Weekeday Nutrition
Calories
Nutritions
RDA graph
Cal. Balance
Activities
Weekend Nutrition
19 September, 2010 (Sunday)
Calories
Nutrition
RDA graph
Cal. Balance
Activities
Self - Assessment
1. Weekday
According to http://www.medindia.net/patients/calculators/dly_calorie_result.asp the required calories per day for boys between 16-18 is 3000 calories for full body weight. However, my weekday calories chart shows that I intake only 2,605 calories. This means that I’m not taking enough calories. Therefore, I should eat more but in a balanced manner.
As referred to my diet chart, it can be noticed that I consume 20% of fat, 65% of Carbohydrates, and 15% of Protein. However, no % of alcohol’s indicated on my chart, this concludes that I do not take alcoholic product. To balance my diet, my fat intake has to be moderated. I should increase fruit and vegetables intake, and maintain the carbohydrates intake. A slight increase in protein would be okay. Therefore, I should eat more products that are high in protein such as soya, white meats, fish, etc.
The RDA graph indicates the intake of all nutrients. This graph shows that I'm not taking enough of Vitamin A, E, calcium,magnesium and potassium. This means I’m not taking enough products that are high in calcium, Vitamin A and E, and magnesium. Vitamin A is mostly found in vegetables such as carrots, tomato, and strawberry. Vitamin E can be found in green vegetables, corn and nuts. Moreover, calcium can be found in fish, milk, and dairy products. Magnesium is found in fruits and green vegetables such as nuts, soya beans, and almonds. The good source of Potassium is bananas. Therefore, in order to keep my diet balanced, I should consume more dairy products, vegetables, fish, and fruits.
My calories eaten and calories burned are not quite balanced. Calories intake is 2,605 while calories burned is 3,634. As compared to average calories intake, my calories intake is below it. However, my physical activity is low so therefore I do not burn the average amount of calories. I think I need to increase both my calorie intake as well as my physical activity to ensure a balance.
2.Weekend
In my diet during the weekend, my calorie intake is 2,109. This is below average level and again as it proves that I'm overweight, I should do more exercise to ensure that my diet is balanced. In my diet, 62% of whole day nutrients was carbohydrates, 23% fat, and 15% protein. Although I'd like to reduce the amount of consumption of fat, it is still hard to reduce it when I have a lot of choices to eat delicious meals. However, to balance my diet, I must reduce the amount of fat consumed and slightly increase for protein is needed.
According to my RDA/AI graph, I lack the average consumption of the products that contain Vitamin D,E, calcium, magnesium, phosphorus, and potassium. This proves that my nutrients level in weekend is similar to that of weekday. The Vitamin D is rich in Pure Cod liver-oil, egg yolk, milk and margarine. Good sources of E, calcium, magnesium and potassium as mentioned above in weekday assessment, are green vegetables, corn, fish, dairy products, bananas, almonds, and soya beans. Therefore, to balance my weekend diet, I should intake all these good sources of those that I lack.
In my Cal. Balance chart, calories burned and eaten are not balanced. However, I believe that the calories burned are set to be way too high to be balanced with calories eaten. Still like that of weekday, both the calories eaten and burned are inadequate, and I must try to increase them to make it balanced.
2.Weekend
In my diet during the weekend, my calorie intake is 2,109. This is below average level and again as it proves that I'm overweight, I should do more exercise to ensure that my diet is balanced. In my diet, 62% of whole day nutrients was carbohydrates, 23% fat, and 15% protein. Although I'd like to reduce the amount of consumption of fat, it is still hard to reduce it when I have a lot of choices to eat delicious meals. However, to balance my diet, I must reduce the amount of fat consumed and slightly increase for protein is needed.
According to my RDA/AI graph, I lack the average consumption of the products that contain Vitamin D,E, calcium, magnesium, phosphorus, and potassium. This proves that my nutrients level in weekend is similar to that of weekday. The Vitamin D is rich in Pure Cod liver-oil, egg yolk, milk and margarine. Good sources of E, calcium, magnesium and potassium as mentioned above in weekday assessment, are green vegetables, corn, fish, dairy products, bananas, almonds, and soya beans. Therefore, to balance my weekend diet, I should intake all these good sources of those that I lack.
In my Cal. Balance chart, calories burned and eaten are not balanced. However, I believe that the calories burned are set to be way too high to be balanced with calories eaten. Still like that of weekday, both the calories eaten and burned are inadequate, and I must try to increase them to make it balanced.
