My positive elements in my diet are grain, vegetable, fruit, saturated fat, cholesteral and sodium. Fruit and vegetables were easy to keep up with because I eat fruits & vegetables every day. However, my negative elements are milk and total fat. For milk I need to obtain at least 3 cups, but I only had 1 cup.And for total fat, I need to have 25% to 35%, but I only had 21.7% of total calories. I can improve my total calories by eating fish, vegetable oil, and meat fat etc.... The food group present in my diet are all the important groups, milk(dairy), meat and beans, vegetables, fruits, but as mentioned above I need to consume more dairy and fat products.
Some categories are overabundant some are insufficient. I have 3 categories, which are overabundant: carbohydrate, Vitamin C, and magnesium. I don't think consuming a large amount of Vitamin C will affect my health in a bad way, however in a good way because I heard that Vitamin C helps us lose our weight as well as prevent from having a cold. As well as helps the structure of muscles, bones... For carbohydrate I should reduce the intake of sugar, to make sure my weight doesn't increase, but overall it lowers the risk of having a heart disease which is an advantage. I also have approximately 5 categories where the nutrients are insufficient: Vitamin A, vitamin E, calcium, potassium and sodium. To improve vitamin A I need to eat more orange vegetables, dark green leafy, orange fruit, and tomato, if I don't my eye sight will worsen in dim light so I need to. To impove Vitamin E I would need to consume more nuts and vegetable oils. For potassium, I need to consume white or sweet potato, cooked greens etc... For sodium, I would need to eat more fresh vegetable, meat, or fish, if I don't I will have loss of calcium in bone, which would weaken my bone as time passes.
My total duration for physical activities were 90 minutes. This was an approximately perfect duration compared with the food I consume because I got 100/100 which is a good start for my health. The total calories expended was 234 calories out of a total of 1383, which reduces the total amount of calories I intake. If I continue doing the same amount of physical activities and approximately the amount of foods I consume, I will be able to maintain a healthy/strong body!
No comments:
Post a Comment