Weekday (April 18 2012)
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| Input Foods Consumed |
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| Input Activities done |
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| Calorie Balance |
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| Calories Chart |
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| Nutrition |
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| %-RDA/AI Graph
1. Nutrients (including fats) from the nutrients pie chart on FitDay
47% of my nutrients consumed is fat and about 37% are carbohydrates. 20% is protein and it claims that I consumed 1% of alcohol that they may have thought was in my carbonara sauce but I had used instant sauce that is halal and should have no alcohol. 2. Daily allowance in relation to what you ate (largely from the food group recommendations on MyPyramid) 3. Identify three nutrients that you consumed close to 100% of RDA Vitamin B12, Copper, Vitamin B-6. 4. Identify three nutrients that you either over-consumed (far above 100%) or under consumed (very low) irregularities you might have (too high or too low)
Protein, Vitamin A, Calcium.
5. Use the internet to research what the nutrients in #3 and #4 and identify the following:
a. What the nutrient does for the body (what is its function?)
Vitamin B12- Speeds up metabolism, energizes.
Copper- Helps with grow, enzymatic reactions, hair, eyes, ageing, energy production, heart rhythm thyroid glands, arthritis, and healing.
Vitamin B-6 - Helps break down carbohydrates, and production of hemoglobin and cells in the immune system Protein-Helps make amino acids Vitamin A-Helps fight of illnesses and diseases, good for your skin, and an antioxidant Calcium-Strengthens the bones b. What foods you can find the nutrient in? Vitamin B12- Beef liver, yoghurt, organic eggs, fish, clams, milk products, sardine, oysters, lamb, almonds, walnuts, etc. Copper -Liver, meat, seafood, beans, whole grains soy flour, wheat bran, almonds, avocados, barley, garlic, nuts, oats, blackstrap molasses, beets, and lentils. Vitamin B-6- Avocado, banana, meat, nuts, poultry, whole grains. Protein- All meat and other animal products, nuts, soy food, grains, beans and legumes, spirulina, chorella, sprouted seeds Vitamin A- Liver, dandelion greens, carrot, broccoli, sweet potato, butter, kale, spinach, pumpkin, collard greens, cheddar cheese, cantaloupe melon, egg, apricot, papaya, mango, pea, milk Calcium-Milk, cheese, yoghurt etc. c. What are the long-term concerns of over or under consumption of this nutrient Over consumption of Vitamin A can cause kidney problems and contribute to mineral loss in bone. Under consumption of Calcium causes osteoporosis and an increase in risk of bone fractures. Under consumption of Vitamin A can cause blindness and increases vulnerability to illnesses. d. What adjustments, if any, you will need to make to your diet in order to reach a health point of consumption for this nutrient I would need to eat less meat products and drink more milk or eat more cheese as well as eat more vegetables. 6. Identify long term concerns that you will need to be aware of (e.g. a high fat diet would result in higher risk of heart attack) and how you might alter your lifestyle and choices to be more healthy in the future. Gout is a running thing in my family from my father's side, often caused by taking in too much meat, beans, and/or seafood. So in the future, I will try to consume more milk and actually touch my vegetables. Seeing as I am burning more calories than I am consuming them, I will try to balance out my diet yet continue at my rate of exercise and workload daily. 7. Compare your food and exercise data to what is recommended for your age, weight, gender and exercise from MyPyramid.gov. 8. In your analysis identify ways that your exercise and diet might affect you in the future. In particular, what "health concerns" do you have for your future? What changes would you have to make in your lifestyle to become more healthy? How easy/difficult would these changes be for you and why? I have to be more careful with what I eat. In the future I will be more concerned about the amount of meat and beans/nuts that I intake to ensure I do not have any liver/ kidney problems. This will be okay for me because we constantly eat homecooked meals and having to help around the kitchen before every meal lets me in on what is put into my food so I can be more careful with which dish I eat. Also, it's a rule in the house that if you help out early, you sometimes get to choose the food you want to eat for the meal! 9. Finally, identify any problem areas that you felt might have given a not-so-good idea of your actual diet and exercise patterns. What there a problem with the program's database in terms of information input? Was the diet and exercise indicative of your normal weekday lifestyle choices? Note any problems in your blog. The results are fairly indicative of my normal weekday and is fairly accurate though I wish they had more food choices so I needn't go search for the nutrition tables and also the fact that the pie chart shows me that my protein is of the lowest but the graph says I have too much protein confuses me somewhat. |
Weekend (April 15 2012)
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| Input Food Consumed |
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| Input Activities |
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| Calories chart |
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| Nutrition |
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| %-RDA/AI graph |
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| Calorie Balance |
1. Nutrients (including fats) from the nutrients pie chart on FitDay
54% of my diet on the weekend is carbohydrates, 27% fat, and 19% protein.
