Science Unit 4 Assignment: Food Journaling & Nutrient Tracking

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Unit 2 Assignment: Food Journaling & Carbohydrates

Derek

19 Mar 25

Unit 2 Assignment: Food Journal

STEP 1

Food Journal [March 19, 2025]

Breakfast:

· 2 slices whole wheat toast with 1 Tbsp natural almond butter on each

· 1 medium banana

· 1 cup black coffee

Mid-morning Snack:

· 1 Chobani Greek yogurt (5.3 oz, strawberry flavor)

· ¼ cup raw almonds

Lunch:

· 1 cup homemade vegetable soup (containing ½ cup carrots, ¼ cup celery, ¼ cup onions, ½ cup diced potatoes)

· 1 turkey sandwich (2 slices Dave's Killer Bread thin-sliced, 3 oz Boar's Head oven-roasted turkey, 1 slice provolone cheese, 1 Tbsp mayo, 2 slices tomato, 1 leaf romaine lettuce)

· 1 medium apple

· 16 oz water

Afternoon Snack:

· 1 Kind bar (Dark Chocolate Nuts & Sea Salt)

· 12 oz black tea with 1 Tbsp honey

Dinner:

· 4 oz grilled salmon

· 1 cup steamed broccoli

· ¾ cup brown rice

· 1 Tbsp olive oil (used for cooking salmon)

· 8 oz water

Evening Snack:

· 2 cups air-popped popcorn with 1 tsp butter and ½ tsp salt

· 1 small square (approximately 1 oz) dark chocolate (70% cacao)

· 8 oz herbal tea

STEP 2

Two main things determined my eating habits this day. The first factor was preparation. Making my lunch the night before gave me the option to make healthy food choices during a long day of work. As Callahan et al. (2020) mention, meal planning and meal preparation can greatly affect nutritional quality. I had made my veggie soup beforehand and constructed my sandwich the night before, and therefore I was able to avoid grabbing fast food or pre-packaged leftovers, even though I barely had any time for a break.

Stress was also the second factor that led to my picking poor foods. After a tough work meeting in the afternoon, I was craving something sweet and that is how I ended up choosing the Kind bar with dark chocolate and honey with my tea. This is consistent with research showing that stressed people may experience sweet food cravings as the foods may give a temporary mood boost by influencing neurotransmitters (Callahan et al, 2020).

Step 3

Food Consumed	Amount Consumed	Grams of Fiber	Grams of Added Sugar
Dave's Killer Bread (thin-sliced)	2 slices	4 g	2 g
Kind Bar (Dark Chocolate Nuts & Sea Salt)	1 bar	3 g	5 g
Air-popped popcorn	2 cups	2.4 g	0 g

Step 4

Original	Replacement	Amount to Consume	Grams of Fiber in Replacement	Grams of Added Sugar in Replacement
Dave's Killer Bread (thin-sliced)	Ezekiel 4:9 Sprouted Grain Bread	2 slices	6 g	0 g
Kind Bar (Dark Chocolate Nuts & Sea Salt)	Fresh apple with 1 Tbsp natural peanut butter	1 medium apple + 1 Tbsp peanut butter	5.4 g	0 g
Air-popped popcorn	Black beans	½ cup	7.5 g	0 g

Reference

Callahan, A., Leonard, H. & Powell, T. (2020). Nutrition: Science & Everyday Application, v. 2.0. https://openoregon.pressbooks.pub/nutritionscience2e/