Mark Guanuna

HLTH 1020-F16

Diet analysis

Attached will be my food list report and my activity summary. As I review my diet analysis it
looks like I gain more calories than I am able to lose. I try to eat healthy but the amount of food I
take in or decide to eat during a certain time of day for a specific meal is not the best. Observing
to what I eat I need to learn how to eat healthier and at the correct times of day as for the amount
I take in. As I was able to record my foods for the past three days, I noticed each day would be
different. Some days I would be able to eat okay with breakfast lunch and dinner but there would
be some days I would skip breakfast go straight to eating lunch wait hours to eat dinner and after
dinner eat anything else I could find because I was still hungry. I realized I gain weight as I tend
to eat more at nights after waiting hours of not eating in between the day small portions etc. Ive
learned that it is always important to have breakfast which is the food source that will help you
process your day. I learned to never eat a lot before going to bed, not only am I storing food in
my body but it also is not able to digest correctly. In conclusion what I have decided to do
differently is to always have a set designated time to eat my meals, in between the day eat small
portions or snacks like fruits, granola bars etc. so I wont be craving more than I should coming
night time. My activity should change also, as I tend to do most of my walking at work and every
now and then at home I should mix it up with lifting weights. With more work out activity I truly
believe that I would be able to see a much healthier change not only with losing my excessive
body fat that I carry but I hope to be at my ideal weight.

Food List Report

The Food List report displays a simple list of foods that you have entered, along with their
calorie values.

Profile Info

Personal: Mark
in
209 lb

Male

25 yrs

5 ft 11

Day(s): 2016 Oct 12, Oct 13, Oct 14 (All)

Activity Level: Low Active

(Strive for an Active activity level.)

BMI: 29.1

Normal is 18.5 to 25.

Weight Change: Lose 2 lb per week Best not to exceed 2 lbs per week.

Amount

Item

Cals

Wed 10-12-2016

6.0

fl-oz

juice drink,
cranberry
cocktail (USDA)

102

2.0

ea

scrambled eggs
(USDA)

182

1.0

slice

bacon, pan fried,

cured (USDA)

54

1.0

slice

bread, whole
wheat (USDA)

71

1.0

ea

sandwich, ham
& cheese, with

423

white

1.0

cup

water, tap
(USDA)

1.0

cup

cereal, Honey
Bunches of Oats,
with almonds
(USDA: Post )

fl-oz

almond milk,
original, Almond
Breeze (Blue
Diamond
Natural)

ea

cheese puffs,
crunchy,
jalapeno
(Cheetos)

5.0

30.0

Day Total

175

38

243

1287

Thu 10-13-2016

4.0

oz

yogurt,
strawberry,
lowfat (Yoplait)

113

2.0

slice

bread, whole
wheat, toasted
(USDA)

153

1.0

Tbs

jelly, strawberry
(Smucker's)

1.0

cup

juice drink,
cranberry
cocktail (USDA)

137

1.0

ea

burrito, steak
supreme (USDA:
Taco Bell)

454

50

1.0

can

soda, Sprite
(USDA: Coca
Cola)

148

1.0

dry

soup, ramen
noodle, chicken
flavor, dry
(USDA)

189

1.0

ea

granola bar, oats

n honey (Nature
Valley)

1.0

cup

water, tap
(USDA)

Day Total

90

1333

Fri 10-14-2016

oz

potato chips,
classic (Lays)

750

cup

smoothie,
Strawberries
Wild, small
(Jamba Juice)

130

oz

stir fry, chicken,

Voila, frozen,
with pasta &
vegetables
(Birds

327

1.0

cup

rice, brown,
cooked, long
grain (USDA)

216

1.0

can

soda, Sprite
(USDA: Coca
Cola)

148

1.0

ea

hamburger, jr
(Wendy's)

250

5.0

1.0

15.0

1.0

med

french fries
(USDA: Wendy's)

427

2.0

ea

candy bar,
caramel cookie,
Twix (Twix)

280

1.0

ea

tortilla chips,
nacho cheese
(Doritos)

140

Day Total

2669

Total

5288

Day
Average

1763

Item
Average

196

Activity Summary

List of the Activities performed, their METs, duration and Calories burned.

Profile Info

Personal: Mark

Male

25 yrs

5 ft 11 in

209 lb

Day(s): 2016 Oct 11, Oct 12, Oct 14

Activity Level: Low Active

(Strive for an Active activity level.)

BMI: 29.1

Normal is 18.5 to 25.

Weight Change: Lose 2 lb per week

Best not to exceed 2 lbs per week.

Profile Calorie Goal:

2129

Daily Activity Details

Tue 10-11-2016
Mets

Exercise

Calories

minutes

4.0

walking, to
work or
class

hours

2.8

walking, 2.0
mph, level,
firm surface,
slow

557

2.5

home
activities,
cooking or
food
preparation,

124

2.5

home
activities,
washing
dishes,
walking,
light

124

Total
Calories
(Sedentary)

839

30

30

minutes

minutes

33

Wed 10-12-2016

hours

Mets

Exercise

2.8

walking, 2.0
mph, level,
firm surface,

Calories
557

mph, level,
firm surface,
slow

minutes

4.0

walking, to
work or
class

30

minutes

3.5

walking, for
pleasure,
work break

174

Total
Calories
(Sedentary)

765

33

Fri 10-14-2016
Mets

Exercise

Calories

15

minutes

2.8

walking, 2.0
mph, level,
firm surface,
slow

70

minutes

3.5

walking,
descending
stairs

29

2.0

occupation,
walking on
job, <2.0
mph, in
office,

597

Total
Calories
(Sedentary)

696

hours

Summary

Daily Average

76
7

Calori
es

Your Daily Average put you in the Sedentary activity level, and suggests 2882 Calories to
maintain your current weight.