Professor Knott

HED 44- Project 2

19 April 2015
Seven Day Caloric Intake:
Meal
Sunday, 4/12

Monday, 4/13

Breakfast Frosted Flakes

(286)
2% milk (122)

Frosted Flakes
(286)
2% milk (122)

Lunch

Tuesday
Wednesday
4/14
4/15
Frosted
Frosted Flakes
Flakes (286) (286)
2% milk
2% milk (122)
(122)

Thursday
4/16
Frosted Flakes
(286)
2% milk (122)

Friday
4/17
Frosted
Flakes (286)
2% milk
(122)

Saturday
4/18
Frosted
Flakes (286)
2% milk
(122)

Ham (76)
Bread (133)
Potato Chips
(277)
Strawberries
(12)

Ham (76)
Bread (133)
Potato
Chips (277)
Strawberries
(12)

Lettuce (4)
Tomatoes (7)
Bread (150)
Chicken (142)
Avocado (114)
French Fries
(304)

Lettuce (4)
Tomatoes (7)
Bread (150)
Chicken (142)
Avocado (114)
French Fries
(304)

Rice bowl
W/ chicken
(428)
Broccoli
(27)

Soup (173)
Rice (97)
Tortillas
(105)

Trail Mix (328)

Trail Mix
(328)

Chicken (193)
Potatoes (204)
Broccoli (27)

Chicken (193)
Potatoes (204)
Vegetables (59)

Soup (173)
Rice (97)
Tortillas
(105)

Rice bowl W/
chicken (428)
Broccoli (27)

Rice bowl W/
chicken (428)
Broccoli (27)

Soup (173)
Rice (97)
Tortillas
(105)

1629

1690

1609

1584

1584

Rice bowl
W/ chicken
(428)
Broccoli
(27)
1318

Chicken (82)
Potatoes (383)
Pizza (332)

Snack
Dinner

Total

1158

Ideal Healthy Options Menu

Day
Sun April 19, 2015

Breakfast
2 Cups of Cereal
(286)
2% Milk (122)

Lunch
Rice Bowl With
Chicken (428)
Broccoli (27)

Dinner
Chicken Soup
(173)
Rice (97)

Snack
Total
3 Strawberries (12) 1145

Reflection:
What I learned from this project is that I have relatively healthy eating habits. I was very much surprised by this outcome. I
have done an assignment similar to this activity for another class in the past and had a totally different outcome. In that assignment I
ate 400-500 calories more per day. I believe the reason for the change in my caloric intake is because I have had to change my diet.
Due to health issues over the years, my doctors recommended to me that I make some drastic dietary changes. I have had to cut out all
red meats out of my diet, so I mostly get protein from chicken and turkey. A person would think that they would get tired of only
eating from these two choices, but I cannot seem to get enough of them. I will eat chicken and turkey pretty much anyway they can be
cooked, but my favorite way to have them is baked. I also cut out all spicy and citrus foods. Because of my condition, my body can no
longer tolerate food of this kind. I have also tried to cut out as much greasy and fried foods as possible. I believe that this action has

made the most impact on my health and well-being. I used to eat a lot of fast foods because it was the quickest way to get food into
my system so that I could take the medication that helped control the symptoms of my disease. Because I no longer rely on Western
medication to help me maintain my condition, I, therefore, no longer have to need to get food into my system that way. I now take all
natural supplements that have helped with the treatment of my disease. Because I have already made necessary changes to my diet, for
the most part, I will probably just make a couple of minor adjustments to the foods that I eat on a regular basis. For instance, I will:
substitute carrots (18 cals) for chips (277 cals) with my lunches, and add more fruits to my breakfasts and lunches (banana-121 cals;
grapes- 123 cals; and apples- 95 cals). Overall, this assignment was a positive experience for me. I was happily surprised to find out
that I consumed fewer calories a day than I thought I did.