Brian Flamenco

April 30,2017
Health 044

Project 2
Calorie intake

Table

Day Breakfast snacks Lunch Snacks Dinner Total

Monday Granola (480 No snack Beans soup Semita bread I did not have 1306
April 24, 17 calories) this days (518 (205) calories a dinner this calories
Whole milk calories) day.
(103 calories) 3 cups of
Semita bread water (0
(205 calories) calories)

Tuesday No breakfast Two energy 4 slides of No snacks Granola (480 2174

April 25, 17 bars (480 pizza (1040 calories) calories
calories calories) Whole milk
2 bottle of water melon (103 calories)
water (0 juice (71
calories) calories)
Wednesday Granola (480 No snack Salad fruit, A small bag of 6 tacos Asada 2894
April 26, 17 calories) this days strawberries, peanuts (161 (1500 calories
Whole milk watermelon, calories) calories)
(103 calories) banana, Water bottle
grape, (0 calories)
pineapple,
big portion
(650 calories
Water bottle
(0 calories)
Thursday 2 breakfast Black tea 2 slices of A small bag of I did not have 1640
April 27, 17 sandwich from pizza (277 peanuts (161 a dinner this Calories
from chick fil Starbucks calories x2) calories) day.
A (440 (45 calories 2 cups of
calories x2) Water (0
Calories
Friday Scramble No Snack 1 Bear (120 No Snacks Salad fruit 2239
April 28, 17 eggs (91 calories) with honey, calories
calories) Beef big portion
vegetable (450 calories)
 Protein shake soup (143
(262 calories) calories)
Fried beans Semita bread
(406 calories) (205
Cream calories)
Cheese (91
calories)
Tortilla (471
calories)
Saturday Protein A small of Stake burrito Semita Bread Watermelon 2440
April 29, 17 Shake (262 bag of (450 (205 calories) With honey Calories
calories) peanuts calories) half water
(161 Rice melon (600
calories) (206 calories)
calories)
Beans
(406
calories)
Strawberry
lemonade (
150 calories)
Sunday Granola (480 No snacks Ceviche of Semita bread No Dinner 1118
April 30, 17 calories) fish and (205 Calories) Calories
Whole Milk shrimp (210
(103 Calories) calories)
1 Bear (120
calories)
 Reflection of Calorie Intake

This assignment helps me to have a clear perspective of what I am eating daily. It was

surprising to me that this week, I ate so much junk food. I realize that my eating habits are not

the best, and I need to improve it. I'm currently doing a lot exercise, but my diet is not helping

me to get the result that I want. It is very hard to keep track of what I am eating every day and

keep filling y body with healthy food. I was trying to eat five times per day, breakfast, snack,

lunch, snack, and dinner. This little formula does not help me with the results that I want because

I was not putting the right kind of food in my system.

On Saturday 29, I did a good job eating a good amount of calories. In the morning, I drink

a protein shake, a small bag of peanuts for my snack. I ate a whole meal for my lunch, steak

burrito with rice, beans, and strawberry lemonade. For my second snack of the day, I ate a portion

of Semita bread, and for my dinner four big portions of watermelon with honey. It sounds a lot

but in reality, it was just 2440 calories.

I recognize that my diet is not the best diet because I do not have a balanced diet. Eating

in the way that I am current eating will cause me physical problems, like the lack of energy. I

decide to set 3 goals easy to reach in order to achieve a balanced and healthy diet.

Goals

1. Be Smart about what I eat. For Example: Instead to drink just one protein shake (262

calories) in the morning, it would be better to me eat a full meal in the morning like a fruit

salad with yogurt and a berry and yogurt smoothie this will be 600 calories in total, and

at the end of the day for dinner drink a protein shake for power boost.
2. Eat in Small quantities but enough to my body. For example: Instead to eat four slices of

pizza (1040 calories) or six tacos (1500 calories) like I did on Tuesday and Wednesday, I

should drink a bottle of water first (0 calories) and them eat two slices of pizza or three

tacos, this will reduce the amount of calories that I consume in 50%. Also, it can be a good

idea add more liquid like water into my daily diet to eat less.

3. Quality of the food, build a high-quality diet, this consists in to eat as healthy as possible

and just consume food that will provide high levels of energy, protein, and low levels of

fat and 0% of saturate fat, like eat granola with low fat milk. I need to eat 4-5 servings of

fruits and vegetables a day and eat a variety of colors for a full range of nutrients, like a

fruit salad or a vegetable soup. Also, I need to attend to have 50% of your carbs this comes

from whole grains like rice and quinoa, like a quinoa fruit salad with yogurt (400 calories),

it is a great supplement of energies. I need to learn how to eat protein on a fair amount

of food. Eat proteins such as chicken breast, fish, meat and low-fat dairy products. I love

Semita Bread (205 calories), but I need limit added sugar to my diet, avoid sweets and

soft drinks like the strawberry lemonade. Drink a lot of water per day.
Reflection of the assignment

This assignment helps me to have a clear perspective of what I am eating daily. It was

surprising to me that this week, I ate so much junk food. I realize that my eating habits are not

the best, and I need to improve it. I'm currently doing a lot exercise, but my diet is not helping

me to get the result that I want. It is very hard to keep track of what I am eating every day and

keep filling y body with healthy food. I was trying to eat five times per day, breakfast, snack,

lunch, snack, and dinner. This little formula does not help me with the results that I want because

I was not putting the right kind of food in my system. I recognize that my diet is not the best diet

because I do not have a balanced diet. Eating in the way that I am current eating will cause me

physical problems, like the lack of energy. I decide to set 3 goals easy to reach in order to achieve

a balanced and healthy diet. If I had the opportunity re-do this assignment again I will totally do

it again. I like to organize this project in a slightly different way by creating a more attractive

chart. it helps me to Make changes to how I eat, it is simple, but not easy. Breaking bad habits

and establishing new, healthy routines always requires a lot of patience and perseverance

because eating has both a physical and emotional component. Eat healthy provide comfort,

familiarity, and even energy for recreation, developing an achievable eating plan may be a

particularly challenging part of our self-care plan but it is completely worth it. Also, it is very

important to keep working out in your body in order to become stronger every day. We just have

to dream big and do much bigger.