Nutritional Analysis Project
Part One
1A) For all three days that I recorded my food intake, I was most often taking in an excess of oils and proteins and most often below on whole grains, vegetables, fruit and dairy. Starting with day one, I had an excess on protein by 1oz and oils by 7 teaspoons. For the future I will use less oil when cooking because I tend to use lots of olive and coconut oil, limiting it to one table spoon instead of two will fix the excess. I will not change my intake of protein because I typically eat little meat day to day, somedays I get a lot of it and other days I get none at all. Thinking of it as a weekly intake helps to balance my nutrients accordingly. For day two, I was in excess of vegetables by one cup and excess of oils by 3 teaspoons.The excess of vegetables doesn't bother me, I would keep it the same incase the next day I do not have access to as many. Like I said, I keep in mind a weekly intake to help visualize what I can be in excess or below each day without being concerned. I figure excess in oils and vegetables isn't the worst thing to have a lot of, I was always told cooking with olive oil keeps you healthy. Day three I had below the recommendation for every food group. I will discuss that in part 1B, listed below.
1B) For day one I was under on whole grains by 2 1/2 oz, on fruits by 1 1/2 cup , and dairy by 1 3/2cup. This means I could be missing some important minerals like Thiamin, Riboflavin and Niacin from whole grains, Vitamin A, C and Folate from fruits and Calcium, Phosphorus and Carbohydrates from dairy. Something simple and easy to get more whole grains is use a whole grain pasta. You can add fresh peppers and zucchini to already made tomato sauce to make it extra good. Eating fruits in between meals as a snack or blending some fruit with yogurt after a workout would fill my needs for fruit and dairy. Day two I was below in grains by 3 oz, below in fruits by 1 3/4 cups, below in dairy by 2 cups and below in protein by 2oz. This
1A) For all three days that I recorded my food intake, I was most often taking in an excess of oils and proteins and most often below on whole grains, vegetables, fruit and dairy. Starting with day one, I had an excess on protein by 1oz and oils by 7 teaspoons. For the future I will use less oil when cooking because I tend to use lots of olive and coconut oil, limiting it to one table spoon instead of two will fix the excess. I will not change my intake of protein because I typically eat little meat day to day, somedays I get a lot of it and other days I get none at all. Thinking of it as a weekly intake helps to balance my nutrients accordingly. For day two, I was in excess of vegetables by one cup and excess of oils by 3 teaspoons.The excess of vegetables doesn't bother me, I would keep it the same incase the next day I do not have access to as many. Like I said, I keep in mind a weekly intake to help visualize what I can be in excess or below each day without being concerned. I figure excess in oils and vegetables isn't the worst thing to have a lot of, I was always told cooking with olive oil keeps you healthy. Day three I had below the recommendation for every food group. I will discuss that in part 1B, listed below.
1B) For day one I was under on whole grains by 2 1/2 oz, on fruits by 1 1/2 cup , and dairy by 1 3/2cup. This means I could be missing some important minerals like Thiamin, Riboflavin and Niacin from whole grains, Vitamin A, C and Folate from fruits and Calcium, Phosphorus and Carbohydrates from dairy. Something simple and easy to get more whole grains is use a whole grain pasta. You can add fresh peppers and zucchini to already made tomato sauce to make it extra good. Eating fruits in between meals as a snack or blending some fruit with yogurt after a workout would fill my needs for fruit and dairy. Day two I was below in grains by 3 oz, below in fruits by 1 3/4 cups, below in dairy by 2 cups and below in protein by 2oz. This