Introduction
Nutrition plays a very important role in our lives, it could help to extend or decrease our life span as well as define our degree of livelihood as we progress into old age. With our potential to live longer than ever before comes the urgent need to monitor and adjust the amounts, the types of food and supplements that we ingest into our bodies. Proper nutrition in our early years will not only lead to a learned commitment but will also lead to a lifetime habit toward a healthy extended life. Realizing the importance of nutrition in the human body I will be discussing insights learned from recording my food and beverage intake and its relation to the Atkins weight loss program. I will make reference column number 2 in my Personal Food Guide below “Recommended Nutrients by the USDA”, the remaining columns reference my personal current food guide based on two days consumption.
Personal Diet and Weight Loss Management Analysis &USDA Food Guide Recommended Nutrients
Record all food and beverages consumed for a two-day period on the Food Journal. Be sure to record the amount of each item eaten. Using the Nutrient Analysis Matrix, fill in each cell of the Food Journal with the nutritional amounts provided by the foods and beverages consumed. Be sure to adjust the nutritional values to correspond to the amount of the food and beverages consumed. After completing your Personal Diet and Weight Loss Management Analysis, complete the written analysis.
FOOD SELECTION RECOMMENDED NUTRIENT AMOUNT BREAD, CEREAL, RICE, PASTA SERVINGS VEGETABLE SERVINGS FRIUT SERVINGS MILK, YOGURT, CHEESE SERVINGS MEAT, POULTRY, FISH, DRY BEANS, EGG, NUT SERVINGS FAT, OIIL, SWEET SERVINGS TOTAL CALORIES PROTEIN GMS FAT GMS CARB GMS FIBER GMS WATER OZ SODIUM MGS IRON % OF RDA CHOLESTEROL MGS CALCIUM %OF RDA
RDA 1.1mg/d 10gm/d 177gm/d 1.1mg/d 150mg/d 100gm/d 1845 100gm/d 100gm/d 177gm/d 35 g 64oz 100mg/d 18mg/d 100mg 600mg/d
Oat Porridge ½ cup 12oz 31 2.4 1.4 12.5 2.0 0.16 0.4 0.5 0.0 38.5
Water 16cups 128
Orange Juice 2 cups 1cup 0.6 0.2 9.8 0.4 75.5 0.9 0.2 0.00 9.8
Apple 2 2 253g 0.4 0.8 38 4.8 108.1 0.0 0.2 0.0 10.2
Avocado 8oz 1 2.3 17.6 8.5 5.8 85.4 11.5 1.2 0.0 12.7
Brown Rice ½ cup 1cup 17 5.0 1.8 44.8 3.5 142.5 9.8 0.8 0.0 19.5
Fish 6oz 8oz 220 41.1 1.5 0.0 0.0 136.7 140.4 0.9 99.0 25.2
Corn ½ cup 1 cup 55 15.6 7.9 123.3 0.00 17.2 58.1 4.5 0.00 11.6
Cabbage 1 cup 1cup 0.6 0.3 2.7 1.7 56.2 153.0 0.1 0.0 18.6
Cranberry Juice 8oz 2cups 0.00 0.4 62.6 0.4 371.9 8.7 0.7 0.0 13.1
Olive Oil 27g 54g 54g 0.0 13.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Lemonade 2cups 1cup 0.0 0.0 0.1 0.0 29.4 0.9 0.0 0.0 6.2
Spinach 2 cups 1cup 2.5 0.4 3.4 2.6 102.4 2.1 0.9 0.0 79.8
Milk 3 cups 1 cup 1 cup 2.1 2.1 3.1 0.0 10.4 48.5 0.1 12.9 108.3
Swiss Steak - Vegetarian 6oz 1serving 120 15.5 9.2 5.5 4.1 34.6 641.2 0.9 0.9 64.8
Realizing that it is extremely important to consume a variety of nutrient-dense food and beverage within and among the basic food groups while choosing food that limit the intake of saturated and trans fat, cholesterol, added sugar and salt, in my daily diet I endeavor to consume as much as possible in line with the government recommendation. As shown on my food guide over two days consumption of food types, I have little variance with the recommended intake. My variances are in milk and vegetables. Nonetheless, I tend to stray sometimes as in order to obtain quality food it is very costly.
cinnamon, three-fourths of a cup of flour, one-third of a cup of chopped nuts, one
With reference to the Scientific American article, the central tenet of a weight loss plan is stated to be a balanced diet. Restricting food groups is listed as a key mistake by dieters that should be avoided for health reasons. Eliezer often men...
