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Food Journal

Saturate Unsaturated Fats


Calorie Carbohydra Protei
Day Meal Food Servings d Fats (Poly & Mono)
s tes ns
(Lipids) (Lipids)

Honey Bunches of .5 Cup 120 25 g 2g .5 g 1g


Oats
1 Breakfast
Vanilla Frap Bottle 9.5 oz 200 37 g 6g 2g 1g

PB & J 1 210 28 g 6g 1.5 g 7.5 g

Granola Bar 1 100 17 g 1g 1g 3.5 g


1 Lunch
Cuties (Oranges) 2 80 17 g 1g 0g .4 g

Water 16.9 oz 0 0g 0g 0g 0g

.5 plate 550 51.5 g 25.5 g 11 g 16.5 g


Chicken Pesto Pasta
1 Dinner
Tomato Basil Soup
1 Cup 270 9g 2g 16 g 9g

Chicken Pesto Pasta


.4 plate 367 34.3 grams 17 g 7.3 g 11 g
2 Breakfast
Orange Juice with
8 oz 120 28 g 2g 0g 0g
Mango

Small Cheese Pizza


.5 pizza 300 10.1 g 3.4 g 1.1 g 1.4 g
Unsweet Iced Tea
2 Lunch 16 oz 0 0 0 0 0
Salted Caramel
Kids Cup 219 28 g 3.5 g 6.1 g 3.5 g
Gelato

⅝ of a
2 Dinner Pork Vermicelli Salad 212 18.4 g 9.4 g 1.7 g 4g
bowl

Special K with
1 Bow 110 27 g 2g 0g 0g
Strawberry
3 Breakfast
1 270 31 g 3g 7g 8g
Doughnut

3 Lunch Taco Soup 1 Bowl 300 6g 27 g 5g 13 g

3 Dinner Baked Cod 1 steak 138 .5 g 23.7 g .7 g 2.9 g


Daily Exercise

Day 1 Day 2 Day 3

Walking -25 calories Walking- 44 calories Walking- 26 calories

Dance- 75 calories Dancing- 121 calories


Totals
● Calories- 3,952
● Protein- 215.5 grams
● Carbs- 1,747.8 grams
● Saturated Fat- 60.9 grams
● Unsaturated Fat- 79.8 grams
● Calories Burned (from exercise)- 291 grams

CDC Serving Information (For a 2,000 calorie diet)


● Grains- 6 ounces a day
● Vegetables- 2 ½ cups a day
● Fruits- 2 cups a day
● Dairy- 3 cups a day
● Meat- 5 ½ ounces a day
Why do I need less calories?

I am a very short and small person who is active during the week, but not
as active as other varsity athletes and my workout schedule depends on
the day. Eating 2,000 calories a day would make me very fat. Due to the
fact that I am small, my body can use less energy to keep me going. The
more food I take in, the more food my body stores.

How a carbohydrate is metabolized to maintain homeostasis.


Carbohydrates are one of the easiest molecule your body can burn. While
protein can supply energy, it is better at growth and repair. Carbs can be
broken down using less energy, thus gaining new energy faster from those
carbs.
Reflection

For my height and size, I should eat around 1,700 calories a day. I eat less
than this but during the days I was journaling, I was not very active which
made me consume less. I never realised how poor my eating choices were.
My carb intake was over a thousand for just 3 days of eating. I definitely
need to cut down on the fatty foods before it starts to pile up on me.