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3DayFoodLogAssignment x
 

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Running head: 3 DAY FOOD LOG ASSIGNMENT 1

3 DAY FOOD LOG ASSIGNMENT 7

3 Day Food Log Assignment

Name of Student

University Affiliation

Instructor:

Date

Part 1:

This section will describe my three days tracking of my eating diet. Besides, the part will record everything that eats in my meals with the inclusion of drinking water. Categorically, the various measures and portions of the food intakes will be outlined to provide a full representation of the right quantity or portion sizes of my consumed foods. Generally, a healthy diet is valuable in the prevention of certain long-term or chronic diseases, for instance, heart disease, stroke, and diabetes. Moreover, a healthy diet may also be important in the reduction of risks of developing cancer and also helps in maintaining a healthy weight. Examples of the nutrients which will be in my diet include the carbohydrates, fats ad proteins, minerals, and vitamins. Moreover, vegetables, fruits, and starchy foods will deliver the bulk of the majority of my meals. I will also consider eating plenty of fruits, milk, water, grains, and fiber (Spilsbury, 2009). Notably, it is important to find the right balance between the varieties of nutrients to achieve maximum health advantages.

The table below shows the first to the last day tracking of my eating diet.

A half a cup

Grains

Fruits

Grains

A half a cup

Dairy

Vegetables

Dairy

A half a cup

Grains

Vegetables

3 ounces

Water

Two glasses

Breakfast

Grains

Dairy

1 cup

Protein foods

Morning Snack

Fruits

1 cup

Dairy

A half a cup

Lunch

Grains

Two ounces

Vegetables

1 cup

Dairy

A half a cup

Afternoon Snack

Grains

Vegetables

One cup

Dinner

Grains

2 ounces

Vegetables

A half a cup

Fruits

1 cup

Dairy

A half a cup

Foods rich in proteins

2 ounces

Dairy

1 cup

A half a cup

Lunch

Vegetables

One cup

Grains

Fruits

One cup

Water

Dinner

Foods rich in proteins

2 ounces

Vegetables

1 cup

Water

Two glasses

Day One

Meal

Diet

Portion Estimates

Breakfast

Grains

1 ounce

Fruits

A half a cup

Dairy

Water

Two glasses

Morning Snack

one ounce

1 cup

Lunch

3 ounces

Vegetables

one cup

Fruits products

1 glass

Protein foods

Two and a half

Afternoon Snack

A half a cup

Dinner

Two ounces

One cup

Dairy products

1 cup

Foods rich in Protein

Day Two

One ounce

One and a half ounces

Foods rich in proteins

2 ounces

1 ounce

Day Three

Breakfast

Fruit

One ounces

One glass

Part 2:

The Food Group Targets of each day was maintained and achieved by proper planning and also ensuring that every food is in stock. During the development of the three-day diet plan, I made sure that the nutrients limited amounts of sugars, sodium, and saturated fat. It is worth noting that my status for both the macro and micronutrients are commendable and therefore there is no need for adjustments or changes.

Some of the healthy sources of proteins I rely on include the white-meat poultry, milk, eggs, and beans. I would use seafood to substitute some protein foods because it usually has low fat.

I think the diet is comprehensive and inclusive as it has all the food groups needed for a balanced diet. However, I would add more carbohydrates by ensuring that the starchy foods are served at least four times a day.

The beverages included in my diet does not have enough calories because the dairy products majorly have protein and calcium. It is saddening that I drink only four glasses of water in a typical day.

Foods which contributes to healthy fats in my diet include a fatty cut of beef and pork and high-fat dairy foods such as whole milk and butter. I would also consider dark chicken meat, hen skin, and tropical oils such as coconut oil, and cocoa butter to offer heart healthy fat.

Grains, fruits, and vegetables contribute a lot of fiber in the diet. I may require more peas, beans and a lot of fruits to add more fiber in my body.

Generally, I would highly consider my diet to be an effectively balanced diet if it would have included more fruits and vegetables. However, I would recommend limiting the consumption of junk foods as they are not efficient in maintaining a healthy lifestyle.

The biggest challenge for maintaining a healthy eating diet is the lack of enough resources needed to purchase different kinds of foods. The best strategies for maintaining healthy eating habits include; basing meals on carbohydrates, eating a lot of fruits and vegetables, eating a lot of fish, reducing the amount of saturated fat and sugar, eating little salt, not getting thirsty, and not skipping breakfast.

References

Top of Form

Spilsbury, L. (2009). A balanced diet. Chicago, Ill: Heinemann Library.

Bottom of Form

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