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Saniya Shahban
Instructor Name
Art 101
13 November 2019
Diet Analysis Project
A regular exercise and a balanced diet with a satisfactory amount of nutrients maintain the body to stay in good physical shape. Individuals of the United States do not eat food according to the recommended guidelines. It has led the foundations of unhealthy eating behavior and sedentary lifestyles among teenagers ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"iU5oN5d3","properties":{"formattedCitation":"(Commissioner)","plainCitation":"(Commissioner)","noteIndex":0},"citationItems":[{"id":196,"uris":["http://zotero.org/users/local/qnvKw9vm/items/PL8X7S5N"],"uri":["http://zotero.org/users/local/qnvKw9vm/items/PL8X7S5N"],"itemData":{"id":196,"type":"article-journal","title":"Nutrition","container-title":"FDA","source":"www.fda.gov","abstract":"The Nutrition Facts Label on food packaging is an important and easy way to get essential information to help you make healthy food choices. These FDA Consumer Updates are also a great resource for more nutrition facts, and other helpful information about the food you eat.","URL":"http://www.fda.gov/consumers/consumer-updates/nutrition","language":"en","author":[{"family":"Commissioner","given":"Office","dropping-particle":"of the"}],"issued":{"date-parts":[["2019",4,22]]},"accessed":{"date-parts":[["2019",11,14]]}}}],"schema":"https://github.com/citation-style-language/schema/raw/master/csl-citation.json"} (Commissioner). Ultimately, the body is not adapted to keep itself from infections and diseases. According to an estimate, cardiovascular disorders, hypertension and diabetes-associated diseases are prevalent in the communities and led to the disease burden. The only solution to reduce nutrition and physical related diseases is to adopt a healthy lifestyle as well as a balanced diet.
Dietary Intake Daily Logs
Day 1 Saturday
Food
Quantity
Fats
Carbohydrates
Proteins
Others
Breakfast
One glass juice
4 pcs slice with butter
1 glass water
1 glass
4 pcs
100 grams
150 g
0 g
Sugars 50 g
Lunch
One plate rice with lentils
One glass coke
1 glass water
1 plate
1 glass
100 g
200 g
100 g
Sugars 10 g
Dinner
One pizza
One cup tea
1 glass water
1 plate
1 Cup
100 g
200 g
120 g
Sugar 5 g
Day 2 Sunday
Food
Quantity
Fats
Carbohydrates
Proteins
Others
Breakfast
One glass Milk
4 pcs slice with 1 egg
1 glass water
1 glass
4 pcs
50 grams
150 g
70 g
Sugars 50 g
Dairy 100 g
Lunch
One burger with chicken
One glass coke
1 glass water
1 plate
1 glass
100 g
150 g
100 g
Sugars 10 g
Dinner
1 tortilla with
1 plate vegetables
One cup of tea
1 glass water
1 plate
1 Cup
1 tortilla
150 g
150 g
10 g
Sugar 5 g
Vegetables 100 g
Day 3 Monday
Food
Quantity
Fats
Carbohydrates
Proteins
Others
Breakfast
One cup of coffee
4 pcs slice with egg
1 glass
4 pcs
50 grams
150 g
70 g
Sugars 50 g
Lunch
One plate rice with chicken
One glass coke
1 glass water
1 plate
1 glass
100 g
200 g
100 g
Sugars 10 g
Dinner
One cup soup
One cup tea and one bowl sweets
1 glass water
1 cup
1 Cup
50 g
100 g
100 g
Sugar 15 g
Three-day Average
Intake
Fats
Carbohydrates
Proteins
Others
300 g
550 g
220 g
Water 1.5 L
Sugars 10 g
Vegetables no
Fruits no
300 g
450 g
180 g
1 L Water
200 g
450 g
270 g
Water 1 L
Average fats 266.6 g /day
Average carbohydrates 483.3 g / day
Average proteins 223.3 g / day
Water 1 L per day
Vegetables 33 g /day
Fruits 0 g / day
Dairy products 50 g / day
Energy Estimation Requirements
It is the average dietary energy intake that is required to be maintained to keep the body healthy, active and sound. It depends on the height, weight and level of physical activities we perform. According to my food intake, I need regular physical activity to maintain my weight and daily energy requirements.
