Alina Zhao

Phase 3 March 30th Grain Products Cereal Pepperoni pizza spaghetti Vegetables and Fruits tomato sauce(from pizza) carrots cucumber kiwi orange 5 Milk Products Milk Cheese (from pizza) yogurt 3 Meat & Alternatives Egg Pepperoni meatballs Others Fat (from pizza) Water

March 31st Grain Products Bagel rice 2 Vegetables and Fruits Sweet potato Broccoli grapes 3 Milk Products Meat & Alternatives Egg tilapia 2 Others water 1

April 2nd Grain Products Whole grain bagel Cinnamon raisin bread rice 3 Vegetables and Fruits Cucumber Raisin (from bread) Mango Green beans grapes 5 Milk Products Milk yogurt Meat & Alternatives egg Others Cinnamon (from bread) water

On weekdays, I tend to eat more food in general as opposed to weekends, because I am moving around instead of staying home. I eat less dairy and meat and alternatives than the food guide recommends but I can change that by tracking what I eat and planning my meals according to what nutrients I need. I usually do not snack on things that are unhealthy so my snacking is not affecting the nutritional value Im getting every day. I do not take vitamin supplements so my body does not rely on them to function. If I do start taking

them, then abruptly stopping one day can give my body a large lack of vitamins and other nutrients. Also, by taking vitamins I could stop eating healthy because I would think that taking vitamins can take the place of eating healthy and nutritiously. If I skip meals, then I would miss a lot of my daily nutrition because I do not eat enough servings of the food guide anyways. Missing a meal would mean not getting the proper nutrition I need.

Alina Zhao

Phase 4 My intake from food and supplements 1237 15.2 4.4 0.2 205.4 1039.3 238.5 20.7 85.1 48.4 385.9 99.0 658.1 8.7 Your recommended daily intake 1979 55.0 - 77.0 1500 222.6 - 321.6 26 49.5 - 173.2 700 65 1300 15

Nutrient Calories Fat Saturated Fat Trans Fat Cholesterol Sodium Carbohydrate Fibre Sugars Protein Vitamin A Vitamin C Calcium Iron

Units kcal g g g mg mg g g g g RAE mg mg mg

My intake from food 1237 15.2 4.4 0.2 205.4 1039.3 238.5 20.7 85.1 48.4 385.9 99.0 658.1 8.7

1. I am eating 16% of protein, 11% of fat and 73% of carbohydrates. 2. I am consuming 1237 calories but my recommended daily intake is 1979 calories. 3. I am not getting enough fats, protein and calcium and exceeding in my vitamin C. however, this fluctuates from day to day so I think in the future I will be fine. 4. I can keep tracking my foods and plan out what to eat everyday so that I will meet my daily nutrient goals. I think I can cut down on fruits and vegetables that are extremely high in vitamin c. I need to ingest more dairy products such as yogurt and cheese. Also, I lack vitamin d. I can help this by getting in the sun more.

Phase 5 In the past few days I have been tracking what I have been eating and I have learned many things about my eating habits and how much nutrients have been taking in. After all of this analysis I have come to the conclusion that my diet is healthy, except for a couple of nutrients that I do not get enough of. For example, I do not eat enough of calcium and protein, and I take in too much of vitamin C every day. I can counter this by continuing to track what I eat and paying attention to what Im lacking and that I need to eat less of. For example, I can eat more dairy products like milk, cheese, and yogurt. Also, I can eat more protein by eating meat, or the days I dont eat meat, I can eat the alternatives for meat such as eggs, beans and peanut butter. I lack vitamin D and so I can supplement that by staying out in the sun more, and also eat more foods rich with vitamin D like fish. I eat too much of vitamin C, so I can eat less of vitamin C rich foods such as kiwis and mangoes. I can still eat these foods, just in moderation. I find that the thing that surprises me the most about my diet is the fact that I do not get enough protein. I usually start my day with an egg, and often eat meat, red and white. However, now I know that I do not and I can fix that by eating more meat and alternatives. I think it is great that I seem to be getting most of my required nutrients, although there can still be many changes to be made. I want to treat my body right and to do that I need to feed it with the fuel it needs. Although sometimes I do not eat the healthiest, I try to be healthy most of the time. The thing that didnt surprise me is the fact that I do not eat enough calories. I do not get extremely hungry, and I do not eat a lot in one sitting. In my culture, we do like to eat very healthy, and we tend to not like too greasy or sweet

Alina Zhao

foods. Sometimes I like to treat myself with something like ice cream but I cant eat too much without feeling a little sick. This is how I grew up and too rich or too sweet foods are not very appealing to me. Therefore, I do not like to eat cheese or dairy products too much, and I rarely eat a lot of sweets. I think some realistic changes for me is to start incorporating more dairy products in my diet, and also trying new foods. Looking back, I realize I eat almost the same thing every day, and I would like to change that. My diet mostly works well for me now, but as I grow older I might have to change some things such as less fatty foods. If I continue to eat this way for the next 20 years, I do not think there would be a large problem, except with my bones and teeth. I will try to find some recipes that are higher in dairy and try it out at home with my parents.