My Healthy Eating Plan
Proper nutrition is the key to good health. When comparing the recommendations from MyPyramid Tracker to what I actually consumed; there is a definite need for change in my eating habits. This paper will focus on my current eating habits, the nutritional recommendations I received from the MyPyramid Tracker, and how I intend to implement a healthy eating plan into my everyday life.
After document my eating habits for the past five days I have noticed a huge difference in my daily eating habits. I am not a stable eater; therefore my numbers fluctuate making my intake either increase or decrease at any given time. I am not a breakfast person, and only eat twice a day. I very rarely eat more than one full meal a day, which is not a healthy choice. Due to my sporadic eating habits it is quite difficult to pinpoint my problem areas, because what may be a problem area today may not be a problem area tomorrow. For instance on March 14, 2008, my calorie intake (kcals) was 2675 which exceeded the recommended or acceptable range of 1963. Now, on March 16, 2008, my calorie intake (kcals) was 1087 which was below the recommended or acceptable range of 1963.
My vitamin intake on March 16 exceeded the recommended or acceptable ranges given to me by MyPyramid Tracker. This number is consistent with the food intake for this day. My grain intake was for both days were 5.5 oz. and 5.8 oz, the recommended is 6 oz. I did realize that my grain intake was good which means I seem to be doing well with the grains. I do notice that my vegetable intake falls well below the recommended amount of 2.5 (cup or equivalent). My vegetable intake for both days was .8 and 1.1 (cup or equivalent). In evaluating my intake for these days I do note that I need to add vegetables to my plan. As indicated by the sad faces on my report my cholesterol and sodium intake needs close attention. These both need to be improved in my next meal and overall diet.
To further understand the statistics provided to me by MyPyramid Tracker we will look into the nutritional value of my intake (calories versus nutrient value); I will be detailing each of the items from my MyPyramid Tracker report.
Today I had a slice of pizza which does not fall under fish, nuts or vegetable oils. Now, how did I do in total fat consumption? The recommendation or acceptable range (in grams) provided for me for total fat falls in the range of 61.8 - 108.1; a percentage of total calories, equivalent to 20% to 35%. My total fat intake for the day falls within the recommended range. Now for saturated fat, the recommendation or acceptable range is less than 30.9. This is so as not to exceed 10% of total calories. Again, it is noted that my saturated fat intake for the day, which is 22.2 grams or 7.2% of total calories, also falls within the recommended or acceptable range.
Now, despite the fact that the numbers for today are falling within the recommended ranges, it is best to refrain from eating foods high in saturated fat such as pizza, which may contain ground beef and cheese, such as the one I had today. It is important to choose foods with lower-saturated fat such as, low-fat milk, low-fat yoghurt, bagels, roasted chicken (skinless), and baked fish amongst others. If eating cheese or ground beef use low-fat cheddar cheese instead of regular cheddar cheese and extra lean ground beef instead of regular ground beef. The choice of lean ground beef makes a difference of 20% reduction in fat content for the beef.
I have noted that since I am a sporadic eater it is best to go with the lower fat choices so that I can combine foods from all categories; therefore, ensuring that I get all the nutrients I need for the day. This is because the higher fat choices limit the amount of other food choices I can consume. A higher fat choice equals a higher serving in terms of grams which equals to a higher percentage of calories from fat; which implies fewer intakes of other foods. However, there is a way to make up for the nutrient intake versus the calorie count, which takes us to the next section, vitamins and nutrients.
Although most of my meals are irregular my meal for today provided me with enough nutrients for the day. As recorded in MyPyramid Tracker, my overall vitamin intake has exceeded the recommendation. My foliate intake is at 450 mcg which exceeds the 400 mcg recommendation. My sources of foliate included fruits such as strawberries and vegetables such as broccoli. My niacin intake is at 21.4 mg which also exceeds the 14 mg recommendation. For today’s meal my source of niacin included whole wheat bread, chicken and broccoli. My Vitamin C intake fell well below the recommended range at 21.1% of the 75% recommended. I only had a few sips of orange juice which was not enough to fulfill the recommended amount.
Although consuming more vegetables and fruits improves the nutrient intake, increasing the amount of grains, meat and milk improves energy totals as well. Thus, we continue with our next item in line, grains. There are two types of grains, whole grain and refined. Most breakfast cereals fall under either of the two categories. To consider cereals as vitamin bargains, we pick whole grains over refined. Aside from fiber, we get nutrients such as selenium, potassium and magnesium. Next, I will discuss sodium because throughout my five day intake documentation I noticed that my sodium intake was always well over the recommended range. The recommended range for me is less than 2300 mg and today alone I took in 3183 mg. This tells me that I need to definitely focus on my sodium intake and reduce the amount of salty foods I consume.

According to my recommendations my healthy eating plan will include:
• To read nutrition and ingredient facts on the labels
• Drink at least one full glass of water between drinks (if drinking alcohol)
• Use less salt and choose foods low in sodium
• Reduce the amount of high cholesterol foods ( buy no cholesterol oil)
• Eat whole-grain and foods high in fiber
• Consume more fruits and vegetables
• Increase the amount of nutrient rich foods I consume
• Burn off the calories I take in
• Exercise of 30 minutes a day
On a daily basis my plan is to consume the following amounts
(United States Department of Agriculture, 2008)
Grains - 3 oz
Vegetables - 2 ½ cups
Fruits - 2 cups
Milk - 3 cups
Meat and Beans - 5 ½ oz
According to the tips given to me on MyPyramid Tracker we will break down the intake as follows:
Grains
I will eat more whole grains; substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It’s important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product. Snack on ready-to-eat, whole grain cereals such as toasted oat cereal.
Vegetables
Select vegetables with more potassium often, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas. I will also prepare more foods from fresh ingredients to lower my sodium intake. Most sodium in the food supply comes from packaged or processed foods; therefore, I will purchase canned vegetables labeled “no salt added.”
Fruits
I will keep a bowl of whole fruit on the table, counter, or in the refrigerator. I will select fruits with more potassium, such as bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice. Since fruits vary in nutrient content, I will also vary my fruit choices.
Milk
Since I am not a milk drinker I will substitute my milk intake with additional calcium choices such as, calcium fortified juices, cereals, breads, soy beverages, or rice beverages. Make a dip for fruits or vegetables from yogurt. Make fruit-yogurt smoothies in the blender.
Meat and Beans
I will choose extra lean ground beef, pork loin, tenderloin, center loin, and ham. Since breading adds fat and calories, I will limit the breading on meat, poultry, or fish. It will also cause the food to soak up more fat during frying. Prepare dry beans and peas without added fats and choose and prepare foods without high fat sauces or gravies.
(United States Department of Agriculture
Given the information obtained from the MyPyramid Tracker report and the five day food intake evaluation, extreme changes must be made to my daily diet. In conjunction with my age, and lifestyle; in order to remain healthy, it is imperative that I consume the proper amount of food from each food group. Incorporating a variety of low fat foods and eating enough grains, vegetables, fruits, milk, meat and beans will help me reach my goal of leading a healthy lifestyle.

References
United States Department of Agriculture. (2008). MyPyramid Plan. Retrieved March 16, 2008, from United States Department of Agriculture Web site: http://www.mypyramid.gov/mypyramid/results.html?name=undefined&age=35&gender=female&weight=150&heightfeet=5&heightinch=5&activity=sed&weightN=126&heightfeetN=5&heightinchN=5&validweight=1&validheight=1&