Diary for the month of

June and July 2023

Food
Diary
&
Reflection
Caster Troy G. Marticio
BSN 2 Y-15
Nutrition and Diet Therapy
(NCMA 215)
 WEEKLY
DIARY
BREAKFAST LUNCH MERIENDA DINNER

SUN
1 cup of
1 Hard boiled Rice & 1 Fresh
2 Donuts
egg 1 pc Liempo Lumpia

MON
1 cup of rice &
1 bowl of 1 Fried Tilapia 1 stick of 1 bowl of
Oatmeal (FISH) Banana Cue Oatmeal

TUES
1 cup of rice & Half
1 bowl of 1 bowl 1 Empanada Rice &
Champorado Sinigang (TUNA) Sinigang
(PORK) (PORK)

WED
1 1 cup of
Hard boiled Rice 1 bowl of
& Adobo
1 Turon
egg Sopas
(CHICKEN)

THU 1 bowl of 1 Rice & 2pcs Half liter

Sopas Chopsuey Bread Roll of water

FRI
2 cups of Half
1 Hard boiled 1 Biscuit
Rice & Rice &
egg
Monggo Monggo

SAT
1 cup of 1 pc
1 bowl of 1 bowl of
Rice & Nilaga Toasted
Arozcaldo Arozcaldo
(BEEF) Siopao

NOTE : JUNE 18 - JUNE 24, 2023 (WEEK 1)

 Reflection
Week 1
Keeping a food journal really makes a lot of
sense; when I was younger, I basically ate
whatever my tastebuds wanted. However,
realizing how essential it is to monitor your
diet, particularly the minerals and proteins
you consume, made me understand the value of
keeping a food diary. At my age, I need to try
and control how much I eat and what I put into
my body in order to live a healthy life. The
ability to examine what we have consumed
assists us to determine what we should eat more
of and what we are ingesting too much of. This,
in my opinion, is a really effective strategy
to maintain a healthy and well-rounded diet. My
food diary also influenced my family and
friends to keep a food journal in order for us
to live a nice and healthy life.
My first week's food diary is shown above.
Looking at what I ate this week, I observed
that I truly loved my afternoon snacks, as if I
could eat whatever I wanted, such as sweets as
well rich in calories and carbohydrates.
 Reflection
Week 1
Yet, I believed that I still burned those
unhealthy consumed nutrients from those
meriendas in a way that every afternoon, I and
my friends play basketball and try to walk back
and forth in our houses.
Furthermore, I also do know that I really
have a balance meal each day wherein I eat less
carbohydrates at night or dinner time since I
know that there's no more activities I can do
to lose the fats I had consume. In contrast,
for the breakfast and lunch- I always make sure
to eat heavy for more energy, active mind, and
body since I have my class every morning as
well doing household chores will be my tasks or
activities each day.
Another exciting moment I'd really enjoy
about this week is that I and Fil always go
home together from school walking down to blue
mountains for we had a little chit-chats about
school matters since summer class begins.
Consequently, I sweat and also release some the
unhealthy fats from the body.
 Reflection
Week 1
Although, most individuals, including
myself, do not adhere to, and frequently exceed
to the prescribed maximum quantity of food
needed by our body. Likewise, this food diary
provide an overly simplistic view of my daily
intake of nutrients. One major finding from my
meal records is that, while I am above the
daily calorie recommendation, I am not
fulfilling my nutritional demands. I make sure
that I drink not less than 15 glass or 3 liters
of water in a day for it has a lot of minerals
contain such as calcium, potassium, iron, zinc,
and many more that surely beneficial to our
body for proper function daily.
Generally, I learnt that by carefully
controlling, recording, and learning about what
I've been eating, I can now see that my parents
and educators were right to advocate healthy
eating in our own home.
 WEEKLY
DIARY
BREAKFAST LUNCH MERIENDA DINNER

SUN
1 serving of
1 bowl of 1 pc chicken 1 serving of Spaghetti
Champorado with 1 rice Spaghetti & 1 pc
Chicken

MON
1 cup of 1 serving 1 cup of
1 serving of
Rice & Rice &
of Spaghetti Binatog
Dinuguan Dinuguan

