Yu-Jhen Wang

HED 044
Calorie Intake Final Submission
5/28/2017

Day Breakfast Lunch Dinner Snack(s) Total

Sunday Milk (210), cereal Brown rice (220), Beef noodle soup Iced green tea 1411
(180) pork (244), fruit with vegetables with honey (70)
May 14 cup (80) (407)

Monday Soy milk (131), Brown rice (220), Steak cheese Rice ball with 1722
toasts (90) roasted chicken sandwich 6 from sesame seaweed
May 15 wing with skin subway (380), from Trader Joes
(86), steamed cheese French (120)
vegetable (214) fries small portion
(310), coke (170)

Tuesday Milk (210), Brown rice (220), Cheese pizza from 1932
scrambled eggs Thai green curry Papa Johns
May 16 (164), bacon with chicken (304)*2
(116) (614)

Wednesda Beef cheese Beef and rice Congee rice Strawberry (46) 1537
y burger from Jack noodle soup from porridge (525)
in the box (751) Vietnamese Pho
May 17 Bo (215)

Thursday Scrambled eggs Vegetable with oil Curry breast Chocolate chip 1161
(71), milk (210) (120), cheese chicken (160), cookies (76)
May 18 duck (214), brown rice (220)
Chicken noodle
soup (63)

Friday Cereal with oats, White rice (204), Japanese seafood Green tea with 1568
honey, and Vegetable with oil hot pot (338), sugar (76)
May 19 raisins (420), (130), brown rice (220),
orange juice (180)

Saturday French toast with Spaghetti with Bowl from Chipotle 1077
honey (159), meatballs (240), Mexican Grill (450)
May 20 reduced fat milk Greek salad (106)
(122)

I learned so much by doing this seven days calorie intake project.

Prior to this, I did not know how many calories I put in my body in every

meal. On the other hand, I always ate what I wanted to eat without

limiting myself which was a bad habit. I used to eat out for lunch and

dinner every day. However, now I want to do something for myself. In this

past week, I tried to cook six times at home. In that way, I could tell the

difference between cooking at home and eating out from restaurants. I

found out that I consume higher calories if I eat out which is not good for

my body. This assignment forced me to record any food that I chose to

eat and showed me my eating habits. I did not like to eat breakfast

because I dont want to spend time preparing it in the early morning

before going to school. Through this project, I realized that having

nutritious breakfast is very important to me because it would give me

energy and help me focus on my study. Also, by having breakfast, we

wont eat too much in the next meal. I designed a one-day menu for

myself that will include healthy and low-calorie meal options. Having

reduced fat milk, boiled eggs, and toasts as my breakfast can make my

day better than having cheese burger and soda because my breakfast

would not be too greasy. For my lunch, it will be brown rice, steamed

broccolis with black pepper and salt, and roast chicken breast or leg.
Protein comes from chicken which is needed every day. It also gives me

enough nutrition in a busy day. Moreover, I will eat less in my dinner meal

since I usually go to sleep no later than ten oclock. Tuna salad, vegetable

tomato soup, and some fruits will be a good dinner choice that allow my

body to rest. The three nutrition goals that I will set for myself are easy

and simple. First, I will eat beef burger without putting cheese in it so that

I can reduce the amount of daily product. According to some researches,

dairy products are not that beneficial to us if we intake too much.

Secondly, even though drinking tea without adding sugar is the ideally

the best, I can put half sugar instead if I really want some sweetness. In

addition to reducing calories directly from the food, I can cook my own

food at home so that I dont need to worry about what I eat from

restaurants.