Nutrition Homework; Powerpoint

cnristino.fiiley97

14-day_fitness_log.docx

Home >Social Science homework help >Nutrition Homework; Powerpoint

14-day Nutrition and Physical Activity Log

14-Day Nutrition and Physical Activity Log

Christina A. Finley

HLTH 3013

October 17, 2016

14-Day Nutrition and Physical Activity Log

Over the 14-day period I have learned a lot about what I consume and how much I consumed. Also, how much physical activity I do. Over all I started by trying to keep my daily calorie intake at a reasonable amount according to my height and weight. 1,200 calories were what I came up with after doing some research on how much I should consume according to my height and weight measurements. After entering everything I ate and drank over this time I have realized that most days I would either go under my needed calorie intake or I would go over that amount. This show that my diet is not balanced enough. A balanced diet is one that gives your body the nutrients it needs to function correctly. It is important because your organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. I also noticed that I would consume more fats and sodium, than fruits and vegetables, which would help with balancing my diet. Furthermore, after reading, most days I noticed I would consume various amounts of ‘empty calories.” You should limit your consumption of “empty calories,” or those that provide little or no nutritional value. The USDA defines empty calories as calories that come from sugars and solid fats, such as butter and shortening. Most of these would be snacks that I would just eat instead of whole balanced meals my body needs to contain the energy and nutrients it needs to function. What I would like to take away from this exercise is eating a healthier and more balanced diet. A balanced diet are foods that are low in unnecessary fats and sugars but high in vitamins, minerals, and other nutrients. Eating more fruits and veggies and less fats and “empty calories, I believe will help me achieve this diet.

October 1, 2016

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Jack In the Box - Breakfast Jack Sandwich, 1 sandwich	350	30g	18g	16g	240mg	840mg	4g	1g
Medium fries - Fries, 1 each	380	48g	19g	4g	0mg	270mg	0g	5g
Lunch
Torchy's Tacos - Beef Fajita, 1 taco	230	1g	0g	15g	35mg	720mg	3g	1g
Chili's - Chips & Salsa, 1 basket	910	113g	45g	13g	0mg	1,920mg	4g	8g
TOTAL:	1,870	192g	82g	48g	275mg	3,750mg	11g	15g

October 2, 2016

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Lunch
Whataburger - Hamburger, 1 hamburger	640	61g	32g	30g	65mg	1,520mg	8g	5g
Whataburger - Medium French Fries, 1 medium - 127 g	390	47g	20g	6g	0mg	290mg	0g	3g
Dinner
Morning Glory - Mustard Greens, 2 cups	15	2g	2g	1g	0mg	210mg	0g	2g
Homemade - Smothered Turkey Wings, 1 Wing with gravy	132	11g	6g	24g	27mg	558mg	2g	1g
Rice - White, glutinous, cooked, 1 cup	169	37g	0g	4g	0mg	9mg	0g	2g
TOTAL:	1,346	158g	60g	65g	92mg	2,587mg	10g	13g

October 3, 2016

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Kellogg's - Pop Tart - Cookies & Cream, 50 g	190	35g	5g	2g	0mg	300mg	19g	1g
Lunch
Whataburger - Hamburger, 1 hamburger	640	61g	32g	30g	65mg	1,520mg	8g	5g
Whataburger - Medium French Fries, 1 medium - 127 g	390	47g	20g	6g	0mg	290mg	0g	3g
Dinner
Morning Glory - Mustard Greens, 2 cups	15	2g	2g	1g	0mg	210mg	0g	2g
Homemade - Smothered Turkey Wings, 1 Wing with gravy	132	11g	6g	24g	27mg	558mg	2g	1g
Rice - White, glutinous, cooked, 1 cup	169	37g	0g	4g	0mg	9mg	0g	2g
TOTAL:	1,536	193g	65g	67g	92mg	2,887mg	29g	14g

October 4, 2016

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Kellogg's - Pop Tart - Cookies & Cream, 50 g	190	35g	5g	2g	0mg	300mg	19g	1g
Lunch
Spaghetti - Whole-wheat, cooked, 1 cup	174	37g	1g	7g	0mg	4mg	1g	6g
Dinner
Fried - Chicken Wings, 1 wing	110	2g	8g	24g	95mg	210mg	0g	0g
Fried - Chicken Wings, 3 wing	330	6g	24g	72g	285mg	630mg	0g	0g
Snacks
Bj's - Cake & Ice Cream Cake, 0.1 cake (85g)	240	31g	12g	3g	35mg	220mg	21g	1g
TOTAL:	1,044	111g	50g	108g	415mg	1,364mg	41g	8g

