Diet analysis Essay PDF

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Macro-nutrient report and MyPlate...

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Christian Carde-Guzman Homework #1 Diet Analysis Having a well balanced diet it is essential for a healthy life and to maintain an overall body wellness. There are many benefits to the body when people eat healthy. The three benefits that point out are keeping a healthy weight, preventing health problems and acquiring more energy. Even though there are people who think there are no health risks when they avoid eating healthy, eating healthy helps them have a healthier body, and prevent diseases and other risks to the body. Some reasons people may avoid healthy eating are that they are not financially able to buy the necessary items to have a healthy diet or that they just don’t know how to maintain a healthful diet. For this essay a 3 days food journal was taken in consideration in order to keep track of what items were consumed in a regular day, and to analyze how the intake is compared to the regular standards in a healthy diet. Having this assignment is a good way to open the eyes to the reality of how beneficial it’s to keep track of the food intake in a day. Usually, I struggle when I have to keep record of my diet, this time I did pretty well writing everything down, even what condiments were used to prep every meal (when prepared at home), and this gave me a tool to keep in mind the amount of what macronutrients I’m consuming and the AI in a day . Referring to the reports, I did well maintaining a balanced proteins and carbohydrates intake based on my DRI; total fats were a little bit too much for my RDA scoring 37% of my percentage of total kilocalories (35% was the recommended percentage). Compared to my DRI report, saturated fats were the only one above the recommended range with an excess of 7.3g. In the other side, carbohydrates were below the recommended range for 78g, even when I accomplish 45% of total kilocalories (45%65% is the recommended average by the AMDR). Based on the intake compared to DRI, also was found that my sodium intake it’s very high, this one its 21% above the recommended range by my DRI. In order to improve my diet, several things have to change. First, my plate has to be more diverse and will have to fallow MyPlate recommendations on the portions per macronutrients and sizes. Dairy products have to be reduce to the half of my actual consume, my dairy intake its 3 to 5 cups per day when it should be no more than 3 cups per day. My vegetables and fruits intake will have to increase; these two groups are underrepresented in my daily intake and are not enough to fallow the recommended portion by MyPlate. The sodium intake it’s another factor that have to change in my eating habits to maintain a healthy range. Fat intake will have to be closely monitored in order to keep saturated fats in a healthy range. Carbohydrates will have to be added to my diet, in a moderate way to fall in the range and be on track. With the

regular consumption of fruits and vegetables I expect to increase the fiber intake in order to, at least, reach a 50% of my DRI recommended intake, and to help with bowel movement. Regarding to my daily activity (exercise) will have to be moderated; my recommended EER is 3322 kcal/day and I am losing and average of 824 kcals. Some habits that I will keep on mind during the next week will be the incorporation of different macronutrients to my plate; I will start adding fresh fruits to my breakfast. Adding fresh fruits to my breakfast will count as my breakfast and it will add more nutrients to my body like healthy carbs and sugars, this will help with my fiber intake and will help me to keep with the recommendations of MyPlate. Buying a low sodium light butter and decrease salt consumption will, also reduce sodium in my body, and will help with the reduction of saturated fats. A big change will be to avoid the purchase of “fast food”, due to my life style this is a little bit hard because I work 8am to 4pm, and I go to school 5pm to 10 pm. This week I will prep my food on Sunday and I will take, at least, breakfast and lunch with me, doing this will increase the variety of macronutrients in my diet and it will help to keep in track with the recommended portion of food by MyPlate; the comparisons with DRI will be better and percentages will be within ranges. I also will keep track on my EER, the kcal/day may increase since I will have a better nutrition when adding more elements to my diet. This week leading a healthy lifestyle it will be a conscious decision, it will be important to recognize that a healthy living and moderate macronutrients consumption ensures a longer life span as well as a life free of disease and complications....