Diet analysis Essay

At a young age, I had always had an aggressive appetite, never caring ab discover(predic play out) what I put into my body because I was young, and it was of no concern to me. all e genuinelyplace the last 5 years, I progress to been more aware of my take habits, unless still non making a conscious swither to change what my body intakes. Throughout, My Diet analysis research, I was able to site consume habits that I was unaware of specifically during the week solar mean solar days. I decided to demonstrate dickens of my busiest days during the week, Monday and Tuesday and one lacks day, being Sunday. My developings were somewhat surprising, showing me on paper just only how unhealthy my eating habits are. My nutrition abbreviation gave me just the motivation I removeed to fully make a change within my everyday victuals. Overall, it is very clear that I postulate to make some changes within my diet on a day-by-day basis in order become fit and healthy. My resul ts from my 3 day recall shocked me clarifiedly, because I didnt realize how little I ate, but how unhealthy mevery of my food choices were. I wasnt in range with my calorie intake for the 3 days. My calorie intake was over 1500, and my recommended calorie intake was a little over 1200. The foods I ate that consisted of the most calories were foods from fast food restaurants, mainly being McDonalds, and foods that were full of carbs. I generally eat a lot of fast food during the week because my schedule is so hectic and non cloture, I dont be possessed of time to indulge in anything else. My calorie intake was higher on Sunday and Tuesday than it was on Monday. My overall calorie intake on Monday was 100.1, Tuesday it was 2312.7 and on Sunday 1258.7. I was a little surprised to see that my calorie intake on Monday was lower than on Sunday, but after reviewing the foods I consumed, it made sense. Out of the 3 days, Monday was the day I consumed the most vegetables, color tea, and pee. I typically drink a lot of pissing and dark-green tea every day, so that wasnt a surprise, but fit in to my diet analysis my vegetable intake for Monday was excellent. My vegetable intake is commonly higher on Sundays because my mother usually cooks, and makes at least two green vegetables for that particular meal. As I continued to review my diet analysis I noticed I barely ate any fruits, which was very clear to see considering over the 3 days I had only eaten chunked pineapples, and the fruit that was in a smoothie. According to the USDA dietary guidelines my fruit intake should be at least 33% a day. Its obvious that I need to substitute snacks, such as cookies, and chips for an apple or a fruit cup every day to meet my fruitrequirement. I wasnt too surprised to find that my fruit intake was low because I dont prevail to eat fruit on a daily basis. I would contumaciously say I indulge more vegetables than I do fruits, and that believably wont change too some(prenom inal) when it comes to my diet.Even though Im aware that I have a slight addiction to salt and salty foods I was still disgusted at my sodium intake. My average sodium intake came out to be 12263.4 over the 3days. I am now more than ever motivated to stop adding salt to everything I eat because not only is it a ruffianly habit, but it can do much damage to my body in the long run . Along with having a high sodium intake, my Trans and pure elaborate intake was high. Trans fat is something I never want in my system, but consuming fast food doesnt necessarily attend to me met this goal. My average intake of saturated fat over the 3 days was 13.7 and my overall trans-fat intake was 1.5. Although my trans-fat intake wasnt exceeding, its not something I want to ingest/digest even in small amounts. I typically drink a lot of water, but according to my diet analysis, I need to be crapulence twice as much as I consume. I dont drink sodas or juice at all, so my beverage intake only consi sts of water and green tea so seeing that I still need to consume more water was shocking. My average intake over the 3 days was 1,607.19 and I need my recommended number is 2,700.00. This exit probably be one of the easier changes to make because I dont mind drinking water, and prefer to drink water over any other beverage. I believe if I become more active this forget tending me consume more water throughout the day. Drinking the recommended amount of water every day is important to me because water helps your body work to its superlative potential, and helps with skin, hair and nails. I usually find myself exhausted and extremely deteriorate throughout the day, and never really knowing why or exactly how to change that aspect of my life.When reviewing my Vitamin intake, it all began to make sense. My Vitamin levels are very low, specially my Vitamin D level, which goes hand in hand with my energy explaining why Im always tired. My Vitamin D intake was 1.13 which is extremel y low compared to my recommended amount, which was 15.00. In order to help increase my vitamin D level, I have to premier research which foods have a high level of vitamin D. I do recall when I was 18 my doctor explaining to me that my Vitamin D level was low, but seeing it makes it much more real. The weather has an effect on my Vitamin D level being low as well. The cheer is a groovy source of Vitamin D, but because itswinter my exposure to sun is limited. milk also has a great amount of Vitamin D, but unfortunately I am lactose and tolerant, which probably has a great effect on my Vitamin D level. It would be in my best interest to consume Vitamin D supplements to help increase my Vitamin D levels efficiently. I currently do not exercise as often as I should considering the foods that I eat on a daily basis. I do however have a job that consists of being active with children three time out of the week, which is a nice benefit. Once the spring is here it would be in my best int erest to go running every day for at least 30 minutes. This will help with my physical activity and sun exposure, helping with my Vitamin D levels. I would like to continue to monitor my eating habits using my diet analysis because I do believe it is spartan to determine my eating habits with only analyzing 3 days. But it is still very evident that I need to make some changes. The Diet Analysis project has taught me a lot about my own eating habits and has godlike me to modify them for a healthier lifestyle. Probably the biggest change I will make after having done this project is to increase my intake of vegetables, fruits and Vitamin D. Fruits and vegetables will provide more fiber in my diet (something I am lacking) as well as certain other vitamins and minerals that I am deficient in. I will also try to limit my fat intake, especially saturated fats, trans-fats, and fats from animal sources. I may even start packing my own lunches since most of the flaws in my diet are from o f snug and fast foods.