Health Education044

Megumi Koyama
Assignment 2: Calorie Intake
Breakfast Lunch Dinner Snacks Total

Wed. Sep 17

Bread (140)
Grapefruit(120)
Ramen (380)
Onion (26)
Mackerel w/ soy
sauce and sugar
(325)
Cabbage(43.6)
Salami oil(120)
Tomatoes w/ black
pepper (48.2)
Grapes green
(220.6)
1423.4

Thu. Sep 18

Tuna salad w/
mayo (227)
Yogurt (70)

Udon noodle
w/ soup (350)
Beef (179)
Caesar salad (150)
Olives (19.2)
White wine (170)
1165.2

Fri. Sep 19

Bread (140)
Butter (100)
Tuna (75)
Olives (19.2)
Mayo (100)
Miso soup w/
green onions
(186)
Tofu (130)
Onions (26)
Caesar salad (150)
White wine (170)
Grapes(110.3) 1036.5

Sat. Sep 20

Banana (100)
Italian salad
(300)
Strawberries
(46)
Tea (2)
Panda express
Beef &broccoli (360)
Grilled vegetables
(150)
Fried rice(500)
Grapes
(110.3)
Watermelon(2
3)
1591.3

Sun. Sep 21

Orange (62)
Grapes (110.3)
Pasta (197.4)
Chicken (107)
Spinach (15)
Onions (26)
Broccoli (48.8)
Red pepper
(18.8)
Half &half milk
(300)
Pepper (16.3)
Caesar salad (150)
White wine (170)
Yogurt (70)
Coffee w/ milk
(150)
1441.6

Mon. Sep 22

Grapes (110.3)
Yogurt (70)
Chinese soup
(220)
Tofu (130)
Spinach (15)
Onions (26)
Pasta (197.4)
Chicken (107)
Spinach (15)
Onions (26)
Broccoli (48.8)
Red pepper (18.8)
Half & half milk (300)
Cheese (105)
Butter (100)
Grapes
(110.3)
Banana (100)
1699.6

Tue. Sep 23


Banana (100)
Yogurt (70)
Japanese
noodle soba
(112.8)
Green onions
(1.5)
Spinach (15)
Chicken (54)
Soup (220)
Tuna (75)
Avocado (153)
Mayo (200)
Dry edamame
(280)
Starbucks
Caf latt
(150)
1431.3

In this project, I found that I had vegetables and fruits a lot daily. It seems quite
healthy, but I feel that I need more energy. I realized that I sometimes dont get a
sufficient amount of calories a day to be active during daytime. I wondered if the
calories and nutrition that I take are enough to make my body structure in a good
condition.
A menu for one day that will include healthy, low-calorie meal options is seafood
without too much use of dairy and oil. For instance, a fillet of mackerel is 230 calories.
A fillet of mackerel that is cooked with soy sauce and sugar can be 325 calories. I think
mackerel has good protein and do not contain too much calories. Intake of seafood and
meat are good for taking protein effectively, but avoiding too much oil can work better.
Fried food is more calories intake easily, so choosing grilled and boiled food is less
calories to maintain our good health. Also, eating salad with many different kinds of
vegetables such as spinach, tomatoes, and onions can limit the calories and allows us
to get a lot of nutrition. Instead of eating chips, better snacks are fruits, nuts and dried
fruits or vegetables. A menu for one day is following. Breakfast is fruits such as grapes
and oranges and vegetable soup with chicken or fish. Lunch is tomato sauce pasta with
chicken, spinach and red pepper. Dinner is Caesar salad with some vegetables like
onions, olives and cucumbers. Snacks can be dried edamame.
I set three nutrition goals for myself based on my eating habits. One of the goals
is to avoid using too much milk and oil. I can drink coffee with a little milk or tea instead
of caf latte. This saves about 70calories. Also, I can make pasta sauce not milk base
but other seasonings like tomato base. I have to use less oil like butter, olive oil,
sesame oil and mayonnaise. The other goal is to take meat and seafood more often. I
think eating vegetables and fruit mainly is good for health, but I found that only these
foods can not contain enough calories to make me active in daytime. I need more
calories intake by eating meat and seafood that contain protein. The last goal is I will try
to eat vegetables and fruits more and drinking tea to consume calories the next day
after eating out.
Overall, I realized that I am trying to eat healthy food and avoiding unhealthy food
regularly. Even though sometimes we eat unhealthy and high calories food, the
balance to arrange and adjust what we eat is important to maintain and improve our
health. Of course we should consider what we ate and what we are going to eat more
seriously, but we shouldnt forget to enjoy the meal to make us happy.