1.
CheckPoint: Three Day Diet
Analysis
·
Due Date: Day 5
[ post to the Individual forum]
·
Document what
you eat during a 3-day period by using the free food intake assessment tool
located on http://www.mypyramidtracker.gov.
·
Set up an
account with the MyPyramid Tracker Web site by using the registration
instructions in Appendix B.
·
Analyze your
food intake by answering the following questions:
o
How
does your diet compare to the recommendations you received from the Food Guide
Pyramid? How many servings from each food group did you consume?
o
How
might you modify your diet to get the recommended servings for each food group?
What are some nutrient-rich foods that you could add to your daily diet?
o
Examine
the food labels for three of the items included on your food diary. List the
following components for each of the items:
·
Total
calories per serving
·
Percentage
of calories from fat
·
Total
amount of carbohydrates (in grams)
·
Total
amount of protein (in grams)
·
Total
amount of fiber (in grams)
·
Post your
response as an attachment.
My diet is lower than the
recommendations I received on the Food Guide Pyramid. Depending on the day, I consume between
one-third to two-thirds of each group. There
is a chart below that shows my comparison with my three day analysis and the
recommendations.
|
Food Group
|
Day one
|
Day two
|
Day three
|
Recommendations
|
|
Milk
|
3.9 cup
|
3 cup
|
.3 cup
|
3 cup
|
|
Meat and Beans
|
2.6 oz
|
0
|
1.7 oz
|
6.5 oz
|
|
Vegetables
|
2.6 cup
|
0 cup
|
1.3 cup
|
3 cup
|
|
Fruit
|
0
|
0
|
0
|
2 cup
|
|
Grains
|
6.2 oz
|
4.9 oz
|
3.3 oz
|
8 oz
|
I
found the pyramid tracker to be an inefficient tool for my needs. Several items could not be displayed
accurately. For example, one meal
included broccoli and cheese rice a roni, however the tracker did not allow for
any rice a roni type that was not beef or chicken. This I believe would show an inaccurate count
of my vegetable or milk intake since what I ate had more vegetables and milk than
a generic chicken flavor.
I
have made many changes to my diet in recent months, some as recent as a few
weeks. I have modified my normal
breakfasts in the work cafeteria by simply not getting them. I bring my breakfast from home which is
usually cereal or yogurt with strawberries.
I also have incorporated special k granola bars or hard boiled eggs for
snacks instead of chips or chocolate. I
chose yogurt, strawberries and hard boiled eggs for their iodine content to
ensure my thyroid is working properly and is not the reason for my weight.
For dinner I usually keep baby spinach leaves,
broccoli and carrots in my refrigerator.
I find by keeping these items on hand I am more likely to find a way to
incorporate them into a dinner in order to add more nutrition into mine and my
family’s diet. Even if only for the
simplest reason of, to use it before it goes bad.
One
other change I have made is to add more vegetable nutrients into my diet by way
of amazing grass power. One of my
friends has studied some benefits of having an alkaline system versus an acidic
and turned me onto the amazing grass website.
By adding one scoop of their amazing grass into my milk in the morning I
have increased my vegetable nutrients up to seven servings.
The
chart below shows three items I intake frequently and their statistics. I included statistics on the Green Superfood
Amazing Grass I intake daily just for show.
|
|
Milk
|
Strawberry
|
Green Superfood
|
|
Total
calories
|
120
|
49
|
30
|
|
Percentage
calories from fat
|
37%
|
1%
|
0%
|
|
Total
carbs
|
11g
|
12g
|
4g
|
|
Total
protein
|
8g
|
1g
|
2g
|
|
Total
fiber
|
0g
|
3g
|
2g
|
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