Personal Diet Assessment chdv c121

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School

Cerro Coso Community College *

*We aren’t endorsed by this school

Course

C121

Subject

Health Science

Date

Dec 6, 2023

Type

docx

Pages

Uploaded by JudgeSteelKouprey38

Daily Journal Day One Day 1 Grains Vegetables Fruits Dairy Protein Oils/fat Other 1 slice WW toast (1 oz) 1 cup broccoli 1 cup mixed berries none 2 scrambled eggs 2 Tbsp olive oil 12 oz soda ½ cup brown rice (1 oz) 1 cup bok choy 1 cup orange 3 oz chicken ½ cup quinoa (1 0z) 1 cup kale 1 cup apple 3 oz salmon Quantity Eaten Foods /drinks consumed Quantity Eaten 1 slice WW toast (1 oz) 3 oz ½ cup brown rice (1 oz) 3 ½ cups ½ cup quinoa (1 0z) 3 cups 1 cup broccoli None 1 cup Bok choy 9 oz 1 cup kale 2 Tbsp 1 cup mixed berries 12 oz 1 cup orange 1 cup apple none 2 scrambled eggs 3 oz chicken 3 oz salmon 1 oz almonds 2 Tbsp olive oil 12 oz soda Were you on target, over, or under Nutrients Target Actual Status Grains 6 oz 7 1/2 oz Over Vegetables 2 ½ cup serving 3 cups On target Fruits 2 cup serving 3 cups Over Dairy 3 cups 0 cups Under Protein 5 ½ oz 9 oz Over Oils/fat 27 g 24 g On target Cholesterol 300 mg 171 mg Under Potassium 2600 mg 4700 mg Over Vitamin A 900 mcg 1000 mcg On target

Vitamin C 75 mg 125 mg Over Calcium 1000 mg 0 mg Under Iron 18 mg 2 mg Under Carbohydrates 225 g 250 g Over Fiber 25 g 27 g On target Sugar 375 g 400 g Over Fat 65 g 60 g On target Self-Reflection and Evaluation 1. What areas did you do well and what areas do you need to improve? I did well in the areas of vegetables, fruits, and oils/fat. I need to improve in the areas of grains, dairy, protein, calcium, iron, and sugar. 2. Which nutrients are you meeting the recommended level and which nutrients are you lacking or exceeding? Be specific, and discuss. I am meeting the recommended level for vegetables, fruits, and oils/fat. I am lacking in calcium and iron. I am exceeding the recommended level for grains, protein, sugar, and carbohydrates. 3. What is your intake in each food group versus recommended quantity? Food group Recommended quantity Actual quantity Grains 6 oz 7 1/2 oz Vegetables 2 ½ cup serving 3 cups Fruits 2 cup serving 3 cups Dairy 3 cups 0 cups Protein 5 ½ oz 9 oz Oils/fat 27 g 24 g 4. How many total calories did you consume each day? How many of those calories were "empty" or "not nutrient dense/ unhealthy" (soda, chips, condiments, candy, foods high in sugar, or highly processed, etc.) I consumed 2500 calories each day. 400 of those calories were empty or not nutrient dense/unhealthy. 5. What did you learn about your own eating habits, and nutrition? I learned that I need to eat more dairy, calcium, and iron. I also need to eat less grains, protein, sugar, and carbohydrates. 6. From your answers above, how do you think this might be influencing your health, energy level, and overall well-being? Eating too many grains, protein, sugar, and carbohydrates can lead to weight gain, obesity, and other chronic health conditions such as heart disease, stroke, type 2 diabetes, and some types of cancer. It can also lead to low energy levels and fatigue.

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