Professional Documents
Culture Documents
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.