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Calorie Intake

Calorie Intake
Tiffany Kinchen
Pasadena City College
February 14, 2016

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Calorie Intake

The calorie intake project was a very encouraging and educational experience. With this
project I use the Spark People application on my mobile phone to count my daily calorie intake
and to track my calories eaten and calories left to eat for the day. Ive use this application prior to
this class to assist with my weight loss goals, so I was very familiar with how to use it and felt
confident going into the project.
During the course of the project I found it a lot easier to duplicate meals or snacks that I
had eaten the day prior in order to manage calories throughout the day. I knew that if I had eaten,
for example, 550 calories for breakfast like I had the day before that I would have 1,000 calories
left for the rest of the day. Although eating a high calorie breakfast kept me satiated through the
morning, I realized that if I had consumed too many calories too early in the day it would leave
me with less calories in the evening and may prevent me from being able to stay within the 1550
calorie parameters if the meal I had planned wasnt comparable to the calories I had left. I also
like to eat food throughout the day versus having three large meals therefore there were morning
where I had two small breakfasts instead on one large; an example of that would be consuming
eggs, sausage and toast in the early morning then having a cup of oatmeal for a snack prior to
the afternoon.
One of the things I learned from this project is that eating healthy or better did not mean
that I had remain hungry throughout the day nor did it mean that I had to eat food that didnt
taste well to me. I ate what I would normally eat, but I definitely was more conscious of the
portion size and calorie count. I did not deprive myself of the occasional treat of candy, cookies
or other sweet treats, instead I held myself accountable for the calories that they would take from

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Calorie Intake

the meals I had left for the day. I learned to use low calorie foods like bananas, apples and
popcorn to fill in the gaps of mindless snacking that I may sometimes do as a way not to
sabotage the project.
The first of three nutritional goals that I will set for myself following this project is to
continue keeping low calorie snacks available at home and at work. Keeping a bowl of fruit on
my desk at work or at home on the table not only makes low calorie snacks easily accessible but
having them available before I get to the kitchen at home or the breakroom at work makes it
more convenient for me to make the right choice for a snack. My second goal will be to continue to
eat breakfast before I leave home in the morning, eating breakfast at home curbs the habit of being
extremely hungry at some other point in the morning causing me to get fast food for a morning meal and
eating additional calories I wouldnt have eaten otherwise. My third goal would be to continue drinking
water with and in between meals. I drank water throughout the project, which is zero calories, not having
to drink my calories saved a lot of calories for the food that I wanted to consume.
In conclusion, the project definitely helped me be more mindful of my eating habits and choices.
I believe that some of the options that I made during the course of the project may become habits for the
future.

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Calorie Intake

Day

Breakfast

Lunch

Dinner

Snack

Monday
2/8/2016

2 Fried Egg
Large (180 )
Sara Lee
100% Whole
Wheat
Bread (75)
Calories
Oscar Mayer
Center Cut
Bacon- (70)
Cream of
Wheat
Maple and
Brown Sugar
Pkt (130)
Scrambled
Egg (182)
Butter (36)
Oscar Mayer
Center Cut
Bacon- (70)

Costco
Turkey
Sandwich
(1/2
sandwich)
(666)

Broccoli,
Cooked
(27)
Calories
Chicken
Breast, no
skin,
roasted
(103)

Banana
(121)
Banana
(121)
Pop Art
Popcorn
(120)

Brown Rice
(108)
Chicken
Breast, no
skin, roasted
(103)
Broccoli,
cooked (55)

Broccoli,
Cooked (55)
Chicken
Breast, no
skin,
roasted
(103)

Hershey Bar
Miniatures(2
10)
Banana (72)
Apple (110)
Mixed Melon
(56)

1290

Saturday
2/6/16

Lean Cuisine
Cheese and
Tomato
Snack Pizza
(180)

Wendys
Saltine
Cracker
Packet (50)
Wendys
Small Chili
(220)

2 Del Taco
Classic Taco
(400)
2 Mild Taco
Sauce Pkt
(10)

1497

Friday

Apple (110)

Progresso

Broccoli,

Quaker
Instant
Oatmeal
with Maple
and Brown
Sugar (160)
Banana (72)
Hershey
Miniatures
(210)
Apple (110)
Act II
Buttery
Kettle Corn
(25)
Pop Art
Popcorn (60)
Banana

Sunday
2/7/16

Daily
Total
1483

1203

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Calorie Intake
2/5/16

Lean Cuisine
Cheese and
Tomato
Snack Pizza
(180)

Light Italian
Style
Meatball
Soup (80)
Pepperidge
Farm Cracker
Trio (60)

cooked (55)
Brown Rice
(108)
Chicken
Breast, no
skin,
roasted
(103)

Thursday
2/4/16

Oscar Mayer
Center Cut
Bacon (70)
2 Fried Eggs
(180)
Butter (36)
Welchs
Natural
Strawberry
Spread (30)
Sara Lee
100% Whole
Wheat
Bread (75)
Motts Apple
Juice (120)
1 Hard
Boiled Egg
(140)
Quaker
Instant
Oatmeal
with Maple
and Brown
Sugar (160)

Broccoli,
Cooked (55)
Chicken
Breast, no
skin, roasted
(103)

Stouffers
Mac Cups
Chili Cheese
Mac (230)

El Pollo Loco
Skinny
Chicken
Quesadilla
(450)
El Pollo Loco
Churro (150)
El Pollo Loco
House Salsa

Trader Joes
Stir Fry
Kung Pao
Chicken
(240)

Kirkland
Signature
Vanilla Ice
Cream (270)

1596

Stouffers

Brown Rice

Quaker

1504

Wednesda
y 2/3/16

(105)
Wheat Bread
(62)
Welchs
Natural
Strawberry
Spread (30)
Oscar Mayer
Center Cut
Bacon (70)
Dole Diced
Pears Fruit
Cup (90)
Cool Ranch
Doritos
(150)
Apple (110)
Trader Joes
Plantain
Chips (35)
Triple Ginger
Snap
Cookies
(140)
Skinny Girl
Popcorn with
Lime and
Salt (25)
Cool Ranch
Doritos
(150)

1380

Johnsonville
Brown Sugar
and Honey
Sausage (180)

Tuesday

Hatties

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Calorie Intake
2/2/16

Cinnamon
Raison
Bread (130)
1 Scrambled
Egg (91)
Butter (36)
Motts Apple
Juice (120)

Mac Cups
Chili Cheese
Mac (230)

(108)
Birds Eye
Fresh
Steamed
Mixed
Vegetables
(60)
Trader Joes
Stir Fry
Kung Pao
Chicken
(240)

Instant
Oatmeal
with Maple
and Brown
Sugar (160)
Banana (72)
Triple Ginger
Snap
Cookies
(140)
Pound Cake
(117)