After analyzing my modified diet, there were both significant improvements and I met most of my targets for various food groups and vitamins. I met the target for calories as well as added sugar. I also met the requirements for fruits and grains. I am over the target for the general vegetables category, but I am under for starchy, other, red and orange vegetables. However, I am over for dark green vegetables. I met the requirements for dairy, protein, and seafood. Likewise, I am at the target amount for oils. In terms of nutrients, I met the target for carbohydrate, dietary fiber, total and saturated fat. I also met the requirements for linoleic acid, α-Linolenic acid, and cholesterol. For minerals, I am at the target for all the …show more content…
They also help decrease the formation of blood clots and modify the utilization of cholesterol (5). For example, dark green vegetables can neutralize oxidation reaction that damage eyes and prevent macular generation and cataracts (6). Therefore, even if I am over the general target for vegetables, I am gaining a lot of potential benefits. Furthermore, many people follow a vegetarian diet and only eat vegetables. It is noted that vegetarianism is associated with a lower risk of developing heart disease, stroke, hypertension, type 2 diabetes, chronic bronchitis, and gallstones and kidney stones (7). Likewise, they are less likely to become obese or develop high blood cholesterol levels (8). Therefore, I think being over the general target is not a major issue considering the many benefits, especially from cataracts since it is been a problem in my family. Likewise, I believe that being under for some of the categories is not concerning because it is modified 2-day diet and I am consume one serving of each categories already. I am also under the target amount for vitamin D. However, as noted by several studies, exposing the whole body to direct sunlight for 10 to 15 minutes generates around 500 mcg of vitamin D (9). I am only under the recommended amount by 5 µg and I normally at least 90 minutes running outside everyday, so I gain
In life, many people participate in various daily events and activities that help them enjoy being who they are. People may enjoy getting together with friends, going to the mall, going to an amusement park or simply finding relaxation in nature. However, a big part of everyone’s life is of course eating and many people find pleasure in doing so. Eating is a very enjoyable and delectable must for everyone but should be done so, like everything in life, in a smart and intelligent way. Being smart and perceptive when eating is a large part of nutrition.
Based on a 24 Hour Recall of my diet, results using NutriCalc Plus report that my food intake lacked a healthy balance of all food groups. My Grain intake reached only 60% of the My Plate daily recommendations. My Vegetable intake was a mere 50% of the recommended servings. Additionally, I consumed 84% of the daily recommendations for the Dairy Group. Nonetheless, I did exceed the recommendations for the Fruit Group and Protein Group with intakes of 155% and 107%, respectively.
My kilocalorie DRI recommended 1459 kilocalories but my intake was 1513.45 which isn’t to bad seeing how I like to go out and stay active. I am happy with my body weight and have maintained it for several months but I have tried to lose some weight. I do not think there is a need to increase or decrease my calorie level. It is fine where it is. However, there are a lot of junk foods that I could replace in favor of nutrient rich foods. I need to focus most on vegetables more than anything. Spinach, radishes, broccoli, are all vegetables that I dont eat and need more of.
According to my three day diet analysis it seems like my eating habits are poor. Not necessarily that I am consuming too many bad foods but I am not getting the all around nutrients that I need on a daily basis. Sometimes not eating enough. Or ot finding time to eat at all is a big issue in this. Due to my job and the lack of time I have at home it is hard for me to get the nutrients I need on a daily basis. With the target that is shown of six oz. of grains two and a half cups of vegetables, two cups of fruits, two cups of dairy and five and a half oz. of protein foods I fell short in most of the areas that were targeted for me. My biggest two areas of consumption was refined grains and protein.
Proper nutrition is important in maintaining a long and healthy life. Most Americans are rushed due to their busy work schedules, and do not take the time to plan their diets properly. Like me, most Americans are unaware of the importance of eating a healthy diet and consume too many foods without the proper nutrients. Throughout my life I have been fortunate. I have not had any major health problems, and have been able to consume most foods without having to worry about gaining weight. These last two years, however, I started to gain weight and have become concerned with my diet. Changing my poor eating habits has been difficult for me, however, having this assignment has taught me that it is not as difficult as I previously
I have learned a lot from this two-day diet analysis assignment. In my two day assessment, I recorded my food intake, quantities, drinks, snacks, condiments, where and who I was with during the meal, the time of day, and the amount of time I spent eating. I was able to analyze my diet to examine what I was eating and what types of nutrients I was getting. I then compared all aspects with my recommended levels of nutrients for my dietary recommended intake. I learned that my eating habits are not the best and could lead to serious health problems in the future that may be detrimental.
Learning about our diet is very important, and a diet analysis is a good way to find out how our diet is helping or affecting our organism. For instant, when we analyze our diet we find out if the nutrients in our diet met the target amount our body needs to function adequately.
1. How did the Dietary Analysis affect your understanding of your current health? Did you identify any particular habits that may be increasing your risk for chronic diseases?
In my Diet Journal, I recorded all the food I ate over the weekend with the best accuracy I could attempt to do. But one of the factors that made my food diary inaccurate was that I couldn’t find every detail and percentage of fat, carbohydrates, and proteins in everything I ate. Also, all of the amounts and servings were approximations, not exact amounts. I was able to record everything I ate, but accuracy may have been affected by estimations and sources. The calorie intake I had over the three day period ranged from 1900-2500 calories. This was over my 1800 BMR, due to the food choices and fluctuation in diet.
There should only be about ten percent or less of calories that are from saturated fats. Referring back to my food log I can see that I exceed the value about 8%. Throughout my diet I increased the intake of green leafy foods to help balance out my diet along with mixed vegetables. One thing that I did not add on to my diet is fruit. Fruits play a major role with digestion of foods, which should have incorporated in my diet to balance it. I really need to increase my physical activity level, including both cardio and interval training. I know that the carbs that I consumed really puts on a lot of weight and makes me bloated. Also the juices that I drank were full of sugar. After reading through the book and discussion in class I have realized that I need to stay far away from food with added sugar. Moreover, I should be consuming food low in saturated fats, and has no added
For this three day diet analysis project I wanted to eat as I normally would and be honest about all that I ate, to analyze not only what and how much I was eating, but also to see how healthy my diet really is. By doing so I can see if any of my diet choices are putting me at risk for certain health diseases, and what changes can be made to make my diet healthier. After analyzing my diet, I would say I am fairly healthy, though I am out of the target range in a few areas. My profile calculated from my weight and height indicates that I have a BMI of 20.5. This is considered to be healthy; the healthy range is anywhere between 18.5-25. This was reassuring to hear because I am happy at my current weight, and
Writing down what you eat for three days shows you more about your diet then most would think. The paper, and 3 day diet diary we did was to help show us what we need to consume more of, less of, what we need to cut out of are diet, and lastly what we need to add to be a healthy individual. Wiley Plus was used to really show the breakdown of what we eat. I simply put what I wrote on paper into the Wiley food journal, wich furthermore puts everything into the catagories, and sections for you, wich was very helpful. I overall hoped my results would be decent, or average. The results I recieved were simply what I expected.
Please do not use cell phone to text during class as it distracts other students.
The three-day diet analysis was interesting. There were many positive attributes to it and definitely negative ones. Over the course of the three days, which were Friday, Saturday and Sunday: and figured this would give a good depiction of what I was consuming on a regular basis. In some places I was consuming more than I should be and in some I was consuming less than I should be. There were also those places were I was getting just the right amount. It is so interesting to me to be able to find out what I am consuming and how I am consuming it. Being an active male, it was most interesting of what I ate, what my average of the three days were, and the plan on how I would correct the way I eat to make it a more healthier lifestyle.