My Personal Diet : The Habits Of My Diet

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.

My current caloric intakes, varies from day to day. On some days, I exceeded the DRI’s recommendations; however, my caloric intake most often fell below the recommended amounts. Both of these are important in maintaining a healthy body weight. Consuming too many calories can cause weight gain. In addition, consuming inadequate calories can have the same effect. Since calories are used as the main source of energy within the body, consuming too few calories can slow down the body’s metabolism, making it difficult to maintain a proper body weight.

In comparison with my DRIs, my intake of kcalories from carbohydrates, protein, and fat are all within or below the recommended ranges. When I compared my Macronutrient Distribution to my DRI, I realized that I was very close to recommended amount of fat intake. One thing that I could improve on is my protein consumption. My carbohydrate intake is also something I can improve on being that it was below the daily-recommended intake. Looking at my Energy Balance report and comparing the calories that I consumed versus my energy expenditure I can interpret that I did not burn any of the calories that I consumed. Over the summer my goal was to do at least an hour of cardio daily. Since the semester has started I have fallen off. Therefore, I am creating a plan in which I will incorporate cardio into

After filling out my super tracker report, and viewing my results, I have to say that I was not surprised. It looks as though I haven’t consumed enough vitamins in the last three days and I am over the recommended guidelines on the fat and saturated fats. My serving sizes are usually

I am under on this requirement by 456 since I only eat an average of 1544 calories. According to SuperTracker, I should consume 46 grams of protein daily which I exceed with 50 grams. For vitamins, I am under on some while I meet about half. I am under on vitamin A, C, D, E, and K along with Choline. Vitamin A, D, E, K and Choline is considered inadequate. In the mineral section, I am just under many including Copper, Iron, Magnesium, Phosphorus, and Zinc while my intake of Calcium and Potassium is considered to be inadequate. I meet the requirements for Sodium, Phosphorus, and Selenium. I consumed only 68% of the recommended amount for dietary fiber. Overall, I am under on many

Hey Everyone! Happy Friday! I hope you all had a great week. Mine went by pretty fast. I have been sick this week, and I am finally almost over it. Yay. So today for my fitness friday I wanted to talk a little bit on my progress. I have not weighed in yet, but I am going to do that soon. I have to say overall my clothes are fitting looser. Which in my book is a plus. I have been eating pretty clean staying away from a lot of breads until today I did have some bread for lunch. I totally failed at taking pictures today! I will insert a picture of a smoothie I had a few days ago because it was the exact same kind, and looked the same. Today I got my butt out there and did some excersise. I am one of those people who find it tough to really workout in the winter, due to me loving to workout outside, but where I live we have been getting rain.

My calories per day on the Super Tracker diet plan was set at two thousand calories per day, carbohydrates in the form of vegetables and fruit I needed four and a half cups daily, protein, five and a half ounces, fats, six teaspoons per day. My diet plan actually consisted of a little more calories than I normally consume. I do not eat as much bread, normally in my diet and this diet plan recommended, three ounces per day in the form of rice, bread, pasta and cereal. I did not consume the recommended dairy plus I always seem to go well above my limit of protein. Eight ounces per week is my suggested limit, however I like to eat more protein than that. At my age, forty-seven, and being in menopause, I am encouraged to consume more calcium and vitamin D in supplement form to make up for what I am lacking in my diet. My recommended intake of calcium needs to be at least twelve hundred milligrams, vitamin D one thousand IU daily, also vitamin C (Thack, 2011). I consume too much sugar and caffeine in coffee form. The sugar I consume counts toward my daily intake of calories, but they are “empty” calories with little to no

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.

When I started to play soccer in 10th grade, although I was a strong player in the school soccer team, I used to lack of speed and stamina. In order to play soccer in a higher level, I decided to make a breakthrough on my physical condition. Accordingly, I worked out a strict diet for myself: vegetable and fruit as main food, a few starch foods like rice and potato and no junk food. On the other hand, I kept very intense soccer practice for most of days. At the beginning, I often felt starving before having meals. The most torturing thing was that I had to resist to the temptation of my favorite grilled steak and fried chicken when I was very hungry. However, I kept my diet strictly because I had a faith that fortune favors the tenacious. From

By making a three-day food log I could see that I am eating very well. Like we have discussed in class most of us are getting more than enough of our fair share of calorie intake. Taking this into account I knew that my calorie count was going to be high but I was a bit surprise that I averaged 3,700 a day. I am not worried about this because I am training for the Chicago Marathon so eating good is part of my preparation. When it comes to vegetables I do need to eat a few more servings per day but other than that I eat more than enough to satisfy the recommended amounts from the food guide pyramid. What I do need to lower my extra sugar and fat intake. Sugar has always been a problem for me, I just love it too much. However about six years

Two of the many areas I need to change in my diet are carbs and salt! Believe it or not, I need to consume more carbohydrates than I have been lately. When I do this, I will choose the dark breads. Whole grains can provide me with the nutrients that I need also. During breakfast, which I usually skip, I should choose oatmeal with fresh fruit, but never have the oatmeal in the packet, as they have too much sugar! Bananas are also a good source of carbs, is a fruit, and is loaded with potassium.

For the most part my diet is okay but there can definitely be improvements. After breaking down my consumption I realized that I’m lacking in several areas, especially protein, potassium, and several essential vitamins like vitamin C, D, and E. One of my biggest problems, as is typical of most college students, is buying cheap, easy to make meals like frozen pizza and pasta. In addition, I also tend to not take the time to plan out my meals, or even take the time to cook. Now that we’re in the middle of finals my eating habits are even worse as I would rather not take time away from studying to cook. I love cereal as well and I think it would be beneficial to eat a more well-rounded breakfast. For example, I could incorporate eggs, avocado, or peanut butter into my breakfast routine. Smoothies, which I make in the afternoons on occasion, could also be a great way to improve my diet in the morning. Now that the weather is much warmer I’m not as concerned about

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.

My age is 22. My weight is 150 pound. I consume large amount of calorie on daily basic. Based on super Tracker the amount of calories I need per day IS 2000. According to BMI calculator 28.3 I m overweight .I As far as food I intake everyday, I am not sure how much energy I need to consume to maintain fit and fine and healthy body weight because it been few years since I gain overweight. Since couple of day I make great efforts to achieve or obtain 50% of my calories from carbohydrates, 20% of my calories from fats and proteins. I also need approximately 30g of fiber each day. Based on the food I consume everyday. Over the tracker of the three days my protein, carbohydrate and fat that I was consuming was excessive and way too high. I probably eat out couple in fast food restaurant every weekend I guess that

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%).