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Food journal analysis week 4 - Research Paper Example

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The amount of fat grams consumable daily, and not exceeding 30% for my body type and activity level would be 73g. While this amount is acceptable for a 30/30/40 ratio for fat, carbohydrates, and protein, it would not be beneficial to consume this high of an amount without adding more activity and exercise…
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Food journal analysis week 4
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Food journal analysis week 4

For this assignment, I ate the lasagna as suggested in the hypothetical question, and eating a regular size portion to see what content would rate on the nutrient scale. With the ricotta cheese, mozzarella, Parmesan, meat, my fat intake was quite high on just this part of the meal, at 12.2g - percentage scale is 7.5 - 12.5 grams for fat on this item alone. The saturated fat on the lasagna was 6.3g clearly exceeding the 3.6g or below.
Since I made sure to eat healthier the rest of the day, I noticed I began to watch everything else I ate. While I didn't prohibit a cookie(s) or soda(s), the items I chose did weigh on my mind and made me more conscious of saturated fat, trans-fats and "good" fat.
In order to not worry throughout the day about the calories or fat content, I could avoid high fat intake by eating more fresh fruits, vegetables, and a diet that is more organic or a raw style. While talk of low-fat items is always in the media, there is good fat that our bodies need in order to function correctly. If I make sure the food I eat is made with those healthier versions, there would be less worry about how I am eating, what the fat content is, and how much exercise I will need to do in order to burn it all off.
I firmly agree substitutions of low-fat items for their regular high-fat version are always going to be a good choice; however, more people I know who eat low-fat items find they give themselves the "right" to eat high-fat foods as rewards. This style of eating is not only not a good practice; it can be detrimental to your health, and also can cause a downward spiral into bad eating patterns.

I believe if I could eat low-fat items without the addition of higher fat items, my physical condition would improve. By integrating low-fat items, your mindset changes to add other health-promoting foods and practices. I found myself worrying about what I was eating during the day, even though my main meals were more vitamin-rich and not completely loaded with fat.

Lasagna ingredients & changes

The fat, saturated fat, and cholesterol in regular lasagna come from mainly from three ingredients, the meat, and ricotta and mozzarella cheeses. With the high level of fat in cheese, it would benefit anyone with high cholesterol, high blood pressure, or a heart condition to reduce the fat by choosing low-fat cheeses. White cheeses have the lowest amount of fats, and removing the higher fat content of the ricotta cheese by substituting it with cottage cheese.

Lowering the fat content and increasing the vitamin and mineral content by adding more vegetables like zucchini, fresh tomatoes, and mushrooms; or choosing a leaner style of meat, such as lean ground beef, turkey, or even ground buffalo. There are many versions of lasagna out there that you can search for on the Internet or recipe sites that can help you make a tasty version of this meal without the total fat, sodium, and cholesterol.

Calories, vitamins, and energy

Total calories and vitamin levels for my daily intake was slightly higher than the Recommended Daily Amounts. Calorie amount for my body type, age, and activity level should be around 2,00 calories daily (the mypyramid.gov suggested 2,078) and my day's calories ended up being 2,097 for three meals and a snack.

While I made sure to choose healthier items today, some of the vitamins and minerals were still ... Read More
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