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Cal Tracker 1

This document contains a calorie tracker table charting calorie intake over 7 days. It lists food items consumed each day along with their calorie counts. Total calories consumed ranged from 1577 to 2093 per day, averaging 1807 calories daily. The document also includes a proposed lower calorie menu of 858 calories for one day consisting of egg whites, tuna salad sandwich, chicken soup, english muffin and yogurt. The individual realizes their normal daily calorie intake of 1800-2000 calories is high and sets goals to continue tracking calories daily, aim for 1500 calories and incorporate exercise.

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117 views3 pages

Cal Tracker 1

This document contains a calorie tracker table charting calorie intake over 7 days. It lists food items consumed each day along with their calorie counts. Total calories consumed ranged from 1577 to 2093 per day, averaging 1807 calories daily. The document also includes a proposed lower calorie menu of 858 calories for one day consisting of egg whites, tuna salad sandwich, chicken soup, english muffin and yogurt. The individual realizes their normal daily calorie intake of 1800-2000 calories is high and sets goals to continue tracking calories daily, aim for 1500 calories and incorporate exercise.

Uploaded by

api-270008147
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Calorie Tracker Table Chart

Amount Item Cals


Day 1
2.0 slice pizza, hand tossed, pepperoni, 14" (USDA: Domino's Pizza) 617
2.0 each sandwich, oven roasted chicken, with wheat, 6" (Subway) 640
1.0 bowl oatmeal, hearty blueberry, with agave syrup (Starbucks) 160
1.0 bowl soup, creamy garden broccoli cheese (Subway) 160
Day Total 1577
Day 2
1.0 cntr sushi roll, brown rice, vegetable tempura (Trader Joe-San's) 400
1.0 meal enchilada, chicken tinga, Tres Enchiladas, with sour cream 920
1.0 each bagel, onion (Bruegger's) 300
Day Total 1620
Day 3
1.0 svg pad thai, chicken & shrimp, prepared from recipe 590
2.0 ea pupusas, queso (USDA: Latino Restaurant) 599
1.0 ea breakfast sandwich, sausage egg & cheese, McMuffin (USDA: 452
1.0 svg cheese puffs, jumbo (Cheetos) 160
Day Total 1801
Day 4
2.0 ea sandwich, oven roasted chicken, with wheat, 6" (Subway) 640
1.0 indv oatmeal, instant, strawberries & cream, dry (USDA: Quaker) 133
1.0 order sticks, mozzarella, fried, large (Denny's) 560
1.0 cup soup, ramen noodle, cooked (Survey) 154
Day Total 1486
Day 5
1.0 cup popcorn, microwaveable, lowfat, low sodium (USDA) 34
1.0 cup ice cream, chocolate chip cookie dough (Haagen Dazs) 620
1.0 entree salmon, asian, grilled, with rice (P.F. Chang) 610
1.0 ea sandwich, grilled cheese, with white 399
1.0 ea biscuit, with jelly (Hardee's) 430
Day Total 2093
Day 6
1.0 ea sandwich, peanut butter & jam, with whole wheat 398
1.0 order french fries, waffle (Chik-fil-A) 520
4.0 ea chicken strips (Chik-fil-A) 470
2.0 port dipping sauce, polynesian (Chik-fil-A) 220
2.0 port dipping sauce, Chick-fil-A (Chik-fil-A) 280
8.0 fl-oz water, non-carbonated (USDA: Crystal Geyser Alpine Spring 0
1.0 cup ice cream, rocky road (Haagen Dazs) 600
Day Total 2488
Day 7
1.0 ea egg roll, chicken (Panda Express) 200
1.0 entree orange chicken (Panda Express) 380
1.0 side chow mein (Panda Express) 510
1.0 ea cookie, fortune (Panda Express) 32
1.0 ea egg white, cooked (Survey) 17
1.0 cup cereal, Cinnamon Toast Crunch (USDA: General Mills) 169
40.0 ea potato chips, mesquite bbq, kettle (Natural Snacks) 277
Day Total 1585

Total 12650

Day Average 1807

Item Average 372


A menu for one day that will include a healthy, low-calorie meal would be. . .
egg white, cooked (Survey) 17

sandwich, tuna salad, with whole wheat 347

salad, oven roasted chicken breast, without dress 130

soup, chicken noodle, prepared with water (USDA) 60


english muffin, whole wheat, toasted (USDA) 135
yogurt, strawberry banana, lowfat (Yoplait) 170
This menu for the entire day only consists of 858 in just one day. This is a way better and healthier

menu than the menu I would normally consume which is around 1,800-2,000 a day! I was completely

in shock with my results and seeing how many calories I take in a day, especially when it all adds up

in one week. I always wondered why it was so difficult for me to lose weight, but keeping track of

what I eat is completely helpful and I will be continuing to use this strategy to lower the number of

calories and maintain what I eat from now on because the amount that I have been consuming is

outrageous.

3 Goals

- Continue to use my Daily Tracker for the number of calories I consume a day
- Try to consume and maintain 1,500 a day
- Not only try to eat well, but also begin doing a FITT planner to maintain how my body feels

and looks.

I am glad I did this assignment because it gave me an idea of what I have been doing to my body

and now that I know, I can now continue to work on my health and body.

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