My Diet Of The Junk Food Should Have A Big Contribution About Having A High Fat Percentage

I had no idea that what I included in my diet was so important and provided a significant impact to my wellbeing. After doing the first part of this Analysis project, I was surprised to see the many areas that I can improve on. I created 3 specific, measurable, attainable, realistic, and time-bound goals to help me improve on receiving the right amount and variety of nutrients in my diet. My goals are to drink 8 glasses of water a day, have fruits and vegetables every meal adding to a total of about 4-6 cups, and to have a different breakfast every day. For 30 days, I attempted to implement daily each of my 3 goals.

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.

My data could be more accurate if I had used only one source for food data, and find the exact measurements for what I ate. Also, my record of fruits and vegetables may not have been accurate because I do not usually eat them alone, so they may have been in my food and I did not take account of them. On the third day, I ate Jack in the Box the whole day, which is a rare event to occur in my diet. On the weekends I am less active, but

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

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.

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

To sum things up I have added my weekly information as far as calorie percentage for eat meal of the day with breakfast 34% (526 Cal), lunch 34% (526 Cal), Dinner, 22% (341 Cal), Early Morning Snack 4% (62 Cal) and Mid-Day Snack 6% (93 Cal). Listed is the more detail list for week one, but on average I went over by 11% Carbohydrates, was under by 7% when it came to fat and under by 4% when it came to protein. When an assessment of my fitness and because I am in the Army I have to do fitness training at least 5 times per week. During our cardio days I would do thing like Sprints, Long distance running (three to four miles), elliptical, ruck march or the stationary bike. In return during strength days we would be things circuit

My goal for fruits was 2 cups and I only consumed 0.3 cups. My goals for vegetables and dairy was 3 cup and I only consumed 0.5 cups of veggies and 0.9 cups of dairy. As for vitamins and minerals, my vitamin C (86%), D (50%), and E (21%) levels were quite low and my magnesium (75%), potassium (38%), and calcium (84%) levels were low as well. My recommended carbohydrate intake was not even within range. It should have been within 280.46-405.11g

I was kind of surprised by the numbers because I have never studied my daily intakes before and they are showing that I eat a lot of carbohydrates. Macronutrients are relatively needed in large amounts. I had consumed a vast quantity of these nutrients during my three day period. For example, 21 water bottles along with the above mentioned proteins, carbohydrates and lipids.

Sources of Calories: Current recommendations for macronutrients are 45-65% of calories from carbohydrates, 20-35% calories from fat and 10-35% calories from protein. Compare your intakes with the recommendations. Use your 3 day average for the calculations below.

I tend to fluctuate between a good few days and then a bad few days. If I skip meals it’s because I don’t have time and I’ll snack later. I don’t ever eat breakfast but for the coffee because eating that early in the morning makes me sick. I sometimes stress eat but not often, I’m more of a late night snacker. I eat most of what I eat because I simply want to, I don’t enjoy vegetables much, if at all, but I do tend to do better with my vitamin intake because I take supplements. I also usually cook more so I tend to better with both minerals and vitamin intake.

c) Unfortunately, I have not met the recommended intake by eaTRackers standard for any of the food groups making my diet inadequate. For fruits and veggies I could have had one more in order to meet the standard, I could include a cup of raw zucchini to sprinkle with my salad. For the grain products, I can consume 2.15 cups of rice. I was close to the recommended servings for the diary and alternative if I add 0.5 cup of milk I would meet my standard. For the meat and alternatives I would need 1.2 servings to reach the standard, however as this is difficult to measure out I will go to 1.5 servings (I primarily get my protein from

The three essential macronutrients, Protein, Fats and Carbohydrates have a percentage amount of grams needed to fit the recommended amount of 2,000 calories. The target protein intake is 46g, which is about 10-35 percent of your daily value in a 2,000 calorie diet. Carbohydrates would be about 45-65 percent of your daily value and target fats would be about 20-35 percent of your daily value. Fats are about 9 kcal per gram, which means that it has a higher caloric density. Therefore, fat intake would be lower than the other macronutrients. Meanwhile, carbohydrates and protein would be about 4kcal per gram. The findings were that my caloric intake is under what is need to be considered normal; as well as my protein, dietary fiber, and alpha linoleic acid. But my carbohydrate intake was over my recommended value.