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Monday, Jan 30 Toast- 2pc, 230 N/A -Chicken Soup -Milk Chocolate 1,056
cal (homemade)- Peanut Butter
1.5 cups, 118 Cups- 1 serving
cal (3 pieces), 180
-Orange Juice 16 cal
oz, 220 cal -Wetzel Bitz- 3
oz, 338 cal
Tuesday, Jan 31 -Oatmeal, milk -Chicken Soup -Chicken Soup -Cheetos- 1 1,467
and sugar- (homemade)- (homemade)- package, 130
cup, 370 cal 1.5 cups, 118 1.5 cups, 118 cal
-Applesauce, 1 cal cal -Milk Chocolate
cup- 90 cal -Cheezits- 1 Peanut Butter
-Orange Juice- 8 serving (27 Cups- 1 and 1/3
oz, 110 cal crackers), 150 serving (3
cal pieces), 240 cal
-Doritos- 1
package, 140
cal
Wednesday, Feb -Burger King 3 -In n Out N/A -Activa Light/ Fat 1,372
1 French Toast Hamburger, Free Vanilla
sticks- 65g, 230 ketchup and yogurt- 1
cal pickle only- 100 container, 60 cal
-Orange Juice- g, 272 cal
16 oz, 220 cal -In n Out
milkshake- 590
cal
Friday, Feb 3 -Oatmeal, milk -Cheese Pizza- 1 -Spaghetti -Soft Pretzel with 1,238
and sugar- slice, 210 cal Noodles with salt- 340 cal
cup, 370 cal Marinara Sauce- -Lemonade- 8
2 cups, 280 cal oz, 48 cal
Grace Apiafi
HED 044
8 February 2017
In this project, I tracked my calories for seven days.With this project I learned things
about myself and as well as ways to stay healthy and what nutrients I need more intake of. I used
the My Fitness Pal app to track my meals and I also learned what I was eating too much of or not
getting enough of. The app was helpful in reminding me to put in my meals and telling me how
In this project I learned that even though I made progress with eating less fast food and
finding more healthy meals, my diet is very limited and was still not completely healthy. Last
week I was sick so a lot of my meals where the same when it come to lunch and dinner. If I
wasnt sick, I think there would be different results. This week I did miss a lot of meals, though
which did shock me. I felt like I usually was great with making sure I had three meals a day, but I
missed four meals in the week. I noticed over the weekend, my calorie intake was very low on
Goals I would like to make after this project would to be to eat three meals everyday and
making sure I am getting the nutrients I need in each meal. Ways I could make sure I do this
would be to plan my meals for the day or week so its all planned out and I wont get lazy or
forget about a meal. My second goal would be to make sure the amount of calories I get in a day
is acceptable. Even though I didnt have any days where my calorie intake was high, I had days
where it was very low. I would like to maintain at least 1,600 calories a day. To do this, I think
combining the idea from the first goal with this one could help. Planning meals could be very
helpful to make sure you get all the calories needed. My last and third goal would to completely
eliminate eating fast food. This week I think I did really well comparing it to the past. I really
went to fast food restaurants one day out of the week and for a snack at work I would get soft
pretzel bites (but could never even finish them!) I think this week was a good start and as long as
I stay healthy and look for healthier alternatives when I need to eat out.
For healthy, low cal meals for a day I chose a lot of my favorite foods that happened to be
very healthy. For breakfast, I chose one of my hot cereals- Wheatena. Usually, I like to add a
little bit of 2% milk and sugar, which makes the cereal 230 calories. However, without the milk
and sugar Wheatena is 100 calories. I also paired this with orange juice which is 110 calories for
eight ounces. For lunch, the meal I chose was 1 cup of cooked quinoa which is 222 calories. I
added an apple and a cup of grapes which together are 126 calories. For lunch I want to break out
from drinking juice or lemonade and stick with water, so I picked a water. Last meal, dinner I
chose my favorite kind of chicken. I chose 2 chicken breasts with italian dressing which is 318
calories. Two other foods I put with dinner are a cup of steamed green beans which are 44
calories and a salad with black olives which is 69 calories. Once again I chose water for the meal
because I would like to drink a lot more water and step away from drinking a lot of sugary
drinks. I also added snacks. For snacks, I put down my absolute favorite snack which is baby
carrots. A serving size is about nine carrots, which is is 30 calories. Also to relieve my sweet
tooth, I like to to snack on Trader Joes Milk Chocolate Peanut Butter Cups. A serving size is
All together, I think this project really helped to me to finally take the steps to eat healthy
and take care of my body. I have high hopes to maintain my goals and keep up my health. I hope
when I do get healthy with my meals that I could then lower the amount of sugar and carbs I
consume because I know that is something else I struggle with, but if I can keep up with staying
healthy and getting the nutrients I need I know I can step back from sugary foods and carbs a lot
more.