The Current Recommended Guidelines For Eating Healthy For A Nineteen Year Old Female With Moderate Activity Levels

The Dietary Guidelines for Americans,2010 contains recommendations for healthy food choices and physical activity for the nation. This report is updated and issued every 5 years by the Department of Agriculture (USDA) and the Department of Health and Human Services (HHS). The information that is presented is fostered by the 2010 Dietary Guidelines Advisory Committee which consists of scientific experts. The goal of the document is to increase knowledge and to put what is learned into action by facilitating heathy eating as well as regular physical activity, with its latter purpose of improving the health of all Americans ages two years and older.

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 Fitness Pal is a very reliable tool that has helped me track my macro nutrients onto my phone and has helped me lose weight.The app has many features that helped me balance my diet, like the nutrition tab. The nutrition tab shows your calories, nutrients and macros. This is very helpful because it helps me see what i’m eating and allows me to replace things that may not be good for my health. For example, if i’m eating an unhealthy amount of macaroni and cheese it tells me that this food is high in saturated and carbs, it’ll then give me a recommended replacement food that is much healthier, such as a Tomato Soup or a Rice Bowl.

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.

Over the past few decades, deficiencies of essential nutrients have drastically diminished, many infectious diseases have been reduced, and most of the U.S. population can now foresee a long and productive life. In the meantime, rates of chronic diseases hefty portion of which are identified with poor quality diet and physical activity has increased. About half of all American grown-up have one or more preventable, diet-related chronic diseases including cardiovascular disease or type 2 diabetes, and overweight and obesity.

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

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

When judging the authority of a document, it is important that individuals judge where the information is coming from. Not everyone is qualified to make certain claims or provide information on a topic. When judging the information that is found online, one must ensure that the author and publisher of the material is an expert in the field. It is critical to locate the author of a website’s article, although some not all credible articles carry an author’s name. When this is done, judging the authority of the article will be based on the publishers of the website. This article about healthy eating was taken from the HelpGuide website. The information in this article can be trusted because when judging the authority, all the necessary

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

Being healthy consist of staying hydrated and eating healthy and my data shows I maybe ate too much fatty foods. Taking a look at my water consumed is not very good either. Humans are suppose to drink 64oz of water a day, and I didn’t get anywhere near that amount of water in fact i drank exactly half of what I am suppose to drink. My overall conclusion on Monday’s data is i definitely need to improve my diet. The second day wasn’t much better than it was on Monday. Consuming all my calories is a challenge for me because I admit I am a picky eater. Things I ate on Tuesday are substances like pizza, cheese stick, banana muffin, water and chicken enchiladas. As you can tell none of those are considered to be super healthy foods. School lunches don’t exactly consist of healthy foods, but less of unhealthy foods. As most people will say the school lunches are necessarily tasty meals. Tuesday I didn’t get enough calories again because at lunch I will only eat certain things, and those objects don’t contain very many calories. I think that is a huge reason as to why I get hundreds less then I should be getting. I went over on protein and carbohydrates consuming 23 more grams of protein and 12 grams of carbs. My grams of fat are more on Tuesday

While reviewing this diet I came across a lot of bad factors. First off the calorie restriction is under the recommend

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.

It is not to say that fast foods should be cut out of a day to day diet completely although that’s not to bad an idea but rather first learn what should be consumed by a regular person and what an athlete’s diet should look like. The average female in the age range of 19-30 should only take in about 2,000-2,200 calories a day while males in the same

Being in control of your life and having realistic expectations about your day-to-day challenges are the keys to stress management, which is perhaps the most important ingredient to living a happy, healthy and rewarding life (Henner 1). For this project, I wanted to focus on incorporating a healthy diet for myself. The overall problem for this behavior was finding time to eat. I work two jobs and take classes. I typically go about my days not eating nutritional meals and snacking throughout the day. My issue is also, that I don’t buy healthy food and when I work my second job at Wendy’s, I would always eat the food at my work place. Throughout this experience, my short term goal was to try to have at least one serving of fruit a day. I plan to eat, shop, and pack healthier food items. My long term goals was to eventually make the things I was doing to reach my short term goal, a lifestyle change and continue my behavior without no second thoughts.