Nutrition Science touring

My goal: My goals from this analysis are to know is my diet contain all the nutrients and do I consumed enough amount form each group, do I follow the recommendations of food intakes provided in MyPlate. and how good or bad eating habit I have. And to know which area I need to improve and which I must lower the average of intake. Finally, I decided by end of this year I will be healthier person and do my best to follow a good habit of eating style.

food habits and behaviors: I know how important to have a constant meal time epically for the digestive system. Unfortunately, my school schedule doesn’t allow me to have a same meal time every day. And most of my time I just have diner and snacking all day which is bad. When I am at school, I eat snacks. Sometimes I eat one cheese sandwich and Carmel Frappuccino from Starbucks. Also, most of my class are in the morning so I don’t have enough time to eat my breakfast. But in Monday Wednesday I don’t have morning class so I do eat my breakfast which is good thing for my health. My favorite meal is the breakfast it is control my energy level of the day. Moreover, I gain to much Wight since I get into college due to this reason (not have constant meal time). I am done with my class at 5pm. And I eat my lunch or diner at 7pm because I cook my meal. I don’t eat out side even in my break.

then I sleep at 10 pm. Having heavy meal before going to sleep is not good way to be healthy person. Actually, I am doing my diet analysis in my spring break so I do have all three meal every day. But in my school day I don’t have the all three meal every day.

Eating my meals usually takes me between 10 to 30 minutes. Some time it is take more depend in which type of food my meal is. And if I eat with someone else we talk while we eat so it is take longer that happened a lot if I am with my family or friends. Actually, I am doing my diet analysis in my spring break so I do have all three meal every day. But in my school day I don’t have the all three meal every day. My hunger average was 3. I don't always eat because of hunger. Some time I eat just because I am bored or one of my friend ask me to eat with them. There is some people and place that effect my food habits in positive way if I went back to my country in the vocation because in my vocation I life in my parent home and my mother cook in very healthy way for example: she cooks skinless and fatless meats she always uses olive oils, she cooks skinless and fatless meats. The tow way of cooking she use either grilled or boiled. also in our home, we have very rigorous constant meal time for example every morning at 7:00 me and all my sapling must set in dining table to eat breakfast no one can skip this our breakfast are healthy we drink milk and eat olive with egg and peanut butter. And our lunch at 1:00 pm. Our lunch must have a vegetable salad. and fresh juice no one allow to drink soda. the snack in our home is either fresh or dried fruit. Our diner is at 8:00pm. I think there is no different in my family eating habit even in holyday the only different I can think of that is when we celebrate we consumed to much dessert and fatty food. Especially, fat sheep meat. Talking about mood and feelings it is impact my eating habit if I feel happy I eat more but a healthy food. When I am sad I do more snacking.

Discussing fruits.

According to MyPlate, my goal is 2 cups of fruits and I get .3 cups. I achieved 16% of the goal. Which is very low. But I will be improved my fruit intake for example eat fruits as snack rather than unhealthy snack especially that I was doing this habit in the past and I do like all kinds of fruits. The good habit that I have I drink fresh juice every day with my meal. I mead it from fresh fruits at home with no sugar. So, it is 100% fruit juices some time I do banana with milk. Or orange juices. Or avocado. Most of market juices have add sugar and preservatives and artificial flavors. Even if they say 100% orange juice or whatever I never know what exactly on it. It is important to consume 100% fruit juices because they contain real fruit, therefore, it will contain more nutrients. all the fruits I consume are fresh fruits I don’t like the canned fruits there is some tasted on it I don’t like it. Moreover, it is containing many preservative materials and add sugar. I also don’t buy frozen fruits. Occasionally I put the banana and avocado in the freezer so I can make smoothies. I think I don’t consume adequate fruits because I like to share it and my daughter and my husband don’t like fruits so there is no one who encourages me to eat it. But if I with my family I eat too much fruit because there is someone eat with me.

Discussing vegetables: According to MyPlate, my goal of vegetables is 2.5cups and I eat 0.6 cups of vegetables. I achieved 23% of the goal. Honestly, I don’t like vegetables so this result doesn’t surprise me. I do not consume at least 3 dark green, leafy, or orange vegetables. But some time I add carrots, aubergine and green peppers with my food. Also, some time I do eat cucumber salad with Yogurt. If I buy vegetable I buy the fresh one but the only frozen vegetables I buy is broccoli. I think frozen, or canned vegetables doesn't contain the same nutritional valve of fresh vegetables. I usually steamed frozen broccoli and eat it as snack. It is imperative to reflect the preparation way of vegetables because some vegetables lose their nutrients when cooked. I have not consumed adequate amounts of vegetables because I don’t like it. However, I like green salad but don't like to do it by myself. If someone do it to me I eat it.

