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. One area my diet is very under on is Omega 3 fatty acids. During the 24-hour period I tracked, I only ate 5mg of DHA of EPA Omega 3, which is well below the 200-300 mg it should be. However, I did eat an “all you can eat” sushi buffet lunch the day before I tracked my food, and ate a lot of salmon (both cooked and raw) and tuna. I tend to eat fish throughout the week, so I am assuming that if I were to track more th...
By consuming omega-3 fatty acids, you can improve the health of your heart and mind. This fish contains vitamin B12 and vitamin D and for better results you are supposed to consume it at least twice a week.
According to Web MD Health Foundation “Healthy eating starts with learning new and healthy ways to eat that provide right balance of vitamins, minerals and other nutrients.” Healthy eating provides an individual with plenty of energy and be able to manage daily activities, handle stress, prevent and control diseases such as heart disease, high blood pressure, diabetes and many others. This diet analysis project provided awareness about calories, nutrients, energy needs and balance to me.
My goal was to eat 1500, and I had 432 calories remaining. According to the daily food group target I went over on my recommended grains eating 6 ounces instead of 5 ounces. I ate ½ cup of vegetables, this was under my target of 2 cups. I didn’t eat any fruits that day. I had 1 ¼ cups of dairy, which was under the 3 cups that I was supposed to consume. I also ate 3 ½ ounces of protein foods which was under the 5 ounces that the meal plan calls for.
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.
Thirdly, I focused mainly on fruits and vegetables products. I introduced some new vegetables and fruits as compared to my regular diet. For instance, I added broccoli, carrots and grapes. This section contains 687 calories from total of my
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.
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...
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 thought of consuming large quantities of herring and mackerel monthly, in an attempt to acquire the essential omega-3 fatty acids, repels many people. Knowing this, scientists have successfully extracted the beneficial Omega-3 components. While salmon and tuna steaks may make for tasteful entrees from time to time, eating seafood daily can quickly become unappealing. Fish oil is beneficial for children and adults who suffer from health conditions as well as those that retain good health. Healthful properties extend well beyond advertisements geared toward the masses.
Compared to the recommendations that I received from the Food Guide Pyramid, I would say that my diet is not where it is supposed to be. To gain a healthy lifestyle and to reach the specific targets for the main food groups on (Super Tracker , 2015). There is a lot of work that must be done. According to the Food Guide Pyramid my meals over the three day period exceeded the amount of calories that I should have eaten. I know that this is true because out of the three days I had McDonald’s for lunch twice. I know that eating fast food is a bad habit of mine and is one if the main reason why I cannot maintain a healthy lifestyle.
And even though these three days aren’t long enough to create an accurate picture of a person’s eating habits, the results can help individuals make the necessary changes to decrease the risk of future health issues associated with poor food choices. My DRI report shows the strengths and weaknesses of my diet based on the 3 day food consumption. My DRI goal for calories was 2,689 kcal, while I consumed an average of 2,090 kcal for 3 days. Along with calories, I consumed insufficient amounts of vitamin D, an average of 8% p/day. On the other hand, my Carbohydrates, Cholesterol, Protein and Vitamin C consumption exceeded the DRI recommended intake. My fat breakdown report indicates my levels are within the average range. My vitamins report shows that my vitamin C intake is very high at 230% in contrast with my vitamin D, which is very low at only 8%.
After a full week (7 days) I can conclude that my baseline data is as exactly as I sadly expected it to be. I started recording my baseline starting on Monday and ended my week on Sunday. Throughout that week I ate alarmingly unhealthy and made many unsound food decisions. There wasn’t much change from day to day in terms of eating healthier on any day. Throughout the work week (Monday-Thursday) I ate a rather low calorie nutritional breakfast of oatmeal which is what I always eat for breakfast at work. The weekend is where I normally eat out for breakfast. On Friday I ate Shipley’s Donuts and Home cooked Biscuits and Gravy on Saturday. Sunday I skipped breakfast and had lunch which consisted of a Taco Bell Quesorito and a soda. I know, I’m horrible! Lunch and Dinner throughout the entire week was an unhealthy mess that varied from Burgers, Pasta, Fast Food Meals, Taco’s, and Hamburger Helpers. * Insert Sad Face*
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.
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
My dietary habits complied with MyPlates Dietary Goals and Guidelines. I was very happy when I noticed the variety