Introduction to Nutrition Course Work Assignment: Diet Journal
Week 1
|
Day 1 Monday |
Meal |
Main Meal Time |
What you ate and drank |
Dairy |
Meat |
Grains |
Fruits |
Vegetables |
Other |
|
Breakfast |
9.00 am |
1 cup (50g) wheat cereal flakes, 1 cup milk, 1 cup Arabic coffee, 2 teaspoons sugar |
1 |
1 |
2 teaspoons sugar |
||||
|
Lunch |
15.00 am |
80 g chicken, 120g (½ cup) rice, 1 tomato, 50g hard cheese, 1 cup green tea |
1 |
1 |
1 |
1 |
|||
|
Dinner |
8.00 pm |
1 cup tofu soup (25g rice vermicelli, 40g silken tofu, ½ cabbage, 150g chicken broth, 1 teaspoon ginger, ½ teaspoon minced garlic,1 teaspoon soy sauce) 1 cup green tea |
¼ |
¼ |
½ |
150g chicken broth, 1 teaspoon ginger, ½ teaspoon minced garlic,1 teaspoon soy sauce |
|||
|
Snacks |
11.30 am 13.30 am 11.40 pm |
2 bananas, 1 apple, 1 cup green tee, 4 cups water |
3 |
||||||
|
Drinks (other than milk or juice) |
Tea/coffee: 1 cup Arabic coffee, 3 cups green tea water: 4 cups water |
||||||||
|
TOTAL |
2 |
1 ¼ |
2 ¼ |
3 |
1 ½ |
|
Day 3 Saturday |
Meal |
Main Meal Time |
What you ate and drank |
Dairy |
Meat |
Grains |
Fruits |
Vegetables |
Other |
|
Breakfast |
9.00 am |
½ cup oatmeal, 1 cup milk, 1 cup black tea, 2 teaspoons jam |
1 |
1 |
2 teaspoons jam |
||||
|
Lunch |
15.00 am |
1 cup miso soup (85 g tofu,1 tablespoon miso paste, ½ tablespoon dashi granules, ½ green onion) |
1 |
½ green onion |
|||||
|
Dinner |
8.00 pm |
2 baked potatoes, ½ cup olives, 40 g hard cheese, 80 g turkey |
1 |
1 |
3 |
||||
|
Snacks |
11.30 am 13.30 am 11.40 pm |
200 g (¾ cup) yogurt, 1 muffin, 1 cup Arabic coffee, 2 teaspoon sugar |
1 |
1 muffin, 1 cup Arabic coffee, 2 teaspoon sugar |
|||||
|
Drinks (other than milk or juice) |
Tea/coffee: 1 cup black tea, 1 cup Arabic coffee water: 4 cups water |
||||||||
|
TOTAL |
3 |
2 |
1 |
0 |
3 |
|
Day 4 Sunday |
Meal |
Main Meal Time |
What you ate and drank |
Dairy |
Meat |
Grains |
Fruits |
Vegetables |
Other |
|
Breakfast |
11.00 am |
1 piece white bread, 1 teaspoon jam, 1 cup Arabic coffee |
½ |
1 teaspoon jam, 1 cup Arabic coffee |
|||||
|
Lunch |
17.00 am |
100 g shrimps, 120 g rice, ½ cup lettuce |
1 |
1 |
1 |
||||
|
Dinner |
9.00 pm |
2 boiled eggs, 1 tomato |
1 |
1 |
|||||
|
Snacks |
14.30 am |
2 pears |
2 |
||||||
|
Drinks (other than milk or juice) |
Tea/coffee: 2 cups green tea, 2 cup Arabic coffee water: 5 cups water |
||||||||
|
TOTAL |
0 |
2 |
1 ½ |
2 |
2 |
Week 2
|
Day 5 Wednesday |
Meal |
Main Meal Time |
What you ate and drank |
Dairy |
Meat |
Grains |
Fruits |
Vegetables |
Other |
|
Breakfast |
9.00 am |
1 crumpet, 1 banana,1 cup green tea |
1 |
1 |
1 cup green tea |
||||
|
Lunch |
15.00 am |
1 cup chicken soup (40 g chicken, 60 g rice, ½ tomato, ¼ onion, ½ cup of chopped parsley, 2 teaspoons salt, ½ teaspoon of crushed marjoram) |
½ |
½ |
1 |
½ cup of chopped parsley, 2 teaspoons salt, ½ teaspoon of crushed marjoram |
|||
|
Dinner |
8.00 pm |
2 piece white bread, 1 tomato, 1 avocado, 80 g turkey |
1 |
1 |
2 |
||||
|
Snacks |
12.00 am 5.30 pm |
2 apples, 1 cup milk |
1 |
2 |
|||||
|
Drinks (other than milk or juice) |