TUES 1 cup of Street foods Half rice

None Rice with 1 pc. kwek kwek with
4 pcs. siomai Dinakdakan
Dinakdakan

WED
1 cup of 2 pcs. Half rice
2 pcs boiled
rice with with
hard boiled Sweet
chicken curry chicken curry
egg plantain

THU
Half rice
Bread Rice & 2 pcs. with
with egg Chopsuey Pianono Beef Caldereta
bread

2 pcs. 1 cup of rice

FRI boiled with Ginataang 2 slices Half rice
Sweet Kalabasa't sitaw of egg pie with
plantain liempo

1 pc. 1 pc.
SAT
1 cup of
Pandesal & foot long
rice with Shawarma
Hotdog sandwich
Tonkatsu wrap

NOTE : JUNE 25 - JULY 01, 2023 (WEEK 2)

 Reflection
My parents have always instilled in me
the need of eating well from an early age,
frequently nagging me to eat my veggies or
have a bit of protein with my meals.
Although I didn't understand why they were
reprimanded, over the course of these
last week during our summer term, I've
realized that eating a good diet covers
what it is to be healthy and enjoy life to
the fullest.
For my food diary this week, if you
notice that I've been cutting back a bit
on rice especially at dinner time, but I
really enjoy my merienda time since a lot
of sweat comes out of me because of
playing basketball with my brothers and
friends every afternoon and I think that's
how we bond before we go home.
Additionally, I make sure that I still

WEEK 2
 Reflection
have a lot of water intake to reduce the
risk of heat stress, maintain normal body
function, and maintain performance levels.
This is also to replace the fluids that I
lost after sweat. That would be my
frequent routine in each day, therefore
having a high oxygen supply is critical to
my muscles and body in order for me to
become fit and perform my activities.
Next, I also consider my calcium
consumption, and I quickly found that I
was falling short of my desired calcium
intake, since sometimes all I drink is
chocolate drink or water in the morning as
well as I also drink soda last Tuesday as
the weather on that day was really hot. I
also maintain my carbohydrates and
proteins consumption so that I can exert
more energy especially during weekdays

WEEK 2
 Reflection
since we had class everyday. However, it
wasn't enough, I still need to increase my
food intake when it comes to fruits and
vegetables to obtain enough vitamins in
the body.
Hence, keeping this food diary or log
really helps me to figure out which meals
I don't enough of and which ones I eat too
much of. With this, I can correct it on
the following week/following food diary to
ensure that I can eat all vitamins needed
by our body. Moreover, I felt happy
because no matter what, I can eat whatever
I wanted but in control or right portion
only. Yet, after eating all this food for
this week, I believed that it fulfills the
needs of my body and that's what is
important.

WEEK 2
 WEEKLY
DIARY
BREAKFAST LUNCH MERIENDA DINNER

SUN
1 cup of 1 medium Half rice
1 cup of rice with & 1 pc.
size of
Arozcaldo Kare-kare Liempo
milktea

1 pc hard
MON
1 cup of rice Cheese bread Half rice
boiled
with & buko shake with KFC
egg & 1
1 chicken bbq chicken
rebisco biscuit

TUES
1 cup of rice
1 cup of 2 slices 1 cup of
with
oatmeal of pizza oatmeal
chicken adobo

WED 1 cup of rice 1 pc

1 pc hard
ice cream Tinola soup
boiled egg with
in a bun with chicken
fried bangus

THU
1 cup of rice 1 pc of Oreo
Hot chocolate 1 cup of
with biscuit
drink oatmeal
ginataang with 1 pc of
langka yakult

FRI
1 cup of rice 1 medium
1 cup of 1 medium
with pork burrito with
taho size of
sinigang beef & cheese
Buko shake

Pandesal 1 cup of rice 2 pcs

SAT
with with Sinigang 1 cup of
cheesy
chocolate Arozcaldo
sa Miso empanada
drink

NOTE : JULY 02 - JULY 08, 2023 (WEEK 3)

 R E F L E C T I O N

This food diary does make me more

aware of what I'm eating everyday and
then to realized if it give me enough
nutrients for my day-to-day activities.
As I've noticed for this week' meal
record is that I actually lessen or
reduced my food at night, since I just
eat light meals such as oatmeal or only
dishes (ulam) unless I have not eaten or
I only ate a few for my afternoon snacks.
Moreover, this week is our midterm
week, that's why I'm making sure that I'm
healthy not just physically but also
mentally so that the information is fresh
and I can safely and surely answer the
examination, such as eating fish,
veggies, fruit shakes to freshen up at
the same time since the weather nowadays
is sultry.

