Title Page Healthy, Well-Balanced Diet Report
Part I: Modified Diet Analysis
Cronometer, a web-based program for diet analysis, was used to change my intake of food over three 24-hour periods. This new diet assessment met the following objectives:
- Calorie intake should not exceed 200 calories above the recommended calorie amount.
- The target for all nutrients was met, or the limit exceeded without the nutrient exceeding its upper limit.
- The source of calories from carbohydrates was >55% and the source of calories from fat was <25%.
A screenshot shows the results of my analyses.
The foods I have eliminated from my diet
- Fast Food
- Snacks processed
- Sweet drinks
- Frozen Food
Changes in the foods I eat:
- Reduce your consumption of red meat
- Reduced dairy consumption
- Eat more fruits and vegetables
- Increased consumption of whole grains
The foods I have added to my diet
- Almond milk
The task of making the changes wasn’t easy. Planning, preparation and discipline were required. It was important to make conscious choices about my food and to eat with intention. Once I had gotten into the habit of eating healthy, it was easier.
These changes are achievable, but require a new mindset and lifestyle. New eating habits take time to adapt to, but the effort is well worth it.
As I began to eat more vegetables, processed foods and fried food were eliminated. I discovered that my old diet was low in nutrients and fats, as well as high in sugars.
The second part of the class: Five things I learned and diet changes
- Balanced macronutrient intake: I learned that a balanced diet should contain a variety of macronutrients, including carbohydrates, proteins, and fats, to meet the body’s energy needs.
- I need to incorporate whole unprocessed food into my diet in order to maintain a high nutrient level and improve overall health.
- Controlling portion size is important for maintaining healthy weight. It also helps to avoid overconsuming calories.
- Drinking enough water to maintain weight can help you stay hydrated.
- The benefits of mindful eating include: being present, aware and conscious about the choices that I make when it comes to food can lead me to make better decisions regarding what and how much I consume.
Implementing change: Increase whole grain intake for one week
For a week, I increased my intake of whole grains to test how this would affect my health and diet. To replace refined grains, such as white or brown rice, I substituted whole-grains like brown rice, quinoa and bread with these.
Finding wholegrains options in restaurants or when I’m in a rush was a challenge. Planning and preparing my meals ahead of time helped me keep on track. The whole grain I ate made me feel fuller, more satisfied and had better energy throughout the day.
The overall success of this change is that I intend to keep adding more whole grains to my diet.