Title Page Healthy, Well-Balanced Diet Report
Part I: Modified Diet Analysis
To meet the dietary recommendations, I used the Cronometer web-based diet analysis program to modify my dietary intake for 3 24-hour periods. My new diet analysis met the following goals:
- Calorie intake within 200 calories of the calorie level recommended by the program.
- All nutrients met or exceeded the target or limit without exceeding the upper limit for the nutrient.
- The source of calories from carbohydrates was >55% and the source of calories from fat was <25%.
The results of my analysis are attached in a screenshot.
Foods I deleted from my diet:
- Fast food
- Processed snacks
- Sugary drinks
- Fried foods
Foods I changed the amount in my diet:
- Reduced red meat consumption
- Reduced dairy intake
- Increased fruit and vegetable intake
- Increased whole grain consumption
New Foods I added to my diet:
- Almond milk
Making the changes was not an easy task. It required a lot of planning, preparation, and discipline. I had to be mindful of my choices and be intentional about what I ate. However, once I got into the habit, it became easier.
The changes I made are realistic, but they require a shift in mindset and lifestyle. It takes time to adjust to new eating habits, but it is worth the effort.
I found myself adding more plant-based foods and deleting processed and fried foods. I realized that my previous diet lacked variety and was high in unhealthy fats and sugars.
Part II: Diet Changes and Five Things I Learned in the Class
- Balanced macronutrient intake: I learned that a balanced diet should contain a variety of macronutrients, including carbohydrates, proteins, and fats, to meet the body’s energy needs.
- Whole foods: Incorporating whole, unprocessed foods into my diet is important for nutrient density and overall health.
- Portion control: Eating the right amount of food is crucial for maintaining a healthy weight and avoiding overconsumption of calories.
- Hydration: Staying hydrated is essential for proper bodily functions, and drinking enough water can also help with weight management.
- Mindful eating: Being present and aware of the food choices I make can help me make better decisions about what I eat and how much I eat.
Implementing Change: Increasing Whole Grain Intake for a Week
I decided to increase my whole grain intake for a week to see how it would impact my diet and how I felt. I added brown rice, quinoa, and whole-grain bread to my meals, replacing refined grains like white rice and white bread.
I faced the obstacle of finding whole-grain options when eating out or in a hurry. However, I found that planning ahead and packing meals helped me stay on track. I also noticed that I felt fuller and more satisfied after eating whole grains, and I had more consistent energy levels throughout the day.
Overall, implementing this change was a success, and I plan to continue incorporating more whole grains into my diet.