write an analysis (1000 words recommended) in which you compare your eating habits between the two different groups of data (normal and healthy eating). Be sure to:
- Be sure to include how your fats, protein, carbohydrates, sugar and sodium, and any other vitamin or mineral data you have compare to the Recommended Daily Allowances (RDAs) for your sex and age–see (Dietary Reference Intake calculator (Links to an external site.)). You will probably want to compare your “normal” to the RDAs, your “healthy” to the RDAs, then
- Describe problems and setbacks you had during your tracking days. Were these typical “normal” and “healthy” days, or did you have unusual circumstances? Did you have complete choice in your food options, or were there limitations?
- Identify ways you still need to improve your eating. What are some short-term and long-term changes you could make? What things would help you improve? Are there specific obstacles that you can strategize your way around?
- Lastly, at different points in our lives, we have different nutritional needs. You should be able to find good tools whether it’s a year from now or 30. List three (3) website, books, or videos you could find to give you quality nutrition information. Cite the URLs or book title/author.
Cotton 1
Louis Cottom
April 5,2020
Wellness Project
Professor Gust
March 30, 2020
FOODS
Calories
Carbs
Fat
Protein
Cholest
Sodium
Sugars
Fiber
Breakfast
quaker – chewy blueberry yogurt bar, 1 bar
140
25g
5g
2g
0mg
105mg
11g
1g
Bottle Water – Water, 16 oz
0
0g
0g
0g
0mg
0mg
0g
0g
Lunch
body armour – sports hydration, 1 bottle
120
28g
0g
0g
–mg
–mg
–g
–g
Dinner
Dinner – Dinner Rolls, 2 roll
240
40g
5g
6g
0mg
340mg
8g
2g
Green beans Walmart – Green Beans, 1 cup
30
6g
0g
1g
0mg
0mg
2g
3g
body armour – sports hydration, 1 bottle
120
28g
0g
0g
–mg
–mg
–g
–g
Baked Chicken Thigh – Chicken, 2 thigh
270
0g
17g
27g
102mg
446mg
0g
0g
TOTAL:
920
127g
27g
36g
102mg
891mg
21g
6g
March 31, 2020
FOODS
Calories
Carbs
Fat
Protein
Cholest
Sodium
Sugars
Fiber
Breakfast
Banana – Yellow Banana, 1 Banana
110
30g
0g
1g
0mg
0mg
19g
3g
Body Armor – Orange Mango, 8 fl. oz.(236.5 ml)
70
18g
0g
0g
0mg
20mg
18g
0g
Lunch
Zaxby”s – Fried House Zalad, 1 salad with toast
700
41g
38g
48g
125mg
1,780mg
5g
6g
Dinner
Baked Chicken Thigh – Chicken, 1 thigh
135
0g
8g
14g
51mg
223mg
0g
0g
body armour – sports hydration, 2 bottle
240
56g
0g
0g
–mg
–mg
–g
–g
TOTAL:
1,255
145g
46g
63g
176mg
2,023mg
42g
9g
FOODS
Calories
Carbs
Fat
Protein
Cholest
Sodium
Sugars
Fiber
Breakfast
Sausage – 1 Patty, 2 oz cooked
210
2g
18g
9g
60mg
550mg
2g
0g
Egg white, 3 large
51
1g
0g
11g
0mg
164mg
1g
0g
Lunch
Apple, 1 medium
95
25g
0g
0g
0mg
2mg
19g
4g
body armour – sports hydration, 2 bottle
240
56g
0g
0g
–mg
–mg
–g
–g
Dinner
Pork – Pork Chops, 8 oz
260
2g
9g
46g
110mg
420mg
2g
0g
Powerade – Lemon Lime 20oz, 1 Bottle
130
35g
0g
0g
–mg
250mg
34g
–g
Rice – Rice, 45 g
170
37g
0g
4g
0mg
0mg
0g
0g
TOTAL:
1,156
158g
27g
70g
170mg
1,386mg
58g
4g
April 1, 2020
April 2, 2020
FOODS
Calories
Carbs
Fat
Protein
Cholest
Sodium
Sugars
Fiber
Breakfast
Milk – Whole – Whole Milk, 16 oz
300
24g
16g
14g
70mg
240mg
22g
0g
Speical K – Fruit and Yogurt Cereal, 2.25 cup
360
81g
3g
6g
0mg
420mg
30g
–g
Lunch
quaker – chewy blueberry yogurt bar, 1 bar
140
25g
5g
2g
0mg
105mg
11g
1g
Powerade – Lemon Lime 20oz, 1 Bottle
130
35g
0g
0g
–mg
250mg
34g
–g
Dinner
body armour – sports hydration, 1 bottle
120
28g
0g
0g
–mg
–mg
–g
–g
House Salad – Salad, 4 cups
200
20g
9g
8g
20mg
400mg
6g
2g
Babyback Ribs – Grilled, 8 oz
360
0g
18g
48g
0mg
0mg
0g
0g
TOTAL:
1,610
213g
51g
78g
90mg
1,415mg
103g
3g
Overall Evaluation: The above information is regarding my healthy eating diet. I failed to reach my target calorie count of 1970 each day of the week. With the current Corona times taking over Walmart and the world, good healthy food is hard to come by so I had to make do with the choices I had and subbing out that extra dose of butter and seasoning that I love to add to all my food for flavor. My carbs remained almost the same for the most part. The Protein was scarce so I had to make do with what I had, including the leftovers. Majority of the fats I ate came from the protein so I’m pretty proud about that aspect.
