3 Day Diet Analysis Shameeca Booth SCI/241 March 24, 2013 Healthy Eating Plan Having and developing healthy eating habits is of great importance to guarantee a long quality of life. When finances allows for extra spending one should try hard to buy food that provide good energy and consists of whole gain, as I try when I food shop for my family and myself. During the these last three days I took the time to record my food intake, and I notice even though I do a lot of swimming and riding of my bike I still had some poor eating habits. I notice that all three days my calorie intake was way over what was recommended. The tracker suggested that I ate way too much meat saturated with fat and high in calories.
Watching what you eat and knowing what is and is not healthy for you. I tried to eat salads and chicken sandwiches when I would eat out, but sometimes the dressing for the salad is more unhealthy than I realized. It is also very hard for me to not eat out because of going to school, so I am still working on solutions for that problem. Although there were not many improvements this week I still did better than last week and everyone has got to start somewhere. It is also an obstacle for me to not drink pop.
It is recommended to take in a cup and a half of fruit a day and I only took in 0.3 cups. I took in only 9% of the recommended dairy, which doesn’t surprise me again because I don’t like milk and cheese isn’t my favorite either. I should have taken in about 3 cups per day of diary and only actual took in 0.3 cups. However, I took in over 60% of my
I could modify my diet only if I quit working, seriously. I can take my lunch each day and within it I would include fruits and vegetables. My health is important to me, I do exercise but exercising with not having the correct amount of nutrition intake is basically a waste of time. I am planning to start the Food Planner exercise to help me with daily nutrients I am lacking. Below is a chart of Foods I’ve included in my food dairy | Calories | Fat | Carbohydrates | Protein | Fiber (grams) | Cabbage | 290 | 0 | 70 | 16 | 24 | Corn Bread | 418 | 12 | 69 | 7 | 6 | Milk | 146 | 7.9 | 11 | 8 | 0
The six classes on nutrients are vital to having a healthy well balanced diet. Looking at my current eating habits, it is clear that they can be improved. Using the food tracker, I have notice that my eating habits were very different for the first two days than from the third day. On the first two days, which were on week days, I did not meet most of the daily food group targets. However, I did stay under the daily calorie limit and on limit for oils, sodium and saturated fats.
While doing my Nutrition Analysis Assessment, I’ve learned a lot about myself. I always thought that my diet was average and that i consumed the correct amount of calories, vitamins and minerals from each food groups. Apparently i was wrong, from looking over my 3 day assessment, i recorded my food in take, quantities, drinks, snacks, condiments, mood, where and who i was with during meal, time of day and time spent eating. My eating habits are not the best and could lead to serious health problems in the future that may be detrimental. it was recommended that my calorie in take should be based on a 1800 calorie diet with at least 30 minutes of physical activity a day from www.mypryramid.gov .
Looking at my total intake compared to the DRI requirements I will need to increase with more carbohydrates which I get from eating more bread, beans, milk, potatoes and a large number of foods. The food that I ate those three days was not complete because of the low amount of carbohydrates that didn’t provide enough protein, vitamin D, and calcium. I was surprised that I did not meet the protein, carbohydrate, and lipids were below DRI standards. I always thought by lowering food intake or smaller proportions of junk foods would prevent me at my older age from gaining weight which is incorrect. It is very important to keep macronutrient amounts in the recommended range.
Through the Mac Diet Activity, I have learned a lot about my eating habits. I generally try to eat fully cooked and healthy meals rather than filling up on junk food. Breakfast is definitely the most important meal of the day, so I almost always start the day off with big nutritional breakfast. However once lunch comes my eating changes. I usually buy a 16 oz soda at lunch time because it is always available and is so irresistible.
Many people believe buying fast food when you are busy helps you out. I believe in the long run that eating fast food causes obesity and that scheduling and making time to make healthier foods is a better choice. If you are in a hurry and it isn’t possible to make something health you should stop at a place that sells healthier choices. McDonalds is the choice for many people on the go, but you can go to Panera Bread or Chipotle and get better tasting and healthier choices. Another reason for obesity is that Americans don’t receive the amount of physical activity or exercise their bodies need.
When trying to keep a child at a healthy weight, there are multiple things parents or guardians can do to help their child stay healthy. Most of what a child eats depends on what the parent or guardian bring home from the grocery store. Foods that are low in fat and high in fiber are the more preferred foods. Most foods today are having certain vitamins the body needs added to our normal foods that usually don’t have those vitamins. Fiber is a grain being added to our daily foods, because most people don’t get enough fiber in their