F OOD J OURNAL Bethany Porter

D AY ONE - T UESDAY 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: apartmentWhen: 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

D AY T WO - W EDNESDAY 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 StoveWhy: hanging out with friends Pumpkin seeds/ nutella Why: before bed snack

D AY T HREE - T HURSDAY 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 apartmenthow: 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

D AY F OUR - F RIDAY 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

D AY FIVE - S ATURDAY Breakfast 2 nectarines Where: while hiking along the coast of cinque terre 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 restaurantwhen: we got back from cinque terrewith: group of girls I went hiking with After Dinner 2 scoops gelato Where: Belaremia gelateria below our apartment With: the hiking group

D AY SIX - S UNDAY 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 apartmentwhen: after arriving home from Sienna and before going out to watch the game After Dinner Drinks while watching the game at Old Stove

D AY S EVEN - M ONDAY 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!

N UTRITIONAL 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)