Discussing grains: According to MyPlate, the goal of grains intake is 6.0 oz. I achieved 2.6 oz., which is 44% of the goal. I don’t eat the recommended grains intake which is 3.0 oz. per day according to Dietary Guidelines for Americans 2015-2020 and the MyPlate. But I am not too far from it. I always eating whole grains bread which is "natures own" and whole grain pasta. The Dietary Guidelines for Americans 2015-2020 recommend that half of the grains intake per day should be whole grains. I think I meet this recommendation. Because I eat whole grain pasta whole grain bread and rice. I know that berceuse they pointed this in on the label some time they stamp word like 100%whole wheat, 100% whole grain or brown rice. As I mention above I do eat variety of grains such as pasta, rice, bread and cereal.

Discussing proteins: The goal of protein intake is 5.5 ounces according to MyPlate. My intake about 5.5 ounces, so I achieved 101% of the goal which is perfect. The foods that can provide protein include egg, milk, fish, meat, chicken, legumes. My recourse of proteins is variety specially seafood at least I eat seafood three times a week. I don’t like meat too much. on other hand, I do eat egg. And I eat chicken breast. Also, I like to eat nuts as snack. Most of my proteins are lean proteins. The only methods to prepare protein is grilled. I used this method because grilling can reduce the fats in food especially the meats.it is important to deliberate the method of preparation because frying can calories and fat to the meal.

Discussing fats/oils: The Aim for 6.0 teaspoons of oils a day. And according to my calories intake I am under the average. Any way the only oil I use is olive oil. And the fat in my diet come from meat and chicken. And I like French fries so this is the other sources of oil but I only use 3 or 4 teaspoon oils to do because I use air fray. So, I am not above the recommend average. There for I consider my choices mostly healthy.

Discuss dairy: The goal for dairy intake is 3 cups my intake was 1.1 cups. which is 37% of the goal. The food in my diet contributed to dairy is milk, yogurt some time I eat yogurt as my light dinner. Also, I eat cheese with bread. So, this is my dairy resources. For the yogurt I use nonfat one. And for the milk and cheese I take the low fat one. I always try to reduce the intake fat in my diet.

Discussing empty or discretionary kcals: the goal of empty calorie is Limit my extra fats & sugars to 267 Calories. In other word not take more than 267 calories per day. I do my best to limit this intake but some time if I feel bad. And in my weekend, I eat too much dessert because I meet my friend and have diner together and after diner as our traditional eating dessert with coffee. The empty kcals foods are the food lack of nutritional value and it contains add sugar and fat. these provide food energy but petite or no other nutrition like minerals, vitamins, fiber, protein, or essential fatty acids the good example of it is soda and alcohol. I think my diet have a lot of empty calories come from cake, chocolate, soft drink.

Dietary Guidelines for Americans: The Dietary Guidelines Recommendations for healthy eating patterns should be follow some way of healthy eating patterns include meeting a variety of food from each grope vegetables, Fruits, Grains, protein and all other. Also control and limited calories in general especially the one that come from saturated fats and trans fats, added sugars and decrease sodium intake. Also, Minimize your consuming of alcohol as much as you can. According to the guideline " it should be consumed in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age". I try to follow these recommendations especially with add sugar since my family have long history of diabetes

Discuss energy nutrients.

Macronutrients. is the carbohydrate, fat, and protein.

Frist of all I will discuss my carbohydrate intake: I consumed 49.7% of my calories from carbohydrates. 49.7% is in average for AMDR recommendations which is 45-65%. My sugar intake is 27.4% of my diet. the AMDR for adults is 10 to 35 according to this am in the average of sugar intake. Talking about my sugar intake I would said that half and half. Half of my sugar intake come from unhealthy food like candy and cake and the other half come from fruit like banana and mango also I do like to eat 100% natural honey. the three top resources of sugar that I take is candy, fruit, coffee with add sugar. According to American heart association is 25 grams of added sugar for women I think am above the average. I eat a lot of daunts and every day I drink coffee with 3teaspoon of sugar.

Fiber intake: my fiber intake unfortunately is very low which is 7.09 g. This thing should not have surprised me because my vegetable intake was low to and the most common good for fiber is vegetable and grain. looking of my spreadsheet report I don’t really have a good amount of fiber. The most common resource of fiber in my diet is from whole wheat bread. And some of it come from vegetable and fruit. According to my spreadsheet my diet has both soluble and insoluble fiber but in small amount. Both soluble and insoluble fiber have excessive benefits for our health According to mayo clinic web site the Benefits of a high-fiber diet "Normalizes bowel movements, helps maintain bowel health, lowers cholesterol levels, helps control blood sugar levels and aids in achieving healthy weight" Insoluble fiber comes from brown rice, whole wheat, whole grains, and whole wheat bran. Sources of soluble fiber include vegetable, bananas, carrots oats, barley, and most of the fruit. I can improve my fiber intake by improving my fruit and vegetable intake. I can have some cut fruit with me in school and eat it as snack rather than eat daunts which will give me double benefit and make me reach my goal by lowering add sugar intake and increased fiber intake. The other things I can have quinoa in my lunch it is very rich of fiber.