Intake vs. Goals Report
Intake
Goals
Fats
Carbohydrates
Proteins
Others
Fats
Carbohydrates
Proteins
Others
300 g
550 g
220 g
Water 1.5 L
Sugars 10 g
65 g per day
300 g per day
50 g per day ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"pQJHx5k5","properties":{"formattedCitation":"(Schilling)","plainCitation":"(Schilling)","noteIndex":0},"citationItems":[{"id":200,"uris":["http://zotero.org/users/local/qnvKw9vm/items/HDAHW7LW"],"uri":["http://zotero.org/users/local/qnvKw9vm/items/HDAHW7LW"],"itemData":{"id":200,"type":"article-journal","title":"New FDA Food Guidelines","author":[{"family":"Schilling","given":"Ray"}],"issued":{"date-parts":[["2016"]]}}}],"schema":"https://github.com/citation-style-language/schema/raw/master/csl-citation.json"} (Schilling)
Water 3.7 Liters
300 g
450 g
180 g
1 L Water
65 g ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"85fVQZpW","properties":{"formattedCitation":"(Commissioner)","plainCitation":"(Commissioner)","noteIndex":0},"citationItems":[{"id":196,"uris":["http://zotero.org/users/local/qnvKw9vm/items/PL8X7S5N"],"uri":["http://zotero.org/users/local/qnvKw9vm/items/PL8X7S5N"],"itemData":{"id":196,"type":"article-journal","title":"Nutrition","container-title":"FDA","source":"www.fda.gov","abstract":"The Nutrition Facts Label on food packaging is an important and easy way to get essential information to help you make healthy food choices. These FDA Consumer Updates are also a great resource for more nutrition facts, and other helpful information about the food you eat.","URL":"http://www.fda.gov/consumers/consumer-updates/nutrition","language":"en","author":[{"family":"Commissioner","given":"Office","dropping-particle":"of the"}],"issued":{"date-parts":[["2019",4,22]]},"accessed":{"date-parts":[["2019",11,14]]}}}],"schema":"https://github.com/citation-style-language/schema/raw/master/csl-citation.json"} (Commissioner)
300 g
50 g
Water 3.7 L
200 g
450 g
270 g
Water 1 L
65 g
300 g
50 g
Water 3.7 L
Activities Spreadsheet
Week 1
Weight
Exercise Total
Duration
Calories burn
Monday
55 Kg
Brisk walk
30 minutes
200 to 300 Cal
Tuesday
55 Kg
Walk
Jumps
15 minutes
15 minutes
100
150
Wednesday
55 kg
Walk
Planks
20 minutes
10 minutes
200
100
Thursday
55 kg
Brisk walk
30 minutes
300
Friday
55 kg
Brisk walk
30 minutes
300
Saturday
55 kg
Walk
Planks
jumps
15 minutes
10 minutes
10 minutes
200
100
100
Sunday
55 kg
Walk
Planks
25 minutes
10 minutes
300
100
Evaluation
A routine exercise and a balanced diet with an adequate amount of nutrients recoil the body to stay healthy. People of the United States do not consume food from the four major groups ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"EpjgkjQz","properties":{"formattedCitation":"(Guthrie et al.)","plainCitation":"(Guthrie et al.)","noteIndex":0},"citationItems":[{"id":201,"uris":["http://zotero.org/users/local/qnvKw9vm/items/Z8SCR53B"],"uri":["http://zotero.org/users/local/qnvKw9vm/items/Z8SCR53B"],"itemData":{"id":201,"type":"article-journal","title":"Nudging consumers toward better food choices: policy approaches to changing food consumption behaviors","container-title":"Psychology & Marketing","page":"501-511","volume":"32","issue":"5","author":[{"family":"Guthrie","given":"Joanne"},{"family":"Mancino","given":"Lisa"},{"family":"Lin","given":"Chung-Tung Jordan"}],"issued":{"date-parts":[["2015"]]}}}],"schema":"https://github.com/citation-style-language/schema/raw/master/csl-citation.json"} (Guthrie et al.). This had led to the foundations of unhealthy eating behaviors among teenagers ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"AGQHTgyX","properties":{"formattedCitation":"(Commissioner)","plainCitation":"(Commissioner)","noteIndex":0},"citationItems":[{"id":196,"uris":["http://zotero.org/users/local/qnvKw9vm/items/PL8X7S5N"],"uri":["http://zotero.org/users/local/qnvKw9vm/items/PL8X7S5N"],"itemData":{"id":196,"type":"article-journal","title":"Nutrition","container-title":"FDA","source":"www.fda.gov","abstract":"The Nutrition Facts Label on food packaging is an important and easy way to get essential information to help you make healthy food choices. These FDA Consumer Updates are also a great resource for more nutrition facts, and other helpful information about the food you eat.","URL":"http://www.fda.gov/consumers/consumer-updates/nutrition","language":"en","author":[{"family":"Commissioner","given":"Office","dropping-particle":"of the"}],"issued":{"date-parts":[["2019",4,22]]},"accessed":{"date-parts":[["2019",11,14]]}}}],"schema":"https://github.com/citation-style-language/schema/raw/master/csl-citation.json"} (Commissioner). Eventually, we