Nutrition Worksheet

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3 Day Food Intake Diary
SCI/220 Human Nutrition
Professor Jessica Marshall
May 11, 2013

Wednesday
Breakfast:
Mushroom Omelet
(8 egg whites, ¾ cup mushrooms, 2 tbsp green onion, ½ Roma tomato chopped, 3 oz low-fat cheddar cheese) 298 calories, 50g protein, 8g carbohydrates, 6g total fat
Cottage cheese
100 calories, 12g protein, 5g carbohydrates, 2.5g fat
5 strawberries
260 calories0g protein, 0g carbohydrates, 0g fat

Lunch:
Chef Salad
(4oz turkey breast, 4oz ham, 3 oz fat-free mozzarella cheese, ½ Roma tomato, 2 cups romaine lettuce, 1oz avocado, 3 tbsp low fat ranch dressing) 452 calories, 74g protein, 18g carbohydrates, 9g total fat

Dinner:
8oz salmon 460 calories, 24g protein, 8g carbohydrates, 30gs fat ½ cup asparagus 80 calories, 4g protein, 12g carbohydrates, 2g fat ½ cup rice 150 calories, 4g protein, 33g carbohydrates, 1g fat

Thursday
Breakfast:
Cheese Scramble
(8 egg whites, 3tbsp skim milk, 3 oz mozzarella cheese, salt and pepper) 388 calories, 53g protein, 8g carbohydrates, 7g fat
1 grapefruit
41 calories, .8g protein, 10g carbohydrates, .1g fat

Lunch:
Tuna Salad
(8oz canned tuna, 1oz low fat mayo, ¾ tps lemon zest, squeeze of lemon, 2 tbsp shredded carrots, 2 tbs chopped celery, 2 tbs chopped green onion) 337 calories, 59g protein, 8g carbohydrates, 7g fat

Dinner:
8oz chicken breast 258 calories, 38g protein, 0 carbohydrates, 10g fat Lemon dill sauce 58 calories, 3g protein, 5g carbohydrates, 0g fat 2 cups Vegetable soup 49 calories, 7g protein, 10g carbohydrates, 0g fat

Friday
Breakfast:
Spinach Scramble
(1/2 cup diced Roma tomato, 1 cup spinach leaves, 8 egg whites, 3oz feta cheese, 1 tbsp basil) 384 calories, 42g protein, 12 g carbohydrates, 18g fat
1 grapefruit
41 calories, .8g protein, 10g carbohydrates, .1g fat

Lunch:
Chicken Salad
(8oz shredded chicken, 2oz low-fat mayo, 1 tbsp Dijon mustard, 2tbs green onions, ¼ tsp black pepper, ¼ tsp dill, ½ cup celery) 345 calories, 43g protein, 14g carbohydrates, 12g fat

Dinner:
Texas Roadhouse
10oz ribeye 364 calories, 28g protein, 0g carbohydrates, 22g fat Loaded baked potato 410 calories, 0g protein, 30g carbohydrates, 15g fat House salad 121 calories, 9g protein, 14g carbohydrates, 5g fat 2 dinner rolls 452 calories, 10.4g protein, 55.4 carbohydrates, 22g fat 3 Blue Moon draft beers 684 calories, 12g protein, 75g carbohydrates, 0g fat

Because of the type of workouts I follow, I require myself to follow an extremely strict diet that accompanies my workout regimen. The diet is based on how tall I am, how much I weigh, how old I am, and how much exercise I complete each day. Because of this, I have an extremely well balanced diet. Each day I receive an adequate amount of protein, carbohydrates, and lipids. When looking at the foods that I consume, it is easy to see that most of the protein is coming from chicken and fish, most of the carbohydrates are coming from fruits and vegetables, and most of the lipids are coming from dressings and other items I add for flavor. Friday night was a cheat night for me. Because of this, most of my fat intake came from my protein and the bread I ate. Unlike the rest of my days, a majority of my carbohydrates came from bread and beer rather than fruits and vegetables.

According to my dietary reference intake, I should be consuming between 417 and 602 grams carbohydrates, around 82 grams of protein and between 82 and 144 grams of fat. My diet, when I follow it, keeps me right along with these guidelines. My diet does have me taking in a lot less carbohydrates than what my dietary reference intake recommends. In order to adjust for this, I could add more grains to my diet or add more fruits to either breakfast or lunch. Sometimes my protein is over the recommended amount. I could decrease this by taking out some of the chicken or fish in my diet. However, based on the amount of heavy lifting I do when exercising, I would not want to do this very often....
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