Recently, my folks wanted me to cut back on sugary foods and start eating healthier foods in a

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.

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.

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.

During the 3 days food intake, I ate chicken, steak, beans, eggs and turkey which provided proteins. For carbohydrates I had:

My three goals from the week 1 assignment were to use a smaller plate, sip smarter, and to satisfy my sweet tooth in a healthy way. I feel that I did ok with all three of my goals in the short term. I used a smaller plate during dinner, I made my sweet tea with half the sugar, and ate a lot of fruit. In the beginning it was hard to eat with a child’s plate and I would find myself getting second helpings. I was able to cut out some sweets during the two weeks however I really need to work on the amount of sugar I add to my coffee in the morning.

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.

Jackie’s diet is pretty much the same so l picked the last day. On the first day, she consumed 1374 calories out of 1600 calories depending on her target weight. She did not meet the daily requirement for carbohydrates being the largest class of nutrients, including sugars, starch, and fibers, that function as the body’s primary source of energy. Jackie’s carbohydrate intake was 140.9 grams out of the 300 grams needed, which was 321.9 calories and 23.9 % calories came from carbohydrate. 46% of her diet was fat, 36% being saturated fat, 44% monounsaturated fat and 20% polyunsaturated fat.

It is very obvious that my diet is not one of balance and health. Firstly, of the three days, I did not consume enough calories overall and the calories I did manage to gain were not of the best quality. On average, my fat intake was never too high, but

When it comes to my daily intake I am either under or over the amount recommended on most of these key nutrients. Fat and zinc are the two nutrient where I am right around where I should be. On average I take in 14 milligrams of zinc and 33 percent of my calories come from fat. While I consume the right amount of these nutrient, I consume excess of others. In my diet I eat quite a bit of protein which is good for building muscle, but I consume almost double the recommended amount. I also consume a lot of carbohydrates in my diet with the average being 226 grams per day.

According to my three-day food diary report, I demonstrated a diet pattern that truly lacks a healthy balance of vital nutrients. First of all, my kilocalorie intake nearly quadrupled that of my dietary reference intake (DRI) range. Secondly, my total lipids reported as considered within my DRI range. However, it was at the highest allowable percentage. Therefore, had it been one percent higher, it would have been above my recommended dietary reference intake.

The subject data displayed in table 1 shows the energy intake (EI) and Energy Expenditure (EE) over 2 consecutive weekdays. The mean EI for day 3285kJ/day : mean EE 4200 kj/day. As the mean increases the standard deviation decreases. Figure 1 the pie chart distributes the energy protein, fats and carbohydrates intake mean average over two days. The intake classifies healthy diet intake of macronutrients. This is concluded that the 16% protein, 56% of carbohydrates and 26% of fats.

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.

After recording my eating habits for the last three days in the super tracker the results showed me that I mostly ate breakfast, lunch, and dinner on the weekdays but on the weekends I only ate lunch and dinner and never really ate any type of breakfast because my lunch and breakfast were combined. After plugging what I ate for the last three days the results that I found were that mostly the food groups that I was missing were the in the vegetables category while the nutrients I was missing were Dietary Fiber, Potassium, Vitaman A, D, and E. While on the other side of the spectrum some nutrients and food that I over ate include Saturated Fat, Refined Grains, Total Calories, Saturated Fat, Sodium, and Folate.

On day one of the program, I decided to start with dinner since I started to feel better after being sick days before. I did not eat much for breakfast and lunch so I ate food from my job and it was something that had a lot of calories. I learned that with the program, I was not allowed to exceed 1,750 calories, 66 grams of carbohydrates, 2,300 mg of sodium, 25 of fiber, and 88 of protein daily. The next day, my meals consisted of pan fried shrimp, juice, and pudding for lunch along with various snacks and chicken soup and cereal for dinner. Earlier in the day, I did yoga, crunches, and helped out at my friend’s dance studio for a total of an hour and a half. In total, I ate 1,465 calories and burned 265 for that

The subject was a 20 year-old female whose height was approximately 5’6” and weight was approximately 160 pounds. The BMI of the subject was 26 and the subject was neither a smoker nor a vegetarian. This allows the software to accurately assess nutrition variables by factoring in the subject’s basic metabolic rate. Next, the food consumed over the three-day time frame was submitted into the software in chronological order and was categorized into (I) breakfast, (II) lunch, (III) dinner and (IV) snacks. Once all three days were submitted into the program, a series of reports were computed. These reports were energy balance, my pyramid analysis and profile DRI goals with a significant importance placed on (i) energy, (ii) fats, (iii) essential fatty acids and (iv) carbohydrates. The reports will be discussed in detail in the Results section of this report.