Barbara Chen

Professor Apiafi
HED 044
May 23, 2018
Food Log for Week
BREAK-
DAY LUNCH DINNER SNACKS TOT
FAST
MON Fried rice (261) Brown rice (248) Milk Tea Latte
5/14 Coffee w/ skim milk Tilapia (200) (140) 917
(28) Spinach (40)
TUES Kale Pasta (420) Chicken thigh (220) Almond Cashew
5/15 Coffee w/ skim milk Cooked broccoli (27) milk (80) 1113
(28) White rice (97) Chia seeds (240)
WED Pork rice noodles (336) Salad (368)
5/16 Coffee w/ skim milk White rice (97) 1113
(28) Fried chicken (304)
THURS California Roll Sushi Cauliflower (25) Steamed Bun (26)
5/17 (255) White rice (169) Tortilla chips
993
Coffee w/ skim milk Tilapia (200) (260)
(28) Salsa (30)
FRI Southwest Salad (200) Beef ravioli (461) Vanilla Ice cream
5/18 Starbucks Double Shot Asparagus (20) (130)
1014
on ice (23) Stroop waffle
(180)
SAT Salmon sashimi (112) Biscuit (88) Starbucks latte
5/19 Albacore sashimi (49) Fried Chicken breast (190)
Edamame (20) (320)
1060
Blue Crab hand roll Corn (12)
(158) Mashed potatoes w/
Scallop sashimi (95) gravy (15)
SUN Beef ravioli (307) Lamb chops (290) Strawberries (49)
5/20 Starbucks cold brew Cauliflower (25) Cherries (150)
1054
(110) Abalone (89)
Shitake mushroom (34)

Ideal Menu
BREAKFAST LUNCH DINNER SNACKS TOTAL
Peanut butter Chicken & Fish tacos w/ Chia seed
banana toast veggie quinoa homemade salsa pudding w/
(267) bowl (315) (249) strawberries 1238
Cold brew with (324)
skim milk (80)

My ideal menu consists of food that includes more vitamins and nutrients such as potassium,

iron, calcium, Vitamin A, and Vitamin C.

 After completing a week’s worth of calorie logs, I was shocked at how skewed my

perception of my daily diet was. Initially, I thought I was consuming more calories than required.

After logging my caloric intake for a week, I realized that I was not eating enough. Additionally,

the foods I was consuming lacked sufficient nutritional value and were basically empty calories

that I was putting into my body. Completing this project taught me the importance of making

healthy food choices. If I continued to eat the way I was eating, I would most likely fall ill with

greater ease because of the lack of nutrition in the foods I ate. My productivity levels would also

falter because of the lack of calories I was consuming on a daily basis. Although overeating is a

well-known problem, many do not realize that undereating can be a major issue as well.

Now that I am aware of the issues with my daily caloric intake, I have set three

achievable goals to ensure I will consume a more well-rounded diet. Instead of skipping

breakfast daily, like I used to, I will eat a healthy breakfast to jump start my metabolism. Another

goal that I have is consume healthier snacks. My snacks used to consist of pure junk such as

salsa and tortilla chips, ice cream, milk tea latte, etc. Instead of consuming these unhealthy

snacks, I will begin eating fruits as snacks. This will not only reduce my caloric intake, but it will

ensure that I am eating vital nutrients. For example, eating an orange every day, which has an

average of 45 calories, instead of consuming a milk tea latte, which has 140 calories, will

significantly lower my calorie intake and improve my diet. Lastly, I will not consume foods with

refined carbohydrates, especially for dinner. Refined carbohydrates cause unhealthy spikes in

blood sugar levels and stimulate hunger quickly therefore if I consume them for dinner, I will be

hungry again before bed leading to late-night snacking. I ate refined carbohydrates for dinner 5

out of the 7 days I logged my caloric intake which is extremely unhealthy. I will opt for more

unrefined carbohydrates such as brown rice, vegetables, quinoa, etc.