AlecG's Food Groups and Calories Report 09/06/13 - 09/09/13 Your plan is based on a 3000 Calorie allowance.
Food Groups Target Average Eaten Status Grains 10 ounce(s) 11 ounce(s) Over Whole Grains 5 ounce(s) ounce(s) Under Refined Grains 5 ounce(s) 10 ounce(s) Over Vegetables 4 cup(s) 2 cup(s) Under Dark Green 2 cup(s)/week cup(s) Under Red & Orange 7 cup(s)/week 1 cup(s) Under Beans & Peas 3 cup(s)/week 0 cup(s) Under Starchy 8 cup(s)/week 1 cup(s) Under Other 7 cup(s)/week cup(s) Under Fruits 2 cup(s) 2 cup(s) OK Whole Fruit No Specific Target 2 cup(s) No Specific Target Fruit Juice No Specific Target cup(s) No Specific Target Dairy 3 cup(s) 2 cup(s) Under Milk & Yogurt No Specific Target 1 cup(s) No Specific Target Cheese No Specific Target 1 cup(s) No Specific Target Protein Foods 7 ounce(s) 5 ounce(s) Under Seafood 11 ounce(s)/week 0 ounce(s) Under Meat, Poultry & Eggs No Specific Target 5 ounce(s) No Specific Target Nuts, Seeds & Soy No Specific Target ounce(s) No Specific Target Oils 10 teaspoon 3 teaspoon Under Limits Allowance Average Eaten Status Total Calories 3000 Calories 2662 Calories Under Empty Calories* 459 Calories 704 Calories Over Solid Fats * 475 Calories * Added Sugars * 228 Calories * Alcohol * 2 Calories * *Calories from food components such as added sugars and solid fats that provide little nutritional value. Empty Calories are part of Total Calories.
Note: If you ate Beans & Peas and chose "Count as Protein Foods instead," they will be included in the Nuts, Seeds & Soy subgroup.
AlecG's Nutrients Report 09/06/13 - 09/09/13 Your plan is based on a 3000 Calorie allowance.
Nutrients Target Average Eaten Status Total Calories 3000 Calories 2662 Calories Under Protein (g)*** 56 g 108 g OK Protein (% Calories)*** 10 - 35% Calories 16% Calories OK Carbohydrate (g)*** 130 g 380 g OK Carbohydrate (% Calories)*** 45 - 65% Calories 57% Calories OK Dietary Fiber 38 g 24 g Under Total Fat 20 - 35% Calories 28% Calories OK Saturated Fat < 10% Calories 9% Calories OK Monounsaturated Fat No Daily Target or Limit 10% Calories No Daily Target or Limit Polyunsaturated Fat No Daily 6% Calories No Daily Target or Limit Target or Limit Linoleic Acid (g)*** 17 g 16 g Under Linoleic Acid (% Calories)*** 5 - 10% Calories 5% Calories OK -Linolenic Acid (g)*** 1.6 g 1.4 g Under -Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.5% Calories Under Omega 3 - EPA No Daily Target or Limit 12 mg No Daily Target or Limit Omega 3 - DHA No Daily Target or Limit 44 mg No Daily Target or Limit Cholesterol < 300 mg 283 mg OK Minerals Target Average Eaten Status Calcium 1000 mg 1245 mg OK Potassium 4700 mg 3719 mg Under Sodium** < 2300 mg 4652 mg Over Copper 900 g 1998 g OK Iron 8 mg 20 mg OK Magnesium 400 mg 393 mg Under Phosphorus 700 mg 1617 mg OK Selenium 55 g 140 g OK Zinc 11 mg 11 mg OK Vitamins Target Average Eaten Status Vitamin A 900 g RAE 1100 g RAE OK Vitamin B6 1.3 mg 3.3 mg OK Vitamin B12 2.4 g 5.4 g OK Vitamin C 90 mg 174 mg OK Vitamin D 15 g 3 g Under Vitamin E 15 mg AT 6 mg AT Under Vitamin K 120 g 303 g OK Folate 400 g DFE 749 g DFE OK Thiamin 1.2 mg 2.7 mg OK Riboflavin 1.3 mg 2.6 mg OK Niacin 16 mg 39 mg OK Choline 550 mg 336 mg Under Information about dietary supplements.
** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition, people who are age 51 and older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.
*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and -linolenic acid) have two separate recommendations:
1) Amount eaten (in grams) compared to your minimum recommended intake. 2) Percent of Calories eaten from that nutrient compared to the recommended range.
You may see different messages in the status column for these 2 different recommendations.
