Day Breakfast Lunch Dinner Snack Total

Thursday n/a Personal pan Chilaquiles Orange 1,095 cal.

9/17 pizza (440) (45)
(610)
Friday Orange n/a Fettuccini alfredo n/a 1,645 cal.
9/18 (45) with chicken
(1600)
Saturday n/a Grilled cheese Chicken salad Strawberry acai 1,260 cal.
9/19 sandwich (580) lemonade
(540) (140)
Sunday Banana bread n/a Turkey sandwich Yogurt 790 cal.
9/20 (420) (300) (70)

Monday Yogurt n/a Chicken avocado Vanilla bean 1,360 cal.

9/21 (90) bowl Frappuccino
(810) (460)
Tuesday n/a Cheeseburger Chicken salad n/a 1,810 cal.
9/22 and animal fries (580)
(480+750)
Wednesday Bagel with cream n/a Chipotle chicken Apple 865 cal.
9/23 cheese and rice (95)
(410) (160+200)
Michelle Garate
Professor Apiafi
HED 044

This project helped me realize that what I put into my body ultimately affects how I feel.

The days that I ate out, I felt very low energy. I did not realize how often I don’t eat the

recommended three meals a day. It’s not that I deprive myself of food on purpose, I’m just too

busy doing other things that I do not pay attention to the time. The particular week that I was

logging my meals and calories, I had a family member pass away. You can see that my eating

really fluctuated throughout the week.

On a regular week, I usually eat only twice a day and a couple snacks in between. I cook

myself my meals at home except for the days I work, my lunch is bought at a restaurant. I have
become better at making my meals at home daily instead of buying. It saves me a good amount

of money weekly. I make enough to have the leftovers for a meal the next day. I looked up what

an average twenty-year-old female should eat, and it says about 2,000 calories a day. What I

need to work on is spreading out my meals to have enough to eat three times a day with good

portions for each. One of my strengths is my choice of beverage. I do not like soda so I always

stick with water. I have the occasional Starbucks or lemonade but I am not a fan of carbonated or

caffeinated drinks.

Three nutritional goals I have set for myself is to make the switch to almond milk, eat

breakfast every day, and incorporate more vegetables in my meals. I’ve been hearing for a while

now that cow milk is not very good for your body. Part of my goal is to do my research on it to

better understand why. Almond milk can be pricier but it can be healthier for my body.

Secondly, I have never been a fan of breakfast. My goal is to make myself breakfast even if it is

something small every morning. I have been waking up a lot earlier this past year and I do tend

to get hungry now in the mornings but I am so used to not eating that sometimes I just don’t.

Lastly, incorporating more vegetables in my meals. I have never been a big fan of vegetables. I

have come to the realization that vegetables can be very appetizing if you know how to season

and cook them to your liking. These are my easily reachable goals that I will work on these

upcoming weeks.

A healthy low-calorie full day meal option I have thought of that I can try is an avocado

and egg toast for breakfast (230 cal.), a turkey wrap for lunch (365 cal.), and grilled steak tortilla

salad for dinner (340 cal.). The choice of drink is always water, a total of 935 calories for the

day.