Ha 1

Winnie Ha

Project 2

26 March 2017

Calorie Intake
Date Breakfast Lunch Dinner Snacks Total Calories
Sun. Salted Chipotle Chicken Salmon ~ 5 ounces Cold Stones 1,903
Mar Caramel Bowl w/ white rice, (295) Cake Batter
19 Power Crunch salsa, guacamole, Asparagus (13) Ice Cream
(205) lettuce, corn, sour White rice cup (347)
Coffee (5) cream, cheese (935) (103) Water (0)
Mon. Yogurt w/ Salami sandwich w/ 1 cup rice (205) The Complete 1,534
Mar granola and cheese, mayo, and 4 ounce chicken Cookie (360)
20 fruit (207) lettuce on breast (187) Water (0)
sourdough (550) Broccoli (20) Coffee (5)

Tues. Yogurt w/ 2 tablespoons of Sushi Coffee (5) 1,351

Mar granola and peanut butter (191) -Rainbow/Salmon The complete
21 fruit (207) roll (583) cookie (360)
Water (0)
Wed. Yogurt w/ Salami sandwich w/ 1 cup rice (205) 2 tablespoons 1,451
Mar granola and cheese, mayo, and 4 ounce chicken of peanut
22 fruit (207) lettuce on whole breast (187) butter (191)
wheat bread (470) Broccoli (20) Beer (171)
Water (0)
Thurs Yogurt w/ Mixed greens with 1 cup rice (205) Cold Stones 1,416
. granola and kale salad and 4 ounce chicken Cake Batter
Mar fruit (207) dressing (259) breast (187) Ice Cream
23 2 tablespoons Broccoli (20) (347)
of peanut Water (0)
butter (191)
Fri. Salted Large McDonalds Build Your Own Water (0) 1,511
Mar Caramel Fries (510) Blaze Pizza ~ 3 Coffee (5)
24 Power Crunch slices (660) 2 tablespoons
(205) of peanut
butter (191)
Sat. Steak (219) Coffee (5) Chipotle Chicken Water (0) 1,686
Mar Eggs (180) Bowl w/ white
25 rice, salsa, Cold Stones
guacamole, lettuce, Cake Batter
corn, sour cream, Ice Cream
cheese (935) (347)
 Ha 2

My diet this week was not terrible, but it could have been a lot better. On the first day, I

almost met the recommended 2,000 calorie diet for a woman to maintain her weight. I learned

that this is the reason why I keep losing weight. I drink a lot of water and coffee, so my calories

do not come from sugary drinks, but I do love my ice cream! I felt like I was eating a lot, but my

meals were still not meeting my recommended calorie intake. Something interesting that I

noticed was that large fries from McDonalds was 510 calories which is almost one-fourth of

the recommended 2,000 calorie diet! It was such a small meal that had more calories than my

chicken breast, rice, and broccoli dinners! I also noticed that most of my calories come from

lunch or dinner, so I should consider balancing them out so Im not eating too many calories in

one sitting.

My nutrition goals would have to geared more towards adding more snacks or increasing my

portion sizes instead of replacing certain items. My first goal is to add at least a half cup to one

cup of mixed nuts to my meals daily do that I can increase my caloric intake from about 400 to

800 calories a day. This will definitely help me meet my recommended daily intake of 2,000

calories, if not more (which is a good thing for me). Mixed nuts also have a high nutrition value

and is a lot better than eating 510 calories worth of McDonalds fries. My second goal is to add

more fruits and vegetables to my diet, especially during breakfast. I can add a medium apple that

is about 80-95 calories to my breakfast daily and maybe eat another one in the middle of the day

if I get hungry! This will increase my calorie intake! My third, but not final, goal is to try to

replace my cake batter ice cream of about 347 calories with a cup of edamame which is only

about 180 calories. This may decrease my caloric intake; however, it will increase my nutrition

value and over health in the long term. Ice cream has way too much added sugar in it and is just a
 Ha 3

guilty pleasure in my opinion. The best part about edamame is that I can saut it with garlic and

other seasonings that will increase the calories. Theyre also addicting so Im sure I will end up

eating more than one cup.

With my daily calorie intake, I am currently in the recommended calorie intake range of

1,500 calories a day for women that want to lose one pound a week which is not my intentions!

Therefore, I should be eating almost 2,500 calories a day so that I can gain some weight back! A

challenge will be trying to find nutrition dense meals with decent calories. A healthy meal option

with low-calorie meals will help me balance out the number of calories that I consume in one

sitting. For breakfast, I recommend eating yogurt with granola, fruits, and a splash of honey with

coffee on the side (200 calories). For lunch, I recommend eating something light, like a sandwich

on whole wheat bread. My advice would be to limit the mustard, mayonnaise, pesto, or any other

dressing that you put on the sandwich. Also, make sure there is plenty of lettuce or some sort of

leafy greens on there! This meal can be around 500 calories depending on what type of deli meat

you use and how much of it you use! For a snack, I recommend a tablespoon of peanut butter

(~95 calories) or some mixed nuts! Also, drink plenty of water instead of soda or juices! For

dinner, I recommend brown rice, 4 ounce of chicken breast, a vegetable (broccoli, salad,

zucchini). This meal can also be under 500 calories! The important part is the amount of meat

you will be serving yourself.

Overall, I am very pleased with this project. It opened my eyes to serving sizes and

calories. Some portions can be small but contain the most number of calories. It is very easy for

me to opt for quick and simple meals but they tend to contain the most calories, especially if I

keep adding items like sour cream, cheese, salsa, guacamole, etc. Thats where additional

calories come from and I tend to forget about that!