¶ … daily dietary log reveals a relatively balanced diet, with mainly vegetarian sources of protein, whole grains providing complex carbohydrates, and wholesome fats such as olive oil offering lipids. Over the three days, I consumed two eggs, a package of tofu, and several cups of beans as my primary sources of protein. Also during this period, I consumed several cups of whole grains, cooked fresh at home including brown rice and quinoa. To this base of whole grains, I usually add steamed or wok-fried vegetables including kale, carrots, chard, broccoli, or whatever happens to look fresh at the market. I usually add garlic, onions, chili peppers, and other spices to enhance flavor and sometimes cook a coconut milk-based curry. Breakfasts often consist of whole grain cereals with nut milks, but once or twice a week I will switch to yogurt because I appreciate the probiotics. To the yogurt I may add honey, but generally I do not consume sweet things. For snacks, I sometimes eat whole grain crackers with avocado, but often I simply eat some leftovers from the previous meal rather than junk food. Generally my diet is healthy, and reflects a balanced intake of all macronutrient groups, albeit with some room for improvement. On two out of the three days, my protein and dairy intake were both below the targets. One of the three days, even my grain intake was below the targets, but on all three days my vegetable intake was above target. As I do not consume many fruits, I did not score in this...
Fruits contain fiber as well as vitamins, but I do get both fiber and vitamins from other sources including vegetables and whole grains. Generally, my caloric intake is low and I could even include more snacks without worry. As I am consuming often vegetarian forms of protein combined at the same meal with whole grains, I am receiving balanced, complementary proteins, important because "combining two or more foods with incomplete proteins, to form complementary proteins, can provide adequate amounts of all the essential amino acids," ("What are Complementary Proteins, and How do We Get Them?" 2011). Both tofu and quinoa are complete proteins, and I eat these foods regularly and therefore have a healthy intake of protein overall in spite of not consuming meats most of the time (Rail, n.d.).
The latter two can be enjoyed cooked or cut up fresh, in a salad. If she uses spinach instead of lettuce in the salad, the subject can boost fiber even further and add a little more iron to her diet. Current consumption of iron is just under recommended amounts. High fiber fruits, including apples, oranges and pears, will not add significant calories if consumed in moderation (How Do I
Too much fat, on the other hand, leads to problems like high blood pressure, fatigue, joint problems, heart issues -- the list goes on. My recommended daily intake of calories from fat is 662.02 out of a total of 2364.36, or 28%. On Day Three, my total intake of calories from fat was 433.9 out of a total caloric intake of 1237.2, or 35%. This suggests that I need
Diet Analysis Project Day Food Record Having a diet does not necessarily mean a balanced diet where proteins, carbohydrate and vitamin-rich food are spread out in the individual's daily eating habits. The first day's diet for 28th January 2013 is therefore highlighted below. Breakfast (7.00am): egg tbsp. canola oil margarine 1/2 apple sliced piece whole-grain bread cups green tea Lunch (12.30pm): tuna sandwich on whole-grain bread w/lettuce and tomato and 1 tbsp. low-fat mayonnaise 1/2 cup baked chips glass juice Snack (3.00pm): whole orange
Dietary Nutrition Analysis I am fairly consistent with my breakfast. I eat breakfast every morning. I usually have 1/2 to 1 cup of cottage cheese every morning. I also usually have 2-3 cups of crystal lite with breakfast. I do drink orange juice 1-2 times a week. I am not very consistent with lunch. When I am at home, I don't always have very much to eat. When I am at
1. What are your target recommendations for each of the following?Energy 2121Protein 86.4gCarbohydrates 324gFat 56.5gFiber: 25-38g/dayVitamin D: 15-20 mcg/dayCalcium: 1000-1300mg/dayIron: 8-18mg/dayPotassium: 4700mg/daySodium: less than 2300mg/day2. How does your diet compare to the recommendations you received from Cronometer when reviewing the following? Discuss and compare your results.Energy: 110% Intake is slightly over the average requirement, so adjustments may depend on weight goalsProtein 90%--- Intake is adequate to slightly high, but it\\\'s
Nutrition Intake Daily Recommended Servings The FDA recommends that each person consume between eight and 11 servings of breads and grains per day. On my first day, I ate three servings of food from the grain category: oatmeal, a baked potato, and pasta. On my second day, I ate five servings of grains: wheat toast, rice, and crackers. I am not consuming enough whole grain foods. The FDA recommends between three and five
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