Project 2: Calorie Intake

1. A table detailing the food you ate and your calorie intake for the course of 7 days. An example of
how you can organize your information is below.

Day

Breakfast

Lunch

Dinner

Totals

Monday

Coffee (60)

Spaghetti with
meatballs (420)
Water

1058

Tuesday

Waffles with
syrup and
butter (456)
Coffee (40)

Orange juice
(132)
Chicken soup
with vegetables
(210)
Salad (60)

1948

Wednesday

Fried beans
with cream and
wheat toast
(255)
Coffee (60)

Chicken tender
BK (238)
Small fries
(340)
Water
Onion chips
(210)
Popeyes fries
(260)
Popcorn
chicken and
mash
potatoes(440)
Sierra mist
(140)
Chicken with
white rice
(420)

Mexican shrimp
cocktail (260)
Coke(110)

1105

Cup of noodles
(290)
Sierria Mist
(140)
Spaghetti
chicken alfredo
(310)
Water
Carne asada
with rice (356)
Coke (110)

Yoshino combo
bowl (610)
Sierra mist (140)

1240

Posole (262)
Sierra mist (140 )

772

Mixed grilled
vegetable (100)
Grilled chicken
and rice (530)
Taquitos (230)

1326

Thursday
Coffee (60)

Friday
Coffee (60)

Saturday

Hot dog with

bacon (230)

Sunday

Mac and cheese

(400)
Coffee (60)

Chow Mein and

kung Pao (800)

1490

A healthy meal plan for one day will include

Breakfast - oatmeal and a cup of coffee with milk. (190 calories)
Lunch - turkey sandwich and a glass of water (172 calories)
Dinner - white rice, grilled chicken breast, and salad. Drink glass of water or fresh made juice
with no added sugar. (530 calories)
After completing this assignment I wasnt too surprise by my daily calorie count. But I
did notice a few patterns that I didnt like and would like to change. Because I did realize that
just little things we let ourselves eat can have a dangerous effect on my health down the line. So I
set a few nutritional goals for myself to lead me to a healthy lifestyle.
My first goal I set myself is cutting out the empty calories. To accomplish this I will
drink more water (0 calories) to cut out drinking any sodas (110 calories) and juices (avg. 115
calories). For coffee, that will be a bit of a challenge for me to cut out completely. So instead of
ordering my iced white chocolate mocha (400 calories) I will order just a regular iced coffee with
a little sweetener (110 calories), a difference of 290 calories. Second goal I will set myself is
packing my own lunch more often. In doing this I will eat much more healthier foods compared
to dining out for lunch at a fast food place. I realized that I use up a majority of my calorie intake
during lunch because I will dine out for lunch because I again forgot to pack a lunch for myself.
My last goal I will set myself is to eat breakfast. Doing this assignment I realized that I rarely eat
breakfast. Breakfast as many have said is the most important meal of the day. It fuels you with
energy to start the day. Also eating breakfast I believe will reduce my calorie count for lunch
because by lunch time I am always hungry. So I start to snack a lot to give me energy. So I

believe having a healthy breakfast such as oatmeal will energize me and reduce my lunch time
calorie intake developing a more balance look with my meals.