Reflection Paper On My Diet

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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 …show more content…

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

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