WEEK 3
 R E F L E C T I O N

Furthermore, this activity has been

very educative and has helped me a lot to
connect of what my family instill on me
as I grew up, for example, my father
always reminds me the benefit of being
physically fit which can improve my brain
health and to lower risk of disease. As
well that my mom always try to improve my
diet and promote healthy way of living,
not just on me but also to my other
siblings.
What I've learnt this week is that
changing your eating habits was really
challenging and was not really simple,
hence, to do it right, you must have a
determination, requires a lot of effort
and planning to change your lifestyle,
and I really thanked this activity as it
is the key which provided me a lot of

WEEK 3
 R E F L E C T I O N

knowledge necessary to do that.

I have also noticed in myself that I
am becoming more selective when it comes
to the dishes I eat, because before I
used to eat what was easy to cook or what
was available as a meal. But now, I
always look not only at the taste of the
food but also at the nutritional values ​
that I can get from that food. I also
learned to check diet plans on social
media so that in that way I can help
myself as well as my family with what
kind of meals we should eat frequently.
Moreover, I still need to be more
specific especially when it comes to the
amount of carbohydrates, proteins, fats,
vitamins, and minerals of what my food
contains. Also to remind my mom on how we
can cook our food in wise way.

WEEK 3
 WEEKLY
DIARY
BREAKFAST LUNCH MERIENDA DINNER
1 cup of rice
SUN
2 pcs. of
Pandesal w/ with 2 pcs. small
1 slice of
peanut butter sinampalukang apple
buko pie
manok

1 cup of rice
MON 1 glass of
with
1 pc fried
2 pcs tuna
sandwich
2 pcs hard
boiled egg
taho
chicken

2 slice bread 1 cup of rice

TUES with 1 pc
sunny side
with
1 serving of
1 pc of 1 cup of
ensaymada oatmeal
up egg pork sisig

WED
1 slice of
1 cup of rice
bread with 3 pcs of 1 pc corn
with pork
hotdog & egg palitaw stew
nilaga

THU
1 cup of rice
with 1 cup of
1 cup of 1 pc burger ginataang
champorado ginataang
kalabasa kalabasa

FRI 1 pc hotdog 1 cup of rice 2 pcs Tuna

with adobong 1 stick of
in a bun banana cue sandwich
sitaw

1 cup of rice 1 cup

2 slices of
SAT
with sweet 1 pc fresh noodles w/
bread with
& sour tilapia lumpia hard boiled
longganisa
egg

NOTE : JULY 09 - JULY 15, 2023 (WEEK 4)

 Reflection
Week 4
Food serves as our strength to do activities
in our daily life. It gives nutrients to our
internal organs so they can function properly.
Without the food, we humans cannot sustain
life, hence, it is a very much important aspect
of our basic lives. For me, what I realized
about food is that it develop my habits and
traditions in relation to the food such as
cooking. Since I love to eat, I think this is
the way why I also love it and I can say that
they like and enjoy the dishes I cooked.
Throughout the week of me keeping track on
the food of what I have eaten, I can honestly
say that little by little I have changed my
eating habits. If before I used to eat heavily
even at night because it was to make up for my
tiredness during the day, now I really make
sure that the foods I eat at dinner time are
foods that are easy to digest or just a light
meal since it takes a long time to digest in my
body since there are few activities or
sometimes none and all I do is physical
 Reflection
Week 4
activity at night. It turns out that one of the
things that should be considered in our food is
not only that we only eat small servings, it is
also important that we still practice a healthy
and balanced diet. You can't always be in fast
food or consuming junk foods, it's also
important that we should be wise in the foods
we eat because it not only gives us power and
strength, but food will also improve our mood,
fight diseases, and provide us longer and
better life.
Watching videos in tiktok as well having
some knowledge due to our assignment and
activity in this course inspires me also to
track the calories on the food I eat everyday.
The only thing I think is a challenge when it
comes to this technique of diet (calorie-
deficit diet) is that it is not poor friendly
or on budget meal because the problem comes
that when you don't have enough money is that
the foods you can purchase are the ones on the
go food such as noodles or dried fish or
 Reflection
Week 4
sardines and eggs in which are not really
healthy and ideal food to be eaten every day.
Its tendency is that the nutrients that a
person can get from the foods s/he eats are not
enough. However, with all I gained information
through our subject course, I believed that I
still have need to develop within myself such
as well extreme self control in which it is not
just a characteristic in regards to our
emotion, yet a behavior that we can apply when
it comes to our dietary or nutritional intake.
Generally, this activity opened my eyes to
the vast amount of information that is out
there on how I can control my nutritional
intake per meal everyday. I just also make sure
that besides of having a meal that is full in
nutrients, I ensure that I'll consume at least
more or less four (4) liters including those
juices for refreshing as we all know that the
weather changes quickly- intense heat in
daytime and a bit of rain in the evening.
 WEEKLY
DIARY
BREAKFAST LUNCH MERIENDA DINNER

