Final Project Essay Example | Topics and Well Written Essays - 1250 words - 1

Final Project - Essay Example There are factors that urged the citizens to be more aware of the lifestyle they possessed as they are becoming much more concern on their food and nutrition intakes, considering the widespread of overweight individuals, nourishment of food that prevent illnesses, and many more. The main thrust of this report is to analyze a 3-day diet using the MyDietAnalysis program, specifying actual vs. recommended intakes and activity summary with the given motivation codes. Analysis of My 3-day Diet To analyze my nutrition habits and evaluate my own diet, I have organized a 3-day diet and entered it into the MyDietAnalysis program. See appendix A for my diet menu showing my food and beverages intake for 3 days in a row. Specifically, these include the corresponding meal (i.e. breakfast, lunch, dinner, and snack), quantity, units, and code motivation. This activity has allowed me to closely observe my eating habits in order to meet the daily nutritional requirement. Furthermore, during the 3-day diet, I have performed various exercises. Exercising proves to strengthen health in the long run (Schmidt, 2002). In particular, habitual physical actions proved to be safe and capable in improving health conditions (Biller, 2002). Among the exercises I have performed include brisk walking, jogging, swimming, dancing, bicycling, and playing badminton. After consuming the specific meal and having a moderate exercise, I felt more relaxed and less anxious. Logue (2004) noted that skipping meals greatly affects an individual’s thinking skills and overall performance. Personally, the food and beverages that are included in my diet have improved my performance in school and after-school activities. For the diet program, I kept track of my daily nutrients intake, including the amount of fiber, calories, protein, and many more. Table 1 below shows the actual intake versus recommended intake with the corresponding components and percentages. The data illustrate the amount of nutrient s in my 3-day diet with the equivalent recommended percentage. Table 1: Actual Intake vs. Recommended Intake Calories 1,033.652,329.66 = 44% Vitamin A –RAE (mcg) 237.94700.00 = 34% Calories from Fat 348.40652.30 = 53% Beta-carotene (mcg) 536.92 = 63% Calories from Sat Fat 129.86209.67 = 62% Vitamin B1 - Thiamin (mg) 0.461.10 = 42% Protein (g) 56.1561.69 = 91% Vitamin B2 –Riboflavin (mg) 0.541.10 = 49% Carbohydrates (g) 118.95320.33 = 37% Vitamin B3 - Niacin (mg) 10.2114.00 = 73% Sugar (g) 31.49 Vitamin B6 (mg) 0.791.50 = 52% Dietary Fiber (g) 11.1432.62 = 34% Vitamin B12 (mcg) 2.412.40 = 100% Soluble Fiber (g) 0.16 Vitamin C (mg) 43.3575.00 = 58% Insoluble Fiber (g) 0.58 Vitamin D - mcg (mcg) 4.0315.00 = 27% Fat (g) 38.7172.4853% Vitamin E -Alpha Toc. (mg) 0.9315.00 = 6% Saturated Fat (g) 14.4323.30 = 62% Folate (mcg) 57.79400.00 = 14% Trans Fat (g) 0.07 Calcium (mg) 243.371,200.00 = 20% Mono Fat (g) 4.9925.89 = 19% Iron (mg) 6.298.00 = 79% Poly Fat (g) 2.2323.30 = 10% Magnesium (mg) 101.53320.00 = 32% Cholesterol (mg) 281.73300.00 = 94% Phosphorus (mg) 374.25700.00 = 53% Water (g) 681.562,700.00 = 25% Potassium (mg)1,133.884,700.00 = 24% Selenium (mcg) 35.79 Omega-3 (g) 0.35, Omega-6 (g) 1.75 Sodium (mg) 1,618.681,300.001 = 25% Alcohol (g) 0.00 Zinc (mg) 3.008.00 = 37% Caffeine (mg) 0.00 Recommended intake per day. In my 3-day diet program, I have taken less than 100% of the recommended daily allowance (RDA) for vitamins and minerals.