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.
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.
The purpose of this assignment is to track and display the food choices we make and the way we eat affects our lifestyle and health. This paper addresses my personal food intake for the past three days. Next I will compare my food choices with my WileyPlus profile and determine whether I am maintaining healthy eating habits. There are foods that a person can eat in order to make sure that the daily required intake is being made. Sometimes it is really hard for a person like me to make sure I eat all the foods that I am supposed to so that I can consume all the nutrients that my body needs in a day. I know I will need to modify my eating
After looking at the reports of my "Actual Intakes vs Recommended Intakes" and "Calorie Assessment", almost all the amount of nutrients I consumed did not reach 80 to 110 percent of the recommended level of nutrients intake. In this way, I need to set goals or change my diet to maintain health. For example, my intake of calories was 1,468.07, but the recommended intake of calories was 2,006.03 if I wanted to keep my current weight. According to my 3-day diet reports, I realized that I should eat more foods that contain healthy fats and more vitamins. Due to this, I should consume the food like meat, vegetables, and others. Also, I should be concerned about the macronutrients intake that are the primary nutrients to keep my body healthy.
Even before beginning this nutritional anthropology course, I have been interested in documenting my daily calorie intake so documenting my process was not out of the norm for me regarding this assignment. By doing this, I hope that by seeing that the nutritional balance of the food that I eat is not good for me, I will eventually switch to a healthier diet. Through this assignment, I will reflect on my consumption over a 3-day period, why I ate what I did and compare it to what we have learned throughout the duration of the course.
To maintain optimal health through a balanced diet it is important to keep the intake of macronutrients within the recommended ranges. The effects of eating too many macronutrients or not enough can cause under-nourishment or over-nourishment. “Over-nutrition occurs when long term human energy intake exceeds energy expended on basal metabolism, digestion, work and leisure” (Huffman, Huffman, Rickertsen, & Tegene, 2010, p. 5). Over-nutrition of any nutrient in some instances can create toxicity in the human body that may result in future morbidity. The macronutrient intake during the 3-day-diet ranges both inside and outside of the
The subject data displayed in table 1 shows the energy intake (EI) and Energy Expenditure (EE) over 2 consecutive weekdays. The mean EI for day 3285kJ/day : mean EE 4200 kj/day. As the mean increases the standard deviation decreases. Figure 1 the pie chart distributes the energy protein, fats and carbohydrates intake mean average over two days. The intake classifies healthy diet intake of macronutrients. This is concluded that the 16% protein, 56% of carbohydrates and 26% of fats.
The recommended dietary guideline is (as shown below) 5 grain servings, 2.5 meat servings, 5 vegetable servings, 2 fruit servings, and 3.5 dairy servings. My diet (as shown below) is composed of 5 grain servings, 2.5 meat servings, 3 vegetable servings, fruit servings, and 2 dairy servings. My diet is composed of more grains, meat, and fresh fruit and less vegetables and dairy. The strengths of my diet is plenty of protein, fresh fruits, but the weaknesses of my diet is too much grains, not enough vegetables or dairy products which contains much needed calcium. My diet is reasonably close to the guidelines but can be improved. Your food intake is very important as it impacts your health and your future health.
Dietary intakes of subjects were assessed, by filling valid 168-items food frequency questionnaire (FFQ), performed by an expert Nutritionist [26, 27]. This questionnaire includes general food items and portion sizes of usual foods taken, typically. Frequency of food taken by each participant was determined, during the past 12 months as daily, weekly and monthly intake. Therefore, the daily intake of food items was converted to gram per day by amount of usual portions . Also, with regards to the content of eaten food, total amount of micronutrients and macronutrients was calculated by nutrition analysis software (N4).
This diet is focused on food combining – proteins and carbo-hydrate cannot be mixed. This the main rule of this diet and if you aim to stay fit, you should abide it. In the author’s opinion the day of a person that keeps to fit for life diet is subdivided into several periods,
After all that food consuming for three straight days, here are my results. For energy, I consumed 2,720.67 kcalories (136%), 133.12 grams of protein (204%), 306.62 grams of carbohydrates (100%; perfect!), and 110.8 grams of total fat (152%). For fat, I consumed 36.31 grams of saturated fat (191%), 41.48 grams of monounsaturated fat, 22.55 grams of polyunsaturated fat, and 0.07 grams of trans fatty acid. For carbohydrates, I consumed 26.47 grams of fiber (70%) and 88.63 grams of sugar. For vitamins, I consumed 2.89 milligrams of thiamin (241%), 2.97 milligrams of riboflavin (228%), 35.42 milligrams of niacin (221%), 2.05 milligrams of Vitamin B6 (158%), 4.36 micrograms of Vitamin B12 (182%), 55.45 milligrams of Vitamin C (62%), 4.38 micrograms of Vitamin D (29%), and 900 micrograms of Vitamin A (77%). For minerals, 971.2 milligrams of calcium (97%), 19.48 milligrams of iron (244%), 399.08 milligrams of magnesium (100%; perfect), 3,651.06 milligrams of potassium (78%), 18.07 milligrams of zinc (164%), and 4,311.3 milligrams of sodium, (287%).
According to my weight, age, height, and BMI measured 22.3, the normal 18.5 to 25. My activity levels are low, while I strive for an high activity level. When I tracked my three days eating habits I did not include my activity. My calories 1,984.47, In an active lifestyle 1,690, moderate 1,950, actually Im quite right there I consider myself as moderate active, when it comes to doing activities like going to the gym. My protein 47.17, 10% - 35% of calories ( adults 19 - 70 years ). This is quite concerning for me because it's kind of low. My dietary fiber 27.28, which is lacking means I need more fiber in my daily intake. Being the DRI should be 35 to 25 grm. Fat 60.62, 20% to 35% of calories ( adults 19
By eating different foods from different food groups, there are many macronutrients for vitamins that go into your daily diet. Macronutrients are defined as “Nutrients that our body needs in relatively large amounts to support normal function and healthy. Carbohydrates, fats and proteins are macronutrients (Thompson, p.10).”There are healthy macronutrients that should be consumed in high intake, such as protein and other macronutrients such as trans-fat that we should not consume in high amounts. My results after inputting and configuring the data for my macronutrients came close to where I presumed I would be. Since I have a high protein diet my actual intake was 73.35grams. The recommended intake of this nutrient is 72.21grams. I consumed more than the recommended value. This micronutrient was one out of the seven macronutrients that I consumed higher than the recommended value. My total percentage was 102%. Eating protein was one of the easiest food groups that I have in my daily eating routines. The AMDR is defined as acceptable macronutrient distribution range (Medical, 2012). My range is 10-35%, and my percent of calories from protein was 25%. I am in a good value. By reviewing my protein intake I know I am on the right track for one of the macronutrients.