Personal Diet and Weight Loss Management Analysis
Each morning I get on the scales and hope that I can celebrate losing a pound or two. The numbers I see on the scale represent a gauge that keeps me moving forward in a weight loss program. When I look at the numbers on the scale I realize I am making progress in losing weight, however, am I putting my body at more risk just by limiting certain foods? Comparing and contrasting my typical diet to the amounts of daily nutrients recommended in the United States Department of Agriculture (USDA) Food Guide Pyramid has proven that I am not a healthy eater. I may have to make some dramatic changes or face significant health issues in the future. After reviewing several plans, I have chosen the South Beach Diet to follow to take advantage of the healthy benefits of following a low-carbohydrate diet.
The analysis of my dietary intake for two days is demonstrated on the chart below with the USDA guidelines for my age, gender and lifestyle group, a sedentary female over 50, as a comparison to the food groups and nutrients consumed (Dietary Guidelines for Americans, 2005):
Figure 1: Personal Diet as compared to Recommended Nutrition Intake
Nutrient Recommended Day 1 Day 2 Findings
Energy Intake 1600 calories 1770 1541 Need to stabilize
Grain Group 6 servings 5 3 Need to stabilize
Vegetable Group 3 servings 3 1 Need to stabilize
Fruit Group 2 1.5 1 Need to increase
Meat Group (ounces) 5 2 1.25 Need to increase
Protein Grams 72.8 90 58 Need to stabilize
Fat Grams 53 93 62 Need to reduce
Carb Grams 217 232 180 Need to stabilize
Fiber Grams 20-50 15 14 Need to increase
Water (ounces) 64 48 32 Need to increase
Sodium mg 1423 1820 940 Need to stabilize
Iron as % of RDA 14 2 6 Need to increase
Nutrient Recommended Day 1 Day 2 Findings
Cholesterol mgs 184 331 75 Need to stabilize
Calcium as % of RDA 1000-2000mg = 100% 28% 25% Need to increase
The comparison of my two-day nutrition intake to recommendations demonstrates that I do not consistently consume a healthy diet. I do not follow the recommendations in the Food ...
... middle of paper ...
...
Turkey Roll up (2 slices Turkey breast in Lettuce leaves) 54 10 2 1 0 604 17 1
Cilantro Mayonaise (1tbsp) 36 0 3 3 1 104 4 0
Water
Lunch
Crab Cobb Salad 267 27 12 13 4 1012 95 4
Water
Mid Afternoon Snack
Celery stuffed with one wedge Laughing Cow Light Cheese 47.2 2.85 2.6 2.5 1 296 0 0
Water
Dinner
Chicken en Papillote 144 27 4 2 0 86 65 1
Roasted Eggplant and Peppers 193 2 16 14 2 5 0 5
Lemon Zest Ricotta Cream 178 14 7 10 6 155 38 0
Red Wine (3.5 oz) 75 0 3 0 0 0 0 0
Water
Daily Totals 1280 105.4 64.1 61 20 2965 659 14
apples in total? A question was asked yet the information on how to perform the
eight ounces of cream cheese, and one-half of a teaspoon of vanilla into a bowl, and
The purpose of this assignment is to design a dietary intervention program that challenges me to improve my health and/or sport performance. Based on my preliminary assessment results, it seems as if my carbohydrate, fat, protein, fruit, and vegetable intake were all within a healthy, normal range. For the most part, I try to eat a well-balanced diet; however, there are a few exceptions. For example, on the weekends, I noticed that my diet changes and I normally skip breakfast. In addition to eating a well-balanced diet, I also try to exercise to some degree every day. Similar to my diet, I noticed that my exercise routine varies on weekends as well.
The diet that I am currently on is not as nutritious as it should be. By looking at the Dietary Recommended Intakes for my age and comparing it to my current dietary habits, I hav...
To be a peak performer, that means one would have to step outside his or her comfort zone. A peak performer are also creative thinkers and are very versatile. To be a peak performer means that that particular person is willing to take on responsibility. The thought of failure does not stop a peak performer. Peak performers are life long learners. To be a peak performer, a person must be willing to work through their mistakes. For one to be a peak performer, one would have to have a clear vision, a meaning, and a purpose. A peak performer always works towards strengths and talents. A peak performer has the ability to manage their mind, mental flexibility, recovery, and relaxation.(Mentalcompass.com) To be a peak performer , a person will have to be motivated, practice essential skills, as well as identifiying solutions and persevere.
No fruitful information On the edge of winter comes November, re-introducing early evenings, brisk air and leafless trees but, before the dormancy of winter settles in, the annual compensation of Thanksgiving brings families and friends together to celebrate life with food. Common on most tables, turkey, stuffing, green bean casserole and pumpkin pie fill our stomachs and warm our hearts. Each Thanksgiving brings about the recognition of a year’s worth of changes and last Thanksgiving is no exception.
