Science Complete Assignment (Nutrition)

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Unit 4 Assignment: Food Journaling & Nutrient Tracking

Derek

Date

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

Food Journal [March 27, 2025],

Breakfast:

· 1 whole wheat bagel with 2 Tbsp almond butter

· 1 medium banana

· 1 cup black coffee

Morning Snack:

· 1 Greek yogurt (non-fat, plain)

· 1/4 cup mixed berries

Lunch:

· Grilled chicken salad

· 4 oz grilled chicken breast

· 2 cups mixed green salad

· 1/2 avocado

· 2 Tbsp olive oil and balsamic vinegar dressing

· 1 small whole wheat roll

· Water

Afternoon Snack:

· 1 apple

· 1 oz (about 23) raw almonds

Dinner:

· 5 oz baked salmon

· 1 cup roasted Brussels sprouts with 1 tsp olive oil

· 1/2 cup quinoa

· Herbal tea

Evening Snack:

· 1 small square dark chocolate (70% cocoa)

Food Journal [April 4, 2025],

Breakfast

· 1 small banana – 90 kcal

· 1 cup oatmeal – 150 kcal

Lunch

· 1 chicken breast (grilled, 3 oz) – 140 kcal

· 1 cup spinach (raw) – 7 kcal

Dinner

· 2 cups quinoa (cooked) – 440 kcal

· 2 chicken breast (grilled, 3 oz) – 280 kcal

· 2 Tbsp peanut butter – 190 kcal

Snacks

· 1 apple (medium) – 95 kcal

· 1 cup almond milk (unsweetened) – 30 kcal