Nutrition journal

Tuesday
8.00 am -woke up and have some hot chocolate with one tea spoon sugar
9.50 am - refined rice with egg and pork
-almonds
- strawberry
12.20 pm -refined rice with pork (larb)
-strawberry
15.30 pm -refined rice with omelette and ham
16.00 pm -ice cream 1 scoop
-1 mango
19.00 pm -refined rice with soup pork with vegetable
-almonds
-whole grain bread
I try to eat many vegetables that comes with the soup. But I dont like some taste of
vegetable. Today I cant get whole grain rice. So, I eat whole grain bread instead. I feel
better than usual when I try to eat vegetable and whole grain. Also, try to get protein from
almonds.
Wednesday
8.00 am cereal
9.50 am brown rice with pork and egg
-strawberry
-nuts
12.20 pm refined rice with larb pork
19.00 pm mixed vegetable with refined rice
19.30 pm Ice chocolate with less sugar
-mangoes
Today I try to eat more vegetable by eating with rice at dinner. Some vegetable I can eat it
but some I cant. However, I try to eat as much as I can.
Thursday
7.30 am : Hot Chocolate 1 cups with half tea spoon of sugar
9.55 am : Sandwich whole wheat with chicken
12.20 pm : Noodle
Kitkat
13.00 pm : Nut and whole grain bread
15.15 pm : Spageihetti
17.00 pm : salmon sushi
19.00 pm : pork soup and almonss
19.20 pm : strawberry and fresh orange juice

Today I try to eat more whole grain and almonds to increase my carbohydrate and
protein. But at lunch, I cant control myself not to eat chocolate bar a little bit. I eat it in a
small amount. However, at dinner, I consume different colors of fruits.

Friday
8.00 am : cereals with milk
9.55 am : sandwich with chicken breast
-grape
12.20 pm : noodle with chicken that come with bean sprouts
-strawberry
13.00 pm : cereals and nuts
15.30 pm : ice cream with toast
: French fries
19.00 pm : Sushi with salmon
: Cheese tart
Today, I eat the food follow the nutrition plan at the morning and lunch. However, in the
afternoon, I cant control eating habit to eat dessert and some fries food. I try to eat nuts
instead of eating snack during the day.
Monday
8.00 am -cereals
9.50 -Tomyum noodle with vegetable
-strawberry
-banana
-orange
12.20 -refined rice with pork
15.30 -Ice Tea with no sugar
19.00 -whole grain rice mixed with refined rice
-fish
-cabbage
-pork soup with tofu
Today I feel more comfortable to eat vegetable because cabbage is one of my favorite
vegetables. I think the taste it better than other vegetable ex.tomatoes. I also like to eat
fish as usual. I try not to eat fries food to follow nutrition plan.

Final result
I feel mostly try to consume the food by following the nutrition plan. But
sometime I cant control myself. That makes me feel half success and half not. The
nutrition plan makes me know that I can eat some of the healthy food if I want. Also,
theres some vegetable make me feel not that bad as before. When I see the nutrition
tracker result. It makes me feel better than the first nutrition tracker because I can
increase the amount of protein, fiber, vitamin and mineral. I have done to dry the new
vegetable that I never eat. But there is something that I should lower it such as refined
sugar and refined grain. It also because I has a few opportunities to eat brown rice at
home and I cant control myself enough.