With this project, I realized that I need to choose healthier snack choices because the Hershey’s bar that I consumed on day one contained a total of 235 calories. To my surprise, that small piece of chocolate had more calories (235 Cal) than half a cup of white rice (110 Cal). I could improve my diet by replacing the candy I eat for snack with fresh fruits like tangerines or small apples. According to the Acceptable Macronutrient Distribution Ranges (AMDR), an individual 19 or older needs 45 to 65 percent of calories from carbohydrates, 25 to 35 percent of calories from lipids, and 10 to 35 percent of calories from protein on a daily basis. Although the graph on the food tracker showed that I surpassed my target protein intake, the amount of protein that I consumed only made up 16 percent of calories in my entire diet on the first day. This percentage isn’t bad, however, I believe that I should increase the protein intake in my diet. It is essential to eat protein because the body uses it for essential functions, such as repairing tissues. Afterwards, I realized that only 48 percent of the calories in my diet came from carbohydrates. Once again, this percentage isn’t bad, however, I do believe that I need more carbohydrates in my diet because it provides energy to the body. The percent that shocked me the
In “Food Myths: What Science Knows (and Does Not Know) About Diet and Nutrition,” Harriet Hall differentiates between the myths and the reality of food and dieting, and answers the question of what food people should eat. She dispels myths with compelling results from scientific research, and incorporates an evolutionary stand point to explain how humans are “remarkably adaptable” when it comes to food. She also exposes the dietary industry and establishes the truth behind diets; they are basically a method to make people “tolerate a lower calorie intake.” More than anything, Hall makes it a point to clarify that no food is neither good or bad, in fact, different diets work for different people, but the bottom line is, the best plan to follow
A dietary assessment method is a critical component in many aspects of nutritional epidemiology such as evaluating energy and nutrient intake in free-living individuals (Taren, et al., 2002). The purpose of dietary assessment data collection is to establish the causal associations between diet and disease aetiology (Jain, et al., 1996). However, it is very difficult to measure exactly how much food people eat or to determine the nutrient content of the diet (Wild, et al., 2001). Therefore, the valid and precise techniques are required to estimate accurate and detailed information on food and nutrient intake as well as eating patterns for identification of the dietary influence on health and disease (Bingham, et al.,1994).
It's always great to "get to know" yourself again. From the Learning Style Inventory I have discovered that I am a visual learner. When planning my week, or an event or even a project, it is mandatory that I write it all out on a whiteboard. If I don't visually see it, chances are there are some pieces to the project that may not be completed. It's the same with our online classes, I enjoy the actual lectures. My wife is completing her MBA with Bethel and often listens to her lectures while doing other things. I have to sit down, listen and watch the lecture to better understand. Knowing that I am a visual learner will helps me in every aspect of my life. Even when my family members give me directions to a location, they know not to tell me streets or highways, but rather give me actual
- Salad of Feta, Walnuts, Green Beans, Cherry Tomatoes, Roast Peppers, Pumpkin and Olives with Honey Dress (vegetarian
One of the most notable examples of a “fad diet” is the South Beach Diet, which is known for restricting carbohydrates. The South Beach Diet is a popular fad diet created in 2003 by cardiologist Arthur Agatston and outlined in his best-selling book, "The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss." According to Dr. Agatston, the South Beach Diet is lower in carbohydrates and higher in protein and healthy fats, but does not require one to count carbs. In fact, the South Beach Diet claims that “its balance of good carbs, lean protein, and healthy fats makes it a nutrient-dense, fiber-rich diet that you can follow for a lifetime of healthy eating. Instead of counting carbs, the South Beach Diet uses the glycemic index and glycemic load to determine which carbs you should
Peak performers come from many different lifestyles and backgrounds. A peak performer sets long-term goals to achieve and takes small steps to achieve those goals. People are not perfect, they make mistakes every single day. Peak performers do not dwell on those mistakes, they overcome those obstacles to achieve their goals. “They are masters, not victims, of life’s situations.” According to an article by Bethel University, to become a peak performer a person must be able to push themselves past their comfort zone. They should think creatively and make sound judgments in order to make effective decisions. They need to become lifelong learners, and surround themselves with people that have the same aspirations. Surrounding oneself with like-minded
Previously to taking this class, I had never given much thought to my eating habits. I always thought of the way I chose to eat as one of those things I didn’t need to concern myself with too heavily now because I’m a young broke college student. The way I eat is pretty similar to the way most of my friends eat and when you live away from home, that seems like the norm for people in college. However, after applying what I’ve learned in this class to my life, I’ve realized that the dietary choices I make now affect not only my current health, but my future health as well. So overall, I would say that my eating habits are pretty bad, but I’m working on making them better.
As a full-time college student/ worker, I typically find myself always “on-the-go”, and that is probably the best way to describe my dietary eating habits: “on-the-go”. A lot of my diet is mainly from fast food or restaurants (especially because I work in one) which is evident from this analysis. I would describe myself as a sedentary person, I exercise at a 2 day maximum per week, but my BMI is average. I often feel very tired/unfocused and I am certain that my diet is responsible for my exhaustion. Lastly, I would like to include that week I chose to imput is a fair representation of my diet, but I find myself actually eating less because I am in such a hurry.