Monday Schedule NAME: OBSIOMA, ANGEL KYRRIE S.
DATE: 5/22/2022
(No Class) COURSE: BSN-1
❖ (6:00 am- 8:00am- BREAKFAST)
; FRIED CHICKE, SUNNY SIDE- UPS,
LONGGANISA AND HOT CHOCO
❖ (9:00am- 10:30 am- MORNING SNACKS)
; FRUITS LIKE MANGOES, GRAPES,
MANGOES, PAPAYA & GRAPES,
MANGOSHAKE
❖ (11:45am- 12:30 pm- LUNCH)
; Chopsuey with Chicken, Cauli Flower
and Broccoli, Pinakbet Veggies &
Coconut/ Buko Juice
❖ (2:30pm- 4:00pm- AFTER LUNCH
SNACKS)
; BANANACUE, KWEK-
KWEK/FISHBALLS, ICE CREAM &
FRESHMILK
❖ (4:00pm- 5:30pm)- (MIDDAY SNACKS
“MERIENDA”)
; LUMPIA, SUMAN, BOILED EGG,
PANDESAL AND JUICE
❖ (6:30pm- 8:00pm- DINNER TIME)
; FISH TINOLA, KAMOTE TUPS
VEGGIES W/ VINGER AND SODA
{COKE}
❖ (10:00pm- 11:30pm)- MIDNIGHT
SNACKS
; COOKIES, BISCUITS, SIOMAI &
HOT MILK
Tuesday Schedule
(SCHOOL DAYS)
❖ (6:00am- 8:00am – BREAKFAST)
; TOCINO, HOTDOG, FRIED RICE,
OATMEAL W/ MILK (ALTERNATIVE),
AND VITAMILK, HOT CHOCO, COFEE
OR FRESHMILK
❖ (9:00am- 10:30am- AFTER SNACK DURING
VIRTUAL CLASS)
; CHOCOLATE BAR, BREAD AND
MAYONNAISE, COOKIES, AND
BISCUITS (E.G., NISSIN WAFER, OREOS
& YAKULT)
❖ (11:45am- 12:30 pm- LUNCH)
; BUTTERED GARLIC SHRIMPS,
GINATAANG SITAW AND SQUASH, AND
SODA/ COKE
❖ (2:30pm- 4:00 pm)- (VIRTUAL CLASS
SNACKS)
; CHICKEN SKIN, GINANGGANG
BANANA AND ICED TEA
❖ (4:00pm- 5:30pm)- (MIDDAY SNACKS
“MERIENDA”)
PANCIT CANTON W/ EGG & PANCAKES
❖ (6:30pm- 8:00pm)- DINNER TIME
BEEF LAUYA & GINISANG OKRA
❖ (10:00pm- 11:30pm)- MIDNIGHT SNACKS)
; CHICKEN FILLET MCDO, FRESH
MILK W/ CARBONARA
Wednesday Schedule
(No Class)
❖ (6:00am- 8:00am)- BREAKFAST)
; STIR FRIED EGGPLANT W/ SAUCE,
HAM, CORNED BEEF & HOT CHOCO
❖ (9:00am- 10:30am-MORNING SNACKS)
; CENTURY TUNA PATER, SIOPAO &
CHOCOLATE FRESHMILK
❖ (11:45am- 12:30pm-LUNCH TIME)
; TAPSILOG, Eggplant omelet, DRIED
FISH W/ VINEGAR & SODA {COKE}
❖ (2:30pm- 4:00pm- AFTER LUNCH
SNACKS)
; SPAM. BEEFSTEAK, MANGOES &
ICE CREAM
❖ (4:00pm- 5:30pm)- (MIDDAY SNACKS
“MERIENDA”)
; CHAMPORADO “CHOCOLATE
PORRIDGE”, BINIGNIT, BOILED
BANANAS W/ BAGOONG OR
ANCHIOVES
❖ (6:30pm- 8:00pm)- DINNER TIME
; CHICKEN ADOBO W/ VINEGAR,
GINATAANG MANOK, DRIED FISH &
ICED TEA
❖ (10:00pm- 11:30pm)- MIDNIGHT
SNACKS)
; NUTELLA & BREAD, CHICKEN
NUGGETS W/ KETCHUO AND
VITAMILK
Thursday Schedule
(No Class)
➢ (6:00am- 8:00am) BREAKFAST
TIME)
; DRIED BOLINAO, BOILED EGG,
SAUSAGE W/ FRIED RICE, &
CHOCO VITAMILK
➢ (9:00am- 10:30am)- MORNING
SNACKS
; AROZ CALDO SOUP AND
NESCAFE CREAMY WHITE COFEE
➢ (11:45am-12:30pm- LUNCH TIME)
;TORTANG TALONG, HOTDOG
AND KARE-KARE W/ SODA
{COKE}
➢ (2:30PM- 4:00PM- AFTER LUNCH
SNACKS)
; PANDESAL, PANCIT CANTONW/
EGGS, APPLE & FRESHMILK
➢ (4:00pm- 5:30pm- MIDDAY SNACKS
“MERIENDA”)
; TOPIOCA, STARAPPLE JUICE,
ENSAYMADA, AND CHEESE
PIMIENTO SANDWICH
➢ (6:30pm- 8:00pm- DINNER TIME)
; AFRITADA, BAGOONG W/
BULINAO FISH, AND MANGO
JUICE
➢ (10:00pm- 11:30pm- MIDNIGHT
SNACKS)
; DORITO CHIPS, CAROTS,
SNICKERS & COFEE
Friday Schedule
(VIRTUAL CLASS)
✓ (6:00am- 8:00am- BREAKFAST TIME)
; FRIED EGG WITH GREEN VEGIES
AND TOMATOES, TOCINO, BREAD
W/ LETTUCE AND HOT COFEE
✓ (9:00am- 10:30am- AFTER SNACK
DURING VIRTUAL CLASS)
; CHOCOLATE PORRIDGE OR
LUGAW, SANDWICH CLUBHOUSE,
WAFFLES & CHOCO FRESHMILK
✓ (11:45am- 12:30pm- LUNCH TIME)
; BEEF GINILING, GINISANG
TALONG W/ VEGGIES, BAGOONG &
SODA {COKE}
✓ (2:30pm- 4:00pm- VIRTUAL CLASS
SNACKS)
; CHICARON BULAKLAK, PORK
SISIG AND ICE CREAM
✓ (4:00pm- 5:00pm- MIDDAY SNACKS
“MERIENDA’)
; LUMPIA SHANGHAI, MANGO AND
BAGOONG, BALUT & FRESHMILK
