My diet does not give me the proper amount of calories, carbohydrates, and protein. However, I need to reduce my fat intake. To do all this, I could probably add some different things to my salad that I have for lunch, and have less red meat. I could maybe add some chicken instead of cheese to my salad. And instead of beef for some dinners, I could replace it with either chicken, or fish. Apparently I also have to eat more calories, so instead of bigger meals, I could have some snacks throughout the day that are a bit more filling then applesauce. I also noticed that I am eating too many of the bad carbohydrates. I could replace the white breads and pastas with whole wheat or whole grain breads. I could also change the white rice to brown or wild rice. …show more content…
I should be eating good fat foods like, Avocados, olives, nuts, natural peanut butter, soy products, sunflower seeds, and fish like salmon, or tuna. The salmon is a really good thing for me to have more of because it is rich in Omega 3, which, I probably need more of. One thing that I desperately need more of is fiber. My diet does not get me the necessary fiber that I need. I could try and incorporate some foods like a high fiber cereal, more fruits, vegetables, beans, whole grain.wheat pasta, bran, dried fruits, even switching from white to whole wheat flour when I cook/bake. All of this would also boost my protein intake, and not add much to my fat intake. This would all help to make me healthier. Canadas food guide includes fruit and vegetables, grain products, milk and alternatives, meat and alternatives. I usually get enough milk, and grain products, but I don't usually get enough meat and fruit and veggies. For meat, I am supposed to have 3 servings per
Finally, by comparing my diet chart with Canada’s food guide I realized that I am getting good consumption of calories from my daily diet (3004 and 2808 calories for that two days), but my daily servings are unbalanced, I need to fix that in my diet chart. For instance, there is more consumption of milk and alternatives as compared to other products.
On a typical day I have a smoothie and coffee for breakfast, sautéed vegetables for lunch, and tortillas and lentils or pizza for dinner. My snacks consist of cheese and crackers, and occasionally I will have some cereal. Last semester, I completed a dietary log and I realized that I consistently had an increased amount of refined grains and met my fruits requirement. I learned that I needed to incorporate more vegetables, dairy and protein into my diet. I improved my diet by making smoothies for breakfast, which contains
Evaluate the foods you eat: - people who do this diet have to keep paying attention to the quality of the carbohydrates, proteins and fats you eat daily. Avoid eating refined starches, sugars and saturated fats from fatty red meats and full-fat dairy. You can eat high-fiber fruits, whole grains, legumes and meats such as lean meat, poultry, sea food and low-fat dairy products instead of eating fat containing foods. You also have to stick with the good unsaturated fats oil found in olive oil and canola oil.
The first activity I did that was outside of my comfort zone was go to the weight room at the rec and lift weights. I have always wanted to start lifting weights again, but I was nervous about going to the weight room here. I have a smaller build, and I am not the strongest person so I didn’t want to embarrass myself. It was outside my box because I was worried other people lifting would judge me because I am not in the best shape. At first, when I went in the weight room I was intimidated because there were a lot of people, and most of them were in great shape. However, once I started lifting I realized that it wasn’t as bad as I thought it would be.
Frail, boney, and hardly able to move, my junior year of high school was dominated by an eating disorder, trapping me in a prison of self-destruction.
After completing my three-day diet analysis, my overall report on food groups and calories showed that I have consumed ½ oz of whole grains, I cup of starchy vegetables, ¼ cup of fruit juice, 5oz of seafood, 2 ½ oz of meat, poultry, and eggs, 287 calories of empty calories, 147 calories of solid fats and 140 calories of add sugars. I noticed that I did not consume the right amount of fruits and vegetables, 0 cups of dairy, and consumed too much empty calories. To make my results appear better, I need to modify my results on how much food I consumed, list the food I have consumed, and list the functions of the nutrient rich food I consumed and what I need to consumed.
My recommendation of carbohydrate intake was just below the DRI recommendations. My DRI recommended range was between 657- 948 kilo calories and my actual consumption was 702 kilocalories. My consumption of fiber was about half of the recommended at 13.64 grams of the 25 grams. My carbohydrates are pretty well of but I think I need to watch my intake of carbs, but fiber is what I need to start taking in. I want to eat about 80 grams of fruit a day I will also try to eat fruits that are high in fiber like bananas for example which are also a great source of potassium. The report suggested it would be better to replace white bread with whole grain which is also a great way to get more fiber into my diet and its no trouble at all just siply changing the style of bread. Research online shows that whole grains will keep me full for longer periods of time. I admit to it that I love foods high in sugar like Pepsi and Chocolate. Though, it would be a lot healthier to drink fruit juice and maybe eat a salad instead of the chocolate bar as hard as this will be its better f...
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...
