The purpose of this assignment is to assess your energy balance and health outcome. Input your 3-day activity data into the Activity Journal within iProfile®. Write at least a 525-word response in APA format addressing the following questions: What are

Introduction

This week has helped me understand where I am in my current state of food health. It is interesting to mark the foods consumed, where I should be a little more aware of what I put into my body as well as what I should be putting more of. In this paper, we will discuss just that. We will talk about the nutrients I am digesting. We will discuss which decisions to think about before I eat.

Carbs/ Proteins/Lipids

During this three days of recording, I recorded a total of 529 grams of carbohydrates, 145 grams of protein, and 0.1 grams of lipids. When looking at the details of where I ate, the biggest protein I ate was a chicken sandwich from Subway. This sandwich alone had 23 grams of protein. I see that I am very low on this. What I see I did wrong in my diet is what I do every day. I skipped dinner. I am not a dinner person, never really have been. Being a Zumba instructor, I workout at night. This poses a problem when I don’t want to be full before a workout, and I have been told eating so close to bed time is what causes our bodies to not digest the food. What I would be able to do is eat an apple before class, and have some carbs and chicken after class. Our body burns the food when eating after a workout. Where I should be having 64 grams for my body weight, I am only consuming 48 grams. This is a problem when working out to get lean. The protein I ate was incomplete. I did have beans, but that is considered an incomplete protein. I don’t think anything I consumed in the three days here was a complete protein.

Now that I am looking at my carbohydrate numbers, this is pretty sad. I see in the 3 days, that I consumed 176 grams of carbohydrates where the average is between 331-478 grams. This means, I am not even consuming 50% of the needed intake for someone who is active. Again, I have always had the mindset that carbs are bad and I need to stay away from them. This is not true when speaking about someone who is active. Due to me being as active as I am, I need to follow up my workout with a healthy meal. Full of good carbs to eat. Not the Hershey Kisses I consumed each of those days. I mean vegetables that are packed full of good nutrients and carbohydrates. Cauliflower is one of my favorite veggies. This would be a perfect carbohydrate to consume.

Saturated Fat should be under 32.7 grams. I was set at 40.8 grams. The biggest reason is once again, the little devil candies I had. I also would say it is the breakfast burrito I consumed on day 1. I had ordered an Egg and Cheese burrito, and added refried beans to it. The smart decision would have been to order an egg soft taco. This comes in a corn tortilla verses the flour once. This limits the stuff put into the taco. Has much less calories, and would still satisfy me.

Fiber was not up to par either. I was very low on the needed intake of fiber. When comparing the needed fiber against what I consumed, I see I needed about 25 grams of fiber verses me consuming only 14 grams. This is necessary in order to keep my digestion tract healthy.

Suggestions for a better diet