Bethany Jung

Health 044
Calorie Intake Project
Day Breakfast Lunch Dinner Snack Total

2.2.19 Vanilla Beef taco x2 In and out Doritos snack 2127

Saturday yogurt (416) Double bag chips
(206) double (260)
Mochi (330)
Granola (80) Blonde Roast
(600) Coffee
(5)
McDonald’s
apple pie
(230)

2.3.19 Rice Enchiladas Korean Tortilla Chips 2202

Sunday (220) (360) bibimbap (140)
(770)
Egg x2 Hummus Mexican mix
(484) (80) cheese
(110)
Red bell
pepper
(38)

2.4.19 Rice Kalua pork Mexican rice Mochi 1940

Monday (220) (156) (150) (80)

Egg x2 Rice Pork Taquito Pita bread

(484) (220) (100) (100)

M&M cookie Hummus

(210) (80)

Ginger ale
and lemonade
(140)

2.5.19 Avocado Pita bread Arugula salad 1390

Tuesday Toast (100) (260)
(260)
Pesto and Mac and
cheese cheese x2
(80) (660)
 Arugula
(30)

2.6.19 Mac and Arugula salad Mac and Chocolate 1500

Wednesday cheese (260) cheese croissant
(330) (330) (330)
Pita bread
(100) Lemonade
ice tea
Hummus (70)
(80)

2.7.19 Pita bread Chicken Meat lasagna Pita bread 1,400

Thursday (100) breast (340) (100)
(130)
Pesto and Hummus
cheese Rice (80)
(80) (160)
Almond
Arugula croissant
(30) (380)

2.8.19 Mac and Olive garden Wonton Doritos snack 1,450

Friday cheese Spagetti noddle soup bag chips
(330) (280) (160) (140)

Bread stick
(140)

Salad
(350)
 Reflection

I learned from this project that eating out has a lot more calories than home cooked meals

and that there are some foods that have a decent amount of calories but is not filling to eat. For

example, on the weekends is when I tend to eat out more often and just this last weekend when I

went to In and Out Burger my calorie count was significantly higher than any of the other days.

Even a small item such as a McDonald’s apple pie contains so many calories and it did not fill

me up for breakfast at all. There were some items that I consumed that I was unaware of the

number of calories it had yet when I ate it was not fulfilling. So being more aware of the amount

of empty calories I consume through snacks like chips and apple pies.

My first nutrition goal for myself is ito find more wholesome and less processed

substitutes for the items that I eat. For example, for the apple pie that I ate on Saturday for

breakfast, I could have eaten just a apple which is not processed like the apple pie. Plus one

apple would have kept me feeling full for longer than what the apple pie did.

Another goal that I could implement is when I am wanting something sweet to eat,

finding healthier options. Such as instead of the chocolate croissant, I could go for a banana and

peanut butter to satisfy my sweet tooth. It might take just a second longer to prepare than just

grabbing a croissant but instead of having 330 calories, I would be eating 105 calories from the

banana and 220 calories from the peanut butter. So I would be consuming around the same

calories but they would be filled with nutrients and fibers that are better for my body.

My final goal is to drink only water. Often times I have a drink, either and coffee or some

juice or tea instead. Depending on the drink some of them are filled with a lot of sugar so they
are definitely not the healthiest option. Also if the day is very busy for me I often time forget to

hydrate. I have a reusable water bottle so I am able to always have access to water at all times.

A menu for one day that includes healthy options would look like this for me. For

breakfast, I would start the day with greek yogurt and some fruit and drizzle of honey. I would

drink hot tea and some water with lemon to kick start my hydration for the day. Then for lunch, I

would have white rice and some grilled chicken breast for protein. Along with a side of steamed

broccoli for vegetables. For a snack between lunch and dinner, I would have a red bell pepper

and cucumbers with hummus to tie me over until dinner. Finally, for dinner, I would have a salad

to start, then salmon with a side of roasted brussels sprouts. Throughout the day remembering to

drink water and have glass of water with lemon with each of my meals.