October 5, 2016

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Mcdonald - Sausage Biscuit, 4.6 oz	440	33g	30g	11g	40mg	990mg	2g	1g
McD's - Hashbrown, 2 oz (56 g)	150	15g	9g	1g	0mg	310mg	0g	2g
Dinner
Maruchan - Ramen Noodles - Beef, 1/2 block of noodles with seasoning	190	26g	7g	4g	0mg	790mg	1g	1g
TOTAL:	780	74g	46g	16g	40mg	2,090mg	3g	4g

October 6, 2016

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Jack In the Box - Breakfast Jack Sandwich, 1 sandwich	350	30g	18g	16g	240mg	840mg	4g	1g
Medium fries - Fries, 1 each	380	48g	19g	4g	0mg	270mg	0g	5g
Dinner
Pickup Stix - Kung Pao Beef, 1/2 a container	440	37g	22g	0g	0mg	1,550mg	0g	25g
Snacks
Munchies - Munchies, 0.75 cup	140	18g	7g	2g	0mg	200mg	1g	1g
TOTAL:	1,310	133g	66g	22g	240mg	2,860mg	5g	32g

October 7, 2016

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Nutrigrain - Blueberry, 1 bar	120	24g	3g	2g	0mg	110mg	12g	3g
Lunch
Sandwhich - Turkey Sandwhich, 1 Sandwhich	230	15g	8g	19g	45mg	655mg	3g	1g
Lays - Bbq Baked Chips, 1 oz(16 crisps)	120	22g	3g	2g	0mg	190mg	3g	2g
Sprite - Sprite, 250 ml	70	17g	0g	0g	0mg	0mg	17g	0g
Dinner
Morning Glory - Mustard Greens, 2 cups	15	2g	2g	1g	0mg	210mg	0g	2g
Homemade - Smothered Turkey Wings, 1 Wing with gravy	132	11g	6g	24g	27mg	558mg	2g	1g
Rice - White, glutinous, cooked, 1 cup	169	37g	0g	4g	0mg	9mg	0g	2g
Snacks
Munchies - Munchies, 0.75 cup	140	18g	7g	2g	0mg	200mg	1g	1g
Whataburger - Fries, 1 serving	390	47g	20g	6g	0mg	290mg	0g	3g
TOTAL:	1,386	193g	49g	60g	72mg	2,222mg	38g	15g

October 8, 2016

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Jack In the Box - Breakfast Jack Sandwich, 1 sandwich	350	30g	18g	16g	240mg	840mg	4g	1g
Medium fries - Fries, 1 each	380	48g	19g	4g	0mg	270mg	0g	5g
Lunch
Jack In the Box - Jr. Bacon Cheeseburger, 120 g	390	32g	21g	19g	45mg	910mg	6g	1g
Whataburger - Medium French Fries, 1 medium - 127 g	390	47g	20g	6g	0mg	290mg	0g	3g
TOTAL:	1,510	157g	78g	45g	285mg	2,310mg	10g	10g

October 9, 2016

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Quaker - Instant Oatmeal - Blueberries & Cream, 1 packet (35g)	130	26g	2g	3g	0mg	170mg	11g	2g
Lunch
Homemade - Breaded Fried Pork Chop, 100 g	317	14g	19g	21g	91mg	601mg	1g	1g
Snacks
Sonic - Strawberry Lemonade-medium, 1 medium	205	55g	0g	0g	0mg	75mg	9g	1g
TOTAL:	652	95g	21g	24g	91mg	846mg	21g	4g

October 10, 2016

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Kellogg's - Pop Tart - Cookies & Cream, 50 g	190	35g	5g	2g	0mg	300mg	19g	1g
Lunch
Zatarain's - Blackened Chicken Alfredo, 1 bowl	500	56g	21g	21g	65mg	990mg	12g	2g
Dinner
Tostinos Pizza - Combination Pizza, 0.5 pizza	350	35g	18g	12g	10mg	690mg	4g	2g
Snacks
Tom's - Pork Skins- Hot, 0.5 oz (14g)	80	0g	5g	8g	15mg	360mg	0g	0g
TOTAL:	1,120	126g	49g	43g	90mg	2,340mg	35g	5g