SUN 2 pcs
medium
1 cup of rice
with
1 medium 1 pc tuna
pie
frappe
pancake bulalo

MON
1 cup of rice 1 cup of
1 pc hard 2 slices of
with chicken spaghetti
boiled egg papaya
katsu

TUES
1 cup of rice 2 pcs
1 pc egg with 1 pc chicken sweet
sandwich chicken curry empanada plantain

WED
1 cup of rice
1 pc hotdog in with 1 pc 2 slices of
a bun chicken tinola cheesy bread watermelon

THU
1 cup of rice half rice with
1 pc cheesy 2 pcs sweet
with sinigang sinigang na
ensaymada plantain
na bangus bangus

FRI
1 cup of 1 cup of rice 1 cup of
oatmeal with beef 1 pc burger sopas
brocolli

1 cup of rice
SAT 1 cup of 3 pcs of 1 cup of
with chicken
sopas pichi-pichi oatmeal
teriyaki

NOTE : JULY 16 - JULY 22, 2023 (WEEK 5)

 Reflection
On the fifth week of writing my
reflection about my food diary, I realized
that it has a lot of benefits not just for
me, but also to the people around me.
First is that my family has adopted this
kind of monitoring and controlling the
calorie intake each meal everyday. Second
will be that my friends are also inspired
on my eating habits nowadays since I begin
to refuse to drink sodas and alcoholic
beverages for I know that it will not
cause any benefits to my body. What I
insist to them is to ensure that they can
eat foods containing nutrients (such as
vitamins, minerals, calcium,
carbohydrates, protein, and fat) needed by
our body for daily function in a just well
balanced or in proper consumption.
With this, my learnings about what I

WEEK 5
 Reflection
eat, my eating habits, and the meal
pattern makes me more aware of the food
choices and that I can make the best
decision. My key take aways so far as I
wrote my food consumption everyday is that
I am accountable on what food I eat, it
help me stay true to my healthy eating
goals or choose an extra serving of
veggies at dinner. Before, I used not to
eat breakfast since I woke up late and
that I skip breakfast and just have a
regular lunch, merienda, and dinner. But
this notion changed everything, the fact
that it is difficult to get all of the
nutrients required in only two other meals
if a person does not eat breakfast. It
also aids in the rapid growth of a
person's metabolism, which is a big
benefit. I now strive to have a nutritious

WEEK 5
 Reflection
breakfast as often as possible. Also, I
discovered that eating carbohydrates can
be beneficial, though I used to think that
carbohydrates were terrible as it can make
you fat and causes a lot of diseases. I
tried to avoid them at all costs, but I
can now see the advantages for it provide
a lot of energy and can help people stay
focused throughout the day.
Through looking at my food diary, I can
say that little by little, I really
changed my eating habits, like the
previous weeks when writing my food diary,
what I really want to eat is what I eat
without thinking how many calories it
contains. But now that my course subject
is about to end, I think that I still
continue my food diary to control and
monitor as well my food intake.

WEEK 5