Nutrition Analysis Project: Comparing My Clories And Balanced Diet

The recommendation for carbohydrates for my kcal goal was 130g; I actually consumed 380g but fell short of the recommended %calories by 3% with a consumption of 42% calories. The amount of fiber consumed was also lower than the recommended; the recommended intake of fiber was 38g and I consumed 28g. To adjust my intake closer to the recommended amount of carbohydrates and fibers, I could increase my intake of unpeeled fruits and lower the intake of wheat.

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

Carbohydrates, a primary source of energy for the body, are the sugars, starches, and fibers found in fruits, grains, vegetables, and milk products. The carbohydrates intake that I recorded reached the recommended level of carbohydrates intake. My intake of carbohydrate was 219.40 germs on the actual intakes list. Although it reached 80 percent of the recommended carbohydrates intake, my carbohydrate intake still below the goal in my calorie assessment report. Due to this, I should eat more vegetable or whole grains. Moreover, almost all my carbohydrates intake came from white rice, fruits, and noodles in my three-day diet food list. White rice, and noodles both contain high carbohydrates for

There are many trans fats in the foods that seem healthy that is why people should watch what they eat and take care of their bodies as much as they can. One might not know this, but trans fats are formed when oils that are liquid at room temperature are mixed with hydrogen and become solid fats. People will not be able to notice when they are consuming these trans fats because they have a taste and texture that many consumers find desirable. Trans fats can raise our level of “bad” cholesterol while also lowering our “good” cholesterol levels which can contribute to heart disease. These can also lead to a numerous amount of health problems requiring medical

My passion for nutrition is greatly entangled with chemistry. All food is made up of molecules. The chemical structure is important, and the way a molecule interacts with other molecules sheds light on how and why our bodies function the way they do, especially in regards to nutrition. Trans fats are a good example of the necessary understanding of chemical structure, without this knowledge the effects of trans fats on the body would not be understood. Trans fats have no nutritional value and are harmful to the body even in small quantities. There are three things that are imperative to understand when looking at trans fats from a nutritional stand point: what are trans fats, why are trans fats so bad for you, and how to avoid trans fats.

Trans fat are the worst type of fat for any human to consume. The way you can tell the difference between trans fat and good fat(polyunsaturated, monounsaturated) is trans fat are solid at room temperature. For example if you leave bacon grease out overnight in a bowl it will be solid the next morning. Good fats are liquid at room temperature, such as vegetable oil. For every gram of trans fat you consume there is 9 calories in it. A daily intake of trans fat should be about 2 grams on a 2000 calorie based diet. That means you should only be getting about 18 calories from trans fat. Consuming a lot of trans fat increases the amount of harmful cholesterol located in the bloodstream. Trans fat are more likely to be at a higher level in places with

After running the computer analysis of my diet, I would like a slight modification to my previous ratings. I believe that my ratings for added sugar intake, and protein intake are just about right since they all reach or fall within the target amount. However, I think that my fat intake is not too high now because it is on the lower end of the 20% to 30% of total calories target. My

One of the most common, and surprising, effects of subsequent the Atkins diet is appetite suppression. Many followers belonging to the plan report that the between meal hunger pangs they employed to experience fade away very quickly. This helps it be easier to stay on the diet and keep lose weight. While other diets possess their followers starving between meals, the Atkins diet offers relief from constant hunger. The Atkins diet, featuring its specific combination of foods and ingredients, has powerful appetite suppressing effects.

Every time you switch on the TV or flip open a health magazine, you always see some health expert recommending a well balanced diet. Have you ever stop to think about what a well balanced diet means? Did you stop to take a look at the daily meals that you are consuming? Perhaps it's time to do a diet review.

Several aspects of people’s diet are related to the cause of heart disease, and trans fat consumption is one of them. Trans fat can be divided into two categories- naturally occurring and artificial trans fat. Naturally occurring trans fat are present in small quantities in fatty parts of meat and dairy products. The amount of trans fat in these foods is not significant enough to cause heart diseases. However, artificial trans fat in our diet is what leads to cardiovascular

Most people consume 25-35 percent of their total daily calorie count from fat; however, only 10 percent should come from saturated fats. There are two different types of trans fat, artificial and naturally occurring. In order to make artificial trans fat, an industrial process adds hydrogen to liquid vegetable oil, to make it more solid. This type of trans fat raises the LDL (bad) cholesterol level and lowers the HDL (good) cholesterol levels. This increases the risk of heart disease and stroke, which are the leading killers of both men and women, and is associated with a higher risk of developing type II diabetes. Artificial trans fat doesn’t help the body in any way; however, the one counterexample is naturally occurring trans fat.  Naturally

Throughout this article, the author explains 7 different ways of obtaining good nutritions and staying healthy. The article made me re-think of my diet because some of the information I was thinking was the opposite way he thought. For instance, when the author said salt and fat aren’t the enemy, I kind of disagreed with it at the first time I read it. Then it made sense when the author described those components as necessary things for a good taste. If they are seasoned well and enough, they are harmless and make food even better. The author says that people should not avoid any food completely, and I strongly agree with that. Sometimes small amount of ice cream maybe useful. Ice cream has not only the delicious taste but also calcium,fat,

After analyzing my modified diet, there were both significant improvements and I met most of my targets for various food groups and vitamins. I met the target for calories as well as added sugar. I also met the requirements for fruits and grains. I am over the target for the general vegetables category, but I am under for starchy, other, red and orange vegetables. However, I am over for dark green vegetables. I met the requirements for dairy, protein, and seafood. Likewise, I am at the target amount for oils.

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.

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.