Three Day Diet Project Report (Other (Not Listed) Sample)

Student’s Name Professor’s Name Course Date Three-Day Diet Project Report Question 1: My Plate Every day, people make choices concerning the foods served alongside an individual’s lifestyle. The foods one eats can affect health and influence the risk for specific diseases; as such, there is a need to change the daily habits for a healthier eating. Predominantly, the foods I consumed over the past three days included vegetables, grains, fruits, and dairy, protein, and oil foods. In relation to whole grains, the foods served for the three days are under the target of more than or equal to 3 ounces. However, the refined grains are nearly three times more the target of less than or equal to 3 ounces. Vegetables and protein foods are under the targeted calories while fruits and dairy products had no specific targets. As it stands out, there are plenty of servings of refined grains and added sugars, with a corresponding shortage of vegetables, and whole grains. Even though my dietary intake for the three days represents a typical nutritional guideline for a healthy lifestyle, there is a problem with the quantity or the daily caloric intake. For example, the total average of calories for added sugars stands at 246 calories while my status requires less than 200 calories. For this case, it is necessary to reduce the amounts of added sugars to bring the status to normal daily requirement. Nonetheless, the level of saturated fats I consumed for three days was 179 calories, with a corresponding requirement of fewer than 200 calories. Here, the limit and average eaten is well within my daily caloric requirement from saturated fats. Question 2: Carbohydrates The Dietary Reference Intakes (DRIs) is important in offering a reference value; that is, a measureable nutrient intake approximation essential for planning and evaluating diets for healthy persons (Kuhnlein 548). My carbohydrate intake for the three days provides an average of both recommended intakes and upper intake levels as values of reference. Averagely, I ate ten and a half ounces of both whole and refined grains against the DRI of six ounces. In particular, whole grains was under the target while refined grains was over the target. Some of the carbohydrates consumed included cooked regular rice, whole wheat, sugars, bread, and mashed potatoes. An average of 16 grams of sugars consumed per meal, which translated to 246 calories of added sugars. The percentage I was eaten was above the DRI of the three days that stands at less than 200 calories. Regarding percentage, I consumed 123 percent of added sugars, a figure that is above the normal 100 percent required for daily requirement intake of carbohydrates. In an effort to improve my carbohydrate intakes, it would be instrumental to consume more of whole grains and reduce the amount of added sugars and refined grains. This is because the highest level of daily carbohydrate intake is likely to pose risks to adopting the tolerable upper intake or adequate intake. The need to balance the intake of added sugars and refined grains with the daily caloric requisite would help ensure the exact dietary reference value for this group of nutrients. Question 3: Fats Apparently, most of the fats I consumed in the three-day dietary record heavily reflected saturated fats, such as salad, added fat, butterfat, and milk fat. In fact, most of the meals, such as breakfast consist of fat eaten foods that further adds the levels of fats consumed in a single meal. An average of 179 calories of saturated fats was present in the three-day caloric record, an intake that is within the adequate or tolerable fats intake. That is to say, the levels of saturated fats consumed were 89.5 percent, which is within the accepted intake levels. Brocken down, polysaturated fats were 6 percent, saturated fats 8 percent of caloric intake, and monosaturated fats were 10 percent on average. In addition to that, Omega 3 EPA fats stood at 258 mg, cholesterol 204 mg, and linoleum acid at an average of 4 percent. Accordingly, the omega three fatty acids were under the target levels while cholesterol was within the required fat intake levels. It is also prudent to note that saturated fats, monosaturated fats, and polysaturated fats, though some had no targets, was within the correct target intake levels. When it comes to improving the eating habits related to consumption of fats, it will be important to replace the bad or unhealthy eating habits with healthier ones. A good example would be reducing the fat add-on in every meal or snacks, instead consume fruits as a substitute snack. This will require creating a list of eating habits concerning consumption of unsaturated fat intakes. The Center for Disease Control and Prevention recommends intake of saturated fats such as omega three fatty foods rather than completing a meal with unsaturated fats. Even though the level of unsaturated fats is 15 percent less than the target level of fewer than 200 calories, it will be still significant to avoid fat ad on in main meals and snacks as a measure of maintaining the correct levels of body fats and cholesterols. Question 4: Proteins Proteins remain the major building blocks of the body as they serve in the making of muscles, organs, tendons, and skin. Besides, they are essential elements in the manufacture of enzymes, neurotransmitters, hormones, and numerous tiny molecules that serve a significant role in the body. My dietary intake included of animal proteins that provide all the essential amino acids in the correct ratio for the body to make full use of them. The main animal protein products included in my diet were dairy, chicken, pork, beef, and salmon fish. These animal products were important in raising the required animal protein intake of essential amino acids. Likewise, plant proteins included in my dietary intake were noodles and blueberry. However, my protein consumption is less than the DRI, at least according to the average records for the three days. At its core, protein foods eaten were seafood that was 4.5 ounces, significantly less than the daily target of 8 ounces. However, protein foods naming meat, poultry, nuts, and seeds had no specific target, but I consumed an average of 5 ounces for the three days. The major proteins eaten, pork and beef, for instance, relate to cases of unsaturated fats. Particularly, red meat has shown a significant relationship with unsaturated fat levels and heart disease. For that reason, it would be a good idea to limit the amount of proteins associated with unhealthy fats. Grilling provides an ideal procedure designed to boost an individual’s protein intake levels. As such, it would be important to grill poultry and red meat protein sources in a bid to ensure the use of minimal oil and prepare food quickly. Question 5: Minerals and Vitamins The vitamins and minerals consumed for the three days showed substantially lower levels of intake. The main source of vitamins for the meals mention vegetables, including beans, peas, dark green, starchy, and red-orange among others. All the same, these sources of vitamins were under the dietary target of every week, calculated as an average. Minerals, on the flipside, remained averagely eaten as they were within the target levels. Calcium, potassium, phosphorus, zinc, magnesium among other minerals was well within the targeted range of mineral intake. Notably, calcium was the major mineral that was below the target levels indicating an average of 48.8 percent intake for the three days. In view of this acute deficiency, it is necessary to introduce fo...