My Food Journal

Sunday:

Food/Drink Calories Protein (g) Carbohydrate Unsaturated Saturated

(g) Fats(g) Fats(g)

Half 135 9 28 0.5 0

Cinnamon
Raisin Bagel

28g Cream 100 2 2 0 6

Cheese

240ml of 110 2 26 0 0
Orange Juice

3 Mini Mango 95 0 22 0.25 0

Mochi

​Servings of 770 14 161 0 0

Honey Nut O’

1.5 Servings 225 18 12 0 8

of Milk

Lasagna 533 38 37 13 13

Caesar Salad 248 8 16 1 8

TOTAL 2,216 91 304 14.75 27

BMR 1,422
Basal Metabolic
Rate
Sunday Food Journal

Half a Cinnamon Raisin Bagel

135 calories
0.5g unsaturated fat
28g carbohydrates
9g protein

28g Cream Cheese

100 calories
2g Protein
2g Carbohydrates
6g Saturated Fats

240 ml of orange juice

110 calories
2g protein
26g carbohydrates

3 Mini Mango Mochi

95 calories
22g carbohydrates
0.25g saturated fat

7 Servings of Honey Nut O’s

770 calories
14g protein
161g carbohydrates

1.5 Servings of Milk

225 calories
12g protein
18g carbohydrates
8g saturated fat

Lasagna
533 Calories
38g Protein
37g Carbohydrates
13g Saturated Fat
13g Unsaturated Fat
Caesar Salad
248 Calories
8g Protein
16g Carbohydrates
1g Saturated Fat
8g Unsaturated Fat

890 ml of water
Monday

Food/Drink Calories Protein (g) Carbohydrate Unsaturated Saturated

(g) Fats(g) Fats(g)

Fruit 210 4.5 40 1 3

Smoothie

Toast and 270 11 18 13.5 3

Peanut Butter

Taco Salad 158 10 30 0 2

Doritos 150 2 17 6.5 1.5

Mandarins 160 0 38 0 0

Jaffa Cakes 141 1.5 26 2 1.5

Stirfry with 424 17 66 7 4.25

Rice

Chocolate 264 2 3 10 6
Chip Cookies

TOTAL 1776 48 238 39 21.25

BMR + ½ 1,482
Mile Walk
Monday Food Jounal

Fruit Smoothie
210 Calories
4.5g Protein
40g Carbohydrates
3g Saturated Fat
1g Unsaturated Fat

½ Cup of Whole Plain Yoghurt

75 calories
4g Protein
6g Carbohydrates
3g Saturated Fat
1g Unsaturated Fat

½ Banana
53 Calories
0.5g Protein
14g Carbohydrates

¼ Cup Strawberries
12 Calories
3g Carbohydrates

¼ Cup Mango
27 Calories
7g Carbohydrates

⅓ Cup Pineapple Juice

43 Calories
10g Carbohydrates

Toast And Peanut Butter

270 Calories
11g Protein
18g Carbohydrates
13.5g Unsaturated fat
3g Saturated Fat
Bread
80 Calories
4g Protein
15g Carbohydrates
0.5 Unsaturated Fat

Peanut Butter
190 Calories
7g Protein
8g Carbohydrates
3g Saturated Fat
13g Unsaturated Fat

Taco Salad
158 Calories
10g Protein
30g Carbohydrates
2g Saturated Fat

1 Cup Lettuce
8 Calories
0.5g Protein
2g Carbohydrates

¼ Red Bell Pepper

8 Calories
2g Carbohydrates

2 Tbsp Corn
17 Calories
0.5g Protein
4g Carbohydrates

½ Cup Black Beans

109 Calories
7g Protein
20g Carbohydrates

¼ Cup Grated Cheddar

33 Calories
2g Protein
2g Saturated Fat
Doritos
150 calories
2g Protein
17g Carbohydrates
1.5g Saturated Fat
6.5g Unsaturated Fat

2 Mandarin Oranges
160 Calories
38g Carbohydrates

3 Jaffa Cakes
141 Calories
1.5g Protein
26g Carbohydrates
2g Unsaturated fat
1.5g Saturated Fat

Stirfry with Rice

424 Calories
17g Protein
66g Carbohydrates
4.25g Saturated Fat
7g Unsaturated Fat

50g White Onion

21 calories
0.5g Protein
5g carbohydrates

50g Red Bell Pepper

10 Calories
3g carbohydrates

50g Broccoli Stems

17 Calories
1.5g Protein
3g Carbohydrates

25g Celery
3 Calories
1g Carbohydrates
50g Pork Loin
70 Calories
10g Protein
3g Saturated Fat

1 Tbsp Oyster Sauce

25 Calories
6g Carbohydrates

1 Tsp Sesame Oil

40 Calories
0.75g Saturated Fat
4g Unsaturated Fat
1 Cup Jasmine Rice
238 Calories
5g Protein
45g Carbohydrates
0.5 Saturated Fat
3g Unsaturated Fat

2 Chocolate Chip Cookie

264 calories
2g Protein
3g Carbohydrates
6g Saturated Fat
10g Unsaturated Fats
Tuesday

Food/Drink Calories Protein (g) Carbohydrate Unsaturated Saturated

(g) Fats(g) Fats(g)

½ Grapefruit 60 1 16 0 0

Bagel 270 9 55 0.5 0

Cream 100 2 2 0 6
Cheese

Chocolate 262 2 3 10 6
Chip Cookies

Orange 45 1 11 0 0

Split Pea 165 9 27 1.5 1.5

Soup

Bread 280 10 58 1 0

TOTAL 1182 44 172 13 13.5

BMR + ½ 1,482
Mile Walk
Tuesday Food Journal

½ Grapefruit
60 Calories
1g Protein
16g Carbohydrates

Cinnamon Raisin Bagel

270 Calories
9g Protein
55g Carbohydrates
0.5 Unsaturated Fat

28g Cream Cheese

100 calories
2g Protein
2g Carbohydrates
6g Saturated Fats

2 Chocolate Chip Cookie

264 calories
2g Protein
3g Carbohydrates
6g Saturated Fat
10g Unsaturated Fats

Orange
45 Calories
1g Protein
11g Carbohydrates

Split Pea Soup

165 Calories
9g Protein
27g Carbohydrates
1.5g Saturated Fat
1.5g Unsaturated Fat

Italian White Bread

280 Calories
10g Protein
58g Carbohydrates
1 Unsaturated Fat
Food Pyramids
Nutrition Labels
Evaluation

I clearly did not eating the recommended servings of any of the major food groups. I think the
main reasons why our body only needs the recommended amount of certain foods is because
either you don’t need too much of the food because it is harmful to you body to have too much of
the food. For example if you have too much gluten in your system you will absorbs too many
gluten molecules in your digestive system and the molecules you don’t burn will be stored in fat
cells and that is unhealthy to have too much fat.

This food journal project has helped me see that I eat way too much grain and that don’t nearly
enough fruit or vegetables. This project will help me change my eating habits and I will start
eating my vegetables, fruits and protein.