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Professor Silva
Health Education 44
12 February 2017
This project has been exponentially interesting, logging calories has been a challenge since I
dont always eat out, and thus is provided with a nutritional table from the establishment.
However, building a meal for a day is quite possible and can be low in calorie, heres one for
example: to start off, breakfast is the most important meal of the day, but shouldnt be a heavy
meal, a good and very basic meal would be scrambled eggs roughly 150 calories and a banana
with 100 calories. For lunch, a more nutritionally balanced meal is the way to go, with white
rice, between one or two servings at 250 calories, assortment of vegetables by frying which can
be heavier in calories than steamed which would be less calories and allows the vegetables to
retain most of its nutritional content this can weigh in at 150 calories for one serving of stir fried
veggies, or 100 calories for one serving of steamed veggies. Lastly to include a protein rich meal
to supplement yourself, a smoked salmon filet is reliable since it is low in calorie but rich in
protein and other vitamins such as iron and vitamin B. To finish in dinner, an equally balanced
meal can be as simple as white rice at one to two servings at 250 calories with vegetables and
this time half a grilled chicken breast totally at 250 calories, avoiding red meats can reduce the
chance of cardiovascular diseases. Where as beef or pork are high in fat and calorie and lower in
Tzu Wei Chang
Professor Silva
Health Education 44
12 February 2017
consumed in moderation. This project has truly enlightened me in what and just how much
calories we humans can consume in a day, or in this case a week. There are some days where you
can eat an insanely large quantity or calories and not think much about it, and some days where
you eat very little in calories but still feel very stuffed. I have found out that vegetables when
steamed are best because it will keep most of its nutrients unlike stir fried which will strip away
nutrients with the high temperatures and oil it is exposed to. Three simple goals I wish to reach is
to first cut down sugary drinks such as milk tea and lemon tea they are an extra 200+
unnecessary of pure calories and no other nutritional value. Secondly, I would like to consume
more vegetables steamed or not, simply because I do not eat the daily recommended intake that
can be acquired from vegetables to get to minerals and vitamins like calcium, vitamin K, vitamin
A, and dietary fibers. Lastly, my goal is to eat breakfast more often since it is arguably the most
important meal of the day, there are times I find myself in the morning starving and unable to
focus on my daily duties, and so if I can make ways to eat even a fruit or eggs I am sure I can be