have to join a gym or exercise in order to achieve healthy lifestyle goals. According to the guidelines, food should be taken sensibly ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"CrO30zku","properties":{"formattedCitation":"(Schilling)","plainCitation":"(Schilling)","noteIndex":0},"citationItems":[{"id":200,"uris":["http://zotero.org/users/local/qnvKw9vm/items/HDAHW7LW"],"uri":["http://zotero.org/users/local/qnvKw9vm/items/HDAHW7LW"],"itemData":{"id":200,"type":"article-journal","title":"New FDA Food Guidelines","author":[{"family":"Schilling","given":"Ray"}],"issued":{"date-parts":[["2016"]]}}}],"schema":"https://github.com/citation-style-language/schema/raw/master/csl-citation.json"} (Schilling). Sufficiently taking fruits and vegetables, fats and oils, dairy products and carbohydrates can keep the body healthy ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"jw36QUtN","properties":{"formattedCitation":"(Nutrition)","plainCitation":"(Nutrition)","noteIndex":0},"citationItems":[{"id":198,"uris":["http://zotero.org/users/local/qnvKw9vm/items/JYXWK74Q"],"uri":["http://zotero.org/users/local/qnvKw9vm/items/JYXWK74Q"],"itemData":{"id":198,"type":"article-journal","title":"How to Understand and Use the Nutrition Facts Label","container-title":"FDA","source":"www.fda.gov","abstract":"Learn how to understand and use the Nutrition Facts Label to make informed food choices that contribute to a healthy diet.","URL":"http://www.fda.gov/food/nutrition-education-resources-materials/how-understand-and-use-nutrition-facts-label","language":"en","author":[{"family":"Nutrition","given":"Center for Food Safety and Applied"}],"issued":{"date-parts":[["2019",8,22]]},"accessed":{"date-parts":[["2019",11,14]]}}}],"schema":"https://github.com/citation-style-language/schema/raw/master/csl-citation.json"} (Nutrition). It is suggested that food should be taken from all four groups. Major food groups are proteins, fats and oils, carbohydrates, vegetables and fruits ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"szOVhAUP","properties":{"formattedCitation":"(Guthrie et al.)","plainCitation":"(Guthrie et al.)","noteIndex":0},"citationItems":[{"id":201,"uris":["http://zotero.org/users/local/qnvKw9vm/items/Z8SCR53B"],"uri":["http://zotero.org/users/local/qnvKw9vm/items/Z8SCR53B"],"itemData":{"id":201,"type":"article-journal","title":"Nudging consumers toward better food choices: policy approaches to changing food consumption behaviors","container-title":"Psychology & Marketing","page":"501-511","volume":"32","issue":"5","author":[{"family":"Guthrie","given":"Joanne"},{"family":"Mancino","given":"Lisa"},{"family":"Lin","given":"Chung-Tung Jordan"}],"issued":{"date-parts":[["2015"]]}}}],"schema":"https://github.com/citation-style-language/schema/raw/master/csl-citation.json"} (Guthrie et al.). Food and nutrition are directly linked to the health status of the body. Food provides nutrients and energy to the body which is required for its proper functioning. Carbohydrates deliver instant energy to the body and proteins are required for the cell structure and muscles. Fats and oils are also important for the growth and activities of the cells ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"iNafgHUT","properties":{"formattedCitation":"(Commissioner)","plainCitation":"(Commissioner)","noteIndex":0},"citationItems":[{"id":196,"uris":["http://zotero.org/users/local/qnvKw9vm/items/PL8X7S5N"],"uri":["http://zotero.org/users/local/qnvKw9vm/items/PL8X7S5N"],"itemData":{"id":196,"type":"article-journal","title":"Nutrition","container-title":"FDA","source":"www.fda.gov","abstract":"The Nutrition Facts Label on food packaging is an important and easy way to get essential information to help you make healthy food choices. These FDA Consumer Updates are also a great resource for more nutrition facts, and other helpful information about the food you eat.","URL":"http://www.fda.gov/consumers/consumer-updates/nutrition","language":"en","author":[{"family":"Commissioner","given":"Office","dropping-particle":"of the"}],"issued":{"date-parts":[["2019",4,22]]},"accessed":{"date-parts":[["2019",11,14]]}}}],"schema":"https://github.com/citation-style-language/schema/raw/master/csl-citation.json"} (Commissioner). Vegetables and fruits are required for the body as it provides minerals and vitamins. The most significant element of food is the water required by the body up to at least 3.7 Liters.
