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Natalie Ly

Hed 44
Day

Breakfast

Lunch

Dinner

Snack(s)

Total

Tuesday

White bread (69)


Whole milk (149)

Cooked white rice


(204)

Plain yogurt, fat


free (127)

1539

02/02/16

Bagel with cream


cheese (320)

Total

Mocha Frappucino Beef and broccoli


(410)
stir fry (260)

Day

Breakfast

Lunch

Dinner

Snack(s)

Wednesday Butter croissant


(231)
02/03/16
Passion fruit tea
(108)

In&Out Animal
style fries (308)

Cooked white rice


(204)

Fiber one bar (140) 1300

Root beer (152)

Stir fry shrimps and


veggies (157)

Day

Breakfast

Lunch

Dinner

Thursday

White bread (69)

02/04/16

Whole milk (149)

In&Out
Cooked white rice
Cheeseburger (268) (204)
Coke (230)

Roasted chicken
thigh (279)

Snack(s)

Total

Potato chips (160)

1359

Day

Breakfast

Lunch

Dinner

Snack(s)

Total

Friday

Butter croissant
(231)

Popeyes fried
chicken (280)

Cooked white rice


(204)

Potato chips (160)

1698

Whole milk (149)

Coke (230)

Chinese BBQ pork


(400)

02/05/16

Cooked green beans


(44)

Natalie Ly
Hed 44

Day

Breakfast

Saturday

Hash browns (470) Beef chow mein


(290)
Lemon iced tea (89)
Coke (230)

02/06/16

Lunch

Dinner

Snack(s)

Total

Cooked white rice


(204)

Banana, raw (89)

1780

Grapes, raw (104)

Boiled chicken breast


Orange, raw (62)
(184)
Cooked bean sprouts
(58)

Day

Breakfast

Sunday

Chicken noodle
soup (87)

02/07/16

Lunch

Dinner

Snack(s)

Total

Cooked white rice


(204)

Cooked white rice


(204)

Fiber one bar (140) 970

Stir fry tofu and


veggies (25)

Grilled teriyaki
chicken (130)
Hot and sour soup
(180)

Monday
02/08/16

Chicken porridge
(181)

Beef chow fun


(381)

Cooked white rice


(204)

Lemon iced tea (89) Fried lobster (234)


Walnut shrimps (360)

Dried grapes,
raisins (129)

1578

Natalie Ly
Hed 44

After recording what I eat daily and my calorie intake, Ive learned that I dont eat enough and
dont consume enough of 2000 calories a day that I should be consuming. There are days that I
dont even get to 1000 calories a day. This makes me realize that I really need to eat more
healthy nutrients and get enough of at least 2000 calories a day. Because of the fact that I dont
eat a lot and dont consume enough calories, I do notice that I get dizzy and tired a lot during the
daytime when I have school or work all day. My menu for one day that includes healthy meal
options would be low fat whole wheat waffles (140 calories) with strawberry banana smoothie
(120 calories) for breakfast. For lunch, I could have a healthy grilled chicken breast salad (140
calories) with apple juice (46 calories). For dinner, I could replace white rice with brown rice
(110 calories), with vegetables and mushroom stir fry (59 calories), and replace lemon iced tea
with just drinking water. For snacks, I could have celery with peanut butter or apples with peanut
butter. I do eat chips 2 or 3 days out of the week as my snacks. I could replace my unhealthy
habit of eating chips and eat more fruits such as bananas or oranges. I know that it would be hard
for me to change my habit of eating chips because it is my most favorite snack. However, I will
need to set the goal for myself and change the habit with eating healthy snacks instead. My
second goal that I will set for myself is to limit the amount of fast food that I eat. Out of the 7
days, I will have 2 or 3 days that I will eat In&Out. I need organize and manage my time to cook
healthier and fresher food at home. My last goal is to replace coke and root beer with water.
Those are my two favorite soda drinks that I usually buy. Drinking more water is one of the
easiest goals to reach, and therefore I will need to do my best and drink at least 8 cups of water a
day. That way, I will stay hydrated and flush all the toxins out of my body.