Nutrition- 3 Day Diet Analysis
Three Day Diet Analysis According to the food pyramid, my diet is horrible considering what I have consumed in these 3 days. It shows that I need to start eating more, and better quality foods. My sugar intake is too high and should be reconsidered. Possibly I could swap out processed sugars for natural sugars; such as in fruit. It is obvious from the records I have provided that I do not take in as much (if any) fruit that one should be consuming on a daily basis. Thus, not only am I depriving myself of vitamins, I am also depriving myself of the fiber needed in order for my digestive system and metabolism to work as necessary.
I will have to incorporate more whole grains with fruit and vegetables to act as roughage, as going to the bathroom proves difficult for me- most likely this is why. I was astonished by how many carbohydrates I take in too. Eating a lot of carbs can add to the blockage/ movement in the bowels so I need to consider decreasing the TYPE of carbohydrates that I eat, cutting out white and processed breads and grains, replacing them for whole grains and wheat products. The only milk I intake is with my coffee and tea.
Although I have four hot beverages a day with around 2 tablespoons of dairy, I am aware that this is no-where near the recommended 2 cups a day. On a good note however, I do not drink many sugary drinks at all- if any. Coffee, tea and water are my staple liquids therefore the sugar that I eat equals out to the sugars that I don’t drink. Drinking 2-3 glasses of water per day are less than the 6-8 glasses recommended however I do make a conscious effort to drink more on the days that I work out. I do not take in enough calories, as I burn on average 800calories and eat on any given day from 1200-1800.
The meat and beans intake was at 3. 5 oz which I do not eat meat much so this is not a surprise it’s suppose to be 6oz intake. With the Vegetables this is an easy one I love any kind of vegetable and was short these 3 days I had 1 cups intake when it says I should do 3 cups. Fruit intake was 0 cup when it says 2 cups recommended. Grains intake was 3. 5oz recommendation is 7oz. All in all I would say I need to work on something’s but I am proud to say I will be working on changing my lifestyle. I have made a conscious effort to start a meal plan in conjunction with a 60 day workout called insanity.
I have done this before and the results have been outstanding. I was at the peak of physical condition as well as health. With eating correctly my mind was clear and vivid. My memory was better and I had no feelings of sluggishness or feisty behavior. Joining this meal plan will help me jump-start my metabolism by keeping me on a strict guideline on times to eat (since this seems to be a problem with me), portions- since I don’t eat enough and balanced diet as it has proven as of now I am eating more protien and carbohydrates than anything else.
Some of the ways I can work on these things is make sure I eat more in all the areas of the pyramid, with the grains I will eat more pastas, whole grain breads, crackers and just anything that has grain in it. Also more vegetables, this is easy because I do love them but need to go shopping more. I definitely have to make a more conscious effort to eat more fruit as they seem to be the last thing I want to pick up for some reason. Oranges, Grapefruit, apples, kiwis etc is good for me and I plan to eat them more.
Milk will be hard since I am not a huge fan. I have an issue with eating WHITE liquid ingredients I. e milk, sour cream, mayonnaise, alfredo sauce. This doesn’t bother me much as most white things seem to be pure fat, usually. Oils, I do consume a lot of natural oils such as in avocados, olive oil and some nuts. Another thing I need to eat more of and that I LOVE, are legumes. They provide nutrients, fiber and hunger control all while being delicious. I do take a superfood supplement called Spirulina.
If there is a single food in this world that I feel people should take every-day, it is this product. What is spiraling: Spirulina is a blue-green algae that is being developed as the “food of the future” because of its amazing ability to synthesize high-quality concentrated food more efficiently than any other algae. Most notably, Spirulina is 65 to 71 percent complete protein, with all essential amino acids in perfect balance. In comparison, beef is only 22 percent protein.
Spirulina has a photosynthetic conversion rate of 8 to 10 percent, compared to only 3 percent in such land-growing plants as soybeans. Nutritional Properties of Spirulina: Contains high concentrations of 18 Vitamins and Minerals Rich in Chlorophyll Contains ALL essential amino acids 65% of Spirulina is Protein Rich in gamma-linoleic acid (GLA) – an anti-inflammatory Omega 6 Fatty Acid 100x the Vitamin A of Carrots 50x the Iron of Spinach 10x the Beta Carotene of Carrots 7x the Calcium of Milk 6x the Protein of Eggs x More Iron Than Beef Rich in Phytonutrients and antioxidants Over-all, I feel that this three day meal plan was extremely beneficial as it got me to become re-conscious of the food that I am putting in my body. For someone that is so conscious of exercise, I am surprised at the way I have let myself slip, food wise. I am taking step towards fixing this immediately and feel that I should continue doing a food log at least every three months, not only as a motivation technique but as a means of continuing a certain lifestyle.