Personal Narrative: My Personal Calorie

My personal Calorie goal is 1900. Food Groups and Calories Report is to fall into six main categories. They are grains, vegetables, fruits, dairy, protein and oils. From my report, the grains include the whole grains and refined grains. Compared with the target is greater than 3 ounces, I only get 1 ounce whole grains eaten. I need check the product labels for the words "whole" or "whole grain" before the grain ingredient's name and eat more products of whole grains. The refined grain is 1 ounce more than the target. The vegetables I ate are under the target. I find out I don’t intake the beans & peas which need 1.5 cups per week. In the salad, soup, side dishes add beans which is a very good fiber source. Dark green, red & orange and starchy
got are also limit and under the target. I need keep rinsed and cut-up fruit handy for quick snacks. I still should intake milk & yogurt. A good way to get it is from top fruit salads with fat-free or low-fat yogurt. The protein food is a little bit over the target. Eat seafood in place of meat or poultry twice a week is enough for our body.
Question 2
In nutrients report, my personal calories are lower than my target.
When preparing meals, I need include vegetables, fruits, and whole grains that provide fewer Calories and more nutrients. "Listen" to hunger and fullness cues before, during, and after meals, I need plan the number and kinds of food to eat. The protein I got is 26% total calories which is ok in the range of 10 - 35% calories requirement. Although the carbohydrate I got is 46%, it is just reach the requirement and still need get more from whole grains, beans and peas, starchy vegetables, and fruits. Total Fat I got is 29% calories which is ok in the range of 20 - 35% calories requirement. Compared with the requirement of less 10% calories, my saturated fat is 8%. My sodium is 2577 mg which is greater than the requirement of less than 2300 mg. Your taste for salt will change depend on the amount of sodium. My calcium is only 256 mg under 1000 mg. Calcium targets may be achieved by consuming recommended levels of fat-free or low-fat milk, other dairy products, and fortified soymilk. The added sugar is meet the requirement of calories. I still need 178ug DFE folate, which food sources include beans and peas, oranges and orange juice, and dark-green leafy vegetables. My Vitamin B12 is 0.6 ug less than the 2.4ug, which sources include lean meat, poultry and fish; eggs; milk and dairy products; and fortified breakfast
cereal.
First, I should eat more vegetable during the meal. The body can make vitamin A from the beta-carotene in dark green and orange vegetables and fruits, such as carrots, sweet potatoes, spinach, collards, mango, and cantaloupe. The vitamin C can get from broccoli, peppers, tomatoes, cabbage, and sweet potatoes. Second, I should reduce the amount of sodium intake. I should use the nutrition facts label to choose foods lower in sodium. When purchasing canned foods, such as vegetables and soups, I should select those labeled "reduced sodium," "low sodium," or "no salt added." Third, I should eat fewer refined grain products, especially cakes, cookies, other desserts, and pizza. In addition, I should replace white bread, rolls, bagels, muffins, pasta, and rice with whole-grain versions.