In comparing my diet to the recommendations received by the Food Guide Pyramid, it is nothing like what I thought it was. I am over and under on most of the food groups breakdown. I was expecting to see more positive results in my diet; I thought that I ate a healthy diet most of the time. The grain food group as a whole, I was just one ounce under. I ate ½ of an ounce of whole grains, whereas I ate 4 ½ ounces of refined grains. Therefore, I need to consume more whole grains and less refined grains. Vegetables I was ½ of a cup under for the four day analysis. The fruit group I was under; I consumed ¾ of a cup, and it should have been 2 cups. The dairy group I should have consumed 3 cups and I only consumed ½ of a cup. As far as the protein group, I was over by 2 ½ ounces. Although, all of my protein consumption was meat, poultry, eggs, and a small amount of nuts. I should have had more seafood. I was under in oils; I consumed 4 teaspoons, and the recommended amount is 6 teaspoons. As far as total calories are concerned I received a good status with a total of 1826 calories. However, many of those calories included empty calories, solid fats, and added sugars. After seeing the overview of my food groups and calories report over a four day period, I realize that I need to make some changes in my diet. I need to replace refined grains with whole grain foods, such as whole grain breakfast cereals, breads, and pastas. Vegetables include five sub-groups that include dark green, red and orange, beans and peas, starchy, and other. Typically, I do well with the dark greens and red and orange sub-groups because I eat many salads with tomatoes, carrots, and dark green leafy greens. However, I am the type of person that uses too much salad dressing on my salads. Although, I do use light, fat free, and lower calorie salad dressings. The beans and peas and starchy groups I usually don’t do well with. Maybe I could start adding some beans and peas to some of my salads to incorporate those into my diet more often. Taking my starchy vegetables into consideration, I could eat more corn and potatoes. I already steam my vegetables when cooking, so that is a lower fat habit. My fruit consumption is often a hit and miss category. I need to keep more fresh fruits on hand and eat those for snacks throughout the day. My protein category consists of meat, poultry, and eggs in which case I am over the recommended amounts. I need to take some meats out of my diet and replace with some seafood options. As far as empty calories, solid fats, and added sugars I basically need to pay closer attention to the Nutrition label on the food packages to reduce these intakes. Another issue that I am aware of is that I know that I do not drink enough water throughout the day. The average person should consume 8 glasses of water a day. I drink only one or two. I have chosen to examine food labels for a few of the things that I use on a consistent basis. The first is my Coffee House White Chocolate Mocha creamer that I use daily in my morning coffee. The serving size is 1 Tablespoon which has 35 calories (15 of those calories are from fat), 2% total fat; 5% saturated fat, 6 grams of carbohydrates, 0 grams of protein, and 0 grams of dietary fiber. My second choice is Light Balsamic reduced fat salad dressing. The serving size is 2 Tablespoons which has 45 calories (40 of which are fat calories); 6% total fat; 3% saturated fat; 2 grams of polyunsaturated fat; 1.5 grams of monounsaturated fat; 2 grams of carbohydrates; no dietary fiber; and no protein. My third choice is spaghetti noodles. The serving size is 2 ounces dry, ½” circle which has 210 calories (10 fat calories); 2% total fat, no saturated fat, trans fat, or monosaturated fat; .5 grams of polyunsaturated fat; 42 grams of carbohydrates, 2 grams of dietary fiber, and 7 grams of protein. The process in which I created my customized nutritional
Healthy Eating Plan SCI/241 June 17, 2012 Madhuri Vemuri As suggested by the website, my current eating plan is far less than nutritious. Unfortunately, my current meal plans on a daily basis are completely lacking in fruits and vegetables. Choosemyplate.gov is a website that is backed by the United States Department of Agriculture, and while I do respect that fact, I cannot say that I appreciate the feedback I have been getting from this website. It has a huge lack of options when it comes…
your food journal pointing out the healthy aspects of what you eat and the unhealthy aspects. You will be required to develop a healthy eating plan for the future. The articles that you use should support what is in the paper. For example, if you eat too much fast food find an article on why or why not it may be healthy. You will be required to develop a healthy eating plan for yourself. http://www.everydayhealth.com/diet-nutrition/meal-planning/healthy-snacking-benefits.aspx http://janicewhite…
Head: My Healthy Eating Plan My Healthy Eating Plan Axia College When one is thinking about what they are going to eat, most do not think about the essential nutrients that are in the food they are craving. Eating healthy is the farthest things from the mind. Many of us do not know how to eat healthy, do not have the money to eat healthy or simply do not have the time. How important is it to eat healthy? This subject will be examined throughout this paper along with examining my eating habits…
Healthy Eating, Nutrition, and Exercise Plan Sarah Noble SCI 241 October 21, 2012 Tiera Pack Lawyer Healthy Eating, Nutrition, and Exercise Plan * Identify a current health problem or nutritional need you are experiencing, or a health or nutrition problem you can foresee experiencing because of your family history: for example, heart disease or diabetes. Briefly discuss the condition you have chosen. Taking this class has opened my eyes to habits that my family practices that contribute…
For Healthier Eating, Avoid Fast Food Eric Schlosser’s essay, “Why McDonald Fries Taste So Good,” states “The rapid expansion of McDonald’s and the popularity of its low-cost, mass-produced fries changed the way Americas eat “(pg. 559). Fast food is a global phenomenon and people who consume fast food are becoming obese or overweight. Today, there is a growing awareness that the food we eat affects our health and therefore, our whole life. As, Americans recognize the dangers that these fast…
Parents in Children’s Eating Habits Shaquanda L. Taylor DeVry University Obesity in America is at an all-time high and parents need to be concerned about the rise of obesity in children and youth because obesity may lead to the following health problems: heart disease caused by high cholesterol and/or high blood pressure, type 2 diabetes, asthma, sleep apnea, and social discrimination. Solution 1: We as parents should be a positive influence in our children’s eating habits through parenting…
Amuaku. Student Id: 102768828 Candidate no: 8561347 Synopsis title: “Healthy Eating and the UK’s major food retailers: a case study in corporate social responsibility” The reason why I chose this article was because e the headline attracted me as being very sophisticated and into depth about the healthy eating advertising in this country. Its also interested me because I did background research on America’s healthy eating campaigns in all of the major stores and I wanted to see the comparison…
Food Rules has many ideas to be able to maintain a healthy life in our decision about food. Michael Pollan demonstrates how tradition over the years has being affected. In Food Rules, Michael Pollan helps us answer the question “What should I eat” there are many reasons he gave us to understand our bad habits, and our healthy diet. One reason will be the Western Diet, it has being an extremely impact over what food is produced, and why is so bad about it. There is a lot of sugar, salt, fat in…
Sabic My long term goal was to start eating healthier so that I was able to have more energy in my body to be able to do the recommended exercise I need. I: Introduction Overview of my Behavior Change: I selected this behavior change because I have very bad eating habits. I work at a fast food place so I eat a lot of fast food. Going to HACC, makes it hard to eat healthy because there is not a lot of healthy foods in the cafeteria. I want to eat healthy in order to obtain more energy. I love…
regimen. (The Free Dictionary by Farlex, 2013) The Atkins Diet claims eating as much protein or fat heavy proteins as needed or wanted to. Eating as many as 3 plus meals a day full of protein, is the main ingredient in the Atkins Diet plan. The very few rules The Atkins Diet provides is to eat plenty of fruits and vegetables, and to try to limit your carbohydrates to only high fiber whole grains. (The Atkins Diet, 2013) When eating foods composed primarily of protein, fat and fiber, the body produces…