Was making the changes an easy task?

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:

• Quinoa
• Almond milk
• Avocado
• Lentils

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

1. 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.
2. Whole foods: Incorporating whole, unprocessed foods into my diet is important for nutrient density and overall health.
3. Portion control: Eating the right amount of food is crucial for maintaining a healthy weight and avoiding overconsumption of calories.
4. Hydration: Staying hydrated is essential for proper bodily functions, and drinking enough water can also help with weight management.
5. 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.