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Lahore Leads University, Lahore *
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123
Subject
Health Science
Date
Nov 24, 2024
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docx
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Uploaded by noozi
Food Log- Week 1 of Tracking
Task 1
This week, please log the meal (B [breakfast], L [lunch], D [dinner], S [snack]), food/drink,
serving size, # of servings, carbohydrates, sugar, fiber, and calories (kcals).
You can fill in protein and fat; however, it is not a requirement for this week.
DAY 1
MEAL
FOOD/DRINK
SERVING
SIZE
# OF
SERVINGS
KCALS
CARB
SUGAR
FIBER
FAT
PROTEIN
Grilled chicken salad
1 bowl
1
350
15g
3g
6g
10g
25g
Greek yogurt
1 bowl
1
150
10g
6g
2g
8g
15g
Salmon with brown
rice
1 plate
1
400
35g
1g
4g
15g
30g
Scrambled eggs
2 eggs
1
140
1g
0
0
10g
12g
TOTA
L
1040
61g
10g
12g
43g
82g
DAY 2
MEAL
FOOD/DRINK
SERVING
SIZE
# OF
SERVINGS
KCALS
CARB
SUGAR
FIBER
FAT
PROTEIN
Almonds
1 ounce
1
160
6g
1g
3g
14g
6g
Quinoa Salad
1 bowl
1
350
45g
6g
8g
12g
10g
Scrambled eggs
2 eggs
1
140
1g
0
0
10g
12g
Beef Stir-Fry
1 plate
1
450
40g
10g
5g
20g
30g
TOTA
L
1100
92g
17g
16g
56g
58g
DAY 1
MEAL
FOOD/DRINK
SERVING
SIZE
# OF
SERVINGS
KCALS
CARB
SUGAR
FIBER
FAT
PROTEIN
Oatmeal
1 cup
1
150
30g
5g
4g
2g
5g
Apple
1
1
95
25g
19g
4g
0
1g
Spaghetti with
Tomato Sauce
1 plate
1
400
50g
8g
5g
12g
15g
Grilled Chicken Salad
1 bowl
1
350
15g
3g
6g
10g
25g
TOTA
L
995
120g
35g
19g
24g
46g
[Analysis Questions on Next Page]
Task 2- Analysis
Please answer the following questions in complete sentences:
1.
In regard to calories-
a.
What was your
average
calorie count?
i.
Answer
b.
Did your calorie count surprise you? Why or why not?
c.
What contributed the most to your calories?
2.
In regard to carbohydrates (general)-
a.
What was your
average
carbohydrate intake during the 3 days? Is your carbohydrate intake
within the daily range
(recall that the average minimum is 130 g/day)? Were you surprised by
your averages?
b.
What did you eat the most of: fast-releasing (simple) carbohydrates, starches, or fiber?
c.
Reflect on the carbohydrates consumed this week. Did some keep you more satiated (than
others? Which ones?
3.
In regard to fiber-
a.
What was your
average
fiber intake during the 3 days?
b.
Are you getting the recommended amount of daily fiber (38 g /day for men; 25 g/day for
women)? If yes, what are some foods that you eat that provide the most fiber. If not, what are
foods that you can incorporate to help increase your fiber needs?
4.
In regard to added
sugars-
a.
Were you surprised by your added sugar values?
b.
Which foods contributed the most to these values?
5.
Looking forward-
a.
What are two foods that you can incorporate and/or swap in order to a) reduce calories; b)
increase fiber; or c) reduce added sugar? Be creative!
i.
Example- "I eat a lot of ice cream. One food swap that I can do is eating a half cup of
fruit instead of a bowl of ice cream as an after-dinner treat in order to cut back on added
sugar".
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