1. Analysis overview
After a detailed review of my 3 Day diet, I made a small addition, that I did not mention before, and tried to include all Ingredients in my diet sheet. I found all substitutions for food that I ate.
2.Food Review
10/03/2011 -10/05/2011
During these three days, the average number of calories consumed for each day was 1170kcal
MyPyramide Tracker recommends for me 1910 kcal
The greatest percentage of my total intake is fruits for all three days.
The least percentage of my total intake is grains for all three days.
Two of the three days I did not eat grain at all.
The fruits group exceeds the recommendation level in all three days and it unlikely will affect my health, because it is simple sugar that is metabolized quickly and easily by the body. Simple sugars, like fructose, are not a problem for people who are active and healthy. An average healthy person would have to consume A LOT of fruit for it to get to the point of being unhealthy. Moderate fruit intake is certainly recommended as part of a healthy diet.
But the deficiencies of vegetables and especially grains in my diet can increase risk for heart disease. Lack of dietary fiber from whole grains and vegetables can lead to constipation, increase risk of type 2 diabetes and some vitamins and minerals deficiency.
3.Nutrient Analysis
Comparing my intake for each nutrient against the “Recommended or Acceptable Range”, the protein in my diet is almost twice exceeding the recommended amount.
Vitamin E is the most deficient in my diet.
The source of the protein: fish, milk, cheese, yogurt, chicken.
The excessive consumption of protein can lead that extra protein is converted to and stored as fat. As a result, it can be weight gain. Another concern about excess of protein intake lead to increase in the loss of Calcium with urine and this is increase the risk of osteoporosis, especially in women.
In order to increase the amount of the vitamin E that found to be the lowest I need eat more nut, seed (I love them and it is very easy for me).
Vitamin E deficiency is rare and can occur in people with certain genetic disorders. 4. Compare& Contrast Intake by Food Group
Compare my totals for each of the Pyramid groups with recommended intake ranges; I consume Milk and Meat-Beans groups within normal range. The Fruits group is far exceeding the recommended intake. I'm not eating enough Vegetables group, and according to my 3 Day Diet Log Sheet do not pay attention to grains. I need eat more vegetables and grains because it is good for my overall health.
Based on my overall 3-Day intake are my Carbohydrates and Fat within the normal ranges. Protein intake is above the range.
5. Recommendations
In order to be more healthy and according My Pyramid Tracker recommendations I need eat more vegetables like broccoli, spinach, green peas, carrots, peppers, tomatoes, sweet potatoes, dry beans and lentils ( 2 ½ cups every day) and also pay more attention my Grains group what include whole-grain cereals, whole-grain breads, crackers, oatmeal, brown rice and whole-wheat pasta( 6 oz. every day).
6. Behavior Modification
I know that I do not eat enough vegetables and grains because my husband does not like them and I try to adjust my menu to him in order to not to cook separately for myself. But it is better to adjust his diet for mine in order to eat properly.
I need to enter into the habit of eating oats in the morning, especially steel cut, Quaker brand. (I love them) When preparing a vegetable salad I can add beans (any kind), buy only whole grain bread (which I always do). I should eat more raw vegetables just as snack (carrots, celery, and small tomato).I love nuts, crackers, and I eat a lot of them, they just were not included in menu of those three days.
7.Overall Score.
Healthy diet – this is a consumption appropriate amount of all essential nutrients and an adequate amount of water. A healthy diet this is balance of macronutrients (fats, proteins, and carbohydrates), calories to support energy needs, and micronutrients to needs for human nutrition/ Healthy diet is one that helps maintain or improve general health.
I try to be healthy, try to eat healthy food and right now I understand more about what I need add to my diet to be healthier.
I think it is very hard for anyone to keep himself (herself) in shape by 100%.
I would give my diet - 75% because I have a big deficit of grains in my diet and consume not enough of vegetables. Everything else is within normal limits.
8. Critique
I like how work My Plate website. Everything is clear, accessible and simple. I have no ideas how to improve this site. For me, this site works perfectly.