Comparison of my Diet
Starting on a positive note, I observed that I followed the nutritional recommendation of meat and alternatives in Canada’s Food Guide (Health Canada, 2011), except one day (Table 1). I also had the recommended one cup of weekly fish (Health Canada, 2011), in the form of salmon. Further as recommended, I ate fruits without adding sugar, or, salt. Moreover, I drank plain water to quench my thirst that was in line with the recommendations, however, once I had water with brown sugar, and, another time apple juice in the breakfast, in the whole week. In a way, I am pretty much close to following the recommendations for meat and plain water. I also took the recommended two to three table spoon of oil daily (Health Canada, 2011).
However, I discovered that I was not following the recommendations for vegetables and fruits, grains, and, milk. As against the daily nutritional requirement of eating at least one dark green, and, one orange vegetable (Health Canada, 2011), I was not eating any. Moreover, I took the recommended quantity of vegetable and fruits only once in the whole week. On five days my consumption was one-fourth of the quantity, and once, it was close to that (Table 1).
I also lagged on consuming milk, as only one day I consumed the recommended milk or, alternative (Table 1). On four days, my consumption was half of what I should have taken, and on two days, I did not have milk or, alternative at all (Table 1).
I also observed that I was not having enough grains. Twice a week I skipped grains in totality (Table 1). Though for two days, I had the recommended quantity, the other three days, my consumption varied from one-third to two-third of the recommended quantity of grains (Table 1).
1Source: Canada’s Food Guide: My Food Guide Servings Tracker (Female aged 19 to 50 years) (Health Canada, 2011)
2One Food Guide serving is equal to half a cup (125 mL) fresh, frozen, or, canned vegetable, or, fruit, or, 100% juice, or, one cup (250 mL) leafy raw vegetables, or, salad, or, one piece of fruit 3one slice (35 g) of bread, or, half pita or tortilla (35 g), or, half cup cooked rice, pasta, or, couscous, or, 30 g cold cereal, or, three-fourth cup hot cereal
4one cup milk, or, fortified soy beverage, or, three-fourth cup (175 g) yogurt, or, one and a half oz (50 g) cheese;
5half cup (75 g) cooked fish, shellfish, poultry, or, lean meat, or, three-fourth cup cooked legumes, or, tofu, or, one-fourth cup shelled nuts and seeds.
Recommendation to Improve my Diet
Though I have been eating fruits almost on a daily basis, but I scored very badly on the vegetable front. So I would add dark green and, orange vegetables, such as, lettuce, spinach, broccoli, carrots, and pumpkin to my diet. I would have vegetables in all the three major meals, in the form of salads, or, stir fried vegetables, with low quantity of sugar, and, salt.
Since I also scored very low on the consumption of grains, I would add whole grain products, such as whole grain bread and noodles, and, brown rice to my diet. I would try to have all the meals in the day, as I skipped breakfast twice in the week. Along with vegetables, I would have grains in all the three major meals of the day.
I would also make it a habit to have a cup of milk in the morning, and, take the second serving of either cheese, or, yoghurt, during lunch, or afternoon tea.
As per the recommendations, I would limit indulging in ice-cream to once a week, as that is high in calories, fat, and, sugar. Out of seven days, my two days’ oil and fat’s requirement came from ice-cream. However, I would try to meet the intake of oil, and, fats from unsaturated sources in salad dressings, and, vegetable preparations.
I would also go for half an hour walk daily, at least five days a week.
References
Health Canada. (2011). Canada’s Food Guide: My Food Guide Servings Tracker. Retrieved from: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/track-suivi/table_female-femme_age19-50-eng.php
