Beruflich Dokumente
Kultur Dokumente
HED044- 1492
Day Breakfast Lunch Dinner Snacks Total
Mon.,
Sept.
15
Wheat Bread
(153)
Grape Jelly (50)
Peanut Butter
(190)
Top Ramen
Soup (325)
Chicken and
Greens Salad
(138)
Evolution
Bar (199)
1,055
Tues.,
Sept.
16
Wheat Bread
(153)
Peanut Butter
(190)
Iced Cofee
(100)
Tomato
Mozzarella
Panini (379)
Top Ramen
Soup (325)
Canned Green
Beans (19)
None 1,166
Wed.,
Sept.
17
Sausage
Sandwich (499)
Iced Cofee
(100)
Protein Evolution
(160)
Mashed
Potatoes (237)
Canned Green
Beans (19)
Baked
Potato
Crisps
(103)
1,118
Thurs.,
Sept.
18
Sausage
Sandwich (499)
Iced Cofee
(100)
Protein Box
(378)
Chicken and
Greens Salad
(138)
None 1,115
Fri.,
Sept.
19
Protein Box
(378)
Iced Cofee
(100)
Ham & Swiss
Panini (338)
Canned Chili
with beans (289)
None 1,105
Sat.,
Sept.
20
Turkey Bacon
Sandwich (319)
Iced Cofee
(100)
Turkey Pesto
Panini (478)
Chicken and
Greens Salad
(138)
Protein
Evolution
(160)
1,195
Day Breakfast Lunch Dinner Snacks Total
Sun.,
Sept.
21
Wheat Bread
(153)
Peanut Butter
(190)
Top Ramen
Soup (325)
Mashed
Potatoes (237)
Canned Peas
(117)
Baked
Potato
Crisps
(103)
1,125
Reflection:
A menu for one day that includes low-calorie healthy meal options would include many
items that I usually eat. I work at Starbucks so I usually eat the food their at least five days a
week. That includes their paninis, small sandwiches, protein or cheese bistro boes, evolution
bars or drinks, breakfast sandwiches and wraps, etc. All of which are low calorie and very fillin!
for the portion they come in. I used to over-eat and mostly stick to "unk food intake. #ow that I
eat small amounts and protein and I am constantly movin! and drinkin! coffee, my appetite is
suppressed. Therefore, a healthy menu for a day in my life would be: a turkey bacon sandwich
$%&' cal.( and an iced coffee $&)) cal.( for breakfast, a turkey pesto panini $*+, cal.( for lunch, a
chicken and !reens salad $&%, cal.( for dinner, and for a snack I would have a protein evolution
bar $&-) cal.(. .atin! these healthy items everyday !ives me ener!y, doesn/t make me bloat,
keeps me feelin! alive and well, and actually keeps my health strai!ht and allows me to avoid
!ettin! sick too often. I en"oy eatin! small meals and never feelin! too stuffed to stand up0
Sometimes, on occasion that is a nice feelin! to splur!e but on an everyday-basis is is !ood to
keep it to lower portions and healthy food. Three nutrition !oals I could add for myself would be
addin! more fruit and ve!etables to my diet, drinkin! way more water than I do on a daily basis,
and maybe I could add a little more !rains to my diet because !rains are very !ood for you. I
used to love eatin! fruit and I would eat ve!etables at least % ni!hts a week. #ow that I don/t
have much time for !rocery shoppin! I don/t seem to do that as much. I need to start !oin! to the
market on my day off and buyin! fresh fruit and ve!etables. I should also brin! a bi! water bottle
to work with me so that I am not "ust drinkin! water at home, or I could !et cups of water at
work. 1astly, I should eat more !rains by eatin! more whole wheat breads and such items.