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Project #2
Health 044
Spring 2019
3/23/19
Calorie Intake (7 Days)
3/20/19 Ham and cheese Ground turkey Southwest Salad Cheeze-it 1,693
Wednesday Sandwich (320) (400) crackers
(453cal) Black Beans (300)
(220)
What I Learned
Overall, I really enjoyed using the myfitnesspal application to count my calories for a
week. I have since continued using it and I feel it is very helpful keeping track of calorie intake
and especially what you eat. It makes you mindful of your food choices once you see how
healthy/unhealthy some foods can be. I really learned how having balanced meals throughout
the day can really have a positive effect on your body. I also realized how much portion control
can have a positive effect on your body. There were some days where I decided to eat out but
instead of eating a full burrito I only ate half. That amounted to about 500 calories which I
thought was great. I was still able to eat the foods that I craved and didn’t have to ingest 1000+
calories. On the flipside, there was one day where I ate a club sandwich combo for lunch and
realized that it amounted to over 1000 calories. I chose the sandwich as a healthier option than
a bacon cheeseburger but it was still way too many calories. Which led me to think that here in
America our portion size is extremely large. For one to maintain a healthy lifestyle one has to
The menu I chose for a day is the one I had on March 20, 2019. I had a ham and cheese
sandwich for breakfast (453), ground turkey and black beans for lunch (540), a southwest
chicken salad from trader joes for dinner (400 cal) and some cheeze-its(300) as a snack. Out of
all the days, I felt this day was my most balanced meal. I have been trying to cut out eating late
so on the days I get home late I usually skip dinner. But this day I ate a healthy balanced meal
for breakfast, lunch and dinner and It was a total of 1,693 calories. There was never a point in
the day where I was really hungry and I was able to indulge in one of my favorite snacks,
Cheeze-its. This menu is very high in nutrients and very low in calories. I didn’t know until I
logged it how healthy ground turkey and black beans are. This is definitely going to be a staple
3 Nutritional goals I have set for myself is to substitute some of my favorite snacks with
fruits, each more vegetables, and continue to not eat after 6pm. I feel that these goals are fairly
easy to accomplish and would be a great benefit to my overall health. I will cook more
vegetables as soon as this semester is over because I will have a lot more time because I am
finishing up my teaching credential. I have been very disciplined to not eat after 6 and I love it
because I don’t feel bloated when it’s time to go to bed. And I eat a lot of fruits already but I
need to start replacing those cheeze-its and rice crackers with more fruits which I will do slowly
This will help me drop weight faster and improve my overall nutritional health.