Diet Self- Assessment, Essay Example

Grains

What % of your grains were whole grains? What does MyPlate recommend for whole grains?

None of my grains were whole grains (0%). MyPlate recommends that at least 50% of the grains we consume are whole grains.

Write 2 ways to increase your whole grains.

I currently consume very little grains in my diet, although I do eat dumplings frequently. It would be beneficial to replace my regular grain dumplings with whole wheat ones. I could also try to eat less snacks like cookies and replace them with whole wheat crackers instead.

What are some obstacles in doing this?

It would be difficult to make dumplings from scratch using whole wheat and stores don’t sell whole wheat dumplings. In addition, the selection of whole wheat foods in my area’s grocery stores is poor.

Fruits and Veggies

Compare your intake of fruits and vegetables to the intake recommended by MyPlate for each day.

I eat 1 ¾ cups of vegetables in a day and 2 cups of fruit. Half a plate of vegetables and half a plate of fruit is needed. To achieve this, I should eat ¼ cup of vegetables more a day, but I eat enough fruit.

Provide 2 suggestions for incorporating more fruits/veggies into your diet.

To incorporate more fruits and vegetables into my diet, I could eat more fruits and vegetables for snacks rather than unhealthy options, such as cookies. In addition, I could add fruit to breakfast cereal in the morning.

What are some obstacles in doing this?

It takes time to cut up fruit and put in it cereal so coming up with creative ways to eat fruit is time consuming.

Protein

What is your RDA for protein (.8g Pro/kg)? Show calculation.

(130lb/2.2) = 59.1 x .8 = 41.52 kg of protein

Are you meeting the RDA for protein?

Yes; I’ve exceeded it.

What are 2 disadvantages of excessive protein?

Weight gain and high cholesterol.

Fat

How does your daily total fat intake compare to recommendations?

Recommended fat intake is 20 to 35% while mine is 28%. I meet this requirement.

Are you excessive in saturated fat and cholesterol intake compared to the MyPlate recommendations?

I consume 8% saturated fat and 168 mg of cholesterol. This is an okay amount according to MyPlate.

State 2 ways to increase good fat sources and decrease bad fats sources in your diet.

I could try to eat more lean meats and eat a lot of whole grains.

Calories

How does your overall caloric intake compare with recommendations? 

I eat 876 calories daily which is under the recommended amount.

If you continue to eat this way, how will your weight be affected? 

If I continue to eat this way, I will lose weight.

What is your BMI and what category does this put you in? What does BMI mean? 

My BMI is a 21 which is considered normal weight. BMI stands for body mass index.

What is your desirable body weight? How did you determine this? What are your weight goals (loss, maintain, gain)? 

My desirable weight is 115 pounds because this will put me on the lower end of having a healthy BMI.