Food Groups and Calorie Reports - Report Example

Food groups and calorie reports

Grains form the major part of the human diet and are good sources of fiber, which aids in reducing the levels of cholesterol in the blood, therefore lowering chances of heart disease. My intake of whole grains was poor and was far from the target of ≥ 4½ ounce(s). I was required to consume averagely a total of 9 ounces but I only managed to take 2½ ounce(s) meaning I need to take 6½ ounce(s) to reach the targeted amount. The average intake was 0. The consumption of refined grains was fair as I managed to take an average of 2½ ounce(s), which was halfway to the target. This total consumption was considered appropriate according to Choosemyplate.gov. Whole grain groups put me under by four and a half ounces, which is way behind the target. However, it was suggested that I should take more of the refined grains bread, wheat products and corn flour products to attain the required levels. Grains contain sugar, which is a good source of calories. According to the analysis by Choosemyplate.gov, the grains contributed an average of 113 calories for the three-day exercise.

Vegetables are known for their provision of vitamins to the body. My intake of vegetables is unexpectedly poor as none of the components reached the targeted amount. On overage, my consumption (1¼ cup(s)) of vegetables is below the target {3½ cup(s)} due to my allergy to most of them. Despite the health conditions that may bar one from taking many vegetables, it is advisable to take them, as they are good sources of potassium and other macronutrients that are as well important for human development. Furthermore, they aid in the lowering of the blood pressure due to the presence of potassium mineral, hence reducing risks of stroke. To attain this, I was advised to increase my intake by an average of 2¼ cups of the vegetable components these include, kales, carrots, lattice and other vegetable salads, which provides vitamin A to the body.

The consumption of fruits according to Choosemyplate.gov was fair though under the targeted amount to be consumed. I had the target of taking 2 cups in the three-day exercise but managed only 1¼ cups on average for the 3 days. This means that I needed to increase my consumption of fruits by three-quarters to attain the set target. Fruits are also a good source of potassium and fiber. They carry out the same roles as vegetables. Similar to vegetables, fruits reduce constipation and obesity, therefore, promotes good health among consumers.

The consumption of dairy products is advised as they help in the building of healthy and strong bones and also mains healthy teeth and gums. They are rich sources of calcium, vitamin A and vitamin D, magnesium and proteins. My consumption of the dairy products was poor as I only managed to consume 1, which is half the targeted amount (3). The consumption is poor because I preferred other sources of proteins like beef. It was suggested that I have to take twice my normal consumption a day to reach my set target. I was advised to take much of the dairy products like milk shake, butter and other meals that contain dairy products in required amounts.

Similar to other food groups, proteins should also be considered in a normal diet and should be given priority when deciding on what eat. They are a good source of calories and help so much in building the body. According to the reports given, the consumption of proteins is fair in my food tracker. The given target is 6½ ounce(s) on average for the 3 days; however, I only managed to take 4½ ounce(s) for the three days. This indicates that I needed to take an additional of 2 ounce(s). Proteins are relevant building blocks of bones, cartilage, muscles, blood, and skin. To achieve the required amounts of proteins, I was advised to take much of legume products like beans and meat products like beef, mutton and pork. These will increase my protein consumption therefore making my body to heal and build in the required and expected manner.

Lastly, the consumption of oils was targeted at 8 teaspoons but I only managed to take 2 teaspoons, which is way behind the targeted amount. It was suggested that I needed to take an additional of 6 teaspoons to reach the target. Although many people do not prefer taking oily foods, it is advised to include foods like, peanut products, coconut products, butter, cashew nuts and other foodstuffs that contain recommended amounts of oils in the daily diet as they form important sources of fatty acids, which later provide energy to the body.

Nutrients Report

The consumption of the macronutrients was good and most of the targeted amounts were reached. The consumption of carbohydrates was considered good since I managed to reach the target and surpass it by 7gms. It was targeted at 130gms but I managed to take 137gms, this showed that I needed to maintain the consumption level to achieve healthy standards. Carbohydrates provide energy to the body and this ensures efficiency when carrying out tasks that require energy. They are the most efficient source of energy, meaning that reduced consumption of carbohydrates may lead to energy deficiency in the body. To maintain this level, I need to take a lot of corn products, bread, and other cereal products.

