Nataj Walker

Professor J.E. Knott

044 Health Ed online
6 July 2014
Calorie Intake Tracker

DAY

BREAK LUNCH DINNER SNACKS TOTAL
Mon






Tues







Wed



Thurs



Fri




Sat




-Lox bager
without capers
(560)
-Water



-Fruit
smoothie
homemade
(120)
-special k bar
vanilla
(90)

-(MONDAYS
MEAL-560)


-Cinnamon tc
(190)


-none




-bfast
burrito(280)



-cinnamon
toast crunch
with soy
milk
(190)

-none







-pizza rolls
(230)

-pizza
rolls(230)


-tuna
salad(386)




-none



-babybel
cheese(50)
-sushi
(400)
-water




-Ramen (380)






-baked
macaroni(468)
-caesar
salad(400)

-cheese
quesadilla(490)
-bh farms
smoothie(150)
-spinach and
alfredo pizza(261)
-stella artois(145)

-veggie sausage
hot dog (80)
-pbr(144)

-lasagna(300)
-clementine
x2 (138)




-clementine
(69)
-special k
bar(90)


-special k
bar (90)
-cream
soda(160)

-none



-nutella &
go(260)



-gaucamole
quinoa
tortilla
chips(231)

-
strawb(49)
1288




659





1908


1060


1052




735


Sun -red plum
x2(30)
459
Nataj Walker
Professor J.E. Knott
044 Health Ed online
6 July 2014

My Goals/Project Review Assesment:

Above all, this project has taught me that I need to start eating at more appropriate
hours. I noticed there were times where I often could not fill a space stating what I ate
because I had not eaten anything. I need to start listening to my body, and take cues of
lacking energy and really organize my food intake. I have made a goal of eating a protein
at the start and end of each the day whilst eating small meals throughout the day. My
typical day seemed to be a series of random eating, from big to small meals all scattered
throughout my day. My menu I would like to try for my first day of change will be:
scrambled eggs (91 calories) and then pairing it with a fruit source like a peach (59
calories). I have decided I need to start eating lunch everyday as well, but I also would
like to include more greens in my diet so a salad would be good for that (400 calories).
For dinner I think I need to start making a bigger effort in incorporating all major food
groups into my diet, so I will have a fillet of salmon (274 calories) with brown rice (216
calories), steamed asparagus (3 calories) and Caesar salad (400 calories). I want to pair
all of my major meals with water to be sure I am getting enough water everyday, as I
have become heavily dehydrated since my move to the west coast. I think in taking these
nutritional values into consideration I will benefit greatly, and achieve my health goals.