Diet Study Part II Tommy Nguyen M,W,F 11:00am

Weight and Activity Level

During my three day diet study, I had consumed 3,645 calories all together. 1,845 calories was from the first day of my diet study, 922 calories on my second day and 878 calories on the third day of my diet study. I needed to consume 2,677 calories each day. I was off 832 calories on my first day, 1,755 calories on my second day and 1,799 calories on my third day of my diet study. My body mass index (BMI) is 28.2. which would put me in the overweight category. I have always been a big type of person. I am actually surprise that it didn't tell me that I'm obese. My family history of diseases related to weight is type II diabetes and high blood pressure. My dad has type II diabetes and I'm the one with the high blood pressure. I checked last Tuesday when I was at Walmart. I work out on a daily basis. My usual physical activities would have to consist of stretches. I would go to the park that's near my house and play basketball for about an hour. then come home and p90x for about another hour. I spend about 2 hours and 30 minutes each day, 17 hours and 30 minutes each week working out. 60 minutes a day in moderate intensity.

General Food Choices

On the first day of my diet study I had consumed 10.2 oz of grain and my recommended serving was 9 oz of grain which is just right for me. My vegetable servings was 3.7 and my recommended serving was 3.5. According to my pyramid I was just a little over the recommended serving. I had consumed 0 fruit and my recommended serving was 2. I should add fruit to my diet. My milk serving was 1.6 and the recommended serving was 3. if I want to be healthy then I'm going to have to eat more cereal. I consumed 8.9 meat & beans. My recommended serving of meat and beans was 6.5. So I went a little high on the meat and beans. I consumed a Burger King Whopper Jr., a McDonald's pounder w/cheese, a Garden salad and a Shrimp salad. All of my intake for the first day of my diet study was either just right or low which can be helped by adding a few extra servings.

Whole Grains and Dietary Fiber

During my diet study I had eaten honey nut cheerios, honey bunches of oats and whole oats. According to the 2005 dietary guidelines they suggest that we consume at least 3 servings daily. I was not able to reach my recommended serving. I will add whole wheat bread to my die and eat it as a snack when I'm walking to my other classes in school. I fell short on my dietary fiber on all three days of my diet study. First day I consumed 11 grams of fiber. I was short by 27 grams of fiber. On my second day I had 4 grams of fiber. I was short by 34 grams of fiber. On my third day I had consumed 10 grams of fiber. I was short by 28 grams. I could add 4 grams of fiber to my diet by eating an apple and 10.5 grams of fiber by eating 3 figs.

Fat and oil choices

On my first day of diet study I consumed 17.9% calories of saturated fat. My second day I consumed

8.9% calories of saturated fat. On the third day of my diet study I had consumed about 7.8% calories of saturated fat. In my home we use fish oil, corn oil, canola oil, vegetable oil, and stick margarine. I consume fish on a daily basis due to the fact that I am Asian. I also consume canola oil, fresh fruits, whole grains, and soybean, to obtain omega 3 fatty acids.

Sugar intake
During my three days of diet study. The only thing I ate that had a lot of sugar was my cereal (Honey bunches of oats) at 14 grams of sugar and a Nabisco chocolate chip cookie at 10 grams of sugar. For now on I am going to cut down on the cookies and try to find a better cereal with less grams of sugar.

Sodium intake
My sodium intake for all three days of my diet study is 8,402. For my first day I had a count of 3,735 sodium, 3,084 count of sodium on my second day and 1,583 counts of sodium on my third day. I usually just eat and not care so much about my sodium intake. So that is why my sodium is always at a high.

Vitamins and Minerals

On all three days of the diet study, I was low on vitamin A, vitamin C, vitamin E, thiamin, riboflavin, niacin, folate, calcium, phosphorus, magnesium, iron, zinc, selenium, and potassium. On two of the three days I fell below 100% of the RDA for vitamin A, vitamin C, vitamin E, thiamin, folate, calcium, magnesium, zinc, and potassium. On my 2nd and 3rd day I was low on vitamin A, vitamin C, and thiamin. Canned carrot juice, instant cream of wheat prepared w/salt, and Kellogg just right w/crunchy nuggets all have a good source of vitamin A. Canned orange drink, sweetened frozen peach, and raw peeled pummelo are all rich in vitamin C. Foods that are rich in thiamin are Worthington morningstar spicy black bean burger, Worthington morningstar garden patties frozen, and vegetarian breakfast patties. I no longer use vitamins supplements due to the fact that all my money go towards gas.

