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Eric Galdamez

Project #2
Health 044
Spring 2019
3/23/19
Calorie Intake (7 Days)

Day Breakfast Lunch Dinner Snack Total


3/14/19 Ham and cheese 3x oranges Beef Fajita(190) n/a 1,695 Cal
Thursday Sandwich (186) Carrots and
(453cal) Salad(200) potatoes(106)
Orange juice Tuna(383)
(179cal)
3/15/2019 Ham and cheese Beef n/a n/a 1,683 Cal
Friday Sandwich Burrito(800)
(453cal) Beans (40)
Fish
Sandwich(390)
3/16/19 Beans (40) Coffee with Thai Chicken n/a 1.852 Cal
Saturday Egg (214) creamer (35) (628)
Grilled Asparagus Shrimp Fried
(66) Rice (445)
Flour tortillas
(240)
Ham (183)
3/17/19 Kind Bar (150) Burrito Al Fajita Meat n/a 1,999 Cal
Sunday Banana (105) Pastor (565) (136)
Carner Asada Refried Beans
Fries (823) (100)
Red Salsa (120)
3/18/19 Chex cereal (200) Banana (105) Asian chicken Rice crackers 1,537 Cal
Monday salad (463) (720)
Strawberries(49)

3/19/19 Ham and cheese Club sandwich n/a n/a 1,633


Tuesday Sandwich (843)
(453cal) French fries
Chicken tamale (197)
(140)

3/20/19 Ham and cheese Ground turkey Southwest Salad Cheeze-it 1,693
Wednesday Sandwich (320) (400) crackers
(453cal) Black Beans (300)
(220)
What I Learned

Overall, I really enjoyed using the myfitnesspal application to count my calories for a

week. I have since continued using it and I feel it is very helpful keeping track of calorie intake

and especially what you eat. It makes you mindful of your food choices once you see how

healthy/unhealthy some foods can be. I really learned how having balanced meals throughout

the day can really have a positive effect on your body. I also realized how much portion control

can have a positive effect on your body. There were some days where I decided to eat out but

instead of eating a full burrito I only ate half. That amounted to about 500 calories which I

thought was great. I was still able to eat the foods that I craved and didn’t have to ingest 1000+

calories. On the flipside, there was one day where I ate a club sandwich combo for lunch and

realized that it amounted to over 1000 calories. I chose the sandwich as a healthier option than

a bacon cheeseburger but it was still way too many calories. Which led me to think that here in

America our portion size is extremely large. For one to maintain a healthy lifestyle one has to

discipline themselves to control the portions of food they eat.

The menu I chose for a day is the one I had on March 20, 2019. I had a ham and cheese

sandwich for breakfast (453), ground turkey and black beans for lunch (540), a southwest

chicken salad from trader joes for dinner (400 cal) and some cheeze-its(300) as a snack. Out of

all the days, I felt this day was my most balanced meal. I have been trying to cut out eating late

so on the days I get home late I usually skip dinner. But this day I ate a healthy balanced meal

for breakfast, lunch and dinner and It was a total of 1,693 calories. There was never a point in

the day where I was really hungry and I was able to indulge in one of my favorite snacks,

Cheeze-its. This menu is very high in nutrients and very low in calories. I didn’t know until I
logged it how healthy ground turkey and black beans are. This is definitely going to be a staple

in my diet from now on.

3 Nutritional goals I have set for myself is to substitute some of my favorite snacks with

fruits, each more vegetables, and continue to not eat after 6pm. I feel that these goals are fairly

easy to accomplish and would be a great benefit to my overall health. I will cook more

vegetables as soon as this semester is over because I will have a lot more time because I am

finishing up my teaching credential. I have been very disciplined to not eat after 6 and I love it

because I don’t feel bloated when it’s time to go to bed. And I eat a lot of fruits already but I

need to start replacing those cheeze-its and rice crackers with more fruits which I will do slowly

This will help me drop weight faster and improve my overall nutritional health.

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