1. Calorie Intake Analysis
a. Recommended number of…
i. Total Calories- 2400 ii. Empty Calories- Less than or equal to 330
1. Solid Fats- Less than or equal to 330
2. Added Sugars- Less than or equal to 330
b. On average I consumed….
i. Total Calories- 2206 ii. Empty Calories- 545
1. Solid Fats- 241
2. Added Sugars- 303
c. All of my recommended numbers were not met. This could be the result of many things. For the total calories that I consumed was a couple hundred less than what was recommended. This is more than likely because I told the site that I get an hour of exercise every day, but between going to class, doing homework, and working it makes it hard to do that every day. On the days I didn’t workout I didn’t eat as much for the
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For those people who do not like the taste of vegetables, try mixing them in smoothies for a great tasting way increasing your daily intake. Another great way to increase the amount of vegetables you eat is by keeping more vegetables in the house than junk food to increase your odds of eating them. Lastly, as soon as you get back from the grocery store, chop up any veggies that need it, bag them and store them in the freezer for easy access when in a rush. ii. Eat oatmeal for breakfast instead of sugary cereals such as Frosted Flakes or Coco Pebbles to help increase your whole grains. For lunch choose whole wheat breads for your sandwiches for a healthy alternative to white bread. Lastly, for dinner you could choose to buy whole grain pasta or brown rice. Eating more whole grains will also help to increase the amount of fiber in your diet. iii. Some ways to help the amount of empty Calories you consume is by limiting or eliminating sugary drinks from your diet. A good way to do this is by drinking more water, or propel if you still want the flavor in your drinks. If you have a sweet tooth like I do, try only using the half the amount of sugar called for when baking cakes, cookies, or any other sweets. Lastly, buy fresh fruits instead of canned fruits in order to stay away from the sugar filled, preservatives that they are stored
So for eggs I have been eaten for breakfast is very high of protein and orange juice is high in vitamin C. The cereal that I normally eat would be tootie fruities has essential vitamins such as vitamin a, calcium, and iron. Sometimes for breakfast I would eat plain toast which is high in carbohydrates or add cinnamon which is good for yeast infections, lowering cholesterol, reduce inflammation and fight bacteria . For lunch, I would eat my meats such as meatloaf which is good for protein along with brown gravy on top. With that I would eat mashed potatoes which is loaded with carbohydrates and sometimes I will eat two hot dogs even though the weeners is high in sodium which can cause high blood pressure and the buns are considered carbohydrates. For beverage during lunch, sometimes sweet tea which can be unhealthy since it has sugar and maybe fruit punch which is nothing but mix of fruit, water and sugar.
A few nutrients that I can add to my diet are: potassium, vitamin D, Dietary Fiber, and calcium. I can gain potassium by eating bananas. Potassium helps with heart function, as well as smooth and skeletal muscle contractions. By in taking lima beans, peas, or broccoli I will be able to make sure that my body receives dietary fiber. Fiber helps with
The question comes up again; “How is your diet?” Jessica revisited her diet analysis from the first week of class. She noticed that some things have changed and some things, unfortunately, have not changed. She knew that some things would not change because of the hectic and busy semester and summer she had ahead of her but the things that did change surprised her. This class did some good for her, but she still needs some work on her diet and nutrition.
Nutrition, I have learned plays a big part in our life. To be honest I was clueless about how much nutrition affected our everyday lives. I love going to the gym working out, now that I know what should go into my diet I think I will see a lot more improvement. I occasionally follow the latest diet fads because I believed it would be better for my health, but in turn it really hurt more than it helped! This Diet Analysis project has been extremely useful course because I can personally relate to it and can use much of the information learned to my daily routines. The Diet Analysis project was a real eye opener because it let me see what exactly I was putting into my diet.
I found MyFitness Pal app to be easy to navigate and interpret. I found many advantages in using this app in regards to benefiting my patient 's and myself. After recording my meals, I found the app to be accurate and precise at calculating my average percentages compared to my goal percentages. I also found the process of using MyFitness Pal to be very detailed in the list of nutrients found in my food items. Even though certain meals had to be added separately, I still thought finding those food items was easy to do. Therefore, I found tracking my own diet with the use of this app to be very useful in regards to benefiting my patient 's in the future due to the knowledge I now have from this project.
I did the food tracker and kept a 24-hour food diet. I knew that I had been eating poorly, but this really highlighted the areas I am extremely poor in and the changes I need to make. Overall, I was below in calories overall, having eaten only 1210 of my recommended 2,000 calories. I was, however, above where I needed to be in empty calories, which is pretty bad since I only ate a little over half of my recommended calories. I need t eat more calories each day, but I need to be eating more calories that are nutritious and not just empty calories. I also think I should start taking a multivitamin, since I was deficient in many areas, which a multivitamin would help with.
