Food

Journal by Sam

Wednesday:
7:15am porridges with meat balls (1.5cup), Felt awake and energetic after breakfast.

12:30pm Lunch, Spaghetti Kee Mao with shrimp (1.5cup), Black tea(no sugar), Dragon fruit
(1 cup). Not feel sleepy after lunch.

6:20 pm Brown rice (0.75 cup), Steamed chicken (0.5 cup), Mixed steamed vegetable (0.5
cup), fruits (2 cup), Black tea (no sugar), 1 cups of mixed nuts (Sea salted pistachio and
Cashew nuts), Thai salad (1 cup), and 1 cup of raw cabbage.

Thursday:
7:10am - porridges with meat balls( 1.5cup) and an steamed egg. Still feel sleepy, maybe I
sleep too late last night.

12:30pm Rice with roasted duck (1.5 cup) and 1 cup of soup, grape (1 cup) and Fuji green
tea original ( no sugar),

6:00pm - Brown rice with mixed vegetable and steamed fish (1.5 cup) and steamed chicken
with sticky brown rice (1 cup), apple (1 cup), green tea no sugar, unsweetened soy yogurt
(0.5 cup), two packs of nuts (1 cup, cashew nuts and almonds)

Friday:
7:10am Fried rice with tofu( 1.5cup), not feel hungry anymore

12:30pm brown rice (1 cup) with fried vegetables(0.75 cup) and some steamed pork(0.25
cup), and Fuji green tea original.

8:00pm Boiled fish soup(1.5 cup), boiled bean with pork(0.75 cup), and black rice (1.25
cup)

9:30pm - an apple (1 cup)

Monday:
7:05am Porridges with tofu(1.5 cup) and a steamed egg, still feel sleepy after ate
breakfast.

12:30pm refined rice with roasted duck (1.5 cup), 1 cup of grapes, and a bottle of fuji
green tea(no sugar)

8:00pm stir fried potatoes with carrot (1.25 cup), rice mixed with whole and refined grain
(half half, about 1.5 cup in total), an apple(1 cup) , and 1 cup of grapes,

Tuesday:
8:30am soy milk (1 cup), and a boiled egg

11:00am boiled noodle(1.5 cup) and soup with cabbage(0.5 cup), carrot(0.25 cup),
tofu(0.5 cup) and some fish(0.5 cup). Dessert is 1 cup of unsweetened yogurt.

7:30pm fried egg with tofu(Olive oil,0.75 cup), beef soup(1 cup), and brown rice (1.5 cup),
dessert is a pear

10:00pm feel little hungry and thirsty, so I ate a small apple(0.5 cup)

Reflection:

At first week I used nutrition tracker, my overall date can be evaluated as awful, The
good things I ate in that week is less than those things which I need to be careful of. My
fiber and vitamins are intermedia, but the level of complex carbohydrates, minerals, and
good fats are much lower than the average, while nearly all things which I need to be careful
are higher than normal.
At second week, My overall date have improved compare to previous one, but still have a
large upside potential. The improvement mainly showed in things I need to be careful. The
level of refined sugar is where I improve the most, dramatically decrease from 243% to 5%.
On the other hand, The good things which I should ate as much as I can didnt showed same
improvement compare to another part.
Compare to the nutrition plan, I followed most of the part, but I did violate some of the
suggestion, such as eat more vegetables than meat. My ability of self-control have been
proven ok in this week but still need improve, and the unusual meal time in weekends and
holidays need to changed, especially eat at late night, for example, eat an apple at 10:00pm.
Overall, the eating habits on foods changed a lot in second week compare to what I
normally ate, while still need improvement.