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141514-day Nutrition and Physical Activity Log.docx
- 1. 14 15 14-day Nutrition and Physical Activity Log 14-Day Nutrition and Physical Activity Log Christina A. Finley HLTH 3013 October 17, 2016 14-Day Nutrition and Physical Activity Log Over the 14-day period I have learned a lot about what I consume and how much I consumed. Also, how much physical activity I do. Over all I started by trying to keep my daily calorie intake at a reasonable amount according to my height and weight. 1,200 calories were what I came up with after doing some research on how much I should consume according to my
- 2. height and weight measurements. After entering everything I ate and drank over this time I have realized that most days I would either go under my needed calorie intake or I would go over that amount. This show that my diet is not balanced enough. A balanced diet is one that gives your body the nutrients it needs to function correctly. It is important because your organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. I also noticed that I would consume more fats and sodium, than fruits and vegetables, which would help with balancing my diet. Furthermore, after reading, most days I noticed I would consume various amounts of ‘empty calories.” You should limit your consumption of “empty calories,” or those that provide little or no nutritional value. The USDA defines empty calories as calories that come from sugars and solid fats, such as butter and shortening. Most of these would be snacks that I would just eat instead of whole balanced meals my body needs to contain the energy and nutrients it needs to function. What I would like to take away from this exercise is eating a healthier and more balanced diet. A balanced diet are foods that are low in unnecessary fats and sugars but high in vitamins, minerals, and other nutrients. Eating more fruits and veggies and less fats and “empty calories, I believe will help me achieve this diet. October 1, 2016 Foods Calories Carbs Fat Protein Cholest Sodium Sugars
- 3. Fiber Breakfast Jack In the Box - Breakfast Jack Sandwich, 1 sandwich 350 30g 18g 16g 240mg 840mg 4g 1g Medium fries - Fries, 1 each 380 48g 19g 4g 0mg 270mg 0g 5g Lunch Torchy's Tacos - Beef Fajita, 1 taco 230 1g 0g 15g 35mg 720mg 3g 1g Chili's - Chips & Salsa, 1 basket 910 113g 45g 13g 0mg
- 4. 1,920mg 4g 8g TOTAL: 1,870 192g 82g 48g 275mg 3,750mg 11g 15g October 2, 2016 Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Lunch Whataburger - Hamburger, 1 hamburger 640 61g 32g 30g 65mg 1,520mg 8g 5g Whataburger - Medium French Fries, 1 medium - 127 g 390 47g 20g
- 5. 6g 0mg 290mg 0g 3g Dinner Morning Glory - Mustard Greens, 2 cups 15 2g 2g 1g 0mg 210mg 0g 2g Homemade - Smothered Turkey Wings, 1 Wing with gravy 132 11g 6g 24g 27mg 558mg 2g 1g Rice - White, glutinous, cooked, 1 cup 169 37g 0g 4g 0mg 9mg 0g 2g TOTAL: 1,346 158g