2. Daily allowance in relation to what you ate (largely from the food group recommendations on MyPyramid)
3. Identify three nutrients that you consumed close to 100% of RDA
Manganese, Niacin, and Riboflavin.
4. Identify three nutrients that you either over-consumed (far above 100%) or under consumed (very low) irregularities you might have (too high or too low)
Protein, Carbohydrates, and Selenium.
5. Use the internet to research what the nutrients in #3 and #4 and identify the following:
a. What the nutrient does for the body (what is its function?)
Manganese- Helps with bone growth.
Niacin-For energy metabolism, proper digestion, and a healthy nervous system.
Riboflavin-Helps body produce immune cells, helps build red blood cells, and helps with eye function, healthy nerves, and healing tissue.
Carbohydrates-Supply energy
Selenium-Is a natural oxidant.
b. What foods you can find the nutrient in?
Manganese- Mustard greens, kale, chard, raspberries,pineapple, strawberries, spinach, garlic, grapes, eggplant, brown rice, maple syrup, cinnamon, black pepper, and turmeric.
Niacin- Liver, chicken, beef, fish, cereal, peanuts, and legumes.
Riboflavin- Dairy products, lean meats, grains, broccoli, turnip, greens, asparagus, and spinach.
Carbohydrates-Whole grains, vegetables, fruit and beans.
Selenium-Button mushrooms, cod, shrimp, tuna, halibut, salmon, mustard seeds, and etc.
c. What are the long-term concerns of over or under consumption of this nutrient
Over consumption of Carbohydrates can cause heart problems, weight gain, and an increase chance of diabetes.
Over consumption of Selenium may cause an increase in cholesterol by 10%
d. What adjustments, if any, you will need to make to your diet in order to reach a health point of consumption for this nutrient
I would watch my meat and grain intake such as rice and bread. I'll also have to eat more dairy-related products as well as vegetables.
6. Identify long term concerns that you will need to be aware of (e.g. a high fat diet would result in higher risk of heart attack) and how you might alter your lifestyle and choices to be more healthy in the future.
I will need to be aware of possible heart problems due to how much carbohydrates are in my diet as well as possible weight gain and diabetes. I think I should eat a more balanced meal especially by increasing my dairy and fruit and vegetable intake.
7. Compare your food and exercise data to what is recommended for your age, weight, gender and exercise from MyPyramid.gov.
8. In your analysis identify ways that your exercise and diet might affect you in the future. In particular, what "health concerns" do you have for your future? What changes would you have to make in your lifestyle to become more healthy? How easy/difficult would these changes be for you and why?
Weekend wise, it seems that I do not need to change my exercise ways (except maybe replace the whole shopping thing to jogging because shopping four hours everyday can waste a lot of money!). I do have to be aware more on my carbohydrate intake seeing as I'm so used to eating rice twice a day and some toast and eggs in the morning. It would be hard to change that trend but maybe once in a while have less rice and more veggies and more milk or cheese or cream to substitute. I should eat about the same amount as the calorie counter chart shows that I eat about as much as I burn.