✓ (5:30pm-6:30pm- P.E VIRTUAL CLASS
SNACKS)
; TORTILLA CHIPS W/ MUSTARD,
PANCAKES, BISCUITS & COFEE
✓ (6:45pm- 8:00pm- DINNER TIME)
; CLAM/SHELLS W/ SHRIMPS SOUP,
KAMOTE TUPS W/ CHILLY
ANCHIOVES, DRIED FISH & WATER
✓ (10:00pm- 11:30pm- MIDNIGHT
SNACKS)
; PIZZA AND ICE CREAM W/ FRIES
(FASTFOODS ORDER)
Saturday Schedule
▪ (6:00am- 8:00am- BREAKFAST
TIME)
; SPAM, PANDESAL W/ COFEE,
BACON FRIED RICE
▪ (9:00am- 10:30am- MORNING
SNACK)
; BEEF TAPA, BOILED TAPA,
CHEESE STICKS & VITAMILK
CHOCO
▪ (11:45am- 12:30pm- LUNCH TIME)
; CRISPY PATA, SINIGANG NA
BABOY & SODA {COKE}
▪ (2:30pm- 4:00pm- AFTER LUNCH
SNACKS)
; BICOL EXPRESS, LECHON AND
LUGAW W/ WATER
▪ (4:00pm- 5:30pm- MIDDAY SNACKS
“MERIENDA”)
; BINATOG, CHEESE STICKS,
WAFFLE, PALITAO AND MANGO
SHAKE
▪ (6:30pm- 8:00pm- DINNER TIME)
; CHICKE LIEMPO, CHICKEN
CALDERETTA, PANCIT NOODLES
W/ SHRIMPS AND VEGGIES, SODA
& ICED TEA
▪ (10:00pm- 11:30pm- MIDNIGHT
SNACKS)
; CHICKEN SANDWICH, CHEESE
PIMIENTO W/ ICE CREAM
Sunday Schedule

o (6:00am- 8:00am- BREAKFAST

TIME)
; CHICKEN TINOLA, SPAM &
CORN BEEF, GARLIC RICE W/
SUNNY SIDE-UP & COFEE
o (9:00am- 10:30am- MORNING
SNACKS)
; Ginataang Bilo Bilo, MILK
OATMEAL, COOKIES & HOT
COCOA
o (11:45am- 12:30pm- LUNCH TIME)
; BEEF BULALO, LECHON BELLY,
BANANA CUE & MANGO SHAKE
o (2:30pm- 4:00pm- AFTER LUNCH
SNACKS - ROMANTIC BABOY)
; KOREAN CUP NOODLES,
KIMCHI, SAMGYUPSAL Bulgogi &
tteokbokki & PEPSI SODA
o (4:00pm- 5:30pm- MIDDAY SNACKS
“MERIENDA”)
; ENSAYMADA, BREAD AND
NUTELLA, SLICED MANGOES,
PAPAYA AND LETTUCE W/ MAYO
& FRESHMILK CHOCO
o (6:30pm- 8:00pm- DINNER TIME)
; SINIGANG, CRISPY PATA,
LIEMPO INIHAW & ICED TEA
o (10:00pm- 11:30pm- MIDNIGHT
SNACKS)
; LECHE FLAN, ICE CREAM,
SLICED APPLES AND PAPAYA W/
WATER
 REFLECTION ABOUT MY 1 WEEK FOOD JOURNAL AND TIPS ON GAINING WEIGHT
We kept a food journal in physical fitness and health class as part of learning about nutrients and food. We recorded everything we ate in
our food diary and then estimated the calories, carbs, proteins, and fat content of each item. Knowing what we've eaten assists us to know
what we should eat more of and what we're eating too much of. This, in my opinion, is an excellent method to maintain a healthy and well-
balanced diet. After reviewing my meal journal and seeing how I fared, I believe I could utilize more calories than I am now receiving. I'm
not receiving too few calories, so I could certainly need another thousand calories each day to stay the same weight. And If I was attempting
to gain weight, I would need to consume more carbs, proteins, calories, and especially fats; but, because this is not the case, I need to eat
more in the nutrition department. I should be eating around 2,500 calories each day. My overall average of calories consumed throughout
our three-day food diary was 1,468 calories, which is about a thousand calories less than what I should be eating. I eat quite well and get a
nice mix of nutrients most days. Altogether, I ate well, but I could definitely need some more carbohydrates.
Consuming extra proteins is one way I may increase my calorie intake. I do consume some proteins, but not nearly enough. It is a little more
difficult for me to obtain extra proteins because I do not generally cook with meat, which results in a protein shortfall in my diet. Within
Males, I believe, they have an easier time getting enough protein in their diets since they naturally consume more meat for muscle building.
