SCI/241 Due 12/16/12 3 Day Diet Analysis I would say that I am a pretty healthy eater. I am a person that really never had to watch what I eat, especially when I was in my teens and in my 20’s. After I had my second child I realized I had to start eating better and exercising. I was about 20 pounds overweight. That was a lot for me.
The Dukan Diet Plan General Overview The diet put forth is based on a high protein diet, that targets minimal consumption of carbohydrates and proteins. Dr. Pierre Dukan has more than 30 years of experience in healthy weight loss and eating patterns. The weight loss diet consists of eating low-fat, low-carb, and high protein foods such as starchy vegetables, fruits, legumes, whole grains, fish, seafood, eggs, fat-free dairy products, veal, and lean meats. The diet doesn't restrict you in eating on few types of foods, but in turn has a policy of "all you can eat" philosophy. Originally the diet was constructed for obese people wanting to lose weight desperately.
I myself consumed all my calories at dinnertime and throughout the day drank water, herbal teas and coffees (black). But not everyone can do this. I was able to as I’m used to religious fasting for one month every year. Yet I still found it somewhat hard. To keep hunger at bay or feel satiated its been suggested to eat more foods higher in protein and low GI (glycemic index) foods.
It is a bad habit not to eat dinner but I pay for it in the morning because I’m starving. In between the normal meals I consume whatever junk food I can get on the go, like ice cream, candy, or cookies. This is no where near what I should have based on a healthy diet. According to the food pyramid I do not get the needed amounts in the various food groups. Based on the food pyramid I am supposed to consume a 2000 calorie diet.
I found that per serving there is 0% saturated fat, 3% sodium, 23% fiber, 90% iron, and 25% vitamin B12. Reading the articles from the links provided on my student page also gave me the information of how to read the food labels correctly. There are six key food label facts to consider when looking at the labels. The first is the serving size and how many servings are in the container. Most people are unaware that they are eating more than one serving thus making their quick label readings off my not doubling the value, or more.
The footnote, and 6. The Percent Daily Value (%DV). Serving size is really important to look at on the Nutrition Facts, it is important because the calories listed on the label show calories for only one serving. So if the package has three servings, and the calories show 250 per serving, and you eat the whole package, you have just consumed a total of 750 calories, not 250. Three and four on the label list the nutrients that the food has.
Eating a healthy diet and exercise are the two most effective and healthy ways to lose weight. Dieting and exercising are both effective at helping you achieve your weight loss goals, although each has its benefits over the other. A combination of consistent exercise and healthy eating is the key to achieving optimal health. Exercise Daily exercise is important for not only weight loss purposes, but also for cardiovascular and bone health. The Centers for Disease Control and Prevention recommend that adults exercise for at least 150 minutes total per week.
Only 25 percent of schools say they've reduced fats and oils in recipes.” Majority of students eat school lunch 5 days a week. That means that most of their food is coming from the cafeteria. Although, the schools do tend to offer healthy choices such as salads, subs, reduced fat milk, and unlimited fruits and vegetables. Each week students are served a variety of different fruits and vegetables. School authorities hope that by exposing more and more fruits and vegetables to children that they’re eventually have a taste for it and it would become a habit of they daily lives.
When one moves away from meat products, it requires them to shift their focus on other foods such as wholegrains, fruits, vegetables, beans, peas, nuts, and seeds. Studies have shown that vegan diets have more fiber, antioxidants, and beneficial plant compounds. They also appear to be richer in potassium, magnesium, folate, and Vitamins A, C, and E (Craig). Another benefit of a vegan diet is weight loss, a 2013 study showed that a vegan diet helped participants lose 9.3 lbs more than a control diet over an 18-week period (obesity.org). Employees from 10 sites of a major US company with body mass index greater than 25kg/m and/or a previous diagnosis of type 2 diabetes were randomized to either follow a low-fat vegan diet or make no diet changes for 18 weeks.
Melissa Vazquez Nutrient Summary When doing my dietary analysis I did it over a basis of foods I ate in a complete day. Throughout the day I ate a nature valley bar, yogurt, and vegetarian burger with no bun. What I saw from the dietary analysis that I am lacking very important nutrients that my body needs. The total calories that is recommended for my age group, is 1818 calories. I now currently consume about 689 calories.