Tonhoms Food Journal

preserved pork sausage

Tuesday

Breakfast -whole grains with Northern Thai preserved pork sausage (Moo Yoh).
Lunch Blackpepper chicken steak with salad bar (tomatoes, greenies, boiled
carrot, boiled pumpkin) with salad dressing.
Dinner a lot of snacks (dried bananas, caramel cereal mixed with nuts and
seeds)//I cannot help it since I havent eaten any snacks for 1 week when I had
denge fever, and 2/4 melon.
#I sip water throughout the day
Wednesday
Breakfast refined grains with star egg and grilled black pepper chicken.
Lunch whole grains with fried flavored fish and soup (tofu,vegetables, carrot) + 5
pieces of mango
Dinner refined grains with curry soup (carrot and little bit of chicken) +
strawberries
#No snack today
# I dont bring water bottle today, so less water drunk than normal

Thursday
Breakfast refined grains with zucchini stir-fried with pork
Lunch whole grains with fried flavored fish + Cellophane noodles stir-fried with
vegetables+ steamed egg
Dinner grilled chicken + roasted rosemary potato + pamagiana sauce (cheese,
tomato, onion)
# I dont bring water bottle today, so less water drunk than normal
# I practice volleyball today

Friday
Breakfast white bread with raisins + star egg + sausages
Lunch whole grains with chicken soup (carrots, potato, onion) + fried chicken
Dinner fried rice with fish and Northern Thai preserved pork sausage (Moo Yoh)
(carrots, cranberry, springonion)
#snacks 2 pieces of chocolate wafer, 4 pieces of chocolate hazelnut snacks.
#I sip water throughout the day.

Monday
Breakfast white rice porridge with pork + 2 pieces of chocolate wafer
Lunch - whole grains with fried flavored fish + Cellophane noodles stir-fried with
vegetables + strawberries
Dinner half of melon
# I exercise today (practice volleyball)

Reflection
After receiving the nutritional plan from Earn and adapting myself to eat healthier, I
think my effort has paid off. For the increasing part, Earn told me to eat less snacks
and more vegetables. Subsequently, the percent for fiber climbed from 33% to 48%. I
also improved in the percent for good fats, increasing from 11% to 21%. The figure
for complex carbohydrates also increased almost three-folded, from 10% to 25%.
However, I am quite surprised about the result that the bad cholesterol and simple
carbohydrates decreased to below 100%, about 2 times less than the figures in my
first attempt. I think it must be because I tried so hard to not eat snacks. I am a
person who eats much of proteins, so Earn said I should eat less of them. As a result,
there were drops in both good and animal protein from 194% and 82% to 168% and
76% respectively. Strangely, I got less minerals and vitamins than the first time, but
there was no big change for that. The percent of bat fats and sodium did not change
that much, it remained quite the same for sodium at 53-54%.
Overall, I did not get much more of good nutrition, but I was able to reduce the bad
ones. I think my body feels better now too, and I think the plan was successful.
Because of the concerns I had during the period that I kept track of the food I ate, I
was more careful with what I ate and spoiled myself less. I was satisfied with the
result and hope that I could continue to eat healthy in the future.