Sanchez Claudia Sanchez Biology 1322 Nutrition Project Experience

After being assignment this project I decided that maybe I should try eating healthier than I was, I could really use to loose the extra pounds that I have gained after all the unhealthy eating. I have a very busy schedule and even though I work out two hours a day six days a week its always better to try to eat healthy too. So I decided to write down the menu I thought would be fun to eat and also making sure it was healthy and that it would still give me enough energy to get my days going. So I came up with this and it really helped me to add a gallon of water to all of this diet. I started to follow it even though it wasnt assigned for me to follow the diet I wanted to see if it helped to follow the diet plan. I am not someone to eat breakfast so it was hard at first because I had to actually make something for my self. I read that blueberries are really good and filled with antioxidants so I decided to make that my new favorite fruit and I love it. As for my lunch and dinners I really had fun with those Im used to eating once a day and just pick up what ever I can because Im always on the go. While at school Im also a fan of the vending machines with those chips, cokes, chocolates, and all the junk food possible. Well after reading how bad all these foods are for me I decided I wanted to change now that I was getting informed in this nutrition class I wanted to really change my life around. I stopped drinking cokes, and eating junk food and started to drink more water and green tea instead of the cokes. I have to say I feel great Ive lost roughly six pounds I feel great Im less bloated and feel lighter. Im still working out and eating healthy and its a great combination. I would really encourage all of us to start eating healthier just adding water or to stop drinking coke its great. This has been a great experience trying to see what nutrients we need in our body and what helps with energy and with other things in our body. Its great to be able to make changes in our lifes that can help us be healthy.

Sanchez

Breakfast Monday
*1 cup of Activia yogurt (120 cal) * cup of blueberries (41 cal) *1 Cup Grapefruit Juice (96) * 2 scrambled eggs (182cal)

Snack
* Banana (120 cal) *1 tablespoon of peanut butter (96)

Lunch
*(8oz) of Tuna sandwich with lettuce tomato, baby spinach, banana peppers (260cal) * 1 cup of steamed broccoli (54 cal) * 1 cup green tea * Salad (2 cups lettuce, 1 cup vegetables, 1 hard boiled egg, 2 Tbsp raising, 2Tbsp almonds, Italian dressing ( 440 cal) *5oz grilled breast * 1 cup green tea *Whole wheat bread with 5oz turkey breast, lettuce, tomato (293 cal) * 1 cup baby carrot (50 cal) *1 cup frozen yogurt (280cal) * 1 cup green tea

Snack
* 2 cup of strawberries (92 cal) * 20 almonds (110cal)

Dinner
* 1 cup of steamed brown rice (150 cal) * 1 piece of 5oz chicken breast (110 cal) with 2 cup of mix vegetables (82 cal) * 1 cup green tea

Tuesday

* 2 hard boiled eggs (140 cal) * 2 slices of Whole Wheat toast bread with peanut butter * 1 cup of orange juice (110cal)

* 1 cup of grapes (152cal)

-50 pistachios (150cal)

* Steamed 3oz fish with vegetable mix (260) * 2 cups tossed salad with ranch (140cal) * 1 cup green tea

Wednesday

* 1 Egg omelet (96cal) * 2 slices of nitrite free turkey bacon (70cal) * 1 orange (62cal)

*20 almonds (110cal)

*1 apple (95cal)

*1 cup of whole wheat spaghetti with 4oz cooked 5oz chicken breast (362cal) * 1 cup chopped zucchini (10cal) *1/2 cup steamed broccoli (27cal) * 1 cup green tea

Sanchez

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*3OZ Salmon with 1/2cup broccoli (150cal) * cup of cooked brown rice (150cal) * 1 cup green tea

Thursday

*2 eggs scrambled with 1/2cup of asparagus (155 cal) * 1 WW bread with 1 tbsp grape jam (150cal) *1 cup orange juice (110cal)

*10 baby carrots (40 cal) *1 pear (120cal)

* Salad with 2oz steak cut in strips, soy sauce, mixed salad leaves, tallow tomatoes, cucumber (178cal) * 1 cup green tea *1Calzone cup spinach, 5oz chicken breast, 1/4cup ricotta cheese, 1 tbsp pizza sauce, 2oz frozen pizza dough (420 cal) * 1 cup green tea 1 cup tomato soup (160 cal) * Toasted whole wheat pita with 1 slice of Swiss cheese and basil (185cal) * 1 cup green tea * Shrimp fried rice with mixed vegetables (495cal) * 1 cup green tea

* Yogurt low fat (220cal)

Friday

* 1 frozen waffles (200cal) * 1 tbsp syrup (50 cal) blueberries (41 cal)

*1 pear slices (103 cal) * 1 honey graham crackers (60cal)

1OZ cashews (150cal)

* 3oz lean beef 120cal) * cup of potatoes (70 cal) * 1 cup lima beans (176 cal) * 1 cup green tea

Saturday

*2 slices of whole wheat bread (200 cal) * 1 grapefruit (60 cal) *1 hard boiled egg (70cal) * 1 cup of milk (118 cal)

2Tbsp peanuts (142cal)

*1 cup cantaloupe (60cal) * 4oz cottage cheese (100cal)

* 3oz shrimp with clamato sauce (120cal) * cup peas (58 cal) * cup red peppers (12cal) * 1 cup green tea * 3oz Salmon Broiled (233 cal) * Garden salad with tomato and onion (49cal) 1 cup steamed rice (180 cal) * 1 cup green tea

Sunday

* 1 cup of wheat cereal with blueberries and with 1 cup of skim milk (334 cal)

*6oz nonfat vanilla yogurt (155cal)

* 2 celery sticks dipped in ranch (35 cal)