After recording my food consumption over a 3-day period, I was able to assess my diet, analyze the nutritional values of certain foods relative to my weight, height, age, gender, and physical activity level, and determine which foods are helpful and harmful to my health. I have gained a better understanding on the importance of balance, moderation, and variety in nutrition, which has helped me understand my overall health status, and ways to improve my diet.
One way to improve my diet would be to closely monitor how many calories I consume. My goal was to eat 1600 calories a day. On average, I consumed 1534 calories. Usually when I am at school, I find myself quickly going to and from classes. This is when I need something quick, easy, and
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The average American gets about 15 grams of fiber per day and the average person in South Carolina gets about 4 grams a day. Although I am proud to say I beat both of these statistics, I am still below my target goal of 26 grams a day. There are several ways to incorporate more fiber into my diet. In the morning I could add variety to my typical breakfast meal by eating various foods such as oatmeal, a yogurt parfait, or even adding veggies like spinach and broccoli to scrambled eggs. Throughout the day when I grab snacks instead of going for the high calorie, high fat, and low fiber vending machine options, I can pack whole grain crackers, trail mix, and granola bars. For lunch and dinner, I can add fresh fruit to my meals such as grapefruit, berries, pineapple, and watermelon.
The next nutrient I would like to improve on is calcium. My target value is 1300 mg and the average I ate was 935 mg. In class we discussed how osteoporosis results from a low calcium diet and is affected by how much calcium we are consuming at a young age. I need to make sure I am getting enough calcium now to keep my bones strong and healthy for when I get older. I can incorporate more calcium into my diet by snacking on almonds, low fat yogurt, frozen yogurt, drinking soy milk, orange juice, and smoothies made with non-fat milk or
For this part of assignment, I kept record of two consecutive days of what I ate for that days and how much calories I got from that food and drinks. Every day I usually start routine with drinking water which I think is the most important thing for a healthy lifestyle. Apart from this, I learned some following main points to help me by comparing my food chart with the recommendations
Now, when considering whether one wants to prevent or treat Osteoporosis, it does not mean cutting yourself off from foods with small portions or extreme dieting. It is a common misconception that when a person wants to be healthy they must eat in smaller portions, and while this does have some truth, one must consider when it comes to eating healthy, it means to eat healthy by adding nutritious portions of fruits, vegetables, protein, carbs, and of course, calcium intake for the bones in one’s diet. Also, one must not deprive themselves of having a “cheat day” once a week with chips and candy. But it is a good start to begin adding calcium to fortified foods and supplements, such as milk. People should at least aim for 1,000 to 1,200 milligrams a day of calcium.
The following is an analysis of Joe Smith's food intake for one day by using the United States Department of Agriculture (USDA) Center for Nutrition Policy and Promotion (CNPP) website using a food tracker program. The analysis addresses the serving sizes consumed, which food groups were represented, and adjustments in consumption that should be made since Mr. Smith would like to loose weight. Visual representations are attached for reference in the appendix.
The normal diet we have is full of processed foods. So what we miss out on is fiber. Fiber actually helps to clean our system. Without enough of it, our bowels never quite become clear. So we must increase our fiber intake. It should be anything between 25-30 grams everyday. It can be either consumed dissolved in water or with your food.
The role of dietary factors in the etiology of several cancers has been extensively investigated over the last few years including colorectal cancer (Bazensky I, Shoobridge-Moran C, Yoder LH, 2007). Cohort as well as case-control studies have been designed; they include a progressively larger number of subjects and are based on increasingly more detailed information (Manjinder S. Sandhu, Ian R. White, and Klim McPherson, 2001). However, considerations must be made when selecting appropriate dietary assessment methods for these studies. Accurate estimates of habitual dietary intake remain a challenge in the study of diet-disease relationships (Jackson et. Al, 2011). This is because dietary assessments could be affected by a number of factors such as motivation to complete assessments and reporting bias associated with unstructured eating patterns, concerns with body image and weight status (Livingstone MB et. al, 2009). Besides these, the study design, outcomes of interest , and available resources need to be taken into consideration when selecting an appropriate dietary assessment tool for a particular study (Jyh Eiin Wong et. al, 2012).
