Bernabe 1

Day
Thurs. Jun 11

Breakfast
Yogurt with
nonfat
chocolate milk
(112)
1 banana (90)
Water (0)

Lunch
Rice, white,
medium-grain,
cooked (242)
Sausage,
smoked link
sausage, beef
(434)

Fri.

Jun 12

Water (0)
2 toast (white
bread) (128)
Egg, whole,
cooked, fried
(93)
Ham, honey,
smoked,
cooked (67)

Classic, Carne
Asada Burrito
(482)
Lipton
Raspberry
Brisk Iced Tea
(135)

Sat.
13

Jun

Beef, corned
beef hash,
with potato,
canned (164)
Rice, white,
medium-grain,
cooked (242)
Water (0)

Sun.

Jun 14

Water (0)
2 toast (white
bread) (128)
Egg, whole,
cooked, fried
(93)
0% Greek
yogurt (120)

Rice, white,
medium-grain,
cooked (242)
Sausage,
smoked link
sausage, beef
(434)
Tangerines
(Mandarin
Oranges),
canned in
juice (92)
Classic, Carne
Asada Burrito
(482)
Horchata (45)

Dinner
Rice, white,
mediumgrain, cooked
(242)
Chicken,
broilers or
fryers, breast,
meat only,
cooked, fried
(161)
Chinese,
chow mein
(475)
1 Fish piece
(343)
Water (0)

Snack(s)
Ruffles
Cheddar &
Sour Cream
Flavored
Potato Chips
(160)

Total
1441

Rice, white,
mediumgrain, cooked
(242)
Chicken,
broilers or
fryers, breast,
meat only,
cooked, fried
(161)

Doughnut,
Plain cake
(200)

Rice, white,
mediumgrain, cooked
(242)
Chinese
Dumplings
(390)
Beverages,

Cheese puffs
1705
and twists, corn
based, low fat
(123)

1723

1777

Bernabe 2

Mon.

Jun 15

Yogurt with
nonfat
chocolate milk
(112)
1 banana (90)
Water (0)

Spaghetti,
cooked,
enriched, with
added salt
(197)
Ocean Spray
100%
Cranberry
Juice (140)

Tue.

Jun 16

Beef, corned
beef hash,
with potato,
canned (164)
Rice, white,
medium-grain,
cooked (242)
Water (0)

Ham &
Pineapple
Hand Tossed
Crust Pizza
(400)
Water (0)

Water (0)
2 toast (white
bread) (128)
Egg, whole,
cooked, fried
(93)
Ham, honey,
smoked,
cooked (67)

Cheeseburger,
Large, Double
Patty, With
Condiments
And
Vegetables
(706)
10 oz. Coca
Cola Classic
(120)

Wed. June 17

fruit juice
drink, reduced
sugar, with
vitamin E
added (82)
Chicken
Avocado
Stuffed
Quesadilla
(979)
Water (0)
Tangerines
(Mandarin
Oranges),
canned in
juice (92)
Chinese,
chow mein
(475)
1 Fish piece
(343)
Water (0)
Tangerines
(Mandarin
Oranges),
canned in
juice (92)
Rice, white,
mediumgrain, cooked
(242)
Chicken,
broilers or
fryers, breast,
meat only,
cooked, fried
(161)
Water (0)

1610

1716

Ice creams,
BREYERS, All
Natural Light
French
Chocolate
(137)

1654

Bernabe 3

Reflection
After reviewing the results from this past week, I was quite startled by the total amount of
calories I consume on a daily basis. I typically dont eat a lot because I eat relatively slow and
therefore I get bloated quicker. Once I looked through the results allocating the food I ate and the
amount of calories it contains for the past 7 days, I realized that I have to increase my calorie
intake. According to the calorie counter website, I should be having an estimated amount of 1800
calories in order to maintain energy for an individual with my weight, height, and sluggish
lifestyle. My current calorie intake is around 1600-1700 calories per day, so I need to increase to
about 100-200 calories per day by eating more food rich in protein and vitality and not just dimly
trying to eat less. Moreover, I learned that though Im eating less it may not be a beneficial way
to uphold my weight. In various cases, eating less can damage an individuals condition and well
being.
My plan to regulate my daily calorie intake is to set a chosen time to eat everyday, and
this will possibly uphold my daily calorie intake. I usually eat at odd times during the day
because I might wake up around noon and I would eat more because I skipped breakfast. It is
very simple to go over the desired limit also, because of the little things that we chew on. I no
longer want to feel tired. I will absolutely try to change my eating habits after doing this project.
I dont think Ill be counting the calories I consume on a daily basis but I will be more mindful as

Bernabe 4
to what Im eating. Also, choosing an option from the healthy menu once in a while wont be so
bad. I essentially enjoyed this experience. It was amusing to know what I have been placing in
my body. This assignment is an excellent one, because it makes us compute each and every food
we eat, in order to lose and preserve the weight and health of our body. Eating healthy is vital for
our well being, physique, and mind.
I have several nutritional goals that I would like to accomplish in the near future. My first
goal is to integrate more vegetables in my diet. After observing my actual intake verses
recommended intake of calories in my diet this week I realized that it is essential to get more
carbs in my diet and a decent way to do this is to insert more vegetables. I began including more
vegetables to my meals and my quarterly shopping list. My second goal is to include more
Vitamin D into my diet. I am going to do this by inserting more seafood to my diet, like salmon
and tilapia. By doing this I will with any luck boost my Vitamin D consumption. My third goal is
to eat salad instead of a whole burger meal with fries and a soda in a fast food restaurant.
A sample menu for a healthy, low-calorie meal is:
Breakfast
Yogurt with
nonfat chocolate
milk (112)
1 banana (90)
Water (0)

Lunch
1 whole-wheat
bun (90)
1 veggie
burger patty
(100)
avocado,
mashed (68)
1 round of
pineapple (25)
2 tablespoons
BBQ sauce
(15)
1 handful

Dinner
Spaghetti,
cooked,
enriched, with
added salt
(197)
Ocean Spray
100%
Cranberry
Juice (140)

Snack(s)
Ice creams,
BREYERS, All
Natural Light
French
Chocolate
(137)
Ruffles
Cheddar &
Sour Cream
Flavored
Potato Chips
(160)

Total
1139

Bernabe 5
alfalfa sprouts
(5)
Water (0)