Nutrition and physical activity are important aspects as they improve health and reduce chronic diseases. In June of this year my family physician placed me on a doctor assisted weight loss program that enabled me to eat my favorite foods but in appropriate proportions and in heathier ways. The best part about Supertracker is that it gives me wonderful tools to support me in understanding and meeting my goals. Once I created a profile through Supertracker I was provided a personal plan to follow including the amount of grains, vegetables, fruits, and protein I needed to be successful. For three consecutive days, I entered my food and activity intake into Supertracker and was able to analyze the excesses and deficiencies
Knowing this, it 's important to enjoy a hearty and healthy meal. Technically, breakfast should be the heaviest meal that you eat for the day. If you love going through the drive-thru to order a fruit and yogurt parfait, try overnight oats instead. Overnight oats have a surprisingly similar taste and consistency to a parfait. Instead of using yogurt as the base, add a half cup of almond milk and an another half cup of oats. Throw in a few strawberries, a little bit of honey to taste, and any other nut toppings (pecan meal, walnuts, flax seeds) for more fiber. Once all the ingredients are in a mason jar, let it sit overnight in the refrigerator. Once it 's time to wake up and head out the door, you 'll have a hearty meal that will stick to your
This diet critique will be from everything I ate from Sunday, February 7 to Saturday, February 13. According to my dietary reference intake (DRI), I was allowed 2191 kcal for the week and I consumed 1978kcal. I met 90.3% of what I am allowed, although it Is on the higher end of the range it is still within. My calories from fat were 647kcal and my max allowed is 767kcal. Although I did not go over the minimum I was allowed was 438kcal so I still went over 209kcal from fat in which could be avoided. Checking the fat content on my snacks and limiting myself could reduce my actual intake while still being in range. The same applies to my total fat intake. My max was 85g and I consumed 72g when the lowest could have been 49g.this is still 23g of fat consumed that I did not not. Especially for trans fat I consumed 3.2g when ideally it should be 0g. Eliminated trans fat as a whole because there is no nutritional benefit would eliminate this entirely from my diet. My omega 6 and omega 3 intakes did not meet my DRI. I consumed only 3.9 g or omega 6 when my DRI is 12g and I consumed 0.5g of omega 3 when my DRI was 1.1g. To increase my omega 6 intake, I could start using grapeseed oil instead of the cheapest one I find which may not be the healthiest. I already use purchase grapeseed oil for my hair so getting another bottle to cook with would be easy. To increase my omega 3 intake, I could start consuming more beef and salmon in my diet, the majority of the meat I eat in my diet is chicken, so this switch could add variety.
Whole grain is defined as a grain product that contains all three parts of the grain, the bran layers, the germ, and endosperm (Whole Grains and Fiber, 2014). Eating whole grains provides significant health benefits, such as providing the body with B vitamins, iron, magnesium and Selenium. It is also a good source of fiber, lowers the risk of possible heart disease, and is overall a great part of a healthy diet. (Whole Grains and Fiber, 2014). One great way to include whole grains into a healthy diet is to do it through eating oatmeal.
The 3-day diet analysis was an opportunity to better understand my eating habits and track my daily dietary reference intakes in Kilocalories, Carbohydrate, Fat, Cholesterol, Dietary Fiber, etc. My goal was to include meals that are part of my regular diet and determine how healthy my diet actually is based on the type and quantity of food I eat. This process can help me understand how my diet choices can affect my health and increase the risk of certain diseases, and consequently improve my diet to eat healthier food. My personal DRI report shows a BMI of 22.3 based on my height and weight, which is within the healthy BMI range of 18.5-24.9 for an adult. This fact shows that I’m not overweight; however, my overall report indicates that
• Have your child eat foods that are high in fiber. These foods include vegetables, beans, and bran cereals.
The first food group is grains and cereals. This food group includes bread, rice, pasta, noodles, barley, buckwheat, semolina, polenta, Bulgar, quinoa, porridge, wheat cereal flakes, muesli and other grain based products. A sering of grains has no particular weight but can be 1 slice of medium sized bread, ¼ cup of muesli or ½ cup of cooked rice or pasta. It is important to include these in a healthy diet as nutrients such as carbohydrates, dietary fibres, minerals and also vitamins like thiamine (vitamin B1) and riboflavin (vitamin B2) are found in them. These foods also take longer to process through the digestive system which then discourages over eating as you feel fuller for longer. Throughout the th...
I made sure to look at the DRIs/Target I needed to meet for my nutrients
Afterwards, I observed my energy intake from calories. Our energy not only comes from nutrients such as proteins, but our energy intake is affected by the amount of calories that we consume. I observed to see if my energy intake is less due to the higher amount of calories that I consume recommend by the Mydiet analysis program. According to the actual intake versus the recommended intake report, my recommended calorie intake is 2,268.62. From the three day report my actual intake of calories was 1,193.45. I consumed 53% of the recommended value. My hypothesis ended up not being correct. My energy level was a lot higher during this time and it shows that your amount of calories have a huge effect on your energy intake for the day. What you put in your body affects your health, your mind, and your drive from day to