Stephanie Fuentebella

Apiaf
Health Education
4 October, 2015
Calorie Intake
7 Day Calorie Chart:
Day
Monday
Septemb
er 21

Breakfast
Bread,
white 2
regular
slices
(138)
Butter and
oil spread,
tub 2 Tbsp
(203)
Milk, low
fat 1% 1
cup (102)

Tuesday Capn
Septemb Crunchs
er 22
Peanut
Butter
Crunch
Cereal 1
cup (150)
Milk, low
fat 1% 1
cup (102)

Lunch
Chicken
parmigiana
frozen
meal, with
fettuccini
alfredo,
and
vegetable
(554)

Dinner
Chicken,
drumstick,
baked,
breaded,
skin/breadi
ng eaten 1
medium
drumstick
(148)

Milk, low
fat 1% 1
cup (102)

Rice, white,
regular,
cooked no
salt or fat
added
(204)

Water,
bottled,
unsweeten
ed 1 bottle
(0)

Snack(s)
Potato
chips,
ruffle 1
single
serving
(144)

Total
1972

Cookies,
chocolate
chip,
homemade
or bakery 4
medium
(274)

Milk, low fat

1% 1 cup
(102)
Pad Thai
with
chicken 1
cup (360)

Potato
chips,
ruffle 1
single
serving
Milk, low fat (144)
1% 1 cup
(102)
Cookies,
chocolate
chip,
homemade
or bakery 4
medium
(274)
Water,
bottled,

996

unsweeten
ed 1 bottle
(0)
Wednesd
ay
Septemb
er 23

Salmon,
baked with
oil (481)
Mayo,
regular 3
Tbsp (297)
Cheese,
parmesan,
dry grated
(22)
Milk, low
fat 1% 1
cup (102)

Thursday

Septemb
er 24

Capn
Crunchs
Peanut
Butter
Crunch
Cereal 1
cup (150)
Milk, low
fat 1% 1
cup (102)

Water,
bottled,
unsweeten
ed (0)
Chicken,
breast,
boneless,
skinless,
roasted
(141)
Rice,
white,
regular,
cooked no
salt or fat
added 1
cup (204)
Water,
bottled,
unsweeten
ed 1 bottle
(0)

Friday

Capn

Egg roll,
with shrimp
8 miniature
(254)

1360

Rice, white,
regular,
cooked no
salt or fat
added 1
cup (204)
Water,
bottled,
unsweetene
d 1 bottle
(0)

Chicken,
breast,
boneless,
skinless,
roasted
(141)

949

Rice, white,
regular,
cooked no
salt or fat
added 1
cup (204)
Tea, herbal,
sweetened
with low
calorie
sweetener
1 mug (7)
Chicken,

Potato

1214

Septemb
er 25

Crunchs
Peanut
Butter
Crunch
Cereal 1
cup (150)
Milk, low
fat 1% 1
cup (102)

thigh,
grilled, skin
not eaten
(108)
Rice, white,
regular,
cooked no
salt or fat
added 1
cup (204)
Water,
bottled,
unsweetene
d 1 bottle
(0)

Saturday

Septemb
er 26

Sunday
Septemb
er 27

Pancakes,
plain 1
(29)
Syrup,
maple
flavored

chips,
ruffle 1
single
serving
(144)
Cookies,
chocolate
chip,
homemade
or bakery 3
medium
(205)

Light ice
cream
sundae,
soft serve,
chocolate
or fudge
topping, no
whipped
cream
(300)
Chicken
French
Cookies,
curry 1 cup
fries,
chocolate
(286)
frozen,
chip,
deep fried 1 homemade
Rice,
medium
or bakery 2
white,
order (389)
medium
regular,
(137)
cooked no
Soft-drink,
salt or fat
fruitadded 1
flavored,
cup (204)
caffeine
free Sprite
Milk, low
1 can (148)
fat 1% 1
cup (102)
Cabbage
Cookies,
Soup, with
chocolate
pork 1 cup
chip,
(118)
homemade
or bakery 3
Rice, white,
medium
regular,
(205)

1266

765

log cabin 2
Tbsps
(106)
Water,
bottled,
unsweeten
ed (0)

cooked no
salt or fat
added 1
cup (204)
Milk, low fat
1% 1 cup
(102)

Reflection:
Instead of eating cookies and chips for a snack, I want to try adding
more fruit and dairy into my diet. With that being said, the frst healthy
idea I have for a snack would be to eat one banana (105) and one
container of strawberry, fat free yogurt (162). It would be a lot better
compared to eating two medium sized baked chocolate chip cookies
(137) and ruffle potato chips (144) which is a total of 281 calories.

From this project, I learned that my consumption of food is highly

irregular, and I tend to eat more empty calories than I should. I have
also noticed that I lack fruits and vegetables within my diet. At most,
my meals consist of some form of meat (usually chicken), and rice. My
choice of drink is either a bottle of unsweetened water, or 1 cup of low
fat 1% milk. My snacks are compiled of junk foods such as cookies and
chips.

Another healthy meal idea would be to eat salad for lunch or dinner
once in a while. 1 cup of a Caesar salad is worth 184 calories. This is a
lot less compared to when I eat my usual rice and meat. The main
thing about eating a salad for me would be that I would be able to
consume more vegetables than I normally do on a daily basis.

Three nutrition goals I have are to eat breakfast more often, add more
fruits and vegetables to my diet, and to make my snacking habits
healthier. With my frst goal, I plan on eating breakfast everyday no
matter what. Even if Im late and all I have enough time for is a slice of
bread or to grab a granola bar, I have to make sure I eat something in
the morning no matter what. For my second goal, I will substitute my
usual meals of rice and meal for salad. This also follows along with my
third goal as well. I will attempt to rid myself of snacking unhealthily. I
may eat a cookie and some chips here and there, but I mainly want to
change my snacks into something healthier. An apple or some
strawberry yogurt, instead of two cookies is what Im pushing for.