Nutrition part 2

Foundations of Nutrition

15 January 2017

Nutrition

The Choose My Plate recommendations in comparison to my actual dietary intake displays a significant variance. My actual intake fell short in all the five food groups; grains ,vegetables ,fruits ,dairy and protein intakes were at 70%,0%,67%,0% and 38% respectively.

A less than 100% intake of the recommendations will most definitely cause nutritional deficiencies which are detrimental to one’s overall health status. Based on the results of my actual dietary intake, each food group intake will have to be at par with what is required. The required grain intake on a daily basis is 5.0 calories therefore I will have to increase it by 2.5 calories of whole grains. My vegetable intake will be varied on a weekly basis at a minimum of 1.5 cups. The weekly intake will be as follows; dark green vegetables (2 cups),orange vegetables (1.5 cups),dry beans and peas (2.5 cups),starchy vegetables (2.5 cups) and other vegetables (5.5. cups).My daily diet will also include fruits at 1.5 cups, dairy products at 3 cups and proteins at 5 cups. In addition, it will also involve my intake of oils and empty calories by consuming at least 5 teaspoons of oils per day while minimizing intake of extra sugars and extra fats to 132 calories.

Based on the bar graph report results, all the nutrients fell short of 100% which is the recommended intake. Under calories the results are; calories (60%), fat (57%), saturated fats (68%), proteins (94%), carbohydrates (54%), fiber (45%), monofats (12%), poly fat (6%), cholesterol (55%) and water (8%). As for vitamins it indicates ;A(13%),B1(38%),B2(30%),B3(37%),B6(14%),B12(0%),C(80%),D(0%),E(10%) and folate(43%).Minerals also indicated a less than 100% intake with Calcium at 13%,Iron at 18%,Magnesium at 7%,Potassium at 19%,Sodium at 90% and Zinc at 4%.

On January 12, 2017 Thursday, I did dancing and bamba y plena for 30 minutes losing 188 calories while on January 13, 2017, Friday I back packed for 1 hour thus losing 650 calories. The daily average for losing calories through activity is 419 calories. I fell short on Thursday by 231 calories while on Friday I lost more by 231 calories. My physical activity for two days indicates that a total of 838 calories were lost placing me at the sedentary activity level. This pushes my calorie intake by 2144 calories in order to maintain my current weight. My activity summary indicates a fluctuation in calorie loss which affects the calories I am supposed to intake on a daily basis. This will require that my activities balance with my diet intake so that both calorie goals are not adversely affected.

The website provides a comprehensive report of the required daily diet intake and activity level recommendations. It helps one have a clear understanding of how food and activity complement each other in striving to maintain a healthy lifestyle thus dismissing diet fads which tend to be misleading. According to Lemouse (2017), ignorance of simple nutritional facts is reflected in the popular diet fads seen today. I find it simple and easy to understand and apply to my personal diet and exercise regimen as I can tailor make it to my specific needs. This site can be useful in enhancing the nutritional intake and overall health of school going children and youth, professionals and patients.

I would recommend this site to any one keen on living healthy and clean. Additionally, the site provides a flexible diet plan which sets realistic expectations for the user without having to forego some foods such as desserts which lead to cravings. Lemouse (2017) asserts that fad diets tend to cause people to be noncommittal because they force one to be deprived of foods that they crave including fats which play a critical role in our metabolism.

References

Lemouse, M. (2017). Why Is Nutrition Important When Exercise Is Involved? Retrieved fromww.healthguidance.org/entry/11006/1/Why-Is-Nutrition-Important-When-Exercise-Is-Involved.html

Nutritional report pdf. All Daily Reports.p.1-11