Nutrition Analysis of my Diet Journal Essay

Based on a 24 Hour Recall of my diet, results using NutriCalc Plus report that my food intake lacked a healthy balance of all food groups. My Grain intake reached only 60% of the My Plate daily recommendations. My Vegetable intake was a mere 50% of the recommended servings. Additionally, I consumed 84% of the daily recommendations for the Dairy Group. Nonetheless, I did exceed the recommendations for the Fruit Group and Protein Group with intakes of 155% and 107%, respectively.

According to my calculations, I have a BMI of 27.6 which puts me in the category of being overweight. A person my age and height should have and ideal weight ranging from 160lbs to 175lbs. Many risk factors that are associated with being overweight includes, coronary heart disease, hypertension, stroke, type 2 diabetes, metabolic syndrome, cancer, osteoarthritis, and sleep apnea. I consider myself a healthy overweight person because BMI cannot dictated everyone healthy state such as body builders; I perform similar workouts to body builders so I am at my BMI goal.

Day 1 of recording my food intake that Moring I had a small bowl of frosted flakes cereal with 2 percent milk. For lunch, just a glass of water with lemons and bad of hot fries. Throughout the day, I had a few snacks blue raspberry snow cone, ice-cream cone from dairy queen and four-piece chicken nuggets from Wendy’s for dinner I had fully loaded nachos with chicken and beef, lettuce, sour cream, beans, guacamole, tomatoes and shredded cheese and later that night I had a hot dog without the wiener and just chili and cheese.

There should only be about ten percent or less of calories that are from saturated fats. Referring back to my food log I can see that I exceed the value about 8%. Throughout my diet I increased the intake of green leafy foods to help balance out my diet along with mixed vegetables. One thing that I did not add on to my diet is fruit. Fruits play a major role with digestion of foods, which should have incorporated in my diet to balance it. I really need to increase my physical activity level, including both cardio and interval training. I know that the carbs that I consumed really puts on a lot of weight and makes me bloated. Also the juices that I drank were full of sugar. After reading through the book and discussion in class I have realized that I need to stay far away from food with added sugar. Moreover, I should be consuming food low in saturated fats, and has no added

For this three day diet analysis project I wanted to eat as I normally would and be honest about all that I ate, to analyze not only what and how much I was eating, but also to see how healthy my diet really is. By doing so I can see if any of my diet choices are putting me at risk for certain health diseases, and what changes can be made to make my diet healthier. After analyzing my diet, I would say I am fairly healthy, though I am out of the target range in a few areas. My profile calculated from my weight and height indicates that I have a BMI of 20.5. This is considered to be healthy; the healthy range is anywhere between 18.5-25. This was reassuring to hear because I am happy at my current weight, and

For my analysis, I choose to track april seventh through april ninth. There was no particular reason why I picked these days over others, and on a whole they were relatively normal. However, it was at almost the end of spring break, and as I spent it with friends I found myself eating slightly unhealthier than usual. Using SuperTracker.gov, I set my calorie limit as a flexible 1,600 calorie intake that is recommended for a seventeen year old standing at five feet three inches, and weighing around a hundred and twenty pounds. My activity levels vary with my schedule, but on the whole I try to keep a steady exercise routine every few days. Counting calories is new for me, and as I tracked my calorie intake throughout those three days, I

My current caloric intakes, varies from day to day. On some days, I exceeded the DRI’s recommendations; however, my caloric intake most often fell below the recommended amounts. Both of these are important in maintaining a healthy body weight. Consuming too many calories can cause weight gain. In addition, consuming inadequate calories can have the same effect. Since calories are used as the main source of energy within the body, consuming too few calories can slow down the body’s metabolism, making it difficult to maintain a proper body weight.

My calorie intake overall was quite high equaling three thousand, two hundred and seven. My recommended intake was two thousand, four hundred and five. This wouldn’t be as much of an issue if I was getting adequate exercise to burn the excess calories and the calories I was consuming were equal to the calories I was burning. I had a recommended amount of two thousand, four hundred and five and an average intake of three thousand, two hundred and seven. My average expenditure was one thousand, seven hundred and fifty three and my average net gain was one thousand

I was kind of surprised by the numbers because I have never studied my daily intakes before and they are showing that I eat a lot of carbohydrates. Macronutrients are relatively needed in large amounts. I had consumed a vast quantity of these nutrients during my three day period. For example, 21 water bottles along with the above mentioned proteins, carbohydrates and lipids.

In order to take on the challenge of improving my personal fitness, I can research my caloric intake, and find out the exact foods that

It is very obvious that my diet is not one of balance and health. Firstly, of the three days, I did not consume enough calories overall and the calories I did manage to gain were not of the best quality. On average, my fat intake was never too high, but

In this report it will be analyzing my personal diet. I analyzed myself over a 3 day period. During this period, I analyzed my eating habits on national holidays versus my day to day life. I am a 20 year old female (not pregnant or lactating) I estimate my weight to be 195 lbs. and my height is 5 foot 6 inches. My daily activity level is sedentary. My job is as a leasing professional and in that profession there is some foot traffic but not much. There is also limited heavy lifting. Out of work I participate in limited physical activity. I rock climb on some occasions and attend the gym occasionally. My personal goals currently is to stay healthy. As I lessen my work load I would like to increase my physical activity with strength training and cardio. Pertaining to my nutrition within the 3 days due to their being a holiday I ate more meat than usual. I try to add more vegetables to my diet. Fruit are not often added to my meals due to how quickly they decompose. I eat mostly organic products and limited dairy. I try to avoid bread and pasta and use vegetables as substitute in recipes that require them.

The three days in question were days I had non-dairy frozen desserts, Oreo cookies and apple muffins which are all energy dense foods that should be eaten in moderation. After reviewing many of the other reports in the database, I learned that 64% of my calories came from carbohydrates. The “AMDR for carbohydrates is 45 to 65 percent of total daily kilocalories”, so I was in range of carbohydrates however, after further review most of those carbohydrates was not from whole foods but high caloric foods.

While looking at the My Plate evaluation, my results were fairly unbalanced between each other. On Day One, all of my categories of grains, fruits, dairy, protein foods, and empty calories were above one hundred percent. The vegetables; however, were only fifty percent full. The amount of dairy I had was fairly close to one hundred percent. However, I could majorly cut down of the amount of empty calories I have each day. I could also increase the amount of vegetables I eat. On Day Two, the majority of the categories were below one hundred, with the exception of vegetables and empty calories. Dairy, however, had zero percent. This is not surprising, for I never eat a lot of dairy in my diet. In order to better my diet, I could start drinking

My estimated requirement is 2345 calories a day. However, my average calorie intake during the three days recorded was 1797 kcalories a day. Based on this information, I should be losing weight! Over the last couple months, however, I have remained a stable weight. This may be because of the abnormal nature of the diet recorded for those three days. For example, for two of the days, I ate a bagel for breakfast, and for the other I had a nutrigrain bar with an apple. On a normal schedule, I normally have either an egg sandwhich with bacon, yogurt, or a bagel. Also, on my first day of tracking, I skipped lunch. While is not uncommon that I skip lunch, it is uncommon I did not even have a snack or anything. Finally, my dinners were pretty accurate