My Fat Intake For The Body Needs

My calorie intake overall was quite high equaling three thousand, two hundred and seven. My recommended intake was two thousand, four hundred and five. This wouldn’t be as much of an issue if I was getting adequate exercise to burn the excess calories and the calories I was consuming were equal to the calories I was burning. I had a recommended amount of two thousand, four hundred and five and an average intake of three thousand, two hundred and seven. My average expenditure was one thousand, seven hundred and fifty three and my average net gain was one thousand

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.

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

Over the weekend my intake of calories ranged between 1900-2500 which is above the recommended amount. Even with my activity level taken into account, this should have caused me to gain more weight than 10 pounds over a one year period. The time that my diet was recorded, I may have eaten more than I usually do. For day 1, I ate an more fat than recommended, which was not over by much because it was 15%. On the second day I ate 40% fat, which is over the 30% recommended. On the third day, my fat intake was 32%, which is once again, over the daily recommended. I have been eating in the range of the recommended proteins and carbohydrates on the other days. My water intake 7 cups a day on average, but I need to consume more fruits and vegetables.

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

Protein is responsible 18% of my calories, where fats make up 35% and carbohydrates are 47%. To better evenly distribute my calories, I can lower my fat intake by about 10% to be in the range of 20-25%. By doing so I would decrease the amount of fat I eat by about 25-26 grams which make about 25% of my calories from fat. With the decrease of those calories, I could increase my carbohydrate intake by about 57-58 grams, this would leave me at the same caloric intake. By increasing the amount of carbohydrates consumed by 57 grams this would raise the percentage that carbohydrates are adding to my calories by 10% putting my total percent to 57%. This would be more in the middle of the AMDR, which is 45-65% of my total calories. While looking at the break down of my fat intake, it shows that my percent of unsaturated to saturated fats is almost equal with saturated fats being 40%, and a combination of all the unsaturated fats equalling to 37%. From the bar chart I already recognized that my saturated fat intake is higher than it should be, and evidence from this report only backs up this fact. Optimally I would like to have my unsaturated fats be higher than my saturated fats. However, within unsaturated fats, I would like to change the ratio of mono and poly unsaturated fats. The change I would like to see would be a lowering the amount of mono and increasing the amounts of poly unsaturated that I consume. From the bar report as well my results showed

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

The overall quality of my diet was extremely poor. Although I was able to stay below my recommended 2200 Calorie consumption both days; the amount of fat, saturated fat, protein, carbohydrates, cholesterol, and sodium exceeded my desired range. I have never taken the amount of cholesterol I ingest into thought because I considered cholesterol an elderly problem. The act of recording all I consumed in a single day informed me of eating problems I have and was formerly unaware of. Another piece of information my food log revealed was, the quality of food I chose when

For my analysis, I choose to track april seventh through april ninth. There was no particular reason why I picked these days over others, and on a whole they were relatively normal. However, it was at almost the end of spring break, and as I spent it with friends I found myself eating slightly unhealthier than usual. Using SuperTracker.gov, I set my calorie limit as a flexible 1,600 calorie intake that is recommended for a seventeen year old standing at five feet three inches, and weighing around a hundred and twenty pounds. My activity levels vary with my schedule, but on the whole I try to keep a steady exercise routine every few days. Counting calories is new for me, and as I tracked my calorie intake throughout those three days, I

I can consume 3373 Calories per day because of my above average height, my weight, my young age, and my gender (male). Even though I can consume a lot of Calories, I still need to be aware of what I eat. One of my favorite restaurants is the Olive Garden, thus I am going to compare the caloric intake of a typical meal at the Olive Garden with my estimated caloric needs. A meal that I typically have is the chicken parmigiana, the chicken and gnocchi soup, and a raspberry lemonade. The chicken parmigiana has 1050 Calories, the chicken and gnocchi soup has 250 Calories, and a raspberry lemonade has 170 Calories; with a total of 1,470 Calories for the entire meal. This means that I would have 1,903 Calories leftover for my day. This is a lot of Calories leftover, but at the same time its not if the Calories I consumed were empty Calories, or if I ate out for my previous meals. Empty Calories add to the total amount of Calories without supplying the nutrients that I need. Undoubtedly Calories from restaurants add more to the empty Calories of my diet without supplying me with needed nutrients, than if I would just eat at home. The meal that I ate at the Olive Garden mainly had fat and sodium, with small amounts of fiber and vegetables. So a third of all my Calories that I can consume would go towards a meal that provides no sources of major much needed nutrients. The hardest part of nutrition for me, is allocating all the Calories that I can consume towards foods that give me the

In January, my diet proved to be moderately unhealthy. On several counts, I missed the target levels for a person of my gender and age. I took in slightly more calories than the target 1724 per day versus a target of 1600. I also ate more protein (55g versus 46g) and far more carbohydrates (256g versus 130g). My fiber intake was low (10g versus 25g). My saturated fat was 10% of total calories, whereas the target should be lower than 10%. My cholesterol was within the target range, so was one of the few things that I really did not need to change.

We found that Joshua tended to eat a lot of protein. Chris ate a lot of protein too. Chris ate 94.45 grams of protein more than Joshua. With the fat it was really the opposite. Joshua and Chris ate less than the amount they were supposed to. They were lower than the usda by about 107.1 grams. Chris had eaten 7.3 grams of fat less than Joshua. With the sodium Chris and Joshua still tended to eat less than the recommended amount. They had eaten about 28.67 grams less than the usda recommended amount. Joshua had eaten 1.412 grams less than Chris. Sugar was a piece of data that's really spread out. Chris ate 89.05 grams of sugar more than the recommended. Joshua on the other hand ate 181 grams less than the recommended

     Since we have been learning about nutrition in class, our task was to record a food log. Nutrition requires a well-balanced diet containing nutrient and vitamins like amino acids and fatty acids. Over the past seven days I have been recording and have been looking very carefully at my intake of nutrients, minerals, vitamins, and fats. In our task, the objective was to record the basic foods we ate during the period of seven, but it did not require recording every single detail or our intake of food. Doing this food log was a pain and it was disturbing because I never wrote about what I ate like breakfast, lunch, dinner, or additional meals. I found this food log useful because it helped me learn what I

My daily caloric intake was a little under my recommended daily amount. I am trying to lose weight so I tried to stay under the daily recommended amount. Though, if I had wanted to stay closer to the amount given I could've had a more substantial breakfast on both days I chose to record.