Dalia Avalos

Health 44
4-13-16

Project 2: Calorie Intake Log and Reflection

Day /
Date

Breakfas
t

Lunch

Dinner

Snacks

Total

Wednesday
April 7th 2016

2 eggs sunny
side up ( 120
cal)
1 eggo waffle
( 95 cal)
1 cup orange
juice( 131
cal)
1 lucky boy
breakfast
burrito( 445c
al)
1 glass of
orange juice
( 131 cal)
2 eggs sunny
side up( 120
cal)
1 eggo waffle
( 95 cal)
1 cup orange
juice( 131
cal)
1 McDonalds
sausage
burrito (
300cal)
1 McDonalds
hashbrown
(150 cal)
2 McDonalds
hot cakes (
206 cal)

Cactus and
eggs ( 42
cal)
1 flour tortilla
( 190 cal)

Cactus (
24cal)
beans( 244
cal)
Tortilla chips
( 140 cal)

1 chocolate
chip cliff bar(
250 cal)

1236
calories

Turkey
subway(560
cal)
Orange juice
( 131 cal)
Hot Cheetos
( 160 cal)
1 tuna
sandwich(35
0 cal)
Hot Cheetos
( 160 cal)
Water( 0 cal)

Chicken and
potatoes
(469 cal)
Beans(244
cal)

Cantaloupe
( 34 cal)

2174
calories

Kraft
Macaroni and
cheese
( 220 cal)
Water(0)
Beans( 244
cal)

1 Orange
(62 cal)

1418
calories

1 quesadilla
( 260 cal)
Salsa roja
( 15 cal)
Cactus( 24
cal)
Water( 0 cal)

Wheat Pasta
( 200 cal)
2 Turkey
sausages
( 65 cal)
1 tomato( 25
cal)
Water( 0 cal)

5 Graham
crackers(150
cal)

1395
calories

Thursday
April 8th 2016

Friday
April 9th 2016

Saturday
April 10th
2016

Sunday
April 11th
2016

Egg whites
( 48 cal)
Black beans(
227 cal)
Hashbrowns
( 140 cal)

Monday
April 12th
2016

Oatmeal with
water (114
cal)
1
Banana(110
cal)

Tuesday
April 13th
2016

1 bowl of
honey nut
cheerios
( 110 cal)
Milk( 146
cal)

1 hot dog
( 297 cal)
Kraft
Macaroni
(220 cal)
Potato salad
( 357cal)
Pad see ew
( 451 cal)
1 japanese
blended ice
tea(250 cal)

Tuna (30
cal)
White
rice( 241
cal)
Lettuce(15
cal)

Kraft
Macaroni and
cheese
( 220 cal)
Pinto Beans
( 244 cal)

Homemade
Smores( 143
cal)
Almond milk
( 30 cal)

1906
calories

Panda
express chow
mein (510
cal)
Panda
express
veggie egg
rolls ( 190
cal)
Panda
Express rice(
470 cal)
Water( 0 cal)
Carnitas(220
cal)
Pico de gallo(
10 cal)

Strawberries
(26 cal)

2121
calories

1 banana(
110 cal)

882
calories

Reflection
This assignment was very eye opening because it showed me how many calories I eat at
each meal. Honestly, I do not log my daily calories. I used to do that on my phone when I had the
my fitness pal app on my phone, but I got discouraged because it took a lot of discipline to log
every meal down. So I deleted the app off of my phone which I know it was a bad idea. But at
the time I thought it was a good idea because I was so frustrated. Another big factor that
contributed to the deletion of the app was that I wasnt seeing any results. Even after deleting the
app, I am still not seeing results. However, after completing this project I see why I am not

seeing results. The reasons are because I either go over my calorie limit or I dont reach my
calorie limit. There were some days that I ate out at least two times a day. Restaurant food can
have a lot of calories and can be very fattening. For example, on Thursday April 8th I ate at lucky
boy for breakfast and I ate subway for lunch. Those meals were packed with calories and I am
not surprised at all that that was the one of my highest calorie intake days!
If I were to change the menu for Thursday april 8th, I would definitely change what I had
for breakfast and lunch that day. For breakfast, instead of having the breakfast burrito which had
bacon in it, I would eat an egg white omelet. I could also add veggies to the omelet such as
mushrooms, tomatoes ,spinach, and onions. That is only 117 calories versus the 445 calories the
breakfast burrito had! Not only would I be eating less calories but I would also be eating four
different veggies with my breakfast. For lunch, I would instead eat one of the salads they have at
subway and pack it with veggies. The salad without any dressing would be only 140 calories
versus the 560 turkey sub! If I do have the craving to eat a sandwich from subway, then I would
stay away from the mayonnaise and cheese. Instead, I can order a lot of veggies in the sandwich
to distract me from the lack of mayonnaise. Also for dinner for that same day, I would choose to
eat either chicken or the potatoes. However, if I were to have both then I would make sure the
potatoes are not fried. The potatoes would have to be baked. I would eat the chicken grilled,
preferably eating the chicken breast. I know that chicken breast can be a bit dry so perhaps I can
try eating it along with a hummus or spinach dip so it wont be as dry. I noticed that I also ate hot
Cheetos that day. I can either cut them out of my diet completely which is preferable. If I really
am craving chips, then Sun Chips or baked chips are a better option. I also feel like veggie chips
or homemade asparagus chips are a better option. I would also replace all sweet drinks with plain
healthy water.

There are a number of ways that I can substitute the many unhealthy food options that I
eat regularly. One of my three goals is to cut out hot Cheetos completely. If I want a snack, then I
can munch of almonds or peanuts. Almonds are a great way to satisfy your hunger. My second
goal is to cut out all sugary drinks like the artificial orange juice that I regularly drink. I will
drink just water. When doing this project, I realized that I do not drink as much water like I used
too. I need to get back on that and hydrate more. Finally, my third goal is to at eat at least five
different fruits and vegetables a day. I need to add more vegetables and fruits to my diet because
not only am I lacking in that area, but I also do not want to be deficient in the vitamins and
minerals that those vegetables and fruits provide. All my goals are achievable just as long as I
dont give up and keep my desired outcomes in mind. I have to keep in mind that I should not
expect to see weight loss results in a period of three days. It can take weeks, months and even
years until I see results. It all depends on how hard I work and I have to tell myself that the wait
will be worth it.