Certain health disorders are linked to nutrition and lifestyle. These disorders include cardiovascular diseases, diabetes and hypertension-related diseases. According to the food that I consume, it needs a lot of changes as per the recommended diet as it comprises average fats 266.6 g /day, average Carbohydrates 483.3 g / day, average proteins 223.3 g / day, water 1 L per day, vegetables 33 g /day, fruits 0 g / day, and dairy products 50 g / day. It does not come from all major food groups i.e. carbohydrates, fats, proteins, vegetables and fruits. My diet lacks dairy products, vegetables and fruits, and water intake is also insufficient. A balanced diet is a diet that is recommended to be consumed to keep our body healthy ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"RYLiYMTq","properties":{"formattedCitation":"(Schilling)","plainCitation":"(Schilling)","noteIndex":0},"citationItems":[{"id":200,"uris":["http://zotero.org/users/local/qnvKw9vm/items/HDAHW7LW"],"uri":["http://zotero.org/users/local/qnvKw9vm/items/HDAHW7LW"],"itemData":{"id":200,"type":"article-journal","title":"New FDA Food Guidelines","author":[{"family":"Schilling","given":"Ray"}],"issued":{"date-parts":[["2016"]]}}}],"schema":"https://github.com/citation-style-language/schema/raw/master/csl-citation.json"} (Schilling). My diet is very high in carbohydrates and fats (saturated fat), and it lacks fruits, fibers, and vegetables ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"68gk1E1w","properties":{"formattedCitation":"(Nutrition)","plainCitation":"(Nutrition)","noteIndex":0},"citationItems":[{"id":198,"uris":["http://zotero.org/users/local/qnvKw9vm/items/JYXWK74Q"],"uri":["http://zotero.org/users/local/qnvKw9vm/items/JYXWK74Q"],"itemData":{"id":198,"type":"article-journal","title":"How to Understand and Use the Nutrition Facts Label","container-title":"FDA","source":"www.fda.gov","abstract":"Learn how to understand and use the Nutrition Facts Label to make informed food choices that contribute to a healthy diet.","URL":"http://www.fda.gov/food/nutrition-education-resources-materials/how-understand-and-use-nutrition-facts-label","language":"en","author":[{"family":"Nutrition","given":"Center for Food Safety and Applied"}],"issued":{"date-parts":[["2019",8,22]]},"accessed":{"date-parts":[["2019",11,14]]}}}],"schema":"https://github.com/citation-style-language/schema/raw/master/csl-citation.json"} (Nutrition). Good sources for fats are olive oils, nuts and seeds. A good source for carbohydrates is bread, vegetables, and fruits ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"7xG7rvbS","properties":{"formattedCitation":"(Guthrie et al.)","plainCitation":"(Guthrie et al.)","noteIndex":0},"citationItems":[{"id":201,"uris":["http://zotero.org/users/local/qnvKw9vm/items/Z8SCR53B"],"uri":["http://zotero.org/users/local/qnvKw9vm/items/Z8SCR53B"],"itemData":{"id":201,"type":"article-journal","title":"Nudging consumers toward better food choices: policy approaches to changing food consumption behaviors","container-title":"Psychology & Marketing","page":"501-511","volume":"32","issue":"5","author":[{"family":"Guthrie","given":"Joanne"},{"family":"Mancino","given":"Lisa"},{"family":"Lin","given":"Chung-Tung Jordan"}],"issued":{"date-parts":[["2015"]]}}}],"schema":"https://github.com/citation-style-language/schema/raw/master/csl-citation.json"} (Guthrie et al.). Eggs and seeds are a good source of protein for our bodies. The average daily calorie intake recommended is 2000 to 2400 calories per day however, my calorie intake is above 4000 calories per day. A regular exercise and a balanced diet are significantly recommended for my daily routine. My nutritional goals are to consume a balanced diet to keep my body healthy and sound and to prevent myself from acquiring diseases that are more common and prevalent among communities and societies these days.
Works Cited:
ADDIN ZOTERO_BIBL {"uncited":[],"omitted":[],"custom":[]} CSL_BIBLIOGRAPHY Commissioner, Office of the. “Nutrition.” FDA, Apr. 2019. www.fda.gov, http://www.fda.gov/consumers/consumer-updates/nutrition.
Guthrie, Joanne, et al. “Nudging Consumers toward Better Food Choices: Policy Approaches to Changing Food Consumption Behaviors.” Psychology & Marketing, vol. 32, no. 5, 2015, pp. 501–11.
Nutrition, Center for Food Safety and Applied. “How to Understand and Use the Nutrition Facts Label.” FDA, Aug. 2019. www.fda.gov, http://www.fda.gov/food/nutrition-education-resources-materials/how-understand-and-use-nutrition-facts-label.
Schilling, Ray. New FDA Food Guidelines. 2016.
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