9. Finally, identify any problem areas that you felt might have given a not-so-good idea of your actual diet and exercise patterns. What there a problem with the program's database in terms of information input? Was the diet and exercise indicative of your normal weekday lifestyle choices? Note any problems in your blog.
The shortening of the nutrients/vitamins' names are incredibly annoying and make it difficult to identify what they're talking about in the graph. Otherwise, nothing else to add to what I've already said.
54% of my diet on the weekend is carbohydrates, 27% fat, and 19% protein.
2. Daily allowance in relation to what you ate (largely from the food group recommendations on MyPyramid)
3. Identify three nutrients that you consumed close to 100% of RDA
Manganese, Niacin, and Riboflavin.
4. Identify three nutrients that you either over-consumed (far above 100%) or under consumed (very low) irregularities you might have (too high or too low)
Protein, Carbohydrates, and Selenium.
5. Use the internet to research what the nutrients in #3 and #4 and identify the following:
a. What the nutrient does for the body (what is its function?)
Manganese- Helps with bone growth.
Niacin-For energy metabolism, proper digestion, and a healthy nervous system.
Riboflavin-Helps body produce immune cells, helps build red blood cells, and helps with eye function, healthy nerves, and healing tissue.
Carbohydrates-Supply energy
Selenium-Is a natural oxidant.
b. What foods you can find the nutrient in?
Manganese- Mustard greens, kale, chard, raspberries,pineapple, strawberries, spinach, garlic, grapes, eggplant, brown rice, maple syrup, cinnamon, black pepper, and turmeric.
Niacin- Liver, chicken, beef, fish, cereal, peanuts, and legumes.
Riboflavin- Dairy products, lean meats, grains, broccoli, turnip, greens, asparagus, and spinach.
Carbohydrates-Whole grains, vegetables, fruit and beans.
Selenium-Button mushrooms, cod, shrimp, tuna, halibut, salmon, mustard seeds, and etc.
c. What are the long-term concerns of over or under consumption of this nutrient
Over consumption of Carbohydrates can cause heart problems, weight gain, and an increase chance of diabetes.
Over consumption of Selenium may cause an increase in cholesterol by 10%
d. What adjustments, if any, you will need to make to your diet in order to reach a health point of consumption for this nutrient
I would watch my meat and grain intake such as rice and bread. I'll also have to eat more dairy-related products as well as vegetables.
6. Identify long term concerns that you will need to be aware of (e.g. a high fat diet would result in higher risk of heart attack) and how you might alter your lifestyle and choices to be more healthy in the future.
I will need to be aware of possible heart problems due to how much carbohydrates are in my diet as well as possible weight gain and diabetes. I think I should eat a more balanced meal especially by increasing my dairy and fruit and vegetable intake.
7. Compare your food and exercise data to what is recommended for your age, weight, gender and exercise from MyPyramid.gov.
8. In your analysis identify ways that your exercise and diet might affect you in the future. In particular, what "health concerns" do you have for your future? What changes would you have to make in your lifestyle to become more healthy? How easy/difficult would these changes be for you and why?
Weekend wise, it seems that I do not need to change my exercise ways (except maybe replace the whole shopping thing to jogging because shopping four hours everyday can waste a lot of money!). I do have to be aware more on my carbohydrate intake seeing as I'm so used to eating rice twice a day and some toast and eggs in the morning. It would be hard to change that trend but maybe once in a while have less rice and more veggies and more milk or cheese or cream to substitute. I should eat about the same amount as the calorie counter chart shows that I eat about as much as I burn.
9. Finally, identify any problem areas that you felt might have given a not-so-good idea of your actual diet and exercise patterns. What there a problem with the program's database in terms of information input? Was the diet and exercise indicative of your normal weekday lifestyle choices? Note any problems in your blog.
The shortening of the nutrients/vitamins' names are incredibly annoying and make it difficult to identify what they're talking about in the graph. Otherwise, nothing else to add to what I've already said.
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