Tea/coffee: 1 cup green tea water: 6 cups water |
||||||||
|
TOTAL |
1 |
1 ½ |
2 ½ |
3 |
3 |
|
Day 6 Friday |
Meal |
Main Meal Time |
What you ate and drank |
Dairy |
Meat |
Grains |
Fruits |
Vegetables |
Other |
|
Breakfast |
9.00 am |
120 g rice, 1 cup milk, 1 kiwi,1 cup green tea |
1 |
1 |
1 |
1 cup green tea |
|||
|
Lunch |
15.00 am |
2 baked mashed potatoes cakes (100g), 1 tablespoon paprika, 80 g beef |
1 |
1 |
1 tablespoon paprika |
||||
|
Dinner |
8.00 pm |
1 cup tofu soup (25g rice vermicelli, 40g silken tofu, ½ cabbage, 150g chicken broth, 1 teaspoon ginger, ½ teaspoon minced garlic,1 teaspoon soy sauce) 1 cup green tea |
¼ |
¼ |
½ |
150g chicken broth, 1 teaspoon ginger, ½ teaspoon minced garlic,1 teaspoon soy sauce |
|||
|
Snacks |
none |
||||||||
|
Drinks (other than milk or juice) |
Tea/coffee: 2 cups green tea water: 6 cups water |
||||||||
|
TOTAL |
1 |
1 ¼ |
1 ¼ |
1 |
1 ½ |
|
Day 7 Saturday |
Meal |
Main Meal Time |
What you ate and drank |
Dairy |
Meat |
Grains |
Fruits |
Vegetables |
Other |
|
Breakfast |
8.00 am |
1 cup (50g) wheat cereal flakes, 1 cup milk, 1 banana |
1 |
1 |
1 |
||||
|
Lunch |
14.00 am |
vegetable salad (1 tomato, 1 cucumber, ½ cup olives, 40 g mozzarella) |
1 |
2 ½ |
|||||
|
Dinner |
7.00 pm |
80 g stewed beef, 1 cup stewed broccoli, 2 tablespoons soy sauce, 1 tablespoon sesame oil, 1 tablespoon chopped ginger, 1 clove garlic, ½ tablespoon red pepper |
1 |
2 |
2 tablespoons soy sauce, 1 tablespoon sesame oil, 1 tablespoon chopped ginger, 1 clove garlic, ½ tablespoon red pepper |
||||
|
Snacks |
11.00 am 4.30 pm |
1 cup Arabic coffee, 2 teaspoons sugar, 2 apples |
2 |
1 cup Arabic coffee, 2 teaspoons sugar |
|||||
|
Drinks (other than milk or juice) |
Tea/coffee: 1 cup Arabic coffee water: 6 cups water |
||||||||
|
TOTAL |
2 |
1 |
1 |
3 |
3 ½ |
|
Day 8 Sunday |
Meal |
Main Meal Time |
What you ate and drank |
Dairy |
Meat |
Grains |
Fruits |
Vegetables |
Other |
|
Breakfast |
10.00 am |
1 banana, ¼ cup muesli, ¾ cup yogurt (200g) |
1 |
1 |
1 |
||||
|
Lunch |
16.00 am |
1 cup corn and shrimps soup (½ cup corn, chicken broth, 100 g shrimps, 2 tablespoons cream, ½ tablespoon pepper, ½ tablespoon salt) |
¼ |
1 |
1 |
chicken broth, ½ tablespoon pepper, ½ tablespoon salt |
|||
|
Dinner |
9.00 pm |
½ cup (120g) ricotta cheese, 1 chopped apple, 1 cup green tea |
1 |
1 |
1 cup green tea |
||||
|
Snacks |
13.00 am 6.30 pm |
1 banana, 2 apricots 1 cup green tea |
2 |
||||||
|
Drinks (other than milk or juice) |
Tea/coffee: 2 cup green tea, water: 4 cups water |
||||||||
|
TOTAL |
2 ¼ |
1 |
1 |
4 |
1 |
Part Two
1. I tried to have three major meals every day and the first reason was dietary. When I do not eat properly, I want to have snacks with sweats and cakes, which is absolutely unacceptable. Major meals contain necessary macro nutrients from cereals and meats (proteins, fats, carbohydrates) and micro nutrients from vegetables and fruits (minerals and vitamins) to energize the body properly. It allows me to lead an active life style.
