Proper nutrition is critical for health, as the body receives all the nutrients through the gastrointestinal tract. If the body lacks elements or vitamins, it begins to function incorrectly, which leads to health problems. Regular dietary disruptions may cause diabetes, stomach ulcers, constipation, psychological disorders, and general malaise. Some diseases, such as cardiovascular disease, require a special diet. At the same time, general well-being is achieved through drinking enough water and regular physical activity. This paper aims to analyze the record of seven days of food intake, with regards to the quality and quantity of the intake, the time of the day, the size and distribution of the foods in meals and snacks.
The analysis of the record of my seven days food intake brought me some interesting insights. I admit that my interest in nutrition has positively shaped my diet: I try to stick to healthy eating habits such as regular food intake, decreased sugar intake, and having enough vegetables. Just as important, writing down my dietary regimen allowed me to take a broader perspective on my habits and reassess them.
Overall, I found several violations that I would recommend changing. First, I don’t drink enough water – only three glasses of carbonated or non-carbonated water a week, while the rest of the liquids are juices, green tea, black tea, matcha tea, or coffee without sugar. Juices are useful, since the orange and apple juices I drink contain vital vitamin C, while the amount of tea and coffee I drink during each meal indicates an increased caffeine intake. I should also drink more juices: 6 glasses a week is not enough, as vitamin C should be replenished daily.
I try to have breakfast, lunch, and dinner around the same time and never skip meals, which is very good. Consistent eating habits contribute to a healthy stomach and well-being, as the body gets enough nutrients to burn them and produce enough life energy. Peak food intake in terms of volume and nutritional value occurs on Tuesday and Wednesday, as these days I work the most intensively and need more food. A significant drawback of my diet is eating too hearty dinners, although I compensate by replacing meat dishes with fish or vegetables.
I eat plenty of fresh vegetables and herbs and often include fresh fruit on my menu as it helps me reduce my sugar intake. Just as important, I only eat low-sugar dark chocolate. During the week, I only had snacks once, it was a sweet cookie, and on that day I suddenly felt a deterioration in mood. I avoid eating snacks by simply not buying them since, for me, this is the only effective way. When I want to have a snack, I drink yogurt, eat a banana or an apple, and afterward, I do not feel fatigued or upset.
I eat enough fiber as my lunch includes vegetable soups every day, I also eat a moderate amount of whole-grain bread for breakfast and lunch. The proteins in my diet are boiled eggs, ham, and sausages for breakfast, and fried fish and chicken for lunch. I eat quite a lot of protein, which is normal given my age and gender. Just as importantly, I don’t eat pork and beef for lunch or dinner as they are heavy enough to digest and absorb. I cut back on fried foods, replacing them with baked or boiled foods for lunch and dinner, although this aspect still needs my attention.
Thus, the record of seven days of food was analyzed. I eat enough fresh vegetables and fruits, fiber, and protein foods. I need to increase the amount of drinking water, for which I will buy more water so that it is always freely available. Luckily, I have a stable eating schedule, which is one of the main factors in a healthy diet. However, I should cut back on caffeine and cook less nutritious dinners by replacing fried foods with stews or baked foods.