UNIVERSITY OF SANTO TOMAS

INSTITUTE OF PHYSICAL EDUCATION AND ATHLETICS

Bachelor of Science in Fitness and Sport Management

ERGOGENICS AND HEALTHY EATING IN EXERCISE AND SPORT 1

WORKSHEET 2: FOOD DIARY DIETARY EVALUATION

Name of Student: __Jann Apollo N.

Nisperos___________________________________________ Section: __1 FSM 1________

DAY 1: October/November _2_, 2023

Meal: Breakfast

Time: 9:53AM – 11:00AM

List of foods eaten:

- Pancake

Meal: Lunch

Time: 12:00NN – 1:15PM

List of foods eaten:

– Beef with Kare Kare at Salakot Silang Tagaytay

– Plain Rice

Meal: Dinner

Time: 7:00PM – 8:00PM

List of foods eaten:

– Bulalo

– Plain Rice
DAY 2: October/November ___3__, 2023
Meal: Lunch

Time: 12:54NN – 1:30PM

List of foods eaten:

– Binagoongang Bagnet

– Plain Rice

Meal: PM Snack/Meryenda

Time: 5:30PM – 6:00PM

List of foods eaten:

– Buttered Bread

Meal: Dinner

Time: 8:38 PM- 9:00PM

List of foods eaten:

– Sinigang na Bangus Belly

– Plain Rice

DAY 3: October/November ___4__, 2023

Meal: Breakfast

Time: 10:33AM – 11:00AM

List of foods eaten:

– Century Tuna and Egg Mushroom Omelette

– Plain Rice

Meal: Lunch

Time: 12:30NN – 1:00PM

List of foods eaten:

– Fried Chicken from Jollibee

– Plain Rice

Meal: PM Snack/Meryenda

Time: 5:00PM – 6:05PM

List of foods eaten:

– Wendy’s Bacon Mushroom Melt Burger

– Wendy’s Fries

Meal: Dinner

Time: 7:30PM – 8:00PM

List of foods eaten:

- Fried Chicken from Jollibee

– Plain Rice
DAY 4: October/November __5___, 2023
Meal: Lunch

Time: 12:30 – 1:00PM

List of foods eaten:

– Pininyahang Baboy

– Plain Rice

– Glass of Water

Meal: PM Snack/Meryenda

Time: 4:00 PM – 5:00PM

List of foods eaten:

– Spaghetti

– Cordon Blue

Meal: Dinner

Time: 8:00PM – 9:00PM

List of foods eaten:

- Lumpiang Shanghai

- Plain Rice

DAY 5: October/November __6___, 2023

 Meal: Breakfast

Time: 10:00AM – 11:30AM

List of foods eaten:

-Pininyahang Manuk

- Glass of Water

Meal: PM Snack/ Meryenda

Time: 3:18PM – 5:00PM

List of foods eaten:

- Crispy Chichacorn (barbeque flavor)

- Glass of Water

Meal: Dinner

Time: 8:04PM – 9:30PM

List of foods eaten:

-Tinolang Manok

- Glass of Water

DAY 6: October/November __7___, 2023

Meal: Breakfast

Time: 7:00AM – 8:05AM

List of foods eaten:

-Spam and Hotdog

-Glass of water
 Meal: Lunch

Time: 12:30NN – 1:00PM

List of foods eaten:

-Ate Rica’s Bacsilog

Meal: Dinner

Time: 8:00PM – 9:00PM

List of foods eaten:

- Crispy Chichacorn (barbeque flavor)

DAY 7: October/November __8___, 2023

Meal: Breakfast

Time: 6:17AM – 7:00AM

List of foods eaten:

- Egg and Sausage

- Glass of Water
 Meal: PM Snack/Meryenda

Time: 4:16PM – 5:15PM

List of foods eaten:

-Zagu Chocolate Shake drink

Meal: Dinner

Time: 7:12PM – 8:00PM

List of foods eaten:

- Chicken Curry and Sausage

- Glass of Water

Reflection Questions:
1. Are you satisfied with your food intake (based on nutritional content) during the past week? Why or
why not? What's there? What's usually lacking?
2. What factors affect your eating patterns and the types of food that you usually eat?
3. What could you possibly do, given the current circumstances, to (further) improve the nutritional
content of your usual meals?
 The answers to these questions should be included in this worksheet. You can choose to answer in
Filipino, in English, or Taglish. Kung saan kayo pinaka-kumportable na mag-express ng sarili. :D

Answer on Reflection Question:

1. I am satisfied with my food intake because based from the nutritional content is that some of
the foods, I ate during the past week are healthier while in other days that I felt like I eat the
 same food. From the foods that I ate is that mostly I eat sitaw, pechay, kamote, kalabasa and
carrot.

2. The factors that affect my eating patterns are the mood, hunger level, health status, satisfaction,
The taste, time constraints, and knowledge on what food do I ate. For the types of food is I eat
healthier vegetables on the first two days and on the other days is I eat crunchy, crispy foods
and snacks that I want like fries, chicken, bread and lumpiang shanghai. In general, that their
taste is delicious. And all I want to eat most is the crispy foods because it makes me eat a lot and
to make my stomach full.

3. In this case that my answer is in those circumstances is that I will improve the nutritional
content of my meals by eating more vegetables so that it would be healthier And also, I would
make a habit of eating as a basis rather than eating meats and other high-fat and non-nutritive
foods. The only way that you need to do is to balance your diet or the meals that you eat so you
can maintain your body weight or height.