Nutritional Evaluation

CARBOHYDRATES - Examine Your Carbohydrate Intake 
I consume 376 grams of carbohydrate in an average day.
This represents 1504 calories. (1g = 4cal)
61% of my total calories are carbohydrates.
(recommendation 45 – 65% carbohydrates) 
This is within the recommended range.
No more than 10% should be refined food high in sugar.
Sort into
complex - Wheat bread, Whole grains, Starchy Veggies
simple nutritious - Milk, Grapefruit, Apple
mostly concentrated simple - Pudding, Lemonade

FAT - Examine Your Fat Intake
          I consume 130 grams of fat in an average day.
         This represents 1170 calories. (1g = 9cal)
         21% of my total energy are fats.
         (recommendation 20 – 35% fats) 
         This is on the lower side of the recommendation range although
         11% comes from saturated fat and that is 1% greater than the 
         top recommended value for that category.
         No more than 10% should be refined food high in sugar.
         I consume 163 milligrams of cholesterol daily. 
         Compared to 300 milligrams this falls within recommended 
         values.

PROTEIN - Evaluate Your Protein Intake
         I consume 122 grams of protein in an average day.
         This represents 488 calories. (1g = 4cal)
         20% of my total energy are proteins.
         (recommendation 10 – 35% proteins) 
         This is within the recommended range. 

VITAMINS/MINERALS - Evaluate Your Vitamin and Mineral Intakes
         Salt recommendation 6g. Convert sodium (1448 mg) into grams of salt
         (mg/400) roughly estimate amount added from shaker (1g).
         I consume 4.7 grams of salt in an average day.
         Foods I eat that are high in sodium are; Cheese, Fruit Danish, Bread, 
         Lunch meat, Milk, Pudding.
         How can you enjoy these foods without too much sodium? 
         I would have to look at the sodium content, and look for alternatives.
         If I homemade some of these items or just cut them out of my diet
         I would lessen my sodium intake. 

         CONCLUSION:

                    By analyzing my daily food intake, I have discovered that I do not eat 
                    enough whole grains or vegetables.  

                    

                    Performing this activity I found it interesting to see just how much 
                    food contains sugar, salt and empty calories. Things that I thought 
                    were healthy choices, turned out to be not as healthy as I previously
                    believed. Since I became a student, my eating habits have revolved
                    around my study habits. The time I spend each day studying "eats" 
                    into the time I have to prepare my own food and as such, I rely on 
                    prepared food that is not such a healthy choice.

                    
                    The changes I will make to my diet include eating more raw or whole
                    foods that are easy to bring with me to school. Also, I plan to spend
                    time on the weekends preparing meals to bring with me that do not 
                    cut into my study time during the week.