Calorie Intake Project

Calorie Intake Table:

Day

Breakfast
Fried Eggs (140)

Thursday Whole Wheat Toast (100)

November Cheddar Cheese (220)
14th, 2014 Coffee with Creamer &

Lunch

Dinner

Snack(s)

Cal.
Total

Panda Bowl [brown

rice/mixed veggies/beef
broccoli] (308)

Baked Salmon (360)

Broccoli (50)
Low-Cal Fruit Punch
(15)

Crispy Chocolate [Bar ]

(55)

Carnitas Burrito (740)

Coke Zero (0)

Roasted Chicken (266) Cauliflower (12)

Roast Carrots & Onions Blue Cheese Dressing (120)
(13)
Whole Wheat Waffle (85)
2018
Peanut Butter (190)

1 slice Med. Cheese Pizza

(210)
Cucumber w/
lemon,salt,chili (38)
S.F. Dark Chocolate
Pudding (60)

2 Grilled Cheese (505) S.F. Dark Chocolate

Choc. Ice Cream Bar
Pudding (60)
(330)

Grape-nuts Cereal (420)

Almond Milk (30)

Chicken Soup (634)

1393

Splenda (115)
Grape-nuts Cereal (420)

Friday Almond Milk (30)

November Almonds (76)
15th, 2014 Coffee with Sugar Free
Creamer & Splenda (37)
Fried Eggs (140)
Whole Wheat Toast (50)
Saturday
Coffee with Sugar Free
November
Creamer & Splenda (37)
th

16 , 2014

Baked Avocado w/ Egg

Sunday (224)
November Roasted Chicken (215)
17th, 2014 Coffee with Sugar Free

S.F. Dark Chocolate

Pudding (60)
Almonds (152)
Popcorn (55)

1458

1827

Creamer & Splenda (37)

Spinach/Strawberry Shake Chicken Soup (634)

Monday
(344)
November
Coffee with Sugar Free
th
18 , 2014

Chicken Soup (634)

Crispy Chocolate [Bar ]

(55)

1704

Creamer & Splenda (37)

6 Egg White & Cheese

Spinach & Greens Salad
Sandwich on wheat bread (610)
Tuesday w/ tomato, onion & spinach
November (360)
19th, 2014 Coffee with Sugar Free
Creamer & Splenda (37)
Water (0)

Turkey Meatballs (200) S.F. Chocolate Pudding (60)

Macaroni & Cheese
S.F. Dulce De Leche
(320)
Pudding (60)
Lime Perrier (0)
1647

Wednesd
ay
November
20th, 2014

Pork Carnitas Burrito

(569)
Lime Perrier (0)

McDs Egg White Delight

w/o meat (230)
Coffee with Creamer &
Splenda (57)
Water (0)

Turkey Meatballs (200)

Brown Organic Rice (200)
Lime Perrier (0)

Greek Style Honey Yogurt

(290)
Kosher Dill Pickles (0)
Peanut Butter (190)
Wheat Bread (45)

2009

Almonds (228)

Calorie Intake Reflection

Tracking calories this week was revealing. I discovered that I was more thoughtful about the
healthfulness of my meal choice since I needed to write them down. It created a larger sense of
accountability I was not expecting. I also found I was embarrassed when I ate things I thought were
healthy without looking at nutritional values then upon recording the information into the
MyFitnessPal application I realized it was packed with calories or fat. I found both good and bad
surprising calorie counts. I was disappointed to find that a Trader Joes salad (610 cal/container)
and a delicious Kale/Spinach Chicken Soup (634 cal/1 c.) were so shockingly high in calories. I
found myself pleasantly surprised that Dill Pickles are 0 calories and that a serving of air popped
Popcorn is 3 cups and only 45 calories! I was also pleased to see that changing my burrito order by
removing beans and rice and adding lettuce and tomato and kicking up the salsa created a
decrease in calories from 740 calories to 569 calories. Overall I was enlightened about my health
and wellness choices regarding nutrition by going through this assignment.

Example of a Healthy, Low Calorie Menu

BREAKFAST

Day

Total
Cal.

LUNCH

Fage 0% Greek Yogurt

Turkey Meatballs (200)
(100)
Brown Organic Rice (200)
Fresh Blackberries (100)
Lime Perrier (0)
Honey Almond Granola (95)
Splenda [optional] (10)
Coffee w/ Sugar Free
Creamer & Splenda (37)

342

Nutritional Goals

400

DINNER
Pork Carnitas Burrito
(569)
Lime Perrier (0)

569

SNACKS
Greek Style Honey Yogurt
(290)
Kosher Dill Pickles (0)
Almonds (76)
Sugar Free Dark Chocolate
Pudding (60)

426

1737

My first goal is with my Coffee, before starting this project I was having 2 cups of Coffee (5
cal) with about a cup of regular Coffeemate Creamer (150 cal) and 2 T. of regular sugar (96
cal) (--251 cal total) I Now drink 1-2 cup(s) of coffee (2-5 cal) with 2 T. of Sugar Free Coffeemate
Creamer (30 cal) and t. of Splenda Sugar Blend (10 cal) (--32 cal total) -- This has created a
decrease in Calories by 219!
My goal for desserts is to have a Sugar Free Pudding (60 cal) or Cottage Cheese with Sugar
Free Jell-O to flavor (188 cal 12 gr. Protein) it instead of my usual go to of Ice Cream Bars (330
cal) ---This will remove 142-270 calories from my intake depending on which I choose. I really
feel each is a great option because of the amazing protein content within the cottage cheese.
I would like to stay away from high calorie beverages: regular soda, fruit juices and fancy
coffee drinks. My pregnancy has made me quite mindful about sugar content in beverages due
to my history of Gestational Diabetes. I previously would grab a Coke (12oz. 140 cal), glass of
Orange Juice (12oz. 166 cal) or a Triple Venti Soy White Mocha (20oz. - 473 cal). I have now
switched over to water (0 cal) and Lime Perrier (0 cal) if I am craving a soda occasionally I try
to go for the Hansens natural sugar-free sodas or a Coke-Zero (0 cal). I have reduced my
beverage based caloric intake by 140-473 calories or more, as I may have had more than one of
the bad options in one day before knowing about the calories they contained.