Nutrition Task Health and Wellness

Nutrition Task

This week I actually kept track of my daily diet from Tuesday August twenty seven, 2013 through Friday Aug 30, 2013. There are several things about my diet that are very good and several areas I can work with improvement in. First a few take a look at my daily calorie intake. According the calorie calculator on pg. 98 from the text I will be eating approximately 2025 per day. This really is an amount to keep my current weight. And so if I want to lose weight I should make a deficiency of calorie consumption or take in fewer calories to ponder less. But also for the purposes of traffic monitoring, I am going together with the 2025 pounds per day. Above the four days that I registered my diet I proportioned approximately 1934 calories per day so I would well in that department, except I was actually shooting for approximately 1800 unhealthy calories. According to Edlin and Golanty (2014) about fifty percent of my personal caloric intake should come from the carbohydrates (carbs) My spouse and i consume in support of about thirty percent or fewer from the fat I eat. I proportioned around 223 carbs daily, and since every single carbs equals 4 unhealthy calories, also described in the textual content by Edlin and Golanty (2014) that equates to around 46% of my unhealthy calories coming from carbs. This is excellent except for which may mean plan my other calories will be coming from a several source. With an average of 57 grams of fat every day and body fat equating to 9 calorie consumption per gram I appear in at roughly 57 g fat every day, and roughly 27% of fat unhealthy calories actually turning out to be another great number. On to proteins consumption exactly where Edlin and Golanty (2014) claim forty five g is the magic amount for women. With that being said my typical intake of 118 appears to be much too high. Therefore , this is a location I think I must make several adjustments in because I actually do not need that many extra grms of proteins. I am sure the fact that weightlifting I actually do does demand a little extra protein consumption but not just as much as I am consuming. At first glance I would state I can get rid of the protein shakes We often beverage after a workout and possibly the high protein pasta I use instead of the normal high dietary fiber brands. That being said I continue to need to take a review of my sodium intake. Edlin and Golanty (2014) admit the American Heart Relationship says the typical American must immediately lower their typical sodium absorption to less than 2300 magnesium per day then work to get it under 1500 mg. I have been taking care of this within a clean diet program We am working away at, but since I feel off of the wagon towards the end from the week Read these numbers are going to be difficult. As I suspected, my normal sodium consumption was about 3071 mg, way too excessive. Another major adjustment should be in the works. Only one day out of four was I even close to 1500 mg (1501 on September 27, 2013) but the additional days in which pretty terrifying. Especially, the moment " excessive sodium may contribute to hypertension, a major risk factor intended for heart disease, cerebrovascular accident, and renal failure” (Edlin & Golanty 2014, pg. 109). One more area of my diet that requires restriction is definitely the number of grams of glucose I take in each day. I am planning to restrict my own sugar intake to 25g or significantly less per day. My average intake is 82g, highly undesirable. So in summary, I was consuming a fantastic level of calories, carbohydrates and fat. On the other hand my healthy proteins levels can stand to complete down thus i don't have extra protein being stored into fat and my sodium levels need some very severe adjustments!

Reference

Edlin, G. and E. Golanty. 2014. Health and fitness (11th Ed. ). Pp109.

August 27, 2013

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber Breakfast

Egg (Auchan) - Hard-boiled, 55 grams701g5g6g195mg65mg0g0g Banana - Cwd - Organic, 50 g5313g0g1g0mg1mg6g2g

Lunch

Speculator Joes - Organic White colored Quinoa, 0.5 Cup32060g5g12g0mg0mg6g6g Common - Fruit Mix With Reddish colored Grapes, Green Grapes, Watermelon and Good, 0. 5 cups5013g0g1g0mg4mg2g1g Handmade - Breaded Baked Skin free Chicken Breast, four oz11014g1g20g41mg70mg1g1g Meal...

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