The Five Habits Cheat Sheet Analysis

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.

The goal of eating the fruit food group was to consume an approximate 1 1/2 cups. Carry out this goal, consuming more fruits as snacks or during my breakfasts, replacing it with other foods. Compliance with this food group was satisfactory since it consumed varied and good fruits of flavor where it could vary them in the meals. In many cases, the limit of the amount of intake was passed, consuming fruits that contained a higher level of sugar and

fruits and vegetables in my daily intake. The daily recommended intake of fiber was 21 g. The

To maintain optimal health through a balanced diet it is important to keep the intake of macronutrients within the recommended ranges. The effects of eating too many macronutrients or not enough can cause under-nourishment or over-nourishment. “Over-nutrition occurs when long term human energy intake exceeds energy expended on basal metabolism, digestion, work and leisure” (Huffman, Huffman, Rickertsen, & Tegene, 2010, p. 5). Over-nutrition of any nutrient in some instances can create toxicity in the human body that may result in future morbidity. The macronutrient intake during the 3-day-diet ranges both inside and outside of the

To provide balanced nutrition, vitamins, minerals, and fiber and to promote detoxification it is also essential to consume 3-4 cups of low carbohydrate vegetables or salad daily with one optional serve of fresh fruit daily.

For a 1600 calorie diet, four servings are counseled, and for a 2k calorie diet, five servings should be consumed. A portion of veggies consists of approximately one cup of generally any vegetable, either raw or cooked. A cup of vegetable juice will also meet a serving, as will two cups of salad greens.

According to the three-day dietary recommendations, a measurable quantity of each food group should be taken to ensure that the healthy status is restored. For instance, in vegetables, for the period of three days, the plan requires three times serving of the vegetable content, to add enough fiber into the diet for favorable digestion. For the breakfast, the food would be served once in the morning, which includes grains, fruits, dairy and other morning snacks. During lunch session, the chunk of the

My Food Plan is an 1800 calorie allowance per day. My grain allowance is 6 ounces per day. I average a total of 4 ounces per day eating fast foods. Secondly, the vegetable group is supposed to consist of 2 ½ ounces per day. The only time I eat vegetables seems to be when I cook healthy meals for me and

As a guide, look on the label and choose foods with less than 3 g of fat per serving. Eat only one

4. The crucial key in planning your healthy meals is a good balance of the different food groups. It is recommended that your eating each day should include 3-4 servings of vegetables, 1-2 servings of fruits, 2-3 servings of grains and 3 servings of proteins. Your body will take in the right nutrition for your healthiness once you can get this food balance throughout each meal.

As compared to My Plate Food Guide report, my intakes were not that perfect because it was either too much or too little and there was not even a single part I had a perfect score. My grain intake was 78%, which in amount was 3.9 oz equivalent, the recommended intake which was a 100% was equivalent to 5.0 oz. It was clear I needed to aim for at least 2.5 whole grains a day. My vegetables intake was 69%, which in amount was 1.4 cup equivalent, the recommended intake in amount was 2.0 cup

Most health departments throughout the world recommend that we consume five portions of fruit and vegetables each day. This could include either fresh, frozen or canned, or dried fruit and veggies. A portion means either one large fruit, such as an apple, mango, or a banana, or three heaped tablespoons of vegetables. It could also include one glass of 100% fruit or vegetable juice. A fruit/vegetable drink is one portion, no matter how big it is. Beans and pulses can also count as one portion.

The CDC recommendation is 1.5 to 2 cups of fruit and 2 to 3 cups of vegetables daily. In the last CDC study in 2015, the agency found that only 9 percent of Americans ate enough veggies, while 12 percent consumed the recommended amount of fruits.

Usually, I take food four times a day. My week schedule basically stays same. The weekend schedule is little different as I always had late dinner and snacks time is not always on same time. I never had pizza for snacks, which I had on Sunday. I generally eat rice, vegetables, milk, and cereal and snacks fruits and candy bar. Mostly, I make food at home as I am not working on weekdays. I rate my eating habit around seven ‘on a scale of one (really bad) to ten (really great).’

According to the 2005 US food guide pyramid, my daily food recommendations are 3 cups of milk, 5.5 ounces of meat and beans, 2.5 cup of vegetable, 2 cups of fruit, and 6 ounces of grains. After compare my 3 days food records to the recommendation, I have had good amount of fruit and vegetable daily. Nevertheless, my daily milk and grains intake are much less than the recommendation. Also I had food in the meat and beans group more than the recommendation.