Keeping physically active and eating nutritious foods can help you maintain or reach a healthy weight, feel more energized, and reduce your
risk of developing various health concerns. It is critical to consume nutrient-dense meals and to engage in at least 150 minutes of physical
exercise every week. Calories are the units of measurement for the energy that your body obtains from the foods and beverages you ingest.
To maintain your present weight, your body requires a particular number of calories each day, depending on your activity level and other
factors. Whilst I occasionally consume fresh juices, milks, and sodas, I primarily consume manufactured juice that is rich in sugar and
should be decreased or eliminated from my diet. Other broader issue that this meal diary has helped me to identify is my quantity control
concerns. I was unable to split my food record into breakfast, lunch, and supper since I lacked this distinction and ate a variety of foods
throughout the day. I frequently miss lunch in favor of a larger supper, which is not ideal. I should try to eat more often and in smaller
amounts throughout the day. Many of these detrimental characteristics of my diet might make me tired and irritable. I've observed that I'm
fatigued in general. In addition, I'd like to address several additional concerns with my eating habits. This is how my consumption is
distributed. Excessive fasting can cause headaches, whereas excessive eating makes mobility difficult. It also causes me to feel bloated and
incapable of doing various physical and mental duties. Overall, the negative features of my diet and eating habits affect me negatively.
Excess sugar and fat affect the amount of fat lining my internal organs, impairing various body processes. With a well-balanced diet, I will
be able to do everyday duties with greater energy. I intend to gradually implement the restrictions I set for myself in this paper and improve
my eating habits. In addition to the quantity of lipids I was ingesting on day one, my milk consumption was also disappointingly low. This
didn't surprise me because I'm lactose intolerant at times and don't always gravitate toward dairy-containing items. However, after learning
about the importance of critical minerals contained in dairy products such as calcium, potassium, Vitamin D, and protein, I've opted to start
with calcium supplements. One of my aims is to maintain a healthy balance of the two while also include more of the beneficial fats that help
decrease LDL cholesterol and boost HDL cholesterol. I additionally discovered that I have no form of routine when it comes to organizing
my meals for the weekend, which may certainly contribute to any type of unhealthy foods that may be ingested. As a result, I aim to work
hard to be consistent in adding more healthy options throughout the weekend, even if it means bringing smart snacks for on-the-go. With
this in mind, I am confident that I will meet my objectives for maintaining a healthy yet reasonable diet style.
MY TIPS ON GAINING WEIGHT ARE THE FOLLOWING;
✓ Consume more healthful fat-containing foods, such as avocados and peanut butter.
✓ If you become hungry easily, eat small, frequent meals throughout the day.
✓ Include nutrient-dense snacks on your meal, such as almonds, cheese, and dried fruit.
✓ To make the event more pleasurable, dine with friends and family.
✓ Maintain an active lifestyle to increase your hunger.
THANKYOU AND GOD BLESS!