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
With this project, I realized that I need to choose healthier snack choices because the Hershey’s bar that I consumed on day one contained a total of 235 calories. To my surprise, that small piece of chocolate had more calories (235 Cal) than half a cup of white rice (110 Cal). I could improve my diet by replacing the candy I eat for snack with fresh fruits like tangerines or small apples. According to the Acceptable Macronutrient Distribution Ranges (AMDR), an individual 19 or older needs 45 to 65 percent of calories from carbohydrates, 25 to 35 percent of calories from lipids, and 10 to 35 percent of calories from protein on a daily basis. Although the graph on the food tracker showed that I surpassed my target protein intake, the amount of protein that I consumed only made up 16 percent of calories in my entire diet on the first day. This percentage isn’t bad, however, I believe that I should increase the protein intake in my diet. It is essential to eat protein because the body uses it for essential functions, such as repairing tissues. Afterwards, I realized that only 48 percent of the calories in my diet came from carbohydrates. Once again, this percentage isn’t bad, however, I do believe that I need more carbohydrates in my diet because it provides energy to the body. The percent that shocked me the
Most people that own Betty Crocker’s sixth edition cookbook use it because of its simple, user friendly recipes that have readily available nutrition information. The cookbook has a wide variety of recipes to construct for breakfast, lunch, and dinner. It is helpful for both food preparers that are unsure what to make and for those that know what they want. Even when making a recipe from a different cookbook, the Betty Crocker cookbook’s yield and equivalent list can be valuable when deciding if there is enough of an ingredient. The cookbook is an excellent source for both experienced and inexperienced
= 3 ´ E(C-H) + 1 ´ E(C-O) + 1 ´ E(O-H) + 1.5 ´ E(O=O)
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
...to, 1 cup sliced cooked carrots, 1 cup spinach salad, 2 medium raw tomato slices, 2 whole wheat rolls, 1 small apple. Using My Pyramid Tracker, the nutrient analysis came out to be 689 kcalories, protein was 44 grams (target was 46), carbohydrate 107 (target 130), Total fat 20 (target 25).
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...
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.
I have learned a lot from this two-day diet analysis assignment. In my two day assessment, I recorded my food intake, quantities, drinks, snacks, condiments, where and who I was with during the meal, the time of day, and the amount of time I spent eating. I was able to analyze my diet to examine what I was eating and what types of nutrients I was getting. I then compared all aspects with my recommended levels of nutrients for my dietary recommended intake. I learned that my eating habits are not the best and could lead to serious health problems in the future that may be detrimental.
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.
Fourteen children cereals have between 11-14 grams of carbs per-serving. This equals out to eighteen-percent (18%) of all children's cereals. These numbers were chosen as they contain the mean, the mode, and the median, all of which represent an accurate summary of child cereals. These numbers are the only high-ratios on the entire histogram for children, with a few outliers being (21-22) and (22-23). The
For this paper I decided to take a second and evaluate my life and think about what were some of my current lifestyle habits and behaviors and which out of these habits would I like to change. After sitting down and evaluating all of my main habits I categorized them into groups of which ones were helping to lead me to a long healthy lifestyle and which ones were likely to lead me to an unhealthy life and lifestyle. After narrowing these unhealthy habits down to my top three I decided to focus this paper and my attention on my current nutrition and most of all on my negative eating habits. After evaluating my lifestyle and all of my unhealthy habits I felt that my current nutrition level and eating patterns were in need of the most improvement and change.
is assigned a value per cup. For example, buttermilk has a value of 1, while, apple sauce has a