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 ...
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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
Comparing the South Beach Diet and Food Pyramid Recommendations Recently, new ideas for diet and weight loss, such as the South Beach low carbohydrate diet, have been replacing the previously chosen ideas, particularly, the Food Pyramid. Both eating patterns recommend consuming larger quantities of some food groups than others, although which groups varies between the diets. The former emphasis on diet and exercise is also beginning to shift with the new diet choices.
eight ounces of cream cheese, and one-half of a teaspoon of vanilla into a bowl, and
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