Professor Moore

Health Education 44

24 May 2017

Project 2

Table Detailing the food I consumed within 7 days:

Meals from 05/13/17 - 05/20/17 (The table is provided by my food tracking tool -https://www.choosemyplate.gov)

Date Breakfast Lunch Dinner Total Calories

05/13/17 1 cup Fruity Pebbles Cereal EMPTY 2 can or bottle (12 fl oz) Beer
1503
Saturday (181 calories) (310 calories)

1 cup Milk, reduced fat 1 small carrot (5-1/2" long)

(2%) (183 calories) Carrots, raw
(21 calories)

1 small stalk (5" long) Celery,

raw- (3 calories)

8 Chicken wings with hot

pepper sauce (Buffalo
chicken wings)
(620 calories)

1 packet Salad dressing,

ranch- (185 calories)

05/14/17 1 medium (7" to 7-7/8" long) 1 bar (2 oz) Snickers Bar 2 cup Orange juice, carton,
1683
Banana, raw (280 calories) can, or bottle
Sunday (105 calories) (244 calories)
2 cup Corn flakes cereal 1 cup, cooked Rice, white,
(200 calories) cooked, (with salt, no fat
added) (357 calories)

1 cup Milk, reduced fat 1 fillet Tilapia, baked or

(2%) (152 calories) broiled, with oil
 (129 calories)
05/15/17 2 cup Milk, reduced fat (2%)
(244 calories)
Monday
3 tablespoon Syrup, pancake
(Karo pancake syrup, Aunt
Jemimah, Hungry Jack)
(174 calories)
2 square (4" square) Waffles,
multi-bran (Eggo Nutrigrain)
(206 calories)
05/16/17 1 cup Milk, reduced fat (2%)
(122 calories)
Tuesday
1 packet, prepared Oatmeal,
instant, plain, cooked (no fat
added) (101 calories)
1 small box (1.5 oz) Raisin
(129 calories)
1 cup (8 fl oz) Water, tap
(0 calories)
05/17/17 1 cup Milk, reduced fat
(2%)
Wednesday (183 calories)
2 cup Special K Red Berries
Cereal (221 calories)
2 tablespoon Salad dressing,
Italian
(71 calories)
3 cup Salad, grilled chicken,
lettuce, tomato, no dressing
(162 calories)
2 cup Fruit salad, fresh, (no
citrus fruits), no dressing
(186 calories)
2 cup Fruit juice drink, low
calorie, with vitamin C
(Minute Maid Light,
Tropicana Light Lemonade)
(114 calories)
1 sandwich Turkey sandwich,
with mayonnaise
(319 calories)
(potatoes, carrots, onions,
celery), cooked without fat
(78 calories)
3 cup Meatball soup,
1801
Mexican style
(761 calories)
1 cup Orange juice, carton,
can, or bottle
(183 calories)
2 cup (8 fl oz) Water, tap
(0 calories)
1 cup Apple juice
1987
(114 calories)
1 cup Brown rice and
beans, with tomatoes, cooked
with vegetable oil
(494 calories)
1 medium fillet Salmon,
baked or broiled, with oil
(841 calories)
2 cup (8 fl oz) Water, tap
(0 calories)
2 regular slice Bread, white
1548
(138 calories)
1 medium breast Chicken,
breast, boneless, skinless,
baked (138 calories)
2 cup Orange juice, carton,
can, or bottle
(244 calories)
2 tablespoon Salad dressing,
Italian (71 calories)
 mushrooms, croutons, no
dressing (120 calories)

05/18/17 1 cup Milk, reduced fat (2%) EMPTY 2 fajita Fajitas, beef and
1881
(122 calories) vegetable
Thursday (727 calories)
2 cup Special K Red Berries 2 cup Lemonade
Cereal (221 calories) (279 calories)
1 cup Rice, brown, cooked
(no salt or fat added)
(375 calories)
3 medium tortilla (6" across)
Tortilla, corn
(157 calories)
2 cup (8 fl oz) Water, tap
(0 calories)
05/19/17 1 sandwich Ham sandwich, EMPTY 2 medium slice Meatballs,
1738
with mayonnaise beef, with tomato-based
Friday (269 calories) sauce
(455 calories)
1 cup Milk, reduced fat (2%) 2 cup Orange juice, carton,
(122 calories) can, or bottle
(244 calories)
1 packet, prepared Oatmeal, 2 cup Pasta, (spaghetti,
instant, cinnamon and spice, linguini, vermicelli), cooked
cooked (no fat added) (with salt, no fat added)
(166 calories) (440 calories)
1 miniature box (.5 oz) Raisin
(42 calories)
1 cup (8 fl oz) Water, tap
(0 calories)
05/20/17 1 sandwich Breakfast EMPTY 2 can or bottle (12 fl oz) Beer
1905
sandwich, with sausage, egg, (310 calories)
Saturday and cheese
(584 calories)
1 cup Orange juice, freshly 1 Cheeseburger, 1/4 lb meat,
squeezed with mushrooms, on bun
(167 calories) (459 calories)
 fried (fast food fries)
(381 calories)
1 medium slice (1/4" thick)
Tomato, raw
(4 calories)

What was learned from this Project?

