Escaping a Fast Food Nation, One Week of Preparing My Own Meals

1
Escaping a Fast Food Nation,One Week of
Preparing My Own Meals

• by
• Nick Long

2
What Was I Set Out to Do?

• Prepare my own meals for one week
• Log what I eat and the calories, cholesterol,
  sugar, and sodium in what I eat
• Log how I feel each day, compared to my regular
  diet
• Research and set restrictions

3
Research

• Daily Calorie Needs
• List of foods I will be eating (have available)
• What foods to exclude
• Where to find nutritional facts if items doesnt
  have a label

4
My Daily Calories Needed

• Maintain 2591 cal./day
• Fat Loss 2073 cal./day
• Extreme Fat Loss 1584 cal./day

5
List of Main Foods

• Grilled Chicken Breast
• Sweet Potato's
• Fresh Orange Juice
• Apples, Oranges, Strawberry
• Water
• BBQ Sauce
• Brown Rice
• Teriyaki Sauce
• Extra Firm Tofu
• Romaine Lettuce

6
Foods to Exclude

• Any meats except poultry
• No soda

7
Where I Will I be Finding My Nutritional Facts

• http//www.calorieking.com/

8
Parameters

• 1600 Calories/day
• Only consume food prepared by me
• Stick to list of foods that were predetermined
• Log all findings

9
Day 0 - How I Feel Going Into the Week

• I feel quite good and am excited to start this
  little venture. Hopefully I will just want to
  keep going even when I am done. I also am
  interested in seeing the change that having 1000
  less calories a day will do.

10
Day 1 Nutrition Log

• Calories 1587
• Cholesterol 325mg
• Sugar 50g
• Sodium 900mg
• Protein 117g
• Fiber 46g

11
Day 1 Experience Log

• Feeling pretty good, wasnt hard at all. I
  think chicken was a good choice because I am not
  going to get sick of it. I plan to base all my
  meals around chicken, 20 oz./day. I feel like I
  have more energy than if I was just eating
  fast-food, its noticeable already.

12
Day 2 Nutrition Log

• Calories 1579
• Cholesterol 325mg
• Sugar 25g
• Sodium 900mg
• Protein 117g
• Fiber 42g

13
Day 2 Experience Log

• I thought I would feel deprived by the second
  day, but here I am and feeling quite the opposite.

14
Day 3 Nutrition Log

• Calories 1538
• Cholesterol 325mg
• Sugar 0g
• Sodium 948mg
• Protein 109g
• Fiber 32g

15
Day 3 Experience Log

• The increase in energy has made my day more
  productive. When I jog with my dog I dont feel
  fatigued at all.

16
Day 4 Nutrition Log

• Calories 1598
• Cholesterol 325mg
• Sugar 55g
• Sodium 920mg
• Protein 118g
• Fiber 48g

17
Day 4 Experience Log

• There is nothing better than making and eating
  good food. I have been doing this for 4 days now
  and dont think I am going to stop. I have been
  looking over my logs and it seems to have a nice
  pattern of about the same intake everyday.

18
Day 5 Nutrition Log

• Calories 1600
• Cholesterol 325mg
• Sugar 52g
• Sodium 950mg
• Protein 119g
• Fiber 46g

19
Day 5 Experience Log

• Almost ate some fast-food out today with my
  friends glad I didnt because I remember whenever
  I ate fast-food my stomach would hurt. Anyways I
  am very surprised at how just eating right can
  mage such a drastic difference to life.

20
Day 6 Nutrition Log

• Calories 1595
• Cholesterol 325mg
• Sugar 40g
• Sodium 932mg
• Protein 113g
• Fiber 38g

21
Day 6 Experience Log

• Having a eating structure in life I think will
  longer my years and make them jam pact of energy.
  Eating chicken is going good but I think I may
  eat some tofu tomorrow since I bought it and all.

22
Day 7 Nutrition Log

• Calories 1597
• Cholesterol 325mg
• Sugar 50g
• Sodium 940mg
• Protein 117g
• Fiber 48g

23
Day 7 Experience Log

• I made some celebratory miso soup today with a
  whole lot of tofu in it and it was delicious.
  Over the last 7 days I feel like this project has
  actually change my life for the better. I think
  these new eating habits will fallow me for a
  while.

24
Comparison

• Based on my research, I found that my diet for
  the week in comparison with what would be
  considered a healthy diet were very similar.
  Except I had about 25mg of cholesterol I
  shouldn't have been consuming, and I would skip
  breakfast almost everyday.