Jovita Ramos

Health Education 44
Project 2: Calorie Intake

Day Breakfast Lunch Dinner Snack(s) Total

Sunday Greek yogurt with Bread (150) Spring mix (10) Apple (95) 840
March 12 strawberry(120) Sliced cheese (35) Sliced ham (25) Peanut butter (190)
Oats n Honey (190) Sliced ham (25)

Monday Mix berries (70) Spinach (96) Greek yogurt with Apple (95) 871
March 13 Banana (90) Spring mix (81) blueberry (120) Peanut butter (285)
Yogurt (85) Salmon (100) Oats n Honey (190)
Acai juice (93) Red Hot (0)
Spinach (48)

Tuesday Greek yogurt with Croissant (339) Chicken nuggets (280) Pear (51) 1,119
March 14 blueberry(120) Spinach (20) Banana (90)
Oats n Honey (190) Spring mix (30)
Red Hot (0)

Wednesday Breakfast sandwich Greek yogurt with Spinach (20) Pear (51) 871
March 15 (460) black cherry (120) Spring mix (30)
Oats n Honey (190) Red Hot (0)

Thursday Mix berries (70) Wheat bread (90) Steak (320) Pear (51) 843
March 16 Yogurt (128) Sliced ham (25) Tomato (22)
Acai juice (93) Spring mix (20)
Spinach (24)

Friday Greek yogurt with Spicy rice cake (255) Spinach (10) Orange (62) 867
March 17 black cherry (120) Bulgogi (129) Spring mix (10)
White rice (200) Red Hot (0)
Korean seaweed (81)

Saturday Glazed donut (190) Triple Double 2 Fiery Doritos Locos Pear (51) 1,361
March 18 Crunchwrap (780) Taco (340)

Project 2: Calorie Intake Reflection

 A sample meal that I find enjoyable for one day that includes healthy, low-calorie meal

options for those who are trying to lose weight and eat more nutritious would be: for breakfast I

will be having oatmeal (151) with fat free milk (86) and a banana (105). This will fill me up and

has a lot of benefits for my body and heart. Then for lunch, I will be having chicken breast (184)

with steamed mixed vegetables (118) like broccoli, carrots, cauliflower, green beans, corn, and

brown rice (216). Later on for a snack I will eat an apple (95) with peanut butter (190). Finally, at

dinner I will eat tuna (157) in a salad (30) of a spring mix like spinach, lettuce, etc. The total

amount of calories from this meal is 1,332. In life it is important for individuals to adjust the

intake of calories to match the amount of physical energy the body uses. While this may seem

like a menu that is low in calories, it was designed for individuals who are trying to lose weight

like I am. It is very nutritious and well balanced between the food group with the right amount of

food we should be eating in our daily day. From this project, I learned that my eating habits have

changed a lot compared to before I was dieting. It was a good change. However, since I usually

only look at what I had for the day on the myfitnessapp but with the project I got to see what I

had for the week and noticed a lot of meal repeats. It does get boring so I am going to start to

change it up a bit so I will continue to be motivated and having a positive mind set with my diet

instead of dreading every moment of it.

In our Project 2: Calorie Intake, I logged the amount of calories I ate in my meals for the

last 7 days. After reviewing these results, I have made three nutrition goals that I will set for

myself and will be easy to reach which are: adding in more vegetables and fruits on cheat days

and incorporating more calcium into my diet. Calcium is a mineral that is necessary for life. It

not only builds our bones and keeping them healthy but it also helps our nerves send messages,

blood clot, and muscles contract. About 99% of the calcium in our bodies is in our bones and
teeth and are very important body parts that help us function. Everyday, we lose calcium through

our sweat, urine, and feces but our bodies cannot produce new calcium. This is why it is

important to try to get calcium from the food we eat. When we do not get enough calcium for our

bodys needs, it is taken from our bones and can cause osteoporosis. The minimum daily calcium

requirement for women 50 and younger is 1,000 milligrams a day. Looking back at my 7 day

meal recordings, I do not reach that amount so taking calcium supplements will probably help

me reach this goal. Also, I should throw in a fruit in the morning and ask for extra lettuce,

tomatoes, greens, etc. for my cheat days. My second goal is to start meal prepping. I do not have

much time in the morning since I want to spend as much of it sleeping in so I am always in a

rush. I do not have time to eat a full and healthy meal so that I would not be late to my

responsibilites. However, I have found that eating a large meal in the morning before I head off

to drive to school or volunteering helps me to feel physically prepared for the day as well as it

helps me stay in a positive mood. In the past, I would have eat a little breakfast and by the time it

got to lunch I would be in a horrible mood and I would try to eat as much as I can resulting in too

many calories. I want my meals to be fresh so every night I am going to prepare breakfast and a

fruit, cook myself a nutritious lunch, and pack a snack into my lunch bag. The last goal that I

plan to set for myself is to do more cardio and walk more. Everyday I want to have at least

10,000 steps in my health app on my phone. Hopefully, this will help me reach my goal of losing

weight faster but in a healthy way. Eating healthy is important but maintaining a healthy lifestyle

all around with help me reach my goal of eating low calorie, nutritious meals often and to lose

weight.