Christmas eve ended with me crying on our living room floor because my mom wanted me to eat just one of her famous sugar cookies. Her cookies had always been one of my favorite Christmas traditions, but this year when I looked at the cookies, all I could see were calories and guilt. They smelled and looked delicious, but just the thought of taking one bite filled me with anxiety and fear. I consider this the moment I realized my eating disorder had completely taken over my life. I had become obsessed with calories and weight as a way to feel in control of my life and gain confidence. In reality, my eating disorder had slowly stripped me of my independence, health, and happiness. After that Christmas, I finally decided to seek help after months of struggling, and at the age of 17, I began an intensive outpatient treatment program.
Diet is possibly one of the hardest things for people, including myself, to control. Every corner you turn while driving down the street has a different fast food restaurant to tempt you. Even if you avoid the temptation and make it to the store, then every corner you turn offers a new food that is filled with sodium and unnatural materials. My current diet is pretty much opposite of most recommendations. The few things that I normally would fall in line with, in terms of a healthy diet, are eating lean meats, poultry, and eggs along with low-fat/fat-free milk products. I lack many fruits, vegetables, and low sodium foods in my diet. Ellis (p. 322) states, “How you eat can matter more than what you eat. If you want to eat less, then eat slowly. Savor each bite. Stop when you’re satisfied instead of when you feel full.” These are strong words that stand out to me because every day it seems like I eat more than I should and I eat it fast. With that being said, my action plan will be to incorporate the beneficial items I am ...
The first thing I am going to talk about is Cancer. There are certain foods that you should try and avoid in order to decrease your risk of getting cancer. According to the Mayo Clinic they suggest that you eat plenty of fruits and vegetables. Along with other foods that will come from plant sources. Whole grains and beans are another good source of food that you should eat. They recommend that we should limit our fat intake. Eat lighter and leaner by picking out fewer high – fat foods, especially the ones that are from animal ...
A couple things that I need to add more to my diet are fiber and vegetables. First semester of college, I was living in the dorms called Eaton, which is located next to a dining center and a “fast food” place called Clyde’s. For me, it was very easy to walk a half of a mile down the sidewalk to get something fast to eat. What I didn’t realize was how bad their food is for you and how often I made an appearance there. It wasn’t until winter break when I came home for a couple weeks and started to get back to my old ways of eating when my mom would prepare every meal, which would include some type of meat, potatoes, and fruits and vegetables.
I never really thought about where my life was going. I always believed life took me where I wanted to go, I never thought that I was the one who took myself were I wanted to go. Once I entered high school I changed the way I thought. This is why I chose to go to college. I believe that college will give me the keys to unlock the doors of life. This way I can choose for myself where I go instead of someone choosing for me.
I placed myself on a diet until the doctors know what is going on with my health and body. The foods I am eating daily are plant foods, natural galactose that comes from natural fruits. My BMI is high because I am gaining weight for no reason and some of my medications have side effect of weight gain. My estimated energy requirement calories that I should be consuming on daily is about 2,318. My average EER on my daily dietary log averaged to about 700 calories a day. I started to eat a lot of whole grain foods, vegetables, and fruits to lower my BMI and eat the daily EER calories I need to lose weight and start to feel healthy. My exercises are moderate and I do a lot of low intense cardio training to keep my muscles strong and active without being in too much pain every day. My grandfather as he is getting older needs to watch what he eats because of his gout. This is a form of arthritis disease that older people will sometimes get. Gout is painful and will inflame the joints in on your body and this happens when too much uric acid crystallizes and deposits to the joints. My grandfather has stop consuming alcohol and watches what he eats and makes sure that he is losing weight and getting proper exercises to relive some of the painful joints. He also watches his sodium levels and eats a lot of calcium and grain
The first strategy that I can use in order to limit the amount of trans fats, processed sugar, and cheese that I eat is to cut back the less nutritious foods that are found around my apartment. Now, throwing out every item of unhealthy food isn’t the way to go because, lets face it, we all need to splurge sometimes. On the contrary, I can cut my options back. By doing this, it will help to limit the temptations that I have in my everyday life. Another strategy that I can use is to control my portion sizes. My version of portioning has always been the method of putting more of the things that taste better and less of the things that don’t taste as good on my plate. I need to start balancing out my plate by their nutritious values instead of their “yummy” value. Don’t get me wrong, nutritious foods are yummy too, but they aren’t the same type of yummy. Planning what I am going to eat ahead of time is another way to stick to my goal. This will make it easier to stick to a more nutritious diet. There are so many new substitutions in cooking now. Trying new things has never been one of my strong suits, in fact, it kind of scares me, but by broadening my options and trying these substitutions it will create a healthier way to enjoy some of my favorite foods. The options to eating healthier are endless, but these are just a few of the possible strategies that I may use in order to complete to my goal and