- 6. 60g 65g 92mg 2,587mg 10g 13g October 3, 2016 Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Kellogg's - Pop Tart - Cookies & Cream, 50 g 190 35g 5g 2g 0mg 300mg 19g 1g Lunch Whataburger - Hamburger, 1 hamburger 640 61g 32g 30g 65mg 1,520mg 8g 5g
- 7. Whataburger - Medium French Fries, 1 medium - 127 g 390 47g 20g 6g 0mg 290mg 0g 3g Dinner Morning Glory - Mustard Greens, 2 cups 15 2g 2g 1g 0mg 210mg 0g 2g Homemade - Smothered Turkey Wings, 1 Wing with gravy 132 11g 6g 24g 27mg 558mg 2g 1g Rice - White, glutinous, cooked, 1 cup 169 37g 0g 4g 0mg 9mg 0g
- 8. 2g TOTAL: 1,536 193g 65g 67g 92mg 2,887mg 29g 14g October 4, 2016 Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Kellogg's - Pop Tart - Cookies & Cream, 50 g 190 35g 5g 2g 0mg 300mg 19g 1g Lunch Spaghetti - Whole-wheat, cooked, 1 cup 174 37g 1g 7g
- 9. 0mg 4mg 1g 6g Dinner Fried - Chicken Wings, 1 wing 110 2g 8g 24g 95mg 210mg 0g 0g Fried - Chicken Wings, 3 wing 330 6g 24g 72g 285mg 630mg 0g 0g Snacks Bj's - Cake & Ice Cream Cake, 0.1 cake (85g) 240 31g 12g 3g 35mg 220mg 21g 1g TOTAL: 1,044 111g
- 10. 50g 108g 415mg 1,364mg 41g 8g October 5, 2016 Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Mcdonald - Sausage Biscuit, 4.6 oz 440 33g 30g 11g 40mg 990mg 2g 1g McD's - Hashbrown, 2 oz (56 g) 150 15g 9g 1g 0mg 310mg 0g 2g Dinner
- 11. Maruchan - Ramen Noodles - Beef, 1/2 block of noodles with seasoning 190 26g 7g 4g 0mg 790mg 1g 1g TOTAL: 780 74g 46g 16g 40mg 2,090mg 3g 4g October 6, 2016 Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Jack In the Box - Breakfast Jack Sandwich, 1 sandwich 350 30g 18g 16g 240mg
- 12. 840mg 4g 1g Medium fries - Fries, 1 each 380 48g 19g 4g 0mg 270mg 0g 5g Dinner Pickup Stix - Kung Pao Beef, 1/2 a container 440 37g 22g 0g 0mg 1,550mg 0g 25g Snacks Munchies - Munchies, 0.75 cup 140 18g 7g 2g 0mg 200mg 1g 1g TOTAL: 1,310 133g 66g
- 13. 22g 240mg 2,860mg 5g 32g October 7, 2016 Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Nutrigrain - Blueberry, 1 bar 120 24g 3g 2g 0mg 110mg 12g 3g Lunch Sandwhich - Turkey Sandwhich, 1 Sandwhich 230 15g 8g 19g 45mg 655mg 3g 1g Lays - Bbq Baked Chips, 1 oz(16 crisps)
- 14. 120 22g 3g 2g 0mg 190mg 3g 2g Sprite - Sprite, 250 ml 70 17g 0g 0g 0mg 0mg 17g 0g Dinner Morning Glory - Mustard Greens, 2 cups 15 2g 2g 1g 0mg 210mg 0g 2g Homemade - Smothered Turkey Wings, 1 Wing with gravy 132 11g 6g 24g 27mg 558mg 2g 1g
- 15. Rice - White, glutinous, cooked, 1 cup 169 37g 0g 4g 0mg 9mg 0g 2g Snacks Munchies - Munchies, 0.75 cup 140 18g 7g 2g 0mg 200mg 1g 1g Whataburger - Fries, 1 serving 390 47g 20g 6g 0mg 290mg 0g 3g TOTAL: 1,386 193g 49g 60g 72mg 2,222mg 38g
- 16. 15g October 8, 2016 Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Jack In the Box - Breakfast Jack Sandwich, 1 sandwich 350 30g 18g 16g 240mg 840mg 4g 1g Medium fries - Fries, 1 each 380 48g 19g 4g 0mg 270mg 0g 5g Lunch Jack In the Box - Jr. Bacon Cheeseburger, 120 g 390 32g 21g 19g
- 17. 45mg 910mg 6g 1g Whataburger - Medium French Fries, 1 medium - 127 g 390 47g 20g 6g 0mg 290mg 0g 3g TOTAL: 1,510 157g 78g 45g 285mg 2,310mg 10g 10g October 9, 2016 Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Quaker - Instant Oatmeal - Blueberries & Cream, 1 packet (35g) 130 26g
