Personal Diet and Fitness Plan
Did I like my food choices for the days of record?
Yes, I liked the food choices for the days of records because they can be considered as a balanced diet. In a balanced diet, there should be all the essential food groups (Huston & Finke, 2003). Looking at my food choices, I was able to eat whole meal grains, vegetables, fruits as well as dairy and protein foods. I was able to eat more energy giving food and avoided fatty foods, such as deep fried potatoes. Although my food choices differed from the recommendations given by the Super Tracker I liked what I ate. I like the idea that significantly improved on my dietary planning. I have thus improved from what I was used to eating. Another thing that I liked about my food choice for the three days of record is that I was able to include more vegetable. It was different from the first project of tracking my food choices.
Was I hungry or did I eat enough to keep me satisfied?
While as in most cases eating food is psychologically and time controlled, in some instances I ate because I was hungry. However, I was not hungry when eating snacks. Eating is a conditioned process. At times, I would eat not because I was hungry, but because it was lunch time and I was supposed to eat. Therefore, I feel that at times, I ate not because of hunger, but just to eat enough to keep myself satisfied. I also noticed that i get the urge to eat when I see some food. It is irrespective of being at home, school or shopping mall.
How did my dietary intake for the three days compare to the recommendations by the Super Tracker?
During the first day, I was not able to eat grains according to the recommendations of the Super Tracker. I was only able to achieve 38% of what was recommended by the Supper Tracker. I was not also able to eat vegetables as it was recommended by the Super Tracker, I only achieved 36 % of what was recommended. My dietary intake for fruits during the first day was okay. I took fruits as per the recommendations of the Super Tracker. I was able to achieve 86 % of what was recommended by the Super Tracker. On my first day, I was not also able to achieve the recommendation of Super Tracker in terms of dairy intake. I only achieved 71 %. Finally, on the first day of tracking my food, I was able to take proteins as recommended by the Super Tracker. I was able to achieve 95 % of what was recommended.
On the second day of tracking my dietary intake, I was only able to take fruits as recommended by the Super Tracker. I did not manage to eat other food choices as recommended by the Super Tracker. During my third day of tracking my dietary intake, I was able to eat fruits and protein food according to the recommendations given by the Super Tracker. However, I ate over my daily targets.
How did the dietary plan differ from your food record for project 1?
In project one my dietary plan was based on 2, 400 calories. However, in this project my dietary intake was based on 2, 600 calories because I was aiming to lose some extra weight. Another difference in the two dietary plans is that in project one the dietary plan had fewer snacks as compared to project two. I also took more vegetables than I did in project one dietary plan. In project two, I was also able to reduce fatty food, and I included more milk in my diet. I also took more vegetables in project two than I did in my first dietary intake in project one. These are some of the key differences in the two dietary intakes. Finally, in terms of physical activities, I managed to engage myself in more vigorous exercises aiming to reduce weight and tighten muscles.
Did I meet dietary requirements for micronutrients?
Micronutrients are comprised of minerals and vitamins (Huston & Finke, 2003). In my three day dietary intake, my calcium and potassium intake was under the recommendations of Super Tracker. The recommended calcium intake per day is 1000 mg - 1, 200 mg (American Dietetic Association, 2010). In my dietary intake, I was able to take an average of 967 mg. It was below what an adult should take in a day. The daily recommendation for potassium is 3, 500 mg. In my dietary intake, my average potassium intake was 3, 076 mg per day. It was less than what is recommended. The daily recommended sodium intake is 2, 400 mg (Post, Haven, Chang & Bard, 2012). In my dietary intake, I was able to take 2, 732 mg. As a result, it was over what is recommended. The daily recommended intake of iron is 18 mg. However, I was only able to take an average of 11 mg per day, and it was below the daily recommendation. The daily recommended intake of magnesium is 400 mg (Huston & Finke, 2003). In my dietary intake, I was able to take an average of 356 mg per day, and it was below the recommended amount. Daily recommended phosphorus intake is 1000 mg. However, my daily average phosphorus surpassed the daily recommendation because it was 1, 352 mg per day. My average daily zinc intake was 9 mg, and this was below the daily recommended zinc intake which is 15 mg (American Dietetic Association, 2010).
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In terms of vitamins, my average daily intake of vitamin A was 821 mg, and it was under the daily recommendation. Other vitamins that I was able to take, according to daily recommendations, were niacin, thiamin, vitamin K, Riboflavin, vitamin C and Folate.
Did I meet recommendations for physical exercise?
During the three day of tracking my physical exercise, I was able to meet the recommendations of Super Tracker. The intensity of the physical activities that I engaged in was very essential in calories burning and muscle strengthening. I was able to meet my target of weekly aerobic activity of 200 minutes. In fact, I surpassed my target of 200 minutes by 140 minutes. The Super Tracker recommended vigorous physical activity, and I was able to engage in some vigorous activity like dancing, jogging and walking.
What would I need to improve and change in order to increase physical fitness over the next three months?
To ensure I realize physical fitness over the next three months, I think I will have to efficiently pick my dietary plans. I should avoid taking snacks and foods rich in artificial sugars. I will also ensure that I take appropriate food portions. I train myself on how to control craving for food even when I am not hungry. I think I will also have to dedicate more time to physical activities. I will engage myself in vigorous activities, such as swimming and biking. It will ensure that I am physically fit in the next three months.
What is a good goal for physical fitness for me?
A good goal for physical fitness for me is that at the end of any physical activity, the amount of calories burned should be more than the consumed amount of calories (Huston & Finke, 2003). It will ensure that any excess stored fat in the body is utilized in the physical exercise. In totality, a good goal for physical fitness is the one that will leave the body muscles tightened and flexible (Wardlaw & Smith, 2009).
What was the most important topic covered in this course?
Although all the topics covered in this course were great, I feel that the most important topic was on dietary planning. Many people are not aware of the benefits or shortcomings of what they eat. Many people realize they are putting on weight when it is quite late. However, with effective and consistent dietary planning healthy eating habits can be promoted. For this reason, I think this was the most important topic because being healthy does not only mean engaging in intense physical activities, but it should also involve the diet.
How will you incorporate information learned in this class into your daily life?
I think all the information learned in this class will make a great change in my life. It will also make the difference in lives of people close to me such as relatives and friends. The class will enable me to always plan for the correct diet. I will be able to identify the foods that I need most and the foods that I only need in small quantities. I think that this class will be part of my life because planning for a diet and engagement in physical activity can be a life time thing. Although, physical activities will change as I grow old, I will always ensure that physical exercise is part of my life. Finally, I will incorporate the knowledge gained in this class by ensuring that my daily dietary intake is in line with the energy requirement. It means that I will be keen on the amount of energy produced by different food groups. Consequently, it will help me maintain a healthy body weight.