To begin my analysis, I would like to address the grains food group. I was over the target amount of grains, but varied in my types of grains. I had a sufficient amount of refined grains but was lacking in whole grains. I realize whole grain foods can sometimes be a challenge to obtain, but I could add a bowl of whole oatmeal into my diet as a part of breakfast. I could also try to add brown rice into a dinner meal. With my excess amount of refined grains, replacing white rice with brown rice and/or foods made with white flour with whole-wheat flour will limit my refined grains and increase my whole grains. Finding foods with their first ingredient listed as whole grain will also help me The next food group would be the vegetables. I was under the target by a little less than half. I could use a little increase on each type of vegetable. The amount shown for the target of each vegetable type is based on a certain amount per week and my intake was over three days so it may be a little misleading at first sight. I will definitely need an increase in red and orange vegetables, which I can obtain by adding carrots or a sweet potato as part of my dinner. I personally like both of those foods and do not think that would be hard to do. I could also try adding tomatoes into my diet; although I am not a big fan of them I could just add them onto a sandwich. Next I need to increase my intake of beans and peas. I know that I do not eat either of these very often, but could add some black beans as a side dish to my dinner or in a burrito. Starchy vegetables are the next type I need to slightly increase. This can be accomplished by eating foods such as corn, green peas or potatoes. I can easily add any of these foods to my dinner. I can either buy the foods myself or find them among the dining halls/restaurants. I will also need an increase in my intake of dark green vegetables and others. I would most likely eat broccoli or spinach to meet my dark green vegetable requirements. This can be done through a stir-fry with plenty of broccoli and/or a spinach salad. My other vegetables can be obtained through foods found in a salad such as celery, cucumbers, zucchini, onions or avocados. My fruits food group fulfilled the targeted amount therefore I can continue to eat my whole fruit and fruit juice at the same amounts. My dairy group was slightly under the target. I could simply increase my intake of milk by having a couple glasses for breakfast and dinner. I could also have a yogurt for breakfast or add some string cheese into my diet. Following that food group is the protein foods. I was significantly under for seafood and mostly consumed protein through meat, poultry and eggs. I can adjust this by adding fish into my diet, such as salmon, which I personally enjoy, but need to eat it more often. I could also try adding in snapper or tuna. If I want to get really fancy, I could try adding lobster or squid into my diet as well. I need to increase my nuts, seeds and soy amount slightly, which can be accomplished by eating products that include mixed nuts as well as almonds, cashews, pecans and walnuts. My amount of oil needed was under the target and therefore needs an increase. I can include canola oil or olive oil into my diet. Two of which I am familiar with. I can also obtain oil through mayonnaise (on a sandwich) or from within certain salad dressings. My total calorie intake over the three days averaged out to below my designated target. I plan to eat foods with less empty calories and eat more nutrient dense foods, most of which I mentioned above. Of my nutrients, I was only low in dietary fiber. I can increase my intake of dietary fiber by including beans or legumes into my diet. This may include split beans, black beans or green peas. I can also add more whole grains, such as whole grain bread on a sandwich or whole grain pasta for dinner. Extra fruits and vegetables will also help my intake of dietary fibers. I can add most these into my diet as a part of any meal of the day. Of my minerals, I was low in potassium and magnesium, both of which I was only under by a small amount. I can increase my potassium by adding a banana to my breakfast or as a snack in between classes. Extra magnesium can be obtained through some of the foods I mentioned above, such as a spinach salad, almonds, cashews, beans or brown rice. Lastly is my intake of vitamins. I was low in vitamin D, E and Choline. I realize that much vitamin D is obtained through exposure to sunlight, but as a part of my diet I can add more fish such as salmon tuna, and/or mackerel. Eating more oranges and drinking more orange juice as a part of breakfast can increase my vitamin C. I can increase my choline by adding more eggs or chicken to my diet. These are both excellent sources and could be a part of any meal. The strengths of my diet include the fact that I was only slightly under some of the target amounts of food groups. I was not excessively low in any specific food group. I did well in getting the correct amount of nutrients, vitamins and minerals through the foods that I ate. Not to mention that I also take a multivitamin that helps to increase these intakes. I was only under in few and it was by a slight amount. I mentioned my areas of improvement in my previous text. Overall, I enjoyed this activity very much. I have never gone in depth on what and how much nutrients I am actually consuming. This helped me realize what I need to improve on and is promoting me to eat healthier. I would honestly say that I have been eating healthier since I have done this three-day food tracker. I have learned what I can cut down in and what I can add to my diet. This will all help me with learning and being healthy. Energy Expenditure, BMI and Waist Circumference Worksheet Male Age ___19____ 1. Convert height and weight to meters and kilograms Height__72__inches/ 39.3= Height ___1.83___m Weight_150_pounds /2.2 = Weight ___68.18__kg Calculations (EER, REE, TEE) PA = 1.25 active EER = 662 (9.53 x 19) + 1.25 x (15.91 x 68.18 + 539.6 x 1.83) 662 ( 181.07) + 1.25 x ( 1084.74 + 981.98) 480.93 + (1.25 x 2066.72) 480.93 + 2583.4 = 3064.33 kcal/day REE = (66.5 + 13.8 X weight(kg)) + (5.0 X height(cm)) - (6.8 X age(yrs)) (1007.38) + (915) (192.9) = 1729.48 kcal/day TEE = 1729 kcal/day ( x .85) = 1469.65 kcal/day 1729 + 1469.65 = 3198.65 cal/day
BODY MASS INDEX
CALCULATE BMI: BMI = weight (kg) / height (m 2 )
BMI = __68.18__kg /____1.83___m 2 =_______20.4_kg/ m 2 ____
WAIST MEASUREMENT
Circumference of waist______31__inches.
Hip circumference: _______35___inches
Waist to hip ratio = 31/35 = 0.88
My calculated energy expenditure was almost the exact amount of calories I am supposed to eat each day based on mytracker analysis. It is helpful to know that they correlate with each other and therefore I am surer of what my daily calorie intake should be. I think the energy expenditure calculation done as a part of this project is more accurate, but since it was so close to mytracker it does not make much of a difference. My resting energy expenditure is 1729 cal/day and my estimated energy needs is about 3064 cal/day so therefore this shows I need that I need to burn at least 1300 cal/day with physical activity. I personally do not think that is much of a struggle because I like to stay physically active playing sports and working out. Based on my BMI results, I am not underweight or overweight and therefore my overall health is good. My waist to hip ratio was healthy as well. My waist circumference is 31 inches, and since I am under 40 inches, I am not at risk of cardiovascular disease, type 2 diabetes, and hypertension. My waist to hip ratio is .88 which means that I am not at the risk of chronic disease either since it is under .90. It is close, so I will make sure to keep an eye on it. For the most part, I am not at risk of any diseases or health risks at the time.
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