2. Every day starts with a breakfast and I have tried to make it my habit. It is always hard for me to wake up because of low pressure and morning exercises together with healthy breakfast help me to overcome this problem. After cereals, dairy and fruits for breakfast I do not have difficulties with the ability to work. In addition, I do not feel hungry for 3-4 hours and can concentrate on lectures.
3. During the week I am more active than on the weekend and as the result I need more calories in order to have enough energy for work. That is why I have more snacks during the week days, which I can absolutely ignore when I am staying at home on Sundays. The time of having meals also differs at the weekends, because it is problematic to wake up at 8 o’clock in the morning when there is no objective need for it. In addition. I have more time to cook complicated meals on weekends.
4. I try to eat foods from all groups every day, though I do not always succeed in it. On day 3 I did not eat fruits and on day 4 I did not eat dairy products. It is possible to explain it by the fact that I had more products from those groups than I used to the day before. They were fasting days in some sense.
5. I ate most vegetables and fruits. The number of servings was 17 and 15. The least popular group for me was grains. The number of its servings was 12 ½.
6. My diet was low in foods with empty calories and high in nutrient-dense foods. I tried to exclude bakery and sweets from it, but I did not succeed in it and several times I had this kind of desert. Though, the amount was not more than a daily norm and it was not harmful for health. Fast food was not present in my diet, because it is difficult to imagine a more unhealthy way to eat empty calories. In addition, I do not find it tasty. Another source of empty calories I reduced was sugar. I prefer to drink green tea without it instead of black tea, and that is why I consumed sugar only with Arabic coffee.
7. My diet is influenced by my knowledge about nutrition first of all. It is strange to eat burgers from fast food, when the person knows why they are harmful. Second issue is my family dining “tradition”. I am used to eating the majority of meals that are present in my diet from childhood, like tofu or miso soup. Third, I do not have a physical desire to overeat, it seems unnatural to me. Fourth, I think that it is easier to take care of a slim body preventively, than to struggle on strict diets when the body is already overweighted. Fifth, eating the right way is a popular trend and I do not want to be an outcast. Though, it is a very secondary reason. The main sixth reason is that I want to be healthy and good looking.
8. I am mostly happy with my diet, because it is balanced and consists of healthy ingredients. Tough, I was surprised when I saw the records of the time in the table. On weekends, when I do not have a strict schedule of activities, the time of eating is quite chaotic. Changing the time of dining is not very good for the diet, because the organism is not used to it. As the result I sometimes overeat or lose appetite at all.