You are on page 1of 5

Orms

Food Journal



Tuesday:

6:15 a.m. Milk (0% fat).

6:45 a.m. One boiled egg, one unsweetened yogurt, and also one cup of
drinking. 3 hours after I ate them, I felt a bit hungry. However, I waited and did
not eat anything until lunch.

11:20 a.m. Lunch, cup of brown rice and cup of white rice, cup of stir-
fried fish, cup of stir-fried zucchini. 1 cup of fresh dragon fruit, and cup of
fresh grape. 2 cup of drinking. One hour after lunch, I felt sleepy for 10 minutes.
After that, I felt better and more active.

18:10 p.m. Mixed fresh vegetables salad (2 cup) with boiled corns, Jobs tears,
red beans, and boiled beans. Use olive oil serve as dressing. One cup of pomelo. I
felt a little bit full. Moreover, I decided not to eat snack and sweet drink because
my weight was increased.


Wednesday:

6:20 a.m. Pasteurized non-fat Milk.

6:40 a.m. One cup of unsweetened yogurt with sprouted rice ( .3 of organic
cereal flake, .1 of white sesame, .1 of glucose syrup, .08 of cashew nut, .08 of
pumpkin seed, .08 of raisin, .05 of oat, .05 of organic 3 kinds sprouted rice flakes,
.05 of dried tomatoes, .05 of dried strawberry, .03 of dried bananas, .03 of brown
sugar). I felt full after ate this until lunch.

11:20 a.m. Lunch, cup of brown rice and cup of white rice, cup of stir-
fried fish, cup of kua kling, and cup of stir-fried zucchini. One cup of ripe
papaya. Actually, I am not full so I drink water instead. Also I felt sleepy again for
roughly 15 minutes, but then I felt better.

18.00 p.m. Two cup of mixed fresh vegetables salad with boiled corns, Jobs
tears, red beans, boiled beans, and olive oil. I want to eat some sweet drink, but I
did not want to exercise so I decide to drink one full cup of Sainampeung Orange
juice (Pasteurized with Orange pulp) instead.


Thursday:

6:20 a.m. Pasteurized non-fat Milk (0%).

6:40 a.m. One cup of unsweetened yogurt with .5 cup of cranberry.

10:20 a.m. One cup of salted walnuts. Its taste quite not good for me, but it
actually has a lot of benefit for me.

10:40 a.m. Cranberry (.25). I ate this because it is more delicious than walnuts,
which I ate it to cleanse off the taste of the walnuts.

11:20 a.m. .5 cup of stir-fried fish, and one cup of stir-fried glass noodles.

15:30 p.m. .25 cup of cranberry.

17:50 p.m. Two cup of mixed fresh vegetables salad with boiled corns, Jobs
tears, red beans, boiled beans, and olive oil dressing.



Friday:

6:20 a.m. Pasteurized milk (0% fat).

6:40 a.m. A banana and one cup of unsweetened yogurt. I felt very full because
of the banana.

11:25 a.m. Lunch, cup of brown rice and cup of white rice, .5 cup of mince
chicken, .5 cup of stir-fried broccolis, .25 cup of fried mince pork. In this lunch, I
felt very full and delicious.

13:20 p.m. 1 cup of salted red skin peanuts.

18:10 p.m. Two cup of mixed fresh vegetables salad with boiled corns, Jobs
tears, red beans, boiled beans, and olive oil dressing. 1 full cup of pasteurized
mixed vegetables and fruits juice.


Monday:

6:15 a.m. Non-fat pasteurized milk.

6:35 a.m. Two bananas and one cup of unsweetened yogurt.

11:20 a.m. Lunch, cup of brown rice and cup of white rice, .5 cup of fried
eggs, .5 cup of stir-fried zucchini, and .5 cup of bitter gourd in clear soup with .2
of mince pork.

17:50 p.m. Two cup of mixed fresh vegetables salad with boiled corns, boiled
beans, boiled pumpkins, boiled carrots, tomatoes, tuna and dressing salad.

18:15 p.m. cup of prawn crackers 100% natural ingredient (no color and
preservation added).

Reflection:

According to my first nutrition calculator, it is very terrible because bad fats
and animal protein are higher than usual 64 and 48 percent, respectively.
Refined sugar is also rising to 121%. This because I ate sweet snacks, sweetened
drink, dressing salad, and some chocolates. Simple carbohydrates and sodium
are not bad. Both of them are 45%, which are below half of one hundred percent.
For my bad cholesterol, it is quite good. I got 56% from this section, but actually I
think it will be better if I got LDL below 50 percent. For vitamins and minerals, I
think it is great because I got both of these above 70 percent. However, there will
be better if they are reaching to 100%. My protein is 279%. I think it is good
because in this part, I not only get a protein from animals, but I also get it from
milk, yogurt, processed grains, whole grains, vegetables, beans, nuts, and seeds.
In addition, because I consumed many of vegetable, whole grain, fruit, bean, nut,
and seed, I got a high rate of fiber, which is 145%. Furthermore, I should improve
complex carbs and good fats because I got the percentage in these parts just 60
and 9, respectively. In this week, I ate 4 different types of veggies and fruits.
Nevertheless, I had three meals that have preservation and I did not consume
any coconut oil, olive oil, or natural butter.
For the second nutrition calculator, it is better than the first time a lot. I try to
eat less meat for decrease animal protein. It is dropped to 36%, but actually, I
want it is below 10% and this time I do not success. For bad fats, I try to eat olive
oil. Now, bad fats is minus five percent. I am so surprising and I do not that it can
be minus so I just think is it wrongs or not. I try to lower eating snacks, sauces,
sweetened drink, or chocolates, and it successes. My refined sugar is falling from
121% to 3%. I can decrease simple carbs and sodium by avoid snacks, sauce, and
eat mixed brown rice and white rice instead of pure white rice falling to 22 and
20 percent, respectively. I can lower my LDL from 56 to 16 percent by eating
more beans, nuts, and seeds. I can make fiber, protein, and vitamin above 100%,
which are 182, 267, 127, respectively by consuming more some veggies, fruits,
beans, whole grains, and nuts. I can improve my complex carbs and minerals,
which higher than the first time. Moreover, I am so proud with myself that I can
increase my good fats. I try to raise my good fats by eating walnuts that it is not

delicious. However, I can eat walnuts now. In the second week, I eat 6 different
types of veggies and fruits per day in average. Furthermore, I consume the foods
made from olive oil in 4 meals and I try to choose the foods and snacks that do
not have any preservation to eat.
From the two aforementioned paragraphs, I compared the two weeks and I
have noticed that when I changed my diet, everything is better including my
physical, mental, and emotional. For my physical, it is not obviously seen.
However, I feel something in my body change a little bit. For example, my weight
is lower decreased 1 kg. Nonetheless, in term of mental and emotional is very
good. For instance, actually, I do not like to exercise so when I eat the healthy
foods, I will not stress and enjoy eating. Moreover, I will not have to afraid that I
am going to overweight because I eat just healthy foods.

You might also like