Health Assessment

Self-assessment STEP 1: My goal is to eat healthier and start exercise. Diet: * Replace refined flour with whole grains and chose lean protein source * Limit sugar and saturated fat * Additional serving of fruits and veggies Exercising: * 3 days (times)/ week : Monday, Wednesday, Friday * At least 45 minutes/day STEP 2: My real age is 19.8 STEP 3: Day 1: 1. Breakfast: - 1 cup of orange juice (5-6 oz.), oatmeal, 1 mango 2. Lunch: small bowl of white rice, chicken soup with potato & carrot & green bean, steak (around 8-10 oz. steak, my Mom’s special, yummy) 3. Snack: In and Out Fries 4. Dinner: small bowl of white rice, chicken soup Day 2: 1. Breakfast: white bread with 2 fried eggs, 1 cup of water 2. Lunch : half of Sprout’s sandwich, 1 Coconut water can 3. Snack: 1 mango 4. Dinner: the other half of Spout’s sandwich, 1 coconut water Day 3: 1. Breakfast: omelet (2 eggs with Chinese sausage, onion), orange juice 2. Snack: 1 Twinkies 3. Lunch: In and Out burger, small fries, soda 4. Dinner: 1 mango, 4 strawberries Nutrients Intake for Day 1: (I couldn’t log in to the website, try 2 different days but it didn’t work) www.mypyramid.gov that you gave, so I used www.supertracker.usda.gov/default.aspx) | | | | | | | | | | Nutrients Report 09/29/12 - 09/29/12 | Your plan is based on a 2400 Calorie allowance. | | | | | Nutrients | Target | Average Eaten | Status | | | | Total Calories | 2400 Calories | 1981 Calories | OK | | | | Protein (g)*** | 46 g | 101 g | OK | | | | Protein (% Calories)*** | 10 - 35% Calories | 20% Calories | OK | | | | Carbohydrate (g)*** | 130 g | 245 g | OK | | | | Carbohydrate (% Calories)*** | 45 - 65% Calories | 50% Calories | OK | | | | Dietary Fiber | 25 g | 15 g | Under | | | | Total Fat | 20 - 35% Calories | 31% Calories | OK | | | | Saturated Fat | < 10% Calories | 11% Calories | Over | | | | Monounsaturated Fat | No Daily Target or Limit | 14% Calories | No Daily Target or Limit | | | | Polyunsaturated Fat | No Daily Target or Limit | 3% Calories | No Daily Target or Limit | | | | Linoleic Acid (g)*** | 12 g | 6 g | Under | | | | Linoleic Acid (% Calories)*** | 5 - 10% Calories | 3% Calories | Under | | | | α-Linolenic Acid (g)*** | 1.1 g | 0.8 g | Under | | | | α-Linolenic Acid (% Calories)*** | 0.6 - 1.2% Calories | 0.4% Calories | Under | | | | Omega 3 - EPA | No Daily Target or Limit | 0 mg | No Daily Target or Limit | | | | Omega 3 - DHA | No Daily Target or Limit | 0 mg | No Daily Target or Limit | | | | Cholesterol | < 300 mg | 218 mg | OK | | | | Minerals | Target | Average Eaten | Status | | | | Calcium | 1000 mg | 416 mg | Under | | | | Potassium | 4700 mg | 2669 mg | Under | | | | Sodium** | < 2300 mg | 1278 mg | OK | | | | Copper | 900 µg | 1444 µg | OK | | | | Iron | 18 mg | 21 mg | OK | | | | Magnesium | 310 mg | 194 mg | Under | | | | Phosphorus | 700 mg | 1149 mg | OK | | | | Selenium | 55 µg | 121 µg | OK | | | | Zinc | 8 mg | 21 mg | OK | | | | Vitamins | Target | Average Eaten | Status | | | | Vitamin A | 700 µg RAE | 1103 µg RAE | OK | | | | Vitamin B6 | 1.3 mg | 2.3 mg | OK | | | | Vitamin B12 | 2.4 µg | 5.4 µg | OK | | | | Vitamin C | 75 mg | 139 mg | OK | | | | Vitamin D | 15 µg | 2 µg | Under | | | | Vitamin E | 15 mg AT | 5 mg AT | Under | | | | Vitamin K | 90 µg | 52 µg | Under | | | | Folate | 400 µg DFE | 788 µg DFE | OK | | | | Thiamin | 1.1 mg | 1.6 mg | OK | | | | Riboflavin | 1.1 mg | 1.5 mg | OK | | | | Niacin | 14 mg | 28 mg | OK | | | | Choline | 425 mg | 302 mg | Under | | | | Information about dietary supplements. ** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition, people who are age 51 and older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and α-linolenic acid) have two separate recommendations: 1) Amount eaten (in grams) compared to your minimum recommended intake. 2) Percent of Calories eaten from that nutrient compared to the recommended range. You may see different messages in the status column for these 2 different recommendations. | | 5 numbers I could make better: 1. Saturated Fat: 11 2. Vitamin D : 2 µg 3. Protein: 101g 4. Carbohydrate: 245g 5. Dietary Fiber: 15g From the nutrients intake chart, I could have eaten leaner beef to make the saturated fat lower than 11%. Also, because I ate the steak (medium one) too much, it made my protein needed for 1 day went more than double the protein recommended. I have never taken any vitamin dose so I might lack of some vitamins, and from the intakes, I didn’t have enough vitamin D needed for a day, I’m going to buy some at Costco. Mostly the main thing that I eat every day is rice, and that’s why I have carbohydrate a lot higher than what I should have eaten for a day, brown rice is going to be my best friend. And for the Dietary Fiber, I didn’t have enough of it, I just know that nuts have a lot of it; I could add nuts to my snack. STEP 4: 1. Method: BMI test 2. My number: body fat is 22.5% ; the second number is 20.3 ( I didn’t remember what its called) 3. Women’s healthy body fat percentage ranged from 12%-30% 4. Mine is 22.5%, which is good for female. 5. If they’re not in the healthy range and want to improve their measurement, they need to get into a healthier diet and starting exercise, which means: not to eat high sugar, salt and fat content food, replace those foods with natural, organic or whole food. And come with the diet is exercising. They should exercise at least 3 days(or times) per week, and each time at least 45 minutes. STEP 5: Week 1: Monday: playing badminton for at least 45 minutes. Wednesday: badminton; 45 minutes. Friday: either go hiking or body boarding for 1 hour. Week 2: Monday: playing badminton for at least 45 minutes. Wednesday: badminton; 45 minutes. Friday: either go hiking or body boarding for 1 hour. The total time of the exercise is 5 hours. Calories burned in 5 hours working out are 2064 Kcal. STEP 6: My plan to stay healthy is: To stay healthy, 2 main things that I need to keep in track are eating healthy food and exercise. For me, breakfast is the most important meal of a day so I always try to make a good healthy meal to start a fresh day. Frozen food from Costco is replaced by natural, organic food. Sweet stuff is my biggest problem; I’m in love with them. But to be healthy, I had to cut them down by replace soda with orange or cranberries juice, not eating ice-cream and candy. Also, I’m enrolled in badminton class which “forces” me to exercise for at least 90 minutes a week. In the weekends, I always go either hiking or boogie boarding for at least 1 or 2 hours, so it can keep me not to get lazy over the weekend.