Introduction
The goal to normally maintain weight, taking into account its indicators, is 2,630 calories. On some days, calorie counts were underestimated because not high amounts of fatty or meaty foods were eaten. The emphasis of the daily diet was on a predominance of fresh vegetables, fruit and light snacks such as cornflakes. The second and fourth days have a higher intake of fats and proteins because meat and flour were the main items on the menu during the day. On the first day, the number of complex carbohydrates in the food was highest. It is because the main meals included mushrooms, pasta, and beans, which contain high amounts of these elements.
Discussion
2000 calorie diet should contain all the vitamins, minerals, proteins, carbohydrates, and healthy fats necessary for the human body. Therefore, a diet of 2000 kcal per day should consist of 45% carbohydrates, 30% fat, and 25% protein (Frey, 2020). List % of DV for:
- Calories for Day 1’s supper: 650 calories.
- Protein for Day 2’s lunch: 18 g.
- Carbohydrate for Day 3’s breakfast: 56,25 g.
If the percentage is high or low, people need to adjust their diet by adding certain types of food to each meal. If carbohydrates are deficient, these are vegetables and cereals. Dairy products and nuts should be added if fats are bad. Meat and eggs are the best-known and classic examples of healthy proteins. The greatest pride in the diet is plenty of fresh vegetables, dairy products, fresh juices, and rice, as these foods contain many essential elements at a low caloric content. At the same time, I should refuse of fatty and calorie-dense foods such as chocolate muffins, burgers, fried potatoes, and breaded chicken. These contain a lot of essential protein and unhealthy fats that are bad for digestion.
Useful nutrients help to maintain normal body weight, develop the bones of the skeleton, and promote proper digestion. Unhealthy foods can cause weight problems, heart disease, and digestive diseases such as stomach ulcers. The ratio of substances in the diet can be adjusted by adding necessary substances to different meals and excluding foods that may harm the body. When examining this report, the cultural influences of the healthy eating and organic food movement and the importance of veganism and vegetarianism to certain groups in the US must be considered. I should reduce the amount of junk food high in calories and fats. It should include fast food from McDonald’s and soda. It is also important to keep an adequate amount of protein by changing how meat products or eggs are cooked. Steam cooking and boiling should be introduced to achieve this goal.
I believe I need to include more vegetables into my diet. At the same time, I should to reduce the amount of fats that are found in some meats and pies.
The amount of protein since meat dishes was only for supper may be insufficient.
Foods high in iron from day 5:
Foods high in chromium from day 5:
Foods high in fluoride from day 5:
Sufficient fluoride is found in fish products, such as salmon from rolls. A person gets most of their micronutrients from regular drinking water.
On day 4, I drank about a liter of liquid, considering warm and cold drinks. The human norm is approximately 2 liters in various forms (US Environment Protection Agency, 2022). To compensate for the deficit, carrying a bottle of clean water in the backpack is important. Water is useful because it is needed to transport oxygen to all cells in the body. It helps convert consumed food into energy and assimilate nutrients.
During the five days of the study, I did four days of an hour of physical exercise. One day, I played basketball with friends for about 2 hours, including breaks. During this period, the number of calories expended reached 11,000. This amount of physical activity is enough to maintain a healthy body, so I need to adjust my diet.
A lot of cholesterol is found in fatty meats such as pork, chicken skin, giblets, and eggs. One egg contains 275 milligrams of cholesterol, so the daily dose has already been exceeded after breakfast (Schade, et. al., 2020). Exceeding this limit is bad for the circulatory system and increases the chance of kidney and liver disease. High blood pressure contributes to high blood cholesterol levels. It is healthy to reduce the level of this substance in the body.
Poor dietary choices increase the chance of developing hypertension; foods high in animal fats have a particularly negative effect. I check my health at the hospital about once a year. A home blood pressure monitor can be used about three times a year. Once a year, I also have a routine oral health checkup at the dentist, but it probably should be done twice a year. Well, at this point, all possible dental problems have been promptly resolved.
A positive aspect of the menu is plenty of fresh fruit, which contains a lot of water and healthy fiber. Fiber is also found in cereals, which I often eat for breakfast. At the same time, the amount of clean drinking water is insufficient. Large amounts of iron are found in meat products and apples. A negative aspect of the menu is the increased consumption of foods high in complex fats and cholesterol, such as oil-fried meat.
Conclusion
As a result of the nutrition analysis, I can make several conclusions and suggest changes to the menu. Knowing how to use the nutrient capacity tables of foods allows me to calculate the foods your body needs mathematically. First, it is important to increase fluid intake because water is the basis of life. It is worth changing the way meat dishes are prepared, giving preference to stewing and boiling, and reducing the number of trips to fast food establishments. I don’t think going to the doctor is enough, so I should have a yearly comprehensive physical exam.
References
Frey, M. (2020). What 2,000-Calorie Diet Means on a Nutrition Label. Verywell Fit. Web.
Schade, D. S., Shey, L., & Eaton, R. P. (2020). Cholesterol Review: A Metabolically Important.
Molecule. Endocrine practice. Official journal of the American College of Endocrinology and the American Association of Clinical Endocrinologists, 26(12), 1514–1523.
US Environment Protection Agency (2022). Understanding your water bill. Web.