Day

Thursday
July 7

Breakfast
Porridge
(148)
Chinese
Donut (255)
Bacon (80)
Plain
steamed
buns (255)
Sprite (160)
Sliced
Watermelon
(172)
Chinese
Donut (255)
Porridge
(148)
Halfsteamed
milk (90)
Sliced
Watermelon
(172)
Chinese
Donut (255)
Porridge
(148)
Toast (100)

Lunch
Noodles
(200)
Mini Sprite
(90)
Stir Fry
Green
Beans (119)

Dinner
Duck (88)
Sliced
Zuchini (60)

Snack(s)
Fruit Strips
(120)

Total
1417
Calories

Watermelon
juice (140)
White rice
(169)

Korean
BBQ meat
(pork and
beef) (362)
Kimchi (30)

Dried
Mango
(130)

1496
Calories

Duck
Crepes
(266)
Chinese
mushroom
(40)
Duck Soup
(171)

Egg fried
rice (185)
Steamed
potato (258)

NONE

1594
Calories

Sunday
July 10

Chocolate
Chip Clif
Bar (240)
Watermelon
slices (172)

Porridge
(148)

Egg waffles
(190)
Candies
(350)

1598
Calories

Monday
July 11

NONE

Vegetable
fried rice
(257)
Chinese
mushroom
(20)
Watermelon
juice (140)
Tofu
noodles (80)
Porridge
(148)
Noodles
(200)
Water (0)

NO
DINNER

Porridge
(148)
Wafers
(422)
Dried
Mango
(130)

1048
Calories

Friday
July 8

Saturday
July 9

Tuesday
July 12

Porridge
(148)
Chinese
Donut (255)

Wednesday
July 13

Toast (100)
Steamed
milk (90)
Sliced
watermelon
(172)
Chinese
donut (255)

Thursday
July 14

Half Cup
Steamed
Milk (90)
Toast (100)

Sprite (240)
Porridge
(148)
Stir Fry
Green
Beans (119)
Sprite (240)
Porridge
(148)

White Rice
(169)
Medium
Fries (380)
Water (0)

Ice cream
sundae
(340)
White rice
(169)
Sauted
Bok Choy
(144)
Water (0)
Beijing Duck Pork wonton
Crepes
soup (195)
(266)
Water (0)
Lotus Root
(110)
Sprite (240)

Candies
and
Chocolate
(109)

1,568
Calories

Chips (150)
Water (0)

1,808
Calories

Candies
(109)

1110
Calories

Through this project I learned that I actually eat a very unhealthy diet and I also
learned that some of the foods that I choose to eat are actually a lot less healthy than I
think they are. For example, I had no idea that the Chinese donut was so many calories.
I was just eating it everyday because I noticed that everyone else here eats that so I
decided to eat it too. I was also drinking a lot more soda than I thought I was drinking
because I was constantly feeling nauseous and since I cannot find ginger ale here in
China, I have to result to drinking Sprite all the time. I didnt realize that it had so many
calories. It actually has a lot of sugar and I am planning to cut it down once I get back to
the United States. I also noticed that I dont eat any other fruits other than watermelon
so I think I could switch that up and add more fruits to my diet. Since Ive been in
Beijing, I have eaten Beijing Duck quite a number of times and I also had no idea that
duck meat and skin are so fatty! When I added it to my meal tracker, I just watch my
caloric intake skyrocket. I realize I can change out some of my bad snack habits like
constantly snacking on chocolate, candy, and chips to something a little healthier that
can help me get the rainbow of foods I need. The first nutritional goal I am setting for
myself is to try to add some fish to my diet because that is a good protein to have and it
doesnt have as much fat as some of the other meats. My second nutritional goal is to
eat less candy and chocolate and switch to eating healthier snacks like dried fruit and
nuts instead. I also realized that I dont drink as much water as I think I do so my last
nutritional goal is to completely cut soda out of my diet and drink real juice and water
instead. For my one day of healthy eating, I am thinking that I am going to have a
banana (110) and a glass of skim milk (80) for breakfast, some trail mix nuts and raisins
(160) for a snack, stir fry green beans (119), rice (169), and steamed tilapia (90), for

lunch, and spinach (20), oven baked chicken (150), and white rice (169) for dinner. All of
this will come out to 1,066 calories, leaving me with an extra 374 calories.

Reflection:
Through this class, I am able to see who I really am and not be lazy
about it because I have to do it. It forces me to learn things about myself
that I never knew before or was probably denying all along. Although having
to remember everything and writing down everything I ate was a little bit of
a hassle, I'm glad that I did it! I was able to find out that I could actually
make a lot healthier choices for my meals. This project also allowed me to
learn about how many calories some foods actually were compared to what I
thought they were. Although this chart isn't really what my usual chart looks
like, I was able to see how some of the foods that I usually consider some of
my "staples" contributes to my everyday diet. During the week I was
recording what I was eating, I know I drank quite a lot of soda compared to
what I usually drink (which is none), I did not realize how many calories I was
putting into my body. I learned that spinach actually has a lot of good
nutrients for your body and is a very minuscule amount of calories to your
body. It's actually not that hard to find healthier alternatives because there
are so many resources to help you find a healthier diet that fits you, but
incorporating it is going to take some practice but I feel like it's really going
to be worth it in the end. I think I am going to continue calorie counting and
logging all the foods I eat to get a better sense of what my diet really is like
so I can cut and make some arrangements to consume some foods that
might even help me prevent preventable diseases.