Protein intake was somewhat lower than expected (47gms) but was targeted at 56gms. This makes me protein deficient by 9gms. Lower levels of proteins in the body result in slower rates of body development. Proteins assist in bodybuilding and repair of damaged tissues. In case of any injury to the body, proteins are always the ones responsible for the healing and restoring the tissues. This means that when one is deficient in proteins in the body, he/she might not be able to heal faster as compared to one who has the required levels in the body. Proteins also help in building the cartilages and blood. Due to these facts, it is therefore advised that I need to include more bodybuilding foods like legumes, meat products, and fish products in my diet to avoid the defects of not being able to heal faster and repair of the body tissues.

According to Choosemyplate.gov, it is evident that I am deficient of magnesium, calcium, iron, and potassium. This is because I never managed to reach the targeted levels of the nutrients. For potassium, I only managed to take 1904gms, which are 59.5% of the targeted amount according to the reports. Potassium helps in reducing the incidences of blood pressure among the consumers; therefore, it is advised to be included in the diet. The consumption of tubers and fruits will help increase my potassium consumption. I managed to take 12.5% of iron in my diet. These amounts are lower compared to the required minimum amounts. Iron as a mineral helps in the formation of blood in the body. This makes it the most important nutrients that should be included in daily meals. Deficiency of iron in the body might lead to anemia, which might lead to death if not cured. To avoid this deficiency disease, I need to add many foods rich in iron in my diets to achieve the required amounts in the body. To avoid this deficiency I needed to include more of kales and vegetables in my meals to raise the level of iron intake in my meals.

There were low levels of calcium in my body. I managed to take only 34.4% of the targeted amount of calcium. I never took foods rich in calcium, for example, fortified almond milk, according to (The Nutrition and You page 308) and vegetables which could contribute calcium to my diet, for example, broccoli. Lack of enough calcium in my diet can lead to loss in the bone mass and this may results into Osteoporosis in the future. I am not able to stand a lot of lactose in my diet, hence enough calcium in the body might be difficult to get, however calcium can be obtained from cheese, which does not contain lactose, and soy since they are foods with high calcium content.

There were good records in consumption of cholesterol, saturated fats, added sugars and omega 3 (EPA and DHA). These nutrients are appropriate for provision of energy that enhances mental and physical growth. There were suggestions to include more of vitamin A, E, B6, and D, folate, thiamin, choline, and niacin in my diet since they recorded deficient amounts in the report from the food tracker (Choosemyplate.gov). It was advised that more consumption of vegetables, fruits and animal products, both fish and meat would increase the levels of vitamins in my daily intake.

Physical Activities

Following my Physical Activity based Report, it is clear that my MIE is 120 (MIEs). Am targeting 150 MIEs for the week, more moderate intensity activities are needed in my schedule to attain my target of 150 MIEs weekly. I managed to carry out muscle-strengthening workouts that included, general jogging, bicycling (10mph) for 15 minutes and walking (5mph) 20 minutes. These activities were done at varying intensities, from slow, moderate to vigorous. I have been walking for 15 minutes, which was very vigorous and contributed to an estimated burn of 164 calories. I was advised to increase the intensities of my workouts by including vigorous walks and improving my schedules by adding at least a day in my workout schedule. An increase in the number of muscle strengthening activities is needed at least by adding two days a week through lifting weights spontaneously for 15 minutes. Increased walking intensity will act as a warming-up aerobic. This type aerobic activity will improve the cardiopulmonary tolerance. An improvement in bone mass can also be obtained by engaging in activities that strengthens the muscles. I also did a vigorous slide board exercise, which contributed in burning an estimate of 145 calories. These physical exercises worked efficiently and contributed to a reasonable calorie loss. A mixture of vigorous and slow physical exercises leads to proper circulation of blood all through the body and enhances efficient elimination of wastes from the body.

Reports from Choosemyplate.gov