Monday:
Was a really tough day because I woke up late trying to rush to work but I still was able to grab a quick eat and go which lasted me for the most part until dinner. I would definitely recommend not starting off so small then working the way up o more food
Tuesday:
Was a day of quick fixes to prevent forgetting about the healthy eating, for the most part, after eating the salad at lunch I really didn’t need to eat later but I decided to go ahead and tackle the chicken that was left from the day prior
Wednesday:
Was a complete day where I was able to get breakfast as well as dinner with the baked peorkchops with the rice. I felt ready for Thursday after I had eaten so well the day before
Thursday:
Thursday was a day of chill and no work so I decided to grab some quick foods and cereal.. I was able to find some ribs and was able to gook them in the oven the house salad had vegetables which made it a lot easier to train with .
Louis Cotton
Professor Gust
Nutrition Project
March 29, 2020
·
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· Show:
· Food Diary
· Food Notes
·
To:
· Exercise Diary
· Exercise notes
FOODS
Calories
Carbs
Fat
Protein
Cholest
Sodium
Sugars
Fiber
Breakfast
Ortega – Diced Jalapenos-hot, 1 container (8 tbsp ea.)
40
8g
0g
0g
–mg
20mg
4g
0g
Ortega – Diced Jalapenos-hot, 1 container (8 tbsp ea.)
40
8g
0g
0g
–mg
20mg
4g
0g
Hashbrowns – Hashbrowns, 1 1/4 cup
70
16g
0g
2g
0mg
0mg
0g
2g
Bacon – Bacon, 2 pieces
80
0g
7g
5g
15mg
320mg
1g
0g
Generic – 3 Eggs Over Medium With Butter, 3 eggs
270
–g
–g
–g
–mg
–mg
–g
–g
Chick Fil A – Arnold Palmer (Medium), 1 Medium
170
–g
–g
–g
–mg
–mg
–g
–g
Lunch
Body Armor – Orange Mango, 8 fl. oz.(236.5 ml)
70
18g
0g
0g
0mg
20mg
18g
0g
quaker – chewy blueberry yogurt bar, 2 bar
280
50g
9g
4g
0mg
210mg
22g
2g
Snacks
Cap’n Crunch – Oops All Berries, 38 grams
150
33g
2g
2g
0mg
240mg
17g
1g
TOTAL:
1,170
133g
18g
13g
15mg
830mg
66g
5g
March 24, 2020
Calories
Carbs
Fat
Protein
Cholest
Sodium
Sugars
Fiber
Breakfast
General Mills – Chocolate Toast Crunch Cereal, 4 cup
720
124g
20g
8g
0mg
680mg
48g
8g
Dinner
Captin John Derst’s – Bread, 1 slice
80
15g
1g
2g
0mg
140mg
2g
0g
Hillshire Farm – Polska Kielbasa Sausage, 4 oz
360
6g
30g
14g
70mg
1,040mg
6g
0g
Snacks
Nabisco – Chips Ahoy Chewy, 12 cookies (31g)
840
126g
36g
6g
0mg
570mg
72g
6g
quaker – chewy blueberry yogurt bar, 1 bar
140
25g
5g
2g
0mg
105mg
11g
1g
TOTAL:
2,140
296g
92g
32g
70mg
2,535mg
139g
15g
March 25, 2020
Exercise notes
Mow 3.0 acres of land
Weed eat 3.0 acres of land
Rake 1.0 acres
FOODS
Calories
Carbs
Fat
Protein
Cholest
Sodium
Sugars
Fiber
Breakfast
quaker – chewy blueberry yogurt bar, 1 bar
140
25g
5g
2g
0mg
105mg
11g
1g
Dinner
rotelli pasta salad – pasta salad, 1 cup
300
0g
0g
0g
0mg
0mg
0g
0g
Simply Potatoes Mashed Potatoes – Traditional Mashed Potatoes, 1 cup (124g)
240
30g
12g
6g
20mg
860mg
4g
2g
Tyson – Chicken Fajita Strips, 9 oz (84g)
330
3g
12g
51g
165mg
1,620mg
3g
0g
Snacks
Nabisco – Chips Ahoy Chewy, 12 cookies (31g)
840
126g
36g
6g
0mg
570mg
72g
6g
TOTAL:
1,850
184g
65g
65g
185mg
3,155mg
90g
9g
March 26, 2020
Exercise notes
Rake leaves 1.0 acre
March 27, 2020
FOODS
Calories
Carbs
Fat
Protein
Cholest
Sodium
Sugars
Fiber
Lunch
body armour – sports hydration, 1 bottle
120
28g
0g
0g
–mg
–mg
–g
–g
Tyson – Chicken Fajita Strips, 9 oz (84g)
330
3g
12g
51g
165mg
1,620mg
3g
0g
rotelli pasta salad – pasta salad, 1 cup
300
0g
0g
0g
0mg
0mg
0g
0g
Dinner
Pizza Pizza – Delivery Pizza, 4 slice
1,160
46g
12g
26g
40mg
1,060mg
10g
2g
Snacks
V8 Splash – Pineapple Coconut, 16 fl oz
160
38g
0g
0g
0mg
40mg
36g
0g
body armour – sports hydration, 1 bottle
120
28g
0g
0g
–mg
–mg
–g
–g
TOTAL:
2,190
143g
24g
77g
205mg
2,720mg
49g
2g
Exercise notes
Weed Eat and mow about .50 acre of land
Evaluation:
After doing this evaluation with My Fitness pal app, I noticed that the way that I eat is unacceptable. I spend majority of my time eating quick foods so that I can stay busy. During this week, I found myself eating snack for most of the day. For some of the days, I met the calorie goal which was 1970 but on the others I did not. On the days that I did more work, I ate more. My carbohydrate intake is fairly consistent with the foods that I eat. Most days, I do not consume much protein but take in a lot of sodium. In the future, I will try to eat more protein and a lot less foods high in sodium. I honestly do believe that if I add the amount of steps and activity to this report then my energy level would increase if I intake more protein and water.