Day Breakfast Lunch Dinner Snack(s) Total

Sat Jul 15 Cereal (400) White rice (400) White rice (400) Mango (99) 2176
Whole milk (293) Bok Choi (14) Spinach (14) Orange (62)
Pork ribs (240) Chicken breast (174) Welches Mixed
Fruit Gummies (80)

Sun Jul 16 Boiled eggs (140) White rice (400) Beef taco (425) Small apple (55) 2354
Roasted pork rib (304) Guacamole (20) Oreo cookies (53)
Deep fried tofu (200) Chips (150)
Cheddar cheese (115)
Sour cream (492)
Mon Jul Egg custard tart (140) Skipped (0) White rice (400) Welches Mixed 2256
17 Chowmein (340) Steak (360) Fruit Gummies (80)
Shirmps (100) Potatoes (97)
Veggie spring roll (80) Asparagus (20)
BBQ pork bun (150)
Congee with century
egg and pork (256)
Prawn rice noodle roll
(160)
Chicken feet (73)
Tue Jul 18 Caprisun Fruit Punch Wonton Chicken Salad Beef Pho (732) Small apple (55) 4461
(50) (450) Salted Sunflower
Clam Chowder (1550) Seeds (140)
Big Chunk Chicken Twix Chocolate
Noodle Soup (300) bars (250)
Chocolate Chip Muffin Grass Jelly (114)
(170)
Chocolate Frozen
Yogurt (330)
Cheesy Garlic Focaccia
(70)
Tuna Tarragon Pasta
(250)

Wed Jul Izze Fushions Orange White Rice (400) White Rice (400) Puccho Cola Candy 3089
19 Mango Soda (60) Eggs (215) Bok Choi (14) (60)
Baked Red Bean Cake Cucumbers (16) Salt-Baked Chicken (684) Welches Mixed
(360) Bacon (80) Fruit Gummies (80)
Potato Cracker
(140)
Blue Berry Muffin
(220)
 Croissants (360)

Thu Jul 20 Water (0) White rice (400) Fried Eggplant Slices (101) Welches Mixed 2566
Salt-Baked Chicken Cumin Lamb (380) Fruit Gummies (80)
(513) Cat Fish Fried Chunks (211) Puccho Cola Candy
Grasping Pancake (180) (60)
White Rice (200) Kinder Chocolate
Fried tofu (150) (70)
Sauted spinach with garlic Caprisun Fruit
(43) Punch (50)
Roasted Duck (128)
Fri Jul 21 Vitasoy soymilk (160) White rice (400) Medium Beef Pizza (880) Caprisun Fruit 2818
Celery (20) Dipping Sauces-Garlic Punch (50)
Salt-baked chicken (150) Welches Mixed
(342) Fruit Gummies (80)
Enoki mushroom (45) Pistachio (691)

Reflection

I learned from this project that a large amount of vegetables has few calories, but a small

portion of meat, rice, and processed foods like cakes, pizza, and cheese has a lot of calories. Foods

with high calories are not necessarily healthy or providing more nutrients. For instance, I ate 492

calories of sour cream which had mainly saturated fat and low nutritional values. Thus, it is

important to control the amount as well as the quality of foods being consumed. I found that

within the 7 days, I ate four times outside my home at restaurants where I ate a lot more food

with higher calories than I would eat at home. Many foods I ate at restaurants were high in fat

and low in fiber. I realized that in addition to my poor eating habits, the low consumption of

vegetable was resulted from the limited choices of vegetable or healthy diets at the restaurants

I went to. Besides, even when I ordered vegetables at restaurants, they were prepared

unhealthily. For examples, the eggplants were fried and the salad had a lot of dressing that was
high in saturated fat. I also noticed that I tend to eat a lot at one meal and then eat very little, or

skip another meal. I ate a lot of snacks and drank beverages that were high in sugar.

Three nutrition goals that I will set for myself which will be easy to reach are to increase

my fiber intake by eating at least one type of fresh vegetables per meal and replacing white rice

(200 calories) with brown rice (216 calories). Even though brown rice has a little bit higher calories

than white rice, brown rice has a lot more fiber. The second goal is to eat a similar and moderate

portion of food every meal so that I would not eat more at one meal and eat less at another. For

example, if my daily calorie intake is around 2000 calories and I eat three meals a day, then each

of my meal should be around 650 calories. The third goal is to limit my sugar intake by reducing

my consumption of sugary drinks, candies, and cakes to at most once a week. I would replace my

Caprisun fruit punch (50 calories) with water (0 calorie), and eat a small apple (55 calories) and a

cucumber (16 calories) instead of Welches mixed fruit gummies (80 calories), Kinder chocolate

(70 calories), or Puccho cola candy (60 calories). Although apples and cucumbers also have sugar,

they have fewer calories and more fiber, vitamins, and antioxidants that are beneficial to the

body.

A menu for one day that will include healthy, low-calorie meal options would be starting

the day with 1 cups of unsweetened almond milk (35 calories). Then, 1.5 cups of granola cereal

(200 calories) with 1 cup of plain skim milk yogurt (127 calories), a boiled egg (70 calories), and a

cup of blue berries (83 calories) for breakfast. For lunch, mix 3 cups of shredded lettuce (30

calories) with 6 cherry tomatoes (20 calories), 8oz of boiled chicken breast (174 calories), and 2

teaspoons of olive oil (80 calories) to make a salad. The beverage would be a cup of fresh

homemade orange juice (112 calories). For dinner, eat 0.5 cup of celery (12 calories), 1 cup of
shredded lettuce (10 calories), 0.5 cup of black beans (114 calories), 8oz of smoked salmon filets

(180 calories), and 1 cup of brown rice (216 calories). The beverage would be a cup of carrot juice

(94 calories). The between-meal snacks would be a small apple (55 calories), a banana (110

calories), and 0.5 cup of vanilla frozen yogurt (120 calories). As a sedentary woman, a total of

1877 calories would be enough for the day.