Sidney Loomis

Project Intake Final

Day

Breakfast

Lunch

Dinner

Monday,
September
19

2 Fiber One
Bars (280)

In-n-Out
Cheeseburger
(480)

Pesto Pasta
(230)

Water (0)

Medium Fries
(395)

Snack(s)

Total

1573

French bread
(188)
Water (0)

Diet Coke (0)

Tuesday,
September
20

Pesto Pasta
(230)

Hamburger
(300)

Fiber One
Bar (140)

Water (0)

Tator tots
(240)

M&Ms (180)

1324

Cookies
(234)
Water (0)
Wednesday,
September
21

2 Pancakes
(320)
Skim Milk
(90)

Pasta roni
shells &
cheddar
(145)
Chicken patty
(110)

1 Fried
chicken (250)

1292

Mashed
potatoes
(237)
1 French
Bread (100)
Asian
chopped
salad (40)

Thursday,
September
22

Pasta roni
chicken (150)

Mac &
Cheese (370)

M&Ms (170)

1162

8 Chicken
Sausage
nuggets (272) (200)

Friday,
September
23

Honey nut
cheerios
(130)

Diet Coke (0)

Water (0)

Plain chicken
sandwich
(150)

Grilled
cheese (291)

1146

Water (0)
Mac &
cheese (370)
Diet Coke (0)
Saturday,
September
24

2 Sunbelt
Bars (300)

Quesadilla
(300)

8 Chicken
nuggets (272)

Water (0)

1022

Rice roni
(150)
Water (0)

Sunday,
September
25

2 Cinnamon
rolls (290)

Lemon
chicken (50)

Skim milk
(90)

Small caesar
salad (40)

Beef dip
sandwich +
fries (1100)
Water (0)

Water (0)

Reflection

1 cookie (78)
Water (0)

1648

Healthy, low calorie meals are very important to our daily lives and everybody
should be aware of what a good, and I have learned throughout this experience what a
well-balanced meal consist of. For example, breakfast is the most important meal of the
day and sometimes I ruin my breakfast by eating high fat and high calorie foods. An
example of a well-balanced breakfast can consist of a serving of oatmeal with a side of
strawberries and orange juice. This will give protein and fiber that one needs in their
breakfast meal. In addition, its not a good day without a nice hearty snack. For a
healthy snack, a good choice would be yogurt with some granola in it or on the side and
water to drink. Furthermore, lunch is usually taken with you to work or school so a good
lunch could be a sandwich on wheat bread. This sandwich could be turkey or chicken
with lettuce and only a little bit of mayonnaise and mustard. For the side, there could be
a small salad or some carrots with water or diet soda. Also, for dinner, its important to
have protein, starch, and greens. A good example of a healthy dinner could be chicken
breast, a small baked potato, whole-grain bread, vegetables or green salad.
Overall, this project has opened my eyes more to what I am eating everyday and
how many calories it actually has in it. After realizing and learning about certain habits I
have, I set some goals for myself so I can live a healthier lifestyle. For example, I have
realized that I do not eat enough fruits and vegetables as I should and that is something
I want to change about my diet. I will try to eat at least one fruit during the day and have
at least one vegetable with my dinner. Instead of eating two sunbelt bars for breakfast
(300 calories), I can eat an apple (95 calories) and then I would have a total of 205
calories difference. In addition, in order to lose more weight and gain more muscle, I set
a goal for myself to exercise everyday for at least twenty minutes. I want to start off

lightly with just a little bit of exercise like walking and jogging, then push myself more
gradually and start doing exercises with weights and doing cardio. I believe this will give
me more energy and will also improve my mental health as well so I can do better in
school. Furthermore, my final goal I have set for myself is to drink more water. I have
been trying to do that more since the beginning of the semester, but I know I can do
better. Water is very important our daily lives and I think that I can reduce the amount of
soda I drink and replace it with water. A coke is one-hundred and forty calories and if I
replace that with water, I wouldnt even consume that many calories because water is
zero calories. Also, I have purchased a portable water bottle for myself so I can take it
with me everywhere and drink water. This experience was very helpful to me, and I am
aware of my strengths and weaknesses when it comes to nutrition. I have noticed that
some days I overeat and some days I dont eat enough. I have a very busy schedule
and eating right is not always the number one thing on my mind. I am more aware now
of my eating patterns and have learned that I need to balance my eating patterns more.