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Food Journal

Food Journal . Bethany Porter. Day one - Tuesday. Breakfast ½ egg & spinach Panini, 1 café cappuccino Where: Café across the street from FUA building When: during break from class Lunch Chocolate milk, 1 small nectarine A few strawberries, Small piece of bread with nutella

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Food Journal

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  1. Food Journal Bethany Porter

  2. Day one - Tuesday • Breakfast • ½ egg & spinach Panini, 1 café cappuccino • Where: Café across the street from FUA building • When: during break from class • Lunch • Chocolate milk, 1 small nectarine • A few strawberries, Small piece of bread with nutella • Where: at my apartment • When: after class and right before a nap • Dinner • 2 egg omelet with carrots, tomatoes, mushrooms, some shredded cheese, & olive Oil; 1 cup soymilk • Where: apartment When: late evening • How: cleaned, chopped vegetables and prepared meal • After Dinner • 1 6 ounce cup of Gelato • With: a group of friends at the local Gelateria • Nutella and pumpkin seeds • While: talking with roommates before bed

  3. Day Two - Wednesday • Breakfast • 1 cup of light yogurt, a few blueberries, almonds • Where: while walking to class • 1 cappuccino • When: while on break from class • Lunch • Salad with mushrooms, cherry tomatoes, carrots, olive oil, grated cheese • Where: in my apartment after class With: my roommates • Dinner • 3 egg omelet with mushrooms, soy milk, tomatoes, olive oil, cheese • Where: in the apartment When: late evening • How: used fresh produce, made everything myself • After Dinner • 2 beers • Where: the Old Stove Why: hanging out with friends • Pumpkin seeds/ nutella • Why: before bed snack

  4. Day Three - Thursday • Breakfast • Cereal with soy milk, blueberries, almonds • When: 7am, everyone else was sleeping • Where: my apartment • 1 cappuccino • When: during class break where: café across from FUA • Lunch • Shrimp stir fry with red/yellow peppers, tomatoes, mushrooms, olive oil, & zucchini • 6 saltine crackers with 2 tablespoons mayonnaise-relish dip • ½ cup strawberries • Where: at apartment how: homemade, fresh • Dinner • Tried Gnocchi (wasn’t my favorite), so had small pieces of bread dipped in tomato sauce • Where: at the restaurant with a group of friends • After Dinner • 2 scoops gelato, ½ waffle cone, 1 nectarine • When: after dinner/ before bed snacks with one roommate

  5. Day Four - Friday • Breakfast • Stockfish Tabouleh, baked pears • Where: lab class • Lunch • Cereal with soy milk, blueberries, almonds; 2 tablespoons peanut butter with 2 small pastries; 2 pieces dark chocolate • When: late afternoon after a nap, while doing homework • Dinner • Salad with 1 tomato, black olives, pesto, artichokes, zucchini, slice of mozzarella, eggplant, 1 4oz wine • Where: café below our apartment when: late evening • With: a group of friends • After dinner • 1 scoop gelato, pumpkin seeds, peanut butter • Where: gelato place below our apartment and as a before bed snack

  6. Day five - Saturday • Breakfast • 2 nectarines • Where: while hiking along the coast of cinqueterre • Lunch • 1 tomato, spinach, mozzarella cheese panini • Where: Corniglia while taking a break from hiking • Dinner • Spinach and ricotta cheese ravioli with mushrooms and a side caprese salad • Where: local restaurant when: we got back from cinqueterre with: group of girls I went hiking with • After Dinner • 2 scoops gelato • Where: Belaremiagelateria below our apartment • With: the hiking group

  7. Day six - Sunday • Breakfast • cereal with milk, blueberries, almonds • When: before leaving to go tour Sienna • Lunch • Pasta penne primavera, 1 frozen yogurt fruit dessert • When: the tour in Sienna ended • Where: take away/ dine in restaurant • Dinner • Almonds, peanut butter, nectarine, french fries • Where: at the apartment when: after arriving home from Sienna and before going out to watch the game • After Dinner • Drinks while watching the game at Old Stove

  8. Day Seven - Monday • Breakfast • Cereal with soy milk • When: Before class • 1 café late • When: during class break • Lunch • 2 eggs scrambled with red/yellow peppers, cheese, mushrooms, zucchini, tomatoes, and olive oil • Where: apartment, made fresh • When: after class and working out • Dinner • 1 cup pasta with ½ cup tomato sauce, 2 small pieces of bread, 1 tablespoon olive oil, 1 tablespoon shredded cheese • Where: apartment, it was the roomies day to cook!

  9. Nutritional tips • Aspects I need to work on: • Not eating late • Eating more vegetables • Consistent eating times • Taking more time in the mornings for a better breakfast • Eating too many sweets late at night • More water!! • Features I do well • Variety • Good balance of the macronutrients • 3 meals and snacks (good metabolism)

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