Foods Based On An 1800 Calorie Diet

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.

Also limiting desserts and sweets to two or three times a week in small portions.

* At least 5 helpings of fruit or vegetable in raw, cooked, tinned dried or frozen form but limiting fruit juices to one serving only as they lack sufficient fibre. These are a

Day 1 of recording my food intake that Moring I had a small bowl of frosted flakes cereal with 2 percent milk. For lunch, just a glass of water with lemons and bad of hot fries. Throughout the day, I had a few snacks blue raspberry snow cone, ice-cream cone from dairy queen and four-piece chicken nuggets from Wendy’s for dinner I had fully loaded nachos with chicken and beef, lettuce, sour cream, beans, guacamole, tomatoes and shredded cheese and later that night I had a hot dog without the wiener and just chili and cheese.

My patterns are pretty much the same food trough every other day, chicken or fish

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.

1. Kids will learn the importance of incorporating 5 servings of fruits and veggies daily; they will learn about the significance of “rainbow foods”

Secondly, I began eating more nutritionally. I selected foods from the USDA Food Pyramid groups. I made sure that vegetables and fruits were a part of my daily diet. I limited sweets and salty crunchy snacks.

In this report it will be analyzing my personal diet. I analyzed myself over a 3 day period. During this period, I analyzed my eating habits on national holidays versus my day to day life. I am a 20 year old female (not pregnant or lactating) I estimate my weight to be 195 lbs. and my height is 5 foot 6 inches. My daily activity level is sedentary. My job is as a leasing professional and in that profession there is some foot traffic but not much. There is also limited heavy lifting. Out of work I participate in limited physical activity. I rock climb on some occasions and attend the gym occasionally. My personal goals currently is to stay healthy. As I lessen my work load I would like to increase my physical activity with strength training and cardio. Pertaining to my nutrition within the 3 days due to their being a holiday I ate more meat than usual. I try to add more vegetables to my diet. Fruit are not often added to my meals due to how quickly they decompose. I eat mostly organic products and limited dairy. I try to avoid bread and pasta and use vegetables as substitute in recipes that require them.

The main problem that I run into with consumption is portion control and managing caloric intake. I personally have difficulties with portion control when I by an item that contains more than one portion. I will forget that it is not a single serving and continue to eat the entire product in one sitting. A way that I manage this problem is by buying individually packaged items. By doing this I am able to consume a healthier amount of the food product and can better manage what I eat. I also have problems managing my caloric intake by forgetting to log food that I have eaten in my food journal. I have remedied this problem by setting an alarm on my phone that sends an alert during each meal that I eat with a reminder to track my food. Overconsumption

For a 1600 calorie diet, four servings are counseled, and for a 2k calorie diet, five servings should be consumed. A portion of veggies consists of approximately one cup of generally any vegetable, either raw or cooked. A cup of vegetable juice will also meet a serving, as will two cups of salad greens.

Completing the food and liquid intake forms as well as the exercise log helped me deduce multiple conclusions on my well being. After looking at my results I wasn’t surprised to see that I didn’t burn enough calories, especially since I haven’t had to do much walking during my time at home. I also wasn’t surprised to see that I consumed too many carbs and a higher number of sugars than I was supposed to. However, I was surprised to see that I only consumed on average 32 of my allotted 48 grams of fat. This surprised me because I know that my diet isn’t always the healthiest so I assumed that I consumed more fat than was healthy for me. I was also surprised that in general I only consumed half of my 108 grams of daily protein. This surprised me because I try to consume meat with every meal I eat so I had assumed that my protein intake would be at ideal level. When I examined by cholesterol and fiber intakes it was interesting to see that they were about where they were supposed to be. Overall, some aspects of my diet were predictable while others were surprising, by understanding this I am able to better see which areas of my diet I need to work on.

When comparing my calorie, fiber, and cholesterol average intakes to the target intake, I found that both my calorie and fiber intakes were under, and my cholesterol was okay. I was kind of surprised by this because I felt that I had eaten way more calorie and cholesterol rich foods than I actually did. After I looked at the Food Groups and Calories Report, I found that I was under in every category except for protein, in which I was over. The target amount for my grains was 6 ounces, and I only ate 5. For vegetables it was 2.5 cups, and I ate 1. For fruits it was 2 cups, and I ate 0. Dairy was 3 cups, and I ingested ¼ cup. Proteins was 5.5 ounces, and I went way over with 8 ounces. Oils was 6 teaspoons, and I ingested 5 teaspoons.

A food guide (a reference for comparative food values and portions) can help the individual with weight management, whether for loss, gain or maintenance. This guide will help

Introduction – This is where I will discuss the basis of research, provide brief background information, and introduce the topic of the five food groups and their importance. I cover why the foods are classified into five main groups in the first place and each group’s role of proving your body with essentials.