Dietary Analysis: Do you think the recommended calories are accurate to meet diet and exercise needs?

? Why or why not? Did you consume more or less of the recommended calories? `With the goals I have set on the NutitionCalc the recommended calorie intake I was given is around a 1600 calorie diet. I've tried a 1500-1600 calorie diet e!ore with e"ercise as well and it did nothing !or me# ut when I lowered m$ calorie intake to 1%00 calories and continued with the same workouts I !ound great results. &o I !ind the recommended calorie intake is to high !or me# ut ma$ e when I get to m$ goal weight it might e the 'er!ect calorie intake !or me to maintain m$ weight. (t this time I have a hard time eating enough calories each da$ due to the !act that I am alwa$s nauseated so in the three da$s I recorded I consumed less then the recommended calorie intake. Did you meet your carbohydrate, protein and fat recommendations? List the actual amounts you consumed and the recommended amounts of each micronutrients. a. If your abo e or below the recommended amount list ! foods that would help you match your recommendation. )he ar *ra'h shows that I did not meet m$ Car oh$drate# +rotein or ,at recommendations. Amounts "onsumed Car oh$drates 10-.-+rotein //.56 ,at -6../ Amounts #ecommended %16.5. 65.-% /0.00

! $oods to help match my recommendations +otatoes ,ish (vocados List the itamins and minerals you were below the D#I %oal on your bar &raph. b. "hoose ! micronutrients that were below the recommendation and list ! foods that would help increase 'A"( of these micronutrients. )itamins 1itamin ( 1itamin 21 1itamin 2% 1itamin 21itamin 26 1itamin 21% 1itamin 4 1itamin 6 ,olate )itamin D ,ish 6ggs )itamin ' (lmonds 2roccoli *inerals Calcium Iron 3agnesium +hos'horus +otassium &odium 5inc

*a&nesium (vocados 2ananas

3ushrooms

&'inach

2rown 7ice

Did you meet your water and fiber recommendations? List three foods that are considered a &ood source of fiber 8n the 2ar *ra'h it looks like I reached more than m$ water intake# ut sadl$ I did not reach m$ !i er recommendation. %ood +ource of $iber 2eans (''les 8atmeal (ow did your intake compare to the recommendations for 'A"( food &roup accordin& to *y,late? %rains )e&etables $ruits Dairy ,rotein Intake #ecommendation -.0 5.0 %.% %.0 1.1.5 0.1 -.0 -.9 5.0

,rom the 2ar *ra'h on 3$+late and a ove I ended u' reaching more then the recommendation in the 1egeta le grou'. In the *rain# ,ruit and +rotein grou's I did alright# ut I see I need a little more im'rovement. )he one I reall$ noticed I'm lacking is dair$. I need to work on 'utting more dair$ into m$ diet. Were there other nutrition or exercise tools a ailable? Describe. Do you feel they could be helpful? :es# there are man$ tools on this 'rogram that hel' me. the tools I 'ersonall$ liked was the "alorie Assessment which hel'ed me get started with !inding out how man$ calories to have each da$ to maintain m$ current weight or lose a !ew 'ounds# it shows m$ average dail$ intake# and the di!!erent goals and intake to sta$ in throughout the da$. )he Acti ity +ummary is a great wa$ to kee' track o! m$ workouts# shows how man$ calories I urn and it hel's me to see m$ dail$ activit$. "alories and $at is a great wa$ to see all the calories and !at I've eaten roken down into a more detailed gra'h. Would you recommend this website-pro&ram? Why or Why not? :es# I would recommend this we site;'rogram to m$ !riends and !amil$. I thinks it's hel'!ul to an$one who wants to gain# lose# or maintain their weight# it hel's $ou to kee' on track with what $ou eat and how much $ou e"ercise# shows $ou what $our lacking in $our diet. Its a great and well rounded 'rogram to hel' <ust a out an$one who wants to achieve the od$ the$ want. Determine your .*I/ show the calculations. What cate&ory 0normal wei&ht. 1 erwei&ht, etc.2 does your .*I put you in? Do you feel .*I accurately reflects your health and body wei&ht? Why or Why not?

,ounds and inches Weight= > 190l s Aeight > 5'.'' B6.''C D190 @ B6.CE%F " .0- > %9.1

3ilo&rams and meters Weight in ?ilograms= 190 @ %.% > 91 Aeight in 3eters= 6. @ -0.-. > 1..0 91 @ B1..0CE% > %9.%

3$ .*I 'uts me in the 1 erwei&ht categor$. I !eel that the 23I is 'rett$ close to accurate when it comes to m$ health and od$ weight# ut I still !eel that $ou need to e care!ul using 23I when it gives $ou a num er designed to indicate whether $ou are at a health$ weight or not ecause it's not alwa$s com'letel$ accurate so I wouldn't et m$ li!e on it. .ased on what you learned from the analysis of your !4day food record, what are ! impro ements you could make to your diet? List ! ways you plan on implementin& those chan&es. )hrough this 4ietar$ (nal$sis I've learned much a out m$sel! and what I do to m$ od$. I honestl$ 'lan to make a !ew changes in m$ dail$ routines that I ho'e will im'rove m$ health in m$ !uture. Gisted elow are the - things I would like to work on im'roving in m$ diet. I5 e noticed that I don5t take in enou&h Dairy each day. 1. When I'm tr$ing to eat health$ and I donHt like eating dair$ 'roducts to egin with so it's hard to get the nutrients I need !rom dair$. I now see how im'ortant it is to get some dair$ in m$ diet since we get most o! our calcium !rom dair$ on a dail$ asis. I've learned that even though dair$ 'roducts are high in !at I also see the ene!its that come !rom calcium. I 'lan to !ind the right amount o! dair$ that works with the goals I have set so I can achieve eating health$# ut also receive the calcium I need ever$ da$. %. Create a chart o! the item I can have with amount to get to m$ dair$ goal without going over. -. I also 'lan to take a Calcium 1itamin each da$ to hel' give me a little more. I5m low on most of my )itamins and *inerals. 1. I can see now that I seriousl$ lack in getting m$ 1itamins and 3inerals each da$. 3$ goal now is to eat more o! a variet$ o! !ood in m$ diet and snack more on nuts# veggies# and !ruits. %. 6ven though I elieve it's etter getting $our vitamins naturall$ !rom !ood it can sometimes ecome di!!icult to get m$ !ull dose each da$# so I 'lan to start taking vitamin su''lements. -. (nd I'm also going to 'ut minerals in m$ water each da$ to hel' im'rove m$ intake and !or a 'lus it will get me to drink more water. *y calories are ery low. 1. I honestl$ never noticed how low m$ calories were on some da$s until I took this anal$sis. I now see that I need to start eating a little more to u' m$ calories $ a !ew as the NutritionCalc sa$s to have around 1600 calories# ut on some da$s I had elow 1000 calories which I !ind to e ver$ unhealth$. &o m$ iggest goal is to tr$ and eat a little more. %. (dd calories doesn't mean I can eat <ust an$thing. I need to work on eating health$ calories in m$ diet. I'm going to make a meal 'lan# that wa$ I'll know what to eat to reach m$ calorie intake without going under or over. -. 3$ !inal goal is to <ust have an all around health$ diet without ecoming malnourished.