This process has not been easy and I have struggled to stay consistent with my healthy eating habits. Keeping my cravings under control has always been a challenge and my love of bread makes things a little harder. I also recognized that I am a stress eater. I had never paid attention to my eating patterns until I begin to keep a journal. This project has definitively helped me monitor and attain a better Healthier lifestyle.
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.
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.
For years, I have been eating what I want. Food choices are a significant factor that affects our health. What we like or crave, often, is the determining variable in what we eat. Finding the right balance of food choices is the key factor in improving our health benefits. Choosing nutrient-dense foods will provide more nutritional value than foods that are found to be low in nutrient density. Making the right choices in foods, however, is extremely difficult. Often, I find myself enthralled in the latest fad, not considering the subtext of the foods I am eating, such as nutrients, vitamins, healthy fats and unhealthy fats, cholesterol and minerals. The diet project underlined a three-day food entry intake that provided a dietary analysis report
Proper nutrition is important in maintaining a long and healthy life. Most Americans are rushed due to their busy work schedules, and do not take the time to plan their diets properly. Like me, most Americans are unaware of the importance of eating a healthy diet and consume too many foods without the proper nutrients. Throughout my life I have been fortunate. I have not had any major health problems, and have been able to consume most foods without having to worry about gaining weight. These last two years, however, I started to gain weight and have become concerned with my diet. Changing my poor eating habits has been difficult for me, however, having this assignment has taught me that it is not as difficult as I previously imagined.
One of the reason’s why I felt my nutrition needed to changes is because nutrition is a huge part of a healthy lifestyle, the way that we eat and what foods we consume can have a huge impact on our everyday lives. Nutrition plays a huge role in multiple facets of a person’s life energy, health, skin, weight, confidence, and more making having a good control on your eating habits extremely important. How we eat over the years and what foods we routinely choose to eat can eventually have a lasting effect on use and what we consider to be most appealing and appetizing at any given moment. Having these craving and routine habits makes eating, diet, and nutrition both a behavior and a lifestyle choice that can be changed over time with help from the theories learned in this class.
Since we have been learning about nutrition in class, our task was to record a food log. Nutrition requires a well-balanced diet containing nutrient and vitamins like amino acids and fatty acids. Over the past seven days I have been recording and have been looking very carefully at my intake of nutrients, minerals, vitamins, and fats. In our task, the objective was to record the basic foods we ate during the period of seven, but it did not require recording every single detail or our intake of food. Doing this food log was a pain and it was disturbing because I never wrote about what I ate like breakfast, lunch, dinner, or additional meals. I found this food log useful because it helped me learn what I can change in my intake of foods to make my diet healthy and to see what about my diet is affecting me from being healthy because I could affect me in the future.
In this task I had to record what I ate and the amounts of each serving over three consecutive days during the week. This tasks aim was to get us to be aware of what we are eating and what we should change in our diet to be as healthy as we possibly can be. Having a healthy weight can reduce risk of chronic diseases such as cardiovascular disease, diabetes and obesity. 21-25% of Australia’s adolescents are overweight or obese and 2-5% are underweight. (2007 ANCN Survey) This report is to support the aim as it will include how well I have done fulfilling each food group throughout the three days. Instead of a food pyramid, which is what is usually referred to, the new way of measuring these is in a pi graph on a plate as it is more accurate and also easier to determine how much you should eat of each food group compared to the others. There are six food groups all together, all with important roles to the human body. I will be comparing my intake to the latest Australian Dietary Guidelines to see how healthy my daily diet is.
My freshmen year when I lived in a dorm and all my food was prepared for me, I ate pretty well. I made sure to have a balanced diet and to eat a lot of nutritious foods as opposed to processed foods. However, now that I live in an apartment and am entirely in charge of cooking my own meals, my eating habits aren’t great. I tend to buy a lot of canned or microwavable meals that are quick, easy, and cheap to make. That is what stood out to me most on the days I recorded; how much I eat simply because it’s cheap and convenient. Although I have a lot of room
While I was tracking my eating for these three days, I began to learn about the benefits of the food that I am eating and the nourishment that they provide for my body. I had never realized how big of a role that the food that I eat plays in my everyday life. Eating has never been something that I really think about it is just something that I do. After I looking at the data of what I eat on Choose My Plate, I realized that my eating habits are far from balanced and that I needed to work on bringing my eating habits to a better balance. While there are a lot of things that I have been doing right, there are also many things that I can work on.