The venture of calculating and importing the meals (and food products) of one entire week enacted in me a new sense of self-

assurance and awareness into the nutrients and amount of calories I, on average, consume. Although this was not my first time

venturing into this type analysis, where I calculate my intake of calories/nutrients, I was nevertheless able to discover areas that

need slight improvement. Nevertheless, I was able to deduce, thanks to the nutrients summary tool on the

https://www.choosemyplate.gov food tracker, that while I stayed within the appointed limit of 2,000 calories, I still needed to

improve my over consumption sodium because, according to the results, I was actually over by 218 mg of sodium on average. To

add on, I also discovered that certain food products should be limited in consumption due to their high calorie intake; such items

include the Fajitas entre that was 727 calories, and the breakfast sandwich that was 584 calories. In the end, the overall experience

of this project was a great one due to the further scope it provided me when looking at the food products I consumed especially

those that deal with high sodium, and high calorie intake. In response to these developments I will further cultivate a higher quality

of diet that corresponds to the necessary requirements.

An example of a one-day meal that is healthy and low in Calorie intake.

Breakfast Lunch Dinner Total Calories

DAY 1 medium (7" to 7-7/8" long) 2 cup Lemonade 2 regular slice Bread, 100%
1659
Banana, raw (223 calories) whole wheat
(105 calories) (141 calories)
2 cup Corn flakes cereal 2 cup Salad, Caesar, with 1 cup Mixed vegetables (corn,
(200 calories) dressing lima beans, peas, green beans,
(367 calories) carrots), frozen, cooked (no
salt or fat added)
(118 calories)
 (102 calories) or broiled, without fat
(403 calories)
3 cup (8 fl oz) Water, tap
(0 calories)

In this one-day meal I provided a breakfast that embeds a good source of calcium with the 1-cup of milk (low fat), 1 banana

for potassium, and 2 cups of Corn Flakes cereal for grains; this meal is only 407 calories. For the Lunch portion of this one day plan

the total amount of calories consumed was 590 calories; the meal consist of lemonade as the beverage, and 2 cups of salad with

Cesar dressing; this provides a good source for vegetables, grains, dairy, protein foods, and oils. To conclude the day I organized a

dinner based around a great source of Omega 3 fatty acids, the item at the base of this meal is a broiled (or baked) salmon that gives

the individual a great source of protein (9 oz). In addition to this meal is 1 cup of mixed vegetables (that were frozen) to provide a

great source of greens, like green beans and peas, as well as 2 regular slices of whole wheat bread to further increase the amount of

whole grain. The beverage of this meal would be water which has 0 calories and no added sugar; you may also drink Lime Perrier

which has 0 calories In the end the meal comes out to 1660 calories for the day, which is well below the over consumption mark of

calories, in fact it is also not high in saturated fats, or added sugars.

3 Nutrition Goals

After analyzing all the data collected in the 7 week analysis, as well as creating a one day meal that is healthy and low in

calories, I was able to construct three nutrition goals to improve my overall calorie intake as well as lower the over consumption of

certain nutrients. The first goal is to replace the consumption of drinking two beers (about 155 calories each for a total 310) from my

cheat day meal, this does not mean I will quit drinking alcohol when I go out with my friends, but I will instead replace these

beverages for just one Gin and Tonic cocktail (about 140 calories per drink); the reasoning for this change would be that I would

only drink one gin and tonic rather than two beers. Thanks to this switch I will be cutting my calorie intake by about half since I will

no longer be consuming 310 calories worth of beer; therefore my intake will go from 310 calories coming from beverages to 140

calories, thus giving me a difference of 170 calories not being consumed.

and about 905mg of sodium), and breakfast sandwiches (584 calories and 1382 mgs in sodium) from my diet, due to their high

levels of sodium. As previously stated, one of the issues brought up in this analysis was my high consumption of sodium; therefore

by removing these types of products I will reduce that intake of sodium. The replacement for these foods will be freshly cut fruits;

these include a cup of strawberries (9 calories with 0 sodium) , 1 cups of cherries (77 calories and 5 mg of sodium) , and a large

watermelon wedge (172 calories and 6 mg of sodium); the total amount of calories for this replacement is about 258 calories which

is about the same as the ham-sandwich (11 calories difference, fruits have less), and about half of the breakfast sandwich (326

calories less with the fruits than the breakfast sandwich). Nonetheless the most important factor here is the lower amount of sodium,

consumed, which is about an 894mg difference from the ham sandwich and 1371mg difference for the breakfast sandwich,

therefore making this a great alternative.

My final goal dealing with my nutrition will be trying to drink less orange juice (122 calories per cup and 7 grams of sugar)

than I currently do, although it should be stated that I do not drink that much, this should be lowered due to the amount of sugar in

each cup. Nevertheless, I on average tend to drink two cups of orange juice in one sitting therefore consuming a bit more sugar then

prescribed. A great manner to improve this will be to either substitute orange juice for Pierres sparkling lime water (0 calories and 0

grams of sugar according to foodfacts.com), or plain water (0 calories, 0 grams of sugar); this in the end will reduce the amount of

sugar in my overall from my weakly and daily intake from 14 to 0, and it will show a calorie difference of 122 calories since both

the alternatives have 0 calories.