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Sean Lemoine

Grace Apiafi

HED 044

25 October 2017

DAY BREAKFAST LUNCH DINNER SNACKS TOTA


L
1 Cup Spinach Salad
ON Oats &
(7) Wood Ranch Grill
Whey Protein
Pulled Pork
(200) Cookies & Cream
1 Cup Baby Bella (890)
Quest Bar
Mushrooms
Saturday Banana (180)
(20) Coleslaw 1,914
10/14/17 (89)
(127)
Honeycrisp Apple
Newmans Own
Cold Brew Iced (50)
Balsalmic Mashed Potatoes
Coffee
Vinaigrette 3Tbsp (186)
(3)
(135)
1 Cup Spinach Salad
ON Oats &
(7)
Whey Protein Peanut Butter &
(200) Banana Sandwich
Chipotle Chicken 1 Cup Baby Bella
on Wheat w/
Bowl w/ Chicken, Mushrooms
Sunday Banana Honey
White Rice, Mild (20) 1,533
10/15/17 (89) (519)
Salsa, Cheese
(510) Newmans Own
Cold Brew Iced Honeycrisp Apple
Balsalmic Vinaigrette
Coffee (50)
3Tbsp
(3)
(135)
ON Oats &
Whey Protein Peanut Butter &
(200) Banana Sandwich
Chipotle Chicken
on Wheat w/
Bowl w/ Chicken, Taco Bell XXL Burrito
Monday Banana Honey
White Rice, Mild Combo 2,821
10/16/17 (89) (519)
Salsa, Cheese (1450)
(510)
Cold Brew Iced Honeycrisp Apple
Coffee (50)
(3)
DAY BREAKFAST LUNCH DINNER SNACKS TOTA
L
ON Oats & Islands Kaanapali Kobb
Whey Protein Salad
(200) (1190) Cookies & Cream
Quest Bar
Cheese Pizza
Tuesday Banana Islands Small Bowl of (180)
2 Slices 4,172
10/17/17 (89) Tortilla Soup
(1400)
(310) Honeycrisp Apple
Cold Brew Iced (50)
Coffee Islands Fudge Brownie
(3) (750)
1 Cup Spinach Salad Peanut Butter &
ON Oats &
(7) Banana Sandwich
Whey Protein
on Wheat w/
(200)
Chipotle Chicken 1 Cup Baby Bella Honey
Bowl w/ Chicken, Mushrooms (519)
Wednesday Banana
White Rice, Mild (20) 1,740
10/18/17 (89)
Salsa, Cheese Honeycrisp Apple
(510) Newmans Own (50)
Cold Brew Iced
Balsalmic Vinaigrette
Coffee
3Tbsp Almonds
(3)
(135) (207)
1 Cup Spinach Salad Peanut Butter &
ON Oats &
(7) Banana Sandwich
Whey Protein
on Wheat w/
(200)
Chipotle Chicken 1 Cup Baby Bella Honey
Bowl w/ Chicken, Mushrooms (519)
Thursday Banana
White Rice, Mild (20) 1,740
10/19/17 (89)
Salsa, Cheese Honeycrisp Apple
(510) Newmans Own (50)
Cold Brew Iced
Balsalmic Vinaigrette
Coffee
3Tbsp Almonds
(3)
(135) (207)
1 Cup Spinach Salad
(7)
Peanut Butter &
ON Oats &
1 Cup Baby Bella Banana Sandwich
Whey Protein
Mushrooms on Wheat w/
(200)
Chipotle Chicken (20) Honey
Bowl w/ Chicken, (519)
Friday Banana
White Rice, Mild Newmans Own 2,221
10/20/17 (89)
Salsa, Cheese Balsalmic Vinaigrette Honeycrisp Apple
(510) 3Tbsp (50)
Cold Brew Iced
(135)
Coffee
Almonds
(3)
Flour Tortilla w/ Whole (207)
Avocado
(481)

Total Calories 16,141


Sean Lemoine

Grace Apiafi

HED 044

25 October 2017

Project 2: Calorie Intake

The impact of a concrete number differs dramatically from the impact of an adjective. I

often describe my choices and habits using common terms like, bad, and, a lot, but these

descriptions tend to offer very little value when evaluating my behaviors and the extent to which

something is either beneficial or costly to my health or well-being.

In the past, I have tracked calories to help achieve goals related to fitness and building

muscle. During those times and in this exercise, it is clear how quickly calories can add up and

macronutrient goals become unbalanced with the introduction of fast food into my diet. I also

errantly have a tendency to believe that eating at a sit-down restaurant offers better options than

fast food. Though there may be slightly better nutritional benefits offered at sit-down restaurants

in comparison to fast food, the potential to take in nearly a days worth of calories in a single

meal remains a likely possibility. I think this has to do with a frame of mind that permits me to

splurge on eating because it isnt something I do every day.


This brings me to my first nutrition goal.

One nutrition goal that I will set for myself that is easy to accomplish is to utilize the

well-known health tip of immediately boxing up half of my meal when dining at a restaurant. As

I learned in the quiz for chapter 9 from answering a question incorrectly, appetite is

psychological in nature, whereas hunger is physiological. This would be an attempt to battle my

appetite in that given situation.

Another nutrition goal that I can set for myself is to select a salad instead of a second

slice of pizza on Tuesdays when I have coffee with my friend and always go to the pizza place

next door for lunch. With each slice of pizza weighing in at 700 calories, one slice is more than

enough to satisfy any cravings for delicious pizza and a salad would offer a much lower caloric

cost while filling in any gaps in my hunger. Furthermore, it would make sense to eat the salad

first.

A third nutrition goal is to set an alarm for 2-3 hours so that I know when to have a

snack. I feel this will help me keep my hunger and appetite in check while improving my

decision quality when it comes to time to have a meal. I would be much less likely to get fast

food if I am still somewhat satisfied from having something like an apple and some almonds.

A menu for one day that would include healthy low-calorie meal options would be the

following:

Breakfast: Optimum Nutrition Oats & Whey Protein Shake, a banana, and cold brew

coffee. (292 calories)

Lunch: Salad with spinach, mushrooms, and balsamic vinaigrette. (162 calories). Add 7

oz chicken breast. (97 calories)

Dinner: Turkey & avocado sandwich on wheat. (583 calories)


Snacks: Peanut butter & banana sandwich (519 calories) or apple w/ almonds (257

calories) or Quest Bar (180 calories).