How many calories were recommended?
The recommended calories value was 2600.
How many calories were actually consumed?
The consumed calories value was 972.
My report: Vitamins and minerals
Calcium: Peanuts
Iron: Soya beans
Copper: Whole greens
Vitamin B12: Dairy
Vitamin A: Spinach
What was your intake of sodium?
1610n mg
What was the limit of sodium?
2300 mg
Improve calorie intake
Improve nutrient intake
What two steps could you implement to make a change? Be specific.
I will integrate yoghurt into my daily breakfast and snack meals while also prioritizing peanut butter as a snack when in need of replacing yoghurt
I will include additional olive oil when preparing my meals
I will include additional snack sessions between breakfast and lunch time and another between lunch time and dinner.
Which food that you ate had the most calories?
½ cup, cooked Rice, white, cooked (with salt and vegetable oil): 244 Calories
Which food had the most saturated fat?
Rice, white, cooked (with salt and vegetable oil
What one food you ate, provided empty calories (low in nutrient density)?
Blackeye peas, (cowpeas), fresh, cooked (no salt or fat added)
Conclusion
A major indication from the results indicates that there are major issues to do with my feeding habits and generally my overall health. The low calorie intake (972) which falls way below the recommended level (2600) indicates that the body is at risk of low energy particularly with the high level of activities that I have to participate in on a daily basis for my age. I feel that the low energy levels contribute significantly to the poor attitude towards physical activity and exercise and this is my view could be a risk factor for a adopting a sedentary lifestyle in future.
I would want to sustain a healthy weight and in that perspective, my focus is on three aspects; on one hand to make an objective dietary plan for every month based on the results acquired from the “MyPlate”. Secondly, I will seek to have smaller meals in small plates but while increasing the frequency for meals. Particularly, this is to help increase the instances during which I can integrate snacks between meals to facilitate constant energy levels in the body. One of the major additions that I will seek to integrate in the food is dairy products mainly butter and fresh milk. I will also include olive oil in my meals particularly when cooking to help boost my calorie and nutrient levels. In the case of my dietary plan, I will begin by preparing a complete list of meal plans for the next 4 weeks upon which I will review and develop another meal plan for the next 8 weeks as I predict that by the fourth week from baseline, the calorie and nutrient levels in the body will be stable.
A key idea in this case is that dairy products such as cheese and butter as well as fresh milk help improve appetite. Therefore, this implies increasing the need to take regular meals which ultimately implies higher intake of food and therefore higher levels of calories and sustained energies for the body. At the same time, I will minimize the foods with sugars and solid fats as they are potential risk factors for cholesterol accumulation in the body; cholesterol is an early sign or indication for obesity, overweight and the risk of cardiac-related illnesses.
Works Cited
USDA. "ChooseMyPlate.gov." 2016, www.supertracker.usda.gov/default.aspx.
