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MY FOOD JOURNAL

MONDAY 14/11/2016
7:20 i have only milk this morning because my mom gonna be let for her work so i dont have
enough time for cooking my breakfast.during period 2,3i feel very hungry i choose to drink some
water to help it better.
9:57 i have one banana as my snack in break time
11:21 i have 1 piece of grills chicken and half cup of rice. I also add some salad on my dish
because i want to have some more vegetable(about 1.5 cups) with salad sauce.

TUESDAY 15/11/2016
7:34 i have one box of milk for my breakfast
9:54 During the breaks i take a chicken sandwich from Clean food shop.This sandwich made from
wholegrain bread,grill chicken,some vegetable and salad sauce
11:20 I order a fish with Thai sauces half of red rice and half salad. After i finish my dish i feel like i
want some sweet but i dont want to have snack because it contain of bad fat and sodium so, i
choose to buy a corn without sugar.
18:45 I when to Bangbor market and i try my best to find the healthiest food for my dinner. I choose
to have fried rice with boiling chest chicken without any skin on it. So, that mean i take 1 cup of
refined grain and 1 chicken which is protein.

WEDNESDAY 16/11/2016
11:34 Today i feel sick and tired today so, i skip the school to see the doctor. My grandma buy rice
with crispy belly pork. And i fall a sleep all the day
19:06 i feel a little bit better so, i have fried rice with pork but not all
21:00 i feel hungry because i take not much carbohydrate on my dinner but it almost time to bed
so, i choose to have a cup of hot milk and continue working on my homework

THURSDAY 17/11/2016
7:37 im late for school today. So i dont have any time to eat my breakfast. My mother prepare one
box of milk for me to be my breakfast and i feel so full just for the first period
9:55 during the break i walk to the fruit store and my favorite fruit there! I take about 1 cup of corn
with coconut topping on it and no add sugar
11:25 i order chicken breast with red rice and add some salad on my lunch.
17:45 i have SAT class at Siam so i have to rush and no time to have my dinner i walk pass the
fruit juice store and i bought one glass of lemon juice
19:45 i take the snack that are bread and pineapple stuff in the middle around 3-4 pieces
20:15 i finished my SAT class and i feel like i need some sugar into my body i talk one chocolate
sunday from McDonald

FRIDAY 18/11/2016
7:34 I have one box of milk as usually
9:55 I have one banana for my first break because i dont want to be too full
11:30 Today the clean food shop menu are all spicy so, i count today as a cheat day. I have a bowl
of white rice with deep fried chicken with an egg topping on it
18:10 I have some red rice with an amulet mix with some vegetable before i going out
21:20 I went out to chill out with my friend and i take some fried rice and some nut with salt as
snack

REFLECTION
According to the nutrition tracker that i have recorded since last 2 weeks about what i had
eaten. The 1st nutrition tracker and the 2ndn nutrition tracker it show that i have improved in
several things. For my 1 st nutrition tracker as i kind of a little bit health people like i will choose to
eat only my main dish and so no for any snack. I have low number of Complex
carbohydrate(17%),Fiber(23%),Vitamins(24%),Minerals(22%) and good fat(10%). Since i was little
i hate to eat the vegetable and i can eat only some type of fruits but maybe the main reason that i
have low number of that all type but i try my best on eating it more. During that time i just get back
into my routine for my workout so, i starting to eat more and more amount of protein (129%)
because i need it to build my muscles.Even so i still have too much of bad fats(78%),
LDL(172%),Refined sugar(145%) and animal protein(85%) but i think i have the number of simple
Carbohydrates(45%) and sodium in the average or sometimes it too low.

After the 1st week that i collect my first nutrition tracker i got the nutrition improvement plan
from my planner about recommendation and suggestion on what i should eat to improve my
nutrition. According to my 2nd nutrition tracker it can obviously seen that i improve the Fiber(24%)
and vitamin(39%) but the number of protein(106%),complex Carbohydrate(11%),Minerals(21%)
and good fat(7%) has decreased i think because this week is a busy week and tired week as im
sick so, i dont have more chance to select the food that i will have.Moreover i improve my number
of Bad fat(23%),LDL(119%),simple carbohydrate(32%),Refined Sugar(61%) and sodium(25%) the
number have been decreasing clearly because i ask my grandmother to cook red rice for me this
help a lots. Animals proteins(85%) is the same as old one because i dont like any nut and seed so,
i prefer to have animals meal.

After finish my 2nd nutrition tracker i realize that this project has benefit on me a lot
because at as im on my track for my diet i havent think much on my food. I just eat what i want to
have then i just turned it out but this project make me a new person. I have to think more carefully
before i choose to eat something if i eat want i want or want i like the number of fats,sugar will be
so high.I like the nutrition tracker program because it calculate the percentage of what i have eaten
so if the number if high i can warn myself that stop eating this type of food anymore.I think i will
continue doing my nutrition tracker as my trainer said if i want to be fit and slim i have to be careful
about what i have and this nutrition tracker help me a lots.

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