- 18. 2g 3g 0mg 170mg 11g 2g Lunch Homemade - Breaded Fried Pork Chop, 100 g 317 14g 19g 21g 91mg 601mg 1g 1g Snacks Sonic - Strawberry Lemonade-medium, 1 medium 205 55g 0g 0g 0mg 75mg 9g 1g TOTAL: 652 95g 21g 24g 91mg 846mg 21g 4g October 10, 2016
- 19. Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Kellogg's - Pop Tart - Cookies & Cream, 50 g 190 35g 5g 2g 0mg 300mg 19g 1g Lunch Zatarain's - Blackened Chicken Alfredo, 1 bowl 500 56g 21g 21g 65mg 990mg 12g 2g Dinner Tostinos Pizza - Combination Pizza, 0.5 pizza 350 35g 18g 12g 10mg
- 20. 690mg 4g 2g Snacks Tom's - Pork Skins- Hot, 0.5 oz (14g) 80 0g 5g 8g 15mg 360mg 0g 0g TOTAL: 1,120 126g 49g 43g 90mg 2,340mg 35g 5g Exercises Calories Minutes Sets Reps Weight Cardiovascular Walking, 4.0 mph, very brisk pace 112 20 TOTALS: 112
- 21. 20 0 0 0 October 11, 2016 Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Kellogg's - Pop Tart - Cookies & Cream, 50 g 190 35g 5g 2g 0mg 300mg 19g 1g Lunch Torchy's Tacos - Beef Fajita, 2 taco 460 1g 0g 30g 70mg 1,440mg 5g 2g Dinner Tostinos Pizza - Combination Pizza, 0.5 pizza
- 22. 350 35g 18g 12g 10mg 690mg 4g 2g TOTAL: 1,000 71g 23g 44g 80mg 2,430mg 28g 5g October 12, 2016 Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Jack In the Box - Breakfast Jack Sandwich, 1 sandwich 350 30g 18g 16g 240mg 840mg 4g
- 23. 1g McD's - Hashbrown, 2 oz (56 g) 150 15g 9g 1g 0mg 310mg 0g 2g Lunch Zatarain's - Blackened Chicken Alfredo, 1 bowl 500 56g 21g 21g 65mg 990mg 12g 2g TOTAL: 1,000 101g 48g 38g 305mg 2,140mg 16g 5g October 13, 2016 Foods Calories Carbs Fat Protein Cholest
- 24. Sodium Sugars Fiber Breakfast Kellogg's - Pop Tart - Cookies & Cream, 50 g 190 35g 5g 2g 0mg 300mg 19g 1g Lunch Whataburger - Hamburger, 1 hamburger 640 61g 32g 30g 65mg 1,520mg 8g 5g Snacks Hot fries - Hot, 3 oz. 33 pieces 420 48g 24g 6g 0mg 840mg 3g 3g TOTAL: 1,250 144g
- 25. 61g 38g 65mg 2,660mg 30g 9g October 14, 2016 Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Sonic - Jr. Breakfast Burrito, 1 serving 280 23g 15g 13g 140mg 830mg 0g 0g Lunch Papa John's - Pepparoni Pizza, 1 slice 320 36g 13g 12g 30mg 810mg 5g 2g
- 26. Snacks Hot fries - Hot, 2 oz. 33 pieces 280 32g 16g 4g 0mg 560mg 2g 2g Toaster Strudel - Strawberry, 2 strudel 340 50g 14g 6g 10mg 340mg 18g 2g TOTAL: 1,220 141g 58g 35g 180mg 2,540mg 25g 6g
- 28. Sources: Thompson, J., & Manore, M. (2009). Nutrition: An applied approach. San Francisco, CA: Pearson/Benjamin Cummings. Nutrition-HLTH 3013 (Nutrition) PowerPoint Presentation Evaluation Criteria Student Name: Topic: Target Acceptable Unacceptable 1. Spelling, Grammar, & Citation(s) (2 pts) 2. Attractiveness (2 pts)
- 29. 3. Content (5 pts) 4. Demonstrates Comprehension of Material (Application) (4 pts) 5. Use of additional resources/materials (2 pts) Overall Evaluation (15 pts max) (total of all areas above) Instructor Comments: