Diet Diary Nutrition 100 Helms Student According to the website http://www.freedieting.com/tools/calorie_calculator.htm my calorie need in a day to maintain my current weight is 2925 calories a day due to the fact that I am 250 pounds and only 5 ft. 10 inches tall, I work every day so I put in that I exercise at least 3 times a day because sometimes at where I work I am not at all busy and other days I will be really busy. According to the web site http://www.webmd.com/diet/calc-­‐bmi-­‐plus my body mass index is 35.9 and I am considered obese and this measurement indicates an "apple" body shape. Excess fat stored in the stomach area increases my risk of serious conditions such as heart disease, stroke, type 2 diabetes, and some types of cancer. So needless to say I really need to do something about the way I eat. I chose to take the moderate diet ratio of 45% carbs 25% total fats and 30 % protein because it seems like a good place to start in trying to eat better and try to start to get healthy. My plan of action to improve my dietary habits will go from a slight change in the weekdays to an extreme makeover on the weekends. My week day intake of macro nutrients was under where they should be in calories but a little bit I’m am at 96% of where I should be according to the web sites listed above, my carbohydrates was under as well at 81 percent along with my protein at 65 %. To improve the percentages I will most likely have to find an additional snack food that is low in calories with a higher level of carbohydrates and protein to keep my calories from going over the 100% mark and also bringing up my carbohydrates and protein intake percentages up closer to the 100% mark as possible. I’m thinking I could maybe add another snack of some whole grain toast in the morning and possibly adding an extra slice or two of lunch meat to my sandwiches during the week to accomplish this. My total fat intake was at an acceptable level of 91 percent but my saturated fat intake will definitely need to come down some due to it being at 120% which could be a reason why I am having trouble losing weight. I did not realize that the Stater Brothers cookies that I ate combined had a total of 12 grams of saturated fat in them and I will most likely be looking for a more healthy version of this snack and try to phase out the cookies altogether. I think I will accomplish this by eating the fig bars that my mom buys instead to bring down my saturated fat level intake. My fiber intake is good at 100% having taken in 28.1 grams which falls right in the acceptable range of 25-­‐35 grams per day. My mono fat is ok 29% [of total fat calories] along with my poly fat 34% [of total fat calories] but it seems to me that my biggest concern during my week day eating habits is my saturated fat intake which I did not think before doing this assignment would have been so high. My fruit and vegetable intake for the most part is good I had 2 servings of vegetables and 3 bananas during the coarse of the day I recorded I think my biggest concern now that I am addressing in my fruits intake is to add some variety, like for instance today instead of only 3 bananas I have two bananas and 1 pear to kind of mix things up a bit and get some different nutrients in my diet than only the ones contained inside the bananas. Now for the big problem my weekend eating, I knew from before I started this assignment that my weekend eating would be the worst but had no idea of how bad it looks until I actually wrote everything down and did the math to see how much I was really consuming. The food I was eating was really delicious to eat but when I looked at the numbers it kind of made me feel disgusted with myself, I knew the foods were bad but I didn’t think it was THAT bad. My calorie intake wasn’t too bad at 113% so when I calculated the first number I thought I was in good shape, I though a simple change would make everything better. Then I saw the carbs intake a 77% and this also made me feel better about what I had eaten thinking “ ok so if I just get something with less calories and more carbs I should be good” until I saw my total fat at 119% I thought WOW. That seems like a lot and maybe it will be complicated than I first thought it still manageable. Then came in the saturated fat at a whopping 193% and now I know the way I am eating on the weekends definitely has to change. I couldn’t get any information on the mono or poly fat from any of the websites provided or even the fast food places websites so I will just be leaving them as zeros. My protein intake was low at 44% which made me remember in the book that how diets high in fat can be low in protein and fiber which is probably why my fiber was also lower than my normal week day at 80% or 20 grams which is under the 25-­‐35 grams per day range I was using. So It seems a change is in order, I think the easiest way to change how much saturated fat I am in taking is to stop eating as much fast food on weekend, even though it is just so much easier than making anything at home, I work 52 hours a week at my current job so needless to say on the weekends I really don’t feel like making NOTHING!!!!!! But now with all of this information in my head once I learn something I can’t unlearn it and I know it will now instantly pop into my head when I am in line at my local taco shop or fast food place and whether I choose to do anything is yet to be seen (at least not until I get off work Saturday at 4 pm) then will be the real test of but I feel good that I with this new knowledge in the back of my head I will make better choices (HOPEFULLY). So back to my percentages, I will get rid of some of the calories in my weekend eating by one of two things, stop drinking so much beer (and I need to mention that 12 beers on a Sunday is a light day for me) or start doing my traditional weekend barbeques again which seems to me will greatly reduce the amount of calories, saturated fat, and total fat I am consuming and possibly increase my protein and fiber intake with the usual meats and beans that go with my traditional barbeque menu. My fruit intake on weekends is unfortunately none, and most of the time is the same way I