Maria Arteaga, Sum 15, HED044 50404

DAY

BREAKFAST

LUNCH

DINNER

SNACKS

TOTAL

MONDAY

2 EGGS
SCRAM(180)

BBQ SALAD (250)

CEASER
SALAD(430)

1,545

WHEAT TURKEY
CHEESE AVO
MAYO
SANDWICH(598)

BAR(90)

1,441

JULY 20

WHOLE WHEAT
TOAST
BUTTER(105)

CHICKEN
PANINI(420)

TATOR TOTS(160)

TUESDAY
JULY 21

QUAKER INSTANT
OATMEAL(240)

SALMON(100)
VEGGIES(75)
BROWN RICE(108)

HERSHEYS
SQUARE(70)

ICE CREAM
SAND(150)

WEDNESDAY COFFEE W
CREAM(40)
JULY 22
BANNANA(105)

TUNA SALAD(375)
CRACKERS(120)

TURKEY
SAND(230)
FRUIT(27)

RICE CAKE(35)

1,267

PEANUT BUTTER(95)
STRING CHEESE(80)

SKINNY
LATTE(160)
THURSDAY
JULY 23

DOUGHNUT(120)
LATTER(195)

BROWN RICE(108)

SPINICH DIP(177)

STRING CHEESE(80)

VEGGIES(75)

SKINNY
LATTE(160)

ALMONDS(84)

FISH (109)
AVO (125)

1,478

ORANGE(70)

WHEAT
BREAD(80)
LIGHT BEER(95)

FRIDAY
JULY 24

WHEAT EGG N
CHEESE
SAND(488)
BLACK COFFEE(5)

3 BEAN N CHEESE
TACOS(720)

WETZEL PRETZEL
BITES(225)

1,518

Maria Arteaga, Sum 15, HED044 50404

CREAM(80)

SATURDAY
JULY 25

SKINNY
LATTE(100)

1/2PAD THAI(315)

DOUGHNUT(120)

CHEESE
ENCHILADA(290)

BIG
2,694
CHEESEBURGER(557)

JAIVA
CEVICHE(100)

TACO(190)

CAKE(312)
BEER(570)
VODKA
TONIC(140)
SUNDAY
JULY 26

PULLED PORK
SCRAMBLE(420)

CARNE
ASADA(145)

TATOR TOTS(160)

GUAC(91)

RAINBOW
ROLL(476)

BEER(684)

2,223

CHIPS(140)
RICE(107)

One day healthy, low calorie meals

BREAKFAST

LUNCH

DINNER

SNACKS

TOTAL

INSTANT
OATMEAL(240)

CHICKEN breast
tenders(120)

Tuna salad(335)

LIGHT GREEK
YOGURT (80)

1,327

SMALL BLACK
COFFEE (5)
BANNANA(105)

CUP BROWN
RICE(108)
VEGGIES(150)

Fruit(100)

Raw
Almonds(84)

Maria Arteaga, Sum 15, HED044 50404

Calorie counting can be overwhelming, when not armed with the right knowledge and tools. Being
aware of nutrient-dense foods is the first step. Second portion control is very important, being able to
know the difference between a serving and a portion. Empty calories do not give your body the proper
energy, but are high in calories. And finally physical activity is also very important in controlling calorie
intake.
One of my first goals is to know what my serving size should be versus the portion size I have been
consuming. The class textbook gives great easy examples on how to do this. For example, a cup of
cereal can equal the size of your fist, one pancake equals the size of a cd, and one slice of bread equals
the size of a cassette tape. Protein is a big challenge for me, cutting back will definitely help my calorie
intake, a 3 oz. fish, meat and poultry equals the size of a deck of cards. I always, almost eat double
sometimes even triple that amount in one meal.
Empty calories are a big issue for me; I tend to eat for pleasure most of the time. Refraining from
nutrient-dense high calorie foods will benefit my health. After reviewing my 7day calorie chart, noticed
that I consumed, doughnuts, lattes, beer and ice-cream and fast food. I was shocked to see the total
amount of calories at the end of the day. Instead of a doughnut which has 260 calories, 31 grams of
carbs, 14 g of fat, 12g sugar, 330mg sodium and only 3 g of protein, I could have had oatmeal which has
240 calories, 40 g carbs, 5g fats, 10gprotein, 1g sugar, 190 mg sodium. The oatmeal will keep me fuller
longer, has way less fat and sugar. Second goal is to make a conscious effort to choose calories that will
nourish my body and give it the energy it needs to function throughout the day.
My last goal is to become more active. The entire 7 day assignment I did not exercise once. In order for
me to loose weight and become healthier I need to be negative in my calorie intake. According to my
weight and height, I should consume 1,520 calories per day to loose 2lbs per week. If I would have done
the elliptical for 30min, treadmill for 30min along with upper or lower body weights 3 times last week I

Maria Arteaga, Sum 15, HED044 50404

would of burned around 2,400 calories. It takes the body about 3,500 calories to lose a pound of fat. On
just Saturday I consumed 2,694 calories, combine that with Sundays 2,223calories for a total of 4,917
calories. Theres a pound right there! This assignment helped me see how over time consuming high
calorie foods with lack of exercise the calories have been stacking on.
I will definitely look at my plate and snacks differently from now on. I cant ignore the knowledge I have
obtained so far in this course. Using the MyPlate system will help me make the right choices on every
meal, balancing calories by serving size, increasing nutrient rich foods, and reducing empty calorie foods.
Also by sticking to my workout plan I created for this course, having a planned weekly workout schedule
for 8 weeks will jump start my physical fitness.