Health 044 Project 2 Calorie Intake

Eric Galdamez Project #2 Health 044 Spring 2019 3/23/19

Calorie Intake (7 Days) Day

Breakfast Lunch

Dinner

Snack

Total

3/14/19 Thursday

Ham and cheese Sandwich (453cal) Orange juice (179cal)

3x oranges (186) Salad(200) Tuna(383)

Beef Fajita(190) Carrots and potatoes(106)

n/a

1,695 Cal

3/15/2019 Friday

Ham and cheese Sandwich (453cal)

Beef Burrito(800) Beans (40) Fish Sandwich(390)

n/a

n/a

1,683 Cal

3/16/19 Saturday

Beans (40) Egg (214) Grilled Asparagus (66) Flour tortillas (240) Ham (183) Kind Bar (150) Banana (105)

Coffee with creamer (35)

Thai Chicken (628) Shrimp Fried Rice (445)

n/a

1.852 Cal

Burrito Al Pastor (565) Carner Asada Fries (823)

Fajita Meat (136) Refried Beans (100) Red Salsa (120)

n/a

1,999 Cal

3/18/19 Monday

Chex cereal (200)

Banana (105)

Asian chicken Rice crackers salad (463) (720) Strawberries(49)

1,537 Cal

3/19/19 Tuesday

Ham and cheese Sandwich (453cal) Chicken tamale (140)

Club sandwich (843) French fries (197)

n/a

n/a

1,633

3/20/19 Wednesday

Ham and cheese Sandwich (453cal)

Ground turkey (320) Black Beans (220)

Southwest Salad (400)

Cheeze-it crackers (300)

1,693

3/17/19 Sunday

What I Learned Overall, I really enjoyed using the myfitnesspal application to count my calories for a week. I have since continued using it and I feel it is very helpful keeping track of calorie intake and especially what you eat. It makes you mindful of your food choices once you see how healthy/unhealthy some foods can be. I really learned how having balanced meals throughout the day can really have a positive effect on your body. I also realized how much portion control can have a positive effect on your body. There were some days where I decided to eat out but instead of eating a full burrito I only ate half. That amounted to about 500 calories which I thought was great. I was still able to eat the foods that I craved and didn’t have to ingest 1000+ calories. On the flipside, there was one day where I ate a club sandwich combo for lunch and realized that it amounted to over 1000 calories. I chose the sandwich as a healthier option than a bacon cheeseburger but it was still way too many calories. Which led me to think that here in America our portion size is extremely large. For one to maintain a healthy lifestyle one has to discipline themselves to control the portions of food they eat. The menu I chose for a day is the one I had on March 20, 2019. I had a ham and cheese sandwich for breakfast (453), ground turkey and black beans for lunch (540), a southwest chicken salad from trader joes for dinner (400 cal) and some cheeze-its(300) as a snack. Out of all the days, I felt this day was my most balanced meal. I have been trying to cut out eating late so on the days I get home late I usually skip dinner. But this day I ate a healthy balanced meal for breakfast, lunch and dinner and It was a total of 1,693 calories. There was never a point in the day where I was really hungry and I was able to indulge in one of my favorite snacks, Cheeze-its. This menu is very high in nutrients and very low in calories. I didn’t know until I

logged it how healthy ground turkey and black beans are. This is definitely going to be a staple in my diet from now on. 3 Nutritional goals I have set for myself is to substitute some of my favorite snacks with fruits, each more vegetables, and continue to not eat after 6pm. I feel that these goals are fairly easy to accomplish and would be a great benefit to my overall health. I will cook more vegetables as soon as this semester is over because I will have a lot more time because I am finishing up my teaching credential. I have been very disciplined to not eat after 6 and I love it because I don’t feel bloated when it’s time to go to bed. And I eat a lot of fruits already but I need to start replacing those cheeze-its and rice crackers with more fruits which I will do slowly This will help me drop weight faster and improve my overall nutritional health.