Use of Alcohol
I do not consume any alcohol what so ever, due to the fact that I am only 20 years old. Which makes me under age so I can not drink moderately for health purposes.

Factors affecting food intake

My eating habits, I like eating vegetables because I know that they are healthy for me. I am not comfortable in eating a lot of fish. On the count that fish are high in mercury. My mom is Chinese so she makes the whole family drink herbs everyday and it doesn't taste so good. I am concern about my weight and health. I think that I am going to die of a heart attack due to my high blood pressure. I hate when people touch me, not to sound all stuck up or anything. I love all kinds of sports and I would try any of them once and if I don't like it then I'll stop doing it. All I remember as a child was me always getting hit

by people. I can not cook very well, but I'm a professional when it comes to pretending to be ninja. I like cars for example trucks I love them but they cost to much. I also like little cars like acura integra. Sporty but yet still cheap to drive and it saves gas, while the insurance isn't so high. What influences my food choices was the fact that my parents makes the best foods around. I love the way my parents cook fish. I never really liked fish until I ate it. They way my parents make it tastes so good, then any other person that I ever ate it from. I have actually taken a lot of pictures of the different types of food my parents made. Then I posted all of those photos online on my myspace account and had a lot of people ask me where I got the photos from. Because all of the foods in every photo that I took looks delicious. It is funny to see the persons reaction on there face when I tell them that my parents made all those delicious foods. From taking this nutrition course. I had changed some of my eating habits. I no longer drink soda or junk food like chips. I now want to be healthy because I am not even old yet and I feel really tired every day when I get home from school. From now on I am going to join a gym so I can work out daily .

Self evaluation
My strengths with eating would be the fact that I eat a lot and I like to eat different types of food. My weakness is the fact that I think I eat a little too much. I worry that I do not exercise enough but at least I workout unlike some other people that I know. Everyday after lunch I will walk around my neighborhood for an hour instead of sitting my fat ass in front of the TV. I am going to start bring food from home to school instead of buying fast foods at school and eating it for lunch. Instead of eating out with my friends, I am going to go eat at home. where the food is healthy and free. http://fuckyeahslowjams.tumblr.com/post/945851269/gone-bei-maejor-justin-fuckyeahslowjams http://93044.tumblr.com/post/513837229/goodshit song 89

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- oh go by the pack - dance with me by 112 - jello by the pack - jiggle it by young leek - shorty wanna ride by young buck - wait (the whisper song) by ying yang twins - holla at me by chris brown - take it to the house by trick daddy - you dont have to call by usher - go girl by e40 - bitch by e40 - slidin down the pole by e40 - burn rubber by too short - she a model by yg - this is how we do it by montell jordan - you can do it by ice cube - aint no fun by snoop dogg - get it girl by bun b - bring it back by dj unk - ice cream paint job by dorrough music - dance (ass) by big sean - up by loverance - bitches aint shit but hoes and tricks by yg - my shit bang by e40 - my neck my back by khia -bang by the lost generation - drip drop by cold flames - dont drop that thun thun thun by finaticz - stop drop and roll by jinc ent - front to the back by kid zooted - yeah buddy by caramel ft billyunaire - get it drop by billyunaire - gangsters and stripper by too shirt - i got your girl like by young sam - shake that shit by tiffani foxx - look back at it by khia - lemme smang it girl by yung humma - some cut by triville - booty popper by the rejects - teach me how to dougie by cali swag district - badd by mike jones - tie me down by new boyz - im a boss by the pack - im shinin by the pack - too close by next - after party by koffee brown - tippin on my dick by go go power rangers - can you work with dat by dj quick - bankrolls by mellowhype

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