Vi Ho

Professor Moore
HED 044
April 17, 2016
I.

Calories Intake:

Sunday
(4/10)

Breakfast
Scrambled
egg (54)
Milk (146)

Monday
(4/11)

Cereal (200)
Milk (146)

Tuesday
(4/12)

Banana (124)
Milk (146)

Wednesday
(4/13)

Cereal (200)
Milk (146)

Thursday
(4/14)

Lunch
White rice
(205)
Soup (100)
Brisket (72)
Orange juice
(140)
White rice
(205)
Broccoli
steamed (31)
Grilled
chicken (93)
Soup (100)
Iced Green
Tea (130)
Cheeseburger,
fries, diet
coke (1065)
Sushi (798)
Soda (140)

Milk (146)

Burrito (960)
Juice (136)

Friday
(4/15)

Cereal (200)
Milk (146)

Saturday
(4/16)

Banana (124)
Milk (146)

Chicken
sandwich
(580)
Apple juice
(190)
Salad (97)
Bread (77)

Dinner
Beefsteak
(700)
Soda (140)

Snack
Cheese cake
(340)

Bread (77)
BBQ
Chicken
Breast (141)
Carrots (35)
Apple Juice
(190)

Baby carrots
(5)
Potato chips
(150)
Soda (140)

Chicken
salad (270)
Plum (46)
Clam
chowder
(160)
Salad (270)
Strawberry
lemonade
(120)
Fish and
chips (1050)
Soda (140)

Grapes (62)
Tomato (33)

Beef brisket
(560)
Soda (140)
Salad (110)
White rice
(205)

Bar (170)
Grapes (62)

Chips (150)
Soda (140)
Baby carrot
(5)
Cheese cake
(340)

Chocolate
bar (210)

Steamed
vegetable
(67)
Chicken
breast (141)
II.

Soda (140)
Grapes (62)

Reflection:
Throughout the past few days of recording this Calories Intake, I learned many things

that I still need to work on for a healthier life. This project makes me realize my eating habits
and how much it impacts my weight controlling. I learned that it is really important, not only to
look good physically but also to maintain, lose, or gain your weight to be in a healthier condition.
For a nutritious day, I should start with a breakfast of a bowl of cereal with low fat milk,
or two slices of white egg. Lunch and dinning should contain food that are high in
carbohydrates, proteins, and minerals, and less in fat and sugar. For example, I should choose
chicken over beef and pork; water instead of soft drinks, and wheat bread instead of regular
white bread. For snacks, avoid any fat chips, and sugary food. Almonds, grapes, strawberries and
other fruits are a good source of vitamins. Everything can be good for your body, as long as you
dont overeat, meaning consuming just enough calories that you need.
As suggesting from My Fitness Pal App, which I used to record my calories intake, I
need the amount of 1,720 calories per day to maintain my weight, that if I dont exercise much.
Result from the App shows that I was quite good as keeping these calories around the mark that I
need. The food that I consumed are also low in fat and contain a lot of fiber; therefore, I should
keep these eating habits. However, there are few things that I still need to work on. For instance,
I need to lessen my intake of sweetened drinks and high glucose food like ice cream and cakes. I
also need to consume more carbohydrates so that I can maintain my muscular strength.
I used to play badminton in school, but after recovering from a right hand fracture, I am

no longer playing any sports. All the exercises I do in a daily basic are mostly jogging, hiking,
driving bikes, and swimming. This change of routine before and after the recovering also affect
my eating habits and my craving for food because as I played badminton, my body released a big
amount of calories, making me wanting more food/calories in order to feel enough. However,
now that I dont exercise as much as before, I start to eat less and less because my body dont
need that much calories anymore.
As for now, my three nutritious goals would be:

Drink more water.

Lessen sweetened drinks and other sugary snacks.
Consume more vitamins through fruits and vegetables.