Fat: my fat intake percentage is 29% of my diet. That is meet AMDR recommendation which is 20-35%. I consumed 9% of my diet from saturated fat which is in average according to 2015-2020 Dietary Guidelines the recommendation of saturated fat is less than 10% of total calories intake. But any way I am thinking of reduce it because am very close to be above recommendation and this very bad of my heart health especially because that I am having heart disease. The most three top sources of My saturated fat come from cake, chocolate, and vanilla. My intake of monounsaturated fat is 4.9% it is 6.34g and the DRI goal is 22.10 I am consumed 29% of my goal which is low. My intake of polyunsaturated fat is 2.8% and in gram is 3.72g and the DRI goal is 19.89 so my intake is too lower than the recommendation I take 19% of my goal. My percent intake of trans-fat is 0.5% which is good because the recommendation is to keep trans-fat as low as possible. The American 2015-2020 goal is to control the fat use and for all type of fat am not above the recommendation according to this my fat diet is healthy. Moreover, I will keep my eyes in my intake fat to not be above the goal.

My cholesterol consumed is: 336.68g and the goal is 300g so am above the DRI recommendation by 12%. the omega 3 recommendation is 1-3g and my intake of Omega-3 is 0.55 g. talking about Omega-6 fatty acid my intake is 3.12 (g) According to our text book, the appropriate amount of omega 6 fatty acid is 11-22g. so I am too far from recommendation. According to the spread sheet source of omega 3 in my diet comes from salmon fish.

Protein: the percent of my calories come from protein is 21% This amount is within normal average according to AMDR recommendation of 10-35%. My protein RDA is 54.9g. of protein each day. I am using the recommendation of 0.8g per Kg in my calculation because it is the RDA of the most body weight adult also, I am in stander active mode am not very active in my daily life. My actual intake of protein is 0.89g/kg. although protein give some benefit for the body like increased satiety and muscle retention it is very important to not eat too much protein to avoid the risks. Some risk of eat high amount of protein is Weight gain, Bad breath, Diarrhea, Kidney damage. I consumed protein from a variety of sources according to my diet I consumed protein form milk, cheese, egg, chickens, and sea food. Most resource of protein is from sea food. I eat seafood at least 3 time a week. So, I meet the recommendation. The benefit of eating fish is Fish is a high-protein, low-fat food that provides a range of health benefits. For example, help maintain cardiovascular health by playing a role in the regulation of blood clotting and vessel constriction, Fights against depression so it is good for mental health also. The three-top resource of my diet was fish, shrimp, and milk. The things I can change in my protein intake is to consumed protein from seafood and low-fat food only. Don’t eat red meat too much which is I don’t eat too much meat.

Alcohol: I do not drink any alcohol in my diet, so, it makes 0% of my diet. The recommendation from MyPlate and Dietary Guidelines for Americans is to keep alcohol intake as low as possible. Alcohol is considered a source of empty kcals because of it is lack of nutritional value also because it is containing add sugar. Moreover, is provide energy. I don’t think that I need to change my habit of not consuming alcohol. I will keep this good habit for all my life. And there are two reasons of that first is religious reason the other thing because it will not provide me any nutritional value.

:my calculation work

Percent of carbohydrates: 143.43*4=573.72/1,155.36= .497*100= 49.7%

Percent of sugar: 79.18*4=316.72/1,155.36=0.274=27.4%

Percent of fat: 37.75*9=339.75/1,155.36 =0.29=29%

Percent of saturated fat: 11.63*9= 104.67/ 1,155.36 =0.90=9.0%

Percent of monounsaturated fat: 6.34*9=57/1,155.36=0.049= 4.9%

Percent of polyunsaturated fat: 3.72*9=33.48/ 1,155.36=0.028=2.8%

Percent of Trans fat: 0.68*9=6.12/1,155.36=0.0052=0.5%

Percent of protein: 60.99*4=243.96/1,155.36=0.21=21%

Protein RDA for myself: 151/2.2 = 68.6*0.8 = 54.9g

Actual protein intake compared to my body weight: 60.99/68.6 = 0.89g/kg.

References

Added Sugars, healthy eating, Nutrition/Added-Sugars

How to Add More Fiber to Your Diet.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 22 Sept. 2015.

2015-2020 Dietary Guidelines - health.gov. (n.d.).

What Is the AMDR Recommendation for Carbohydrates?” Healthy Eating, healthy eating.

“Saturated Fat.” American Heart Association, healthyforgood.heart.org/Eat-smart/Articles/Saturated-Fats.