Exercises	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Walking, 4.0 mph, very brisk pace	112	20
TOTALS:	112	20	0	0	0

October 11, 2016

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Kellogg's - Pop Tart - Cookies & Cream, 50 g	190	35g	5g	2g	0mg	300mg	19g	1g
Lunch
Torchy's Tacos - Beef Fajita, 2 taco	460	1g	0g	30g	70mg	1,440mg	5g	2g
Dinner
Tostinos Pizza - Combination Pizza, 0.5 pizza	350	35g	18g	12g	10mg	690mg	4g	2g
TOTAL:	1,000	71g	23g	44g	80mg	2,430mg	28g	5g

October 12, 2016

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Jack In the Box - Breakfast Jack Sandwich, 1 sandwich	350	30g	18g	16g	240mg	840mg	4g	1g
McD's - Hashbrown, 2 oz (56 g)	150	15g	9g	1g	0mg	310mg	0g	2g
Lunch
Zatarain's - Blackened Chicken Alfredo, 1 bowl	500	56g	21g	21g	65mg	990mg	12g	2g
TOTAL:	1,000	101g	48g	38g	305mg	2,140mg	16g	5g

October 13, 2016

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Kellogg's - Pop Tart - Cookies & Cream, 50 g	190	35g	5g	2g	0mg	300mg	19g	1g
Lunch
Whataburger - Hamburger, 1 hamburger	640	61g	32g	30g	65mg	1,520mg	8g	5g
Snacks
Hot fries - Hot, 3 oz. 33 pieces	420	48g	24g	6g	0mg	840mg	3g	3g
TOTAL:	1,250	144g	61g	38g	65mg	2,660mg	30g	9g

October 14, 2016

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Sonic - Jr. Breakfast Burrito, 1 serving	280	23g	15g	13g	140mg	830mg	0g	0g
Lunch
Papa John's - Pepparoni Pizza, 1 slice	320	36g	13g	12g	30mg	810mg	5g	2g
Snacks
Hot fries - Hot, 2 oz. 33 pieces	280	32g	16g	4g	0mg	560mg	2g	2g
Toaster Strudel - Strawberry, 2 strudel	340	50g	14g	6g	10mg	340mg	18g	2g
TOTAL:	1,220	141g	58g	35g	180mg	2,540mg	25g	6g

$C:\Users\cfinley4\AppData\Local\Temp\IMG_3871.JPG$

$C:\Users\cfinley4\AppData\Local\Temp\IMG_3872.JPG$

$C:\Users\cfinley4\AppData\Local\Temp\IMG_3873.JPG$

$C:\Users\cfinley4\AppData\Local\Temp\IMG_3874.JPG$

$C:\Users\cfinley4\AppData\Local\Temp\IMG_3875.JPG$

$C:\Users\cfinley4\AppData\Local\Temp\IMG_3876.JPG$

$C:\Users\cfinley4\AppData\Local\Temp\IMG_3877.JPG$

$C:\Users\cfinley4\AppData\Local\Temp\IMG_3878.JPG$

$C:\Users\cfinley4\AppData\Local\Temp\IMG_3862.JPG$

$C:\Users\cfinley4\AppData\Local\Temp\IMG_3870.JPG$

$C:\Users\cfinley4\AppData\Local\Temp\IMG_3869.JPG$

$C:\Users\cfinley4\AppData\Local\Temp\IMG_3868.JPG$

$C:\Users\cfinley4\AppData\Local\Temp\IMG_3867.JPG$

$C:\Users\cfinley4\AppData\Local\Temp\IMG_3866.JPG$

$C:\Users\cfinley4\AppData\Local\Temp\IMG_3865.JPG$

$C:\Users\cfinley4\AppData\Local\Temp\IMG_3864.JPG$

$C:\Users\cfinley4\AppData\Local\Temp\IMG_3863.JPG$

Sources:

Thompson, J., & Manore, M. (2009). Nutrition: An applied approach. San

Francisco, CA: Pearson/Benjamin Cummings.