Rhyan O’Dell
Professor Bryan
FSHD 1020
11 November 2020
Dietary Analysis Summary
During this assignment, I have learned about myself and what I need to change and what
changes I have made already that are working for me. The first day I started this assignment and
started recording my food intake, I made sure to eat 3 meals that day just to try to get all the
nutrients I need. On the regular, I usually do not eat 3 meals a day as bad as that sounds. I usually
eat once or twice a day. The reason being is because I am usually busy throughout the day and
don’t have the time to eat till 5 or 6pm and am usually full after that meal. I may eat again after
that meal around 10 or 11 but it won’t be a huge meal. I noticed that during this same assignment
the first time, I was only recording one to two meals and maybe one or 2 snacks and I was very
low on the nutrients I needed. I made sure to make that change the second time around. I also
noticed that with only eating a little bit of food a day that during my activities, I would feel very
tired and sluggish and not how you should feel after a workout. I noticed that with the changes I
made to my eating habits this time, I felt way better after workouts and activities. I feel like I was
successful with my changes simply because I improved so much with my nutrient intakes this
time doing this assignment. I feel as though there were more places I need to make more positive
changes but for the most part I did improve more than I did last time completing this assignment.
I also felt better as a person this time doing this assignment because of the changes I decided to
make within my diet. What I feel helped my success was thinking more about what nutrients I
need to look for within foods and really applying them to what I ate in a day. I also tried my best
to try to include different food in my diet even though I am on a college student budget. It can be
kind of hard and I will say that my access to certain food hindered my success. The reason I say
that is because cheaper food to cook is less likely to have the need nutrients needed in them.
Although I am not blessed to get great ingredients to make more nutritious foods, I will say I did
do my best to try to make more meals instead of heating and warming or purchasing food from a
fast food place. I did truly enjoy the food I cooked more than the food I had to heat in a
microwave oven.
How I went about making the changes I did make were kind of difficult at first. The first
thing I wanted to change was eating breakfast all 3 days. For me, that was hard because I am not
a morning person, one, and two, I do not like to eat breakfast. How I went by eating breakfast
everyday started at night. I made sure to go to sleep at night early to wake up early in the
morning and eat a good meal in the morning. It made me more excited in the morning to wake up
because I had something to look forward to. I also made sure to not eat big meals for the first 2
meals just so that it would be easier to eat 3 times a day. These changes did affect my lifestyle,
grocery shopping and time. It affected my lifestyle by forcing me to start my day earlier to eat
breakfast in the morning. It affected my grocery shopping because instead of finding frozen food
as my main meals, I made sure to find fresh meat, fish, and vegetables to incorporate into my
diet. It also affected my time because when I had to work, I had to make sure I had time to eat
breakfast before work and make a lunch for work. Some further changes I need to make in the
future would be adding more fruit and other things needed more in my diet. I can do that by
making more of my food and not eating frozen food. What I learned from this analysis is that it’s
important to incorporate more fresh foods to your diet to make you feel better as a person.
Meal Plan
Breakfast – Bowl of oatmeal with real brown sugar, 2 stirps of bacon, 8 oz of
orange juice, slice of toast
Snack – 8 oz of pineapple, mango, strawberry, and peach smoothie
Lunch – Bowl of salad with 0.5 oz bacon bits, 0.5 oz cheese, 0.5 oz croutons, 1
cup spinach, 0.5 oz broccoli, 1 cup and ranch dressing, singular serving bag of
Cheese Its, and 8 oz water.
Snack – 2 pack of berries and cherries Welch’s fruit snacks and a 8 oz of
strawberry lemonade
Dinner – Salmon fillet, 0.5 oz mashed potatoes, 5 asparagus, and 0.5 oz kidney
beans.
Dessert – Cup of vanilla ice cream, 0.5 oz strawberry puree, 0.5 oz peanuts, and
tablespoon of whipped cream
Total cost: $14
C:\Users\rhyan\Downloads\barGraph.pdf