Daily Food Intake

Monday Tuesday Wednesday

Breakfast 2 eggs, 2 pieces of brown
toast, ¼ of avocado, ½
cup of strawberries, 1
cup of chocolate milk
Lunch 1 cup of chicken, 1 cup
of pasta, ½ pasta sauce,
yogurt cup
Dinner 1 cup of steak, 2 cups of
Caesar salad, 1 piece of
garlic toast
Snack Banana
Daily Grains- 5
Servings Fruits and veggies- 6
Meat and alternatives- 6
Milk and alternatives- 2
1 cup of oatmeal, 3 eggs
(scrambled), 1 cup of
blueberries, 2 cups of
orange juice
1 cup of ham, 2 pieces of
bread, ½ cup of cheese
(ham sandwich), 1 banana,
1 cup of apple juice
1 cup of hamburger, 1
hamburger bun, 2 cups of
garden salad
Apple, yogurt cup
Grains- 5
Fruits and veggies-14
Meat and alternatives-7
Milk and alternatives-2
3 pancakes, 1 cup of
strawberries, 1 cup of
chocolate milk
1 ½ cup of chicken, 3
cups of Caesar salad
(chicken Caesar salad),
1 apple, 1 cup of orange
juice
1 ½ cups of hamburger,
1 tortilla shell, ½ cup of
lettuce (tacos)
1 yogurt cup, banana
Grains-8
Fruits and veggies-10
Meat and alternatives-6
Milk and alternatives- 3

Reflection:

I met the requirements for fruits and veggies for the majority of the days, I only met the
requirements for grains for only one day. For milk and alternatives, I only met the requirements
for 1 day and for meat and alternatives I was way over the recommendation for each day. I’m
going to make a conscious effort to ensure that I make the requirements for each food group, my
goal is to try and include each food group into each meal of the day. I want to at least meet the
minimum for each group, with that I need to increase my grain intake, with that I also want to
ensure that I am choosing whole grains because since are a complex they also take longer to
digest keeping you fuller longer. I’m also going to make a conscious effort to add milk and
alternatives into my diet, I’m not a big milk drinker but I think I will be able to do this by adding
yogurt and cheese into my diet. I don’t really eat ‘junk food’ I try to avoid it as much as possible,
mainly because it makes me feel bloated and not very good. I believe that with these slight
changes to my diet that I will be on par with the Canadian food guide and I will also most likely
feel less fatigued at some points during the day.