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Calorie intake

Day Breakfast Lunch Dinner Calories

Monday Peanut Butter and Jelly 1 Turkey Sub Baked Catfish with 1496 Cal.
Sandwich 323 cal. Sandwich (438 Rice 516 cal.
1 Glass of Soy Milk 108 cal.) Water 0 cal.
cal. 1 Glass of
Lemonade 112
cal.

Tuesday Scrambled eggs, Beans, 2 Quesadillas 996 Plate of Chicken 1762 Cal.
ham 290 Cal. Cal. and Broccoli 194 Cal
1 Protein Shake 140 1 yogurt 173 Cal. 1 Glass Apple Juice
Water 0 Cal 114 Cal.

Wednesday Peanut Butter and Jelly White Rice, Spaghetti with 1755 Cal.
Sandwich (323) Salmon, Crab, Mushrooms Shrimp
1 Glass Soy Milk 108 smelt eggs 824 cal.
cal 1 Coca Cola 200 1 cup water 0 cal.
cal.

Thursday Sweet Bread 347 cal. Tacos 628 cal. Pork Chops Rive 2374 Cal.
1 Cup Soy Milk 108 cal. 1 bottled water 0 Beans Avocado
cal. 1291 cal.
1 glass water 0 cal.

Friday Peanut Butter and Jelly Carls Jr.: Refried Beans Red 2507 Cal.
Sandwich 323 cal. Guacamole Bacon Rice and Chicken
Protein Shake 140 cal. Cheese Burger 982 cal.
960 cal. 1 cup of Juice 122
Lemonade 102 cal.
cal.
Saturday Waffles, butter, syrup Carne Asada Peperoni Pizza
458 cal. Burrito 610 cal. 6 Spicy Wings 1231 2553 Cal.
Protein Shake 140 cal. 1 glass water 0 cal.
cal. 1 Glass Apple Juice
114 cal.

Sunday Scrambled Eggs and Buffalo wings 465 Carne Asada, 2634 Cal.
Beans 941 cal. cal. Chicken, Red Rice,
1 Cup Soy Milk 108 cal. Glaze Donut 404 Beans 620 cal.
cal. 1 Miller Lite 96 cal.
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Reflection:
The calorie intake project along with the associated textbook readings have provided

knowledge that has educated me in the benefits of having a healthy diet containing the

recommended amounts of calories to reach and maintain a healthy weight and has educated me

in the benefits of providing my body with the proper fuel to keep my body healthy. As well as

making me aware of the negative effects of practicing a diet exceeding recommended calorie

intake levels and consuming unhealthy calories that are high in fats, sugars, and sodium. I have

also learned lifelong skills such as recognizing and creating low calorie meals. The knowledge

and awareness that I have gained in Project 2 has enlightened my path towards a longer healthier

life.

Menu: Below I have created three healthy low-calorie meals for a one day period. Having a

menu such as this is beneficial to have as a reference to compare future meals to. Meals with a

low-calorie intake will help reduce/maintain weight. It is also important to ensure that meals

contain nutritional products such as fruits and vegetables and not just low calories

Breakfast Lunch Dinner

50 grams of Oatmeal 70 grams Macaroni with 200 grams grilled /meat
1 glass soy milk broccoli Pumpkin puree
10 almonds Chicken Breast 1 orange 580 cal.
10 strawberries 200 cal. 1 Apple 800 cal.

This designed meal menu is filling with has a total calorie count of 1580 calories. It is also low in

saturated fats, sodium, and sugar.

3 Nutrition Goal: My first goal is to eliminate or reduce certain high calorie meals. For

instance, through the tracking of my calorie intake I was able to identify a meal that was high

calories, saturated fats, and sodium, the quesadilla. The quesadilla is regular snack/meal in my

diet because it is easy to make. However, by eliminating or reducing the consumption of this
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snack/meal with a meal such as a plain yogurt 127 cal. and one apple 72 cal. I will eliminate

about 284 unhealthy calories.

My second goal is to begin to get in the habit of reading the nutrition facts located on the

packages of the products I consume. I believe that my new knowledge of the health benefits of a

diet containing healthy calorie intake, such as increasing life expectancy , has encouraged me to

practice new habits such as reading nutritional facts. Nutrition facts inform the consumer of the

nutrition contained within the product. Reading Nutrition facts will ensure that I do not go over

my daily calorie consumption.

My third goal is to create and regulate a proper diet that will prevent me from obesity. Obesity is

an epidemic in the U.S. and I do not wish to contribute to the statistics. Therefore, I will be

crating and practicing a diet that will regulate a calorie intake to prevent weight gain. My diet

will of a maximum of 2000 calories and will contain low levels of sodium, sugars, and saturated

fats.
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