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Ashley Mok

Professor Moore

HED 044 - #31379

29 April 2018

Project 2: Calorie Intake

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

(4/23/18) (4/24/18) (4/25/18) (4/26/18) (4/27/18) (4/28/18) (4/29/18)

Breakfast Oatmeal Frosted Frosted flakes 1 slice of Oatmeal Hard-Boiled Hard-Boiled

(125 cal) flakes (151 cal) ham (37 (125 cal) Egg (71 cal) Egg (71 cal)
(151 cal) cal)
2 White Hard-Boiled Hard-Boiled 1 cup of milk
Bread Hard Egg (71 cal) Hard- Egg (71 cal) (122 cal)
slices Boiled Boiled Egg
(138 cal) Egg (71 5 Dumplings (71 cal) 1 slice of Frosted
cal) (209 cal) cheese (50 flakes (151
Hard- 1 slice of cal) cal)
Boiled 3 1 cup of milk cheese (50
Egg (71 Dumpling (122 cal) cal) 1 Wheat
cal) s (125 cal) Bread Slice
2 Wheat (71 cal)
1 cup of Bread
milk (122 slices (141
cal) cal)

Frosted
Flakes
Cereal
(151 cal)

1 cup of
milk (122
cal)

Lunch Spaghetti 2 Bread Cheddar Chocolate Chocolate Fettucini Lemongrass

(322 cal) slices (133 broccoli soup Chip Chip Muffin Alfredo Pork Chop
cal) (166 cal) Muffin (449 cal) Pasta (628 (156 cal)
(449 cal) cal)
1 cheese Chicken Spaghetti
slice (50 Salad w ranch Small slice with only
cal) (407 cal) of French tomato sauce
Bread (92 (387 cal)
cal)
1 Fried Egg
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2 Pork (99 cal)

Dumplings
(84 cal) Vegetable
soup (89 cal)

2 Saltine
Crackers (25
cal)

Dinner + Dumpling White rice White rice White rice White rice Fried Rice 2 slices of
Snacks s (344 (204 cal) (204 cal) (204 cal) (204 cal) with chicken BBQ
cal) (341 cal) Chicken
Steamed Chinese Pork Roast Baked Pizza (528
Orange Salmon Green Onion (176 cal) Salmon Stir Fried cal)
(62 cal) (91 cal) Pancake (116 (240 cal) Eggplant
cal) Cooked (321 cal) Caesar Salad
Chicken Cabbage Cucumber (184 cal)
curry (330 (93 cal) Salad with Kung Pao
cal) Stir fried dressing (81 Chicken 1 cup of
Pork cal) (209 cal) Orange Juice
Cheesecak (76 cal) (112 cal)
e 1 slice 1 slice of
(411 cal) Orange (62 Cheesecake
cal) (411 cal)
Orange
(62 cal)

Total 1053 cal 1751 cal 1583 cal 1494 cal 1702 cal 1745 cal 1923 cal
Daily
Calorie
count

Although I have counted my calorie intake before for a week in the past, I never really

continued to count my calories as I never saw any reason to in the past. With this project, I was

once again given the opportunity to count my calorie intake. As a result, I recorded my meals of

breakfast, lunch, and dinner for this whole week to find out exactly how many calories I was

eating on a daily basis. I tracked my progress through SuperTracker, in which I found that not

once had I gone over 2,000 calories on any day. The recommended limit on intake of calories for

someone of my weight and height was 1,800. My results were actually quite surprising to me, as

I didn’t expect myself to eat less than 2,000 calories this entire week. It was only when I went to
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Sunday that I ate a little over 1,800 calories. I think partially the reason for this was maybe

because I was self-conscious that I was keeping record of my calories so I may have eaten less. I

typically don’t feel hunger around lunch time, so I would often either eat nothing for lunch or eat

less amounts. I noted that last time for my first project I had done in this class, so this time I had

made sure that I had a bite of something for lunch to balance out my eating habits. I made sure to

eat a lighter lunch everyday just so that I wouldn’t leave my stomach empty till dinner as I

usually do.

From this project I’ve learned that what I eat does matter and affects my overall health.

As I’ve discussed in the first project, my physical health is the most lacking out of every other

dimension of wellness of mine. Part of the problem is what I chose to eat. Often times, I would

eat more foods high in saturated fats and I wouldn’t even think about it. That is a large

contributor in why I often felt fatigue in my daily life. As I was calculating my calories this

week, I became more conscious of my eating habits and the types of foods I was choosing to eat.

I definitely can say that I was more wiser about my food choices, but I didn’t cut out any foods

that I enjoyed, such as cheesecake. I also realized that many of my food choices throughout the

entire week are very similar to one another. It’s because I regularly eat the same foods every

morning and dinner. I think that’s one thing I’ve learned as well in this project is that I really

should change up the food choices I eat to balance out my diet instead of eating the same foods

every day. I also learned that in worrying about going over my recommended calorie count that I

actually went under the recommended limit many times through this week. On Monday, I had

only eaten a total of 1,035 calories in total, which is way under the supposed limit of 1,800

calories daily. One of the biggest aspects I learned from this project is that neither going under or
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over the calorie count is beneficial. It’s to stay in the middle of both of those numbers that will

suit me the best.

Since balancing my calories is an issue I’ve seen, an ideal menu I would set up for myself

on one day to have a balanced amount of healthy foods and all the food groups is the following:

For Breakfast, I would have 1 poached egg (71 cal), 2 slices of 100% wheat bread (132 cal) with

2 tablespoons of chunky peanut butter (190 cal) and oatmeal with salt and milk (188 cal). For

Lunch, I would eat a garden salad with cheese (114 cal), a vegetable blend pasta (114 cal), and a

cup of chicken noodle soup (63 cal). For Dinner, I intend to have a medium fillet of baked

salmon (101 cal) and brown rice with beans and tomatoes (440 cal). As a snack I would eat a

fruit salad (114 cal). This menu is a great way to have all the food groups included, having 6 oz

of wheat, 3 ¾ oz of vegetables, 1 ¾ oz of fruits, 1 ¼ cup of milk, 5 ½ oz of protein. The total

amount of calories comes to be 1525 calories.

Three nutrition goals I have for myself is to exercise for at least sixty minutes daily,

remembering to eat lunch that is both light and balanced, and include at least three cups of dairy

in my diet. Exercising is so crucial to physical wellness, so as I’ve mentioned in my first project,

I want to take jogs and run laps outside of my house for at least 60 minutes at around 10 am. It

will keep be energized for the whole day. Eating a light lunch sounds simple enough, but it’s

about eating specific foods such as salads without dressing and wheat bread with avocado spread

to be just enough to keep me from being hungry until dinner time. I know that I have a habit of

skipping lunch so maintaining a light and balanced diet every day and recording my calories will

benefit me for long term healthiness. The one thing I slightly lacked in my ideal menu is dairy,

and in order to fix this issue in my diet, I intend on drinking at least 2 cups of milk per day. This

includes once in the morning and twice during lunch.

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This project overall has taught me that despite counting calories is a bit stressful, it’s

beneficial to know what you’re eating and how much of it goes into your body. Learning to

utilize tools such as SuperTracker will make sure that I eat healthy and balanced meals without

having me to push myself too hard in cutting back on what I shouldn’t eat. It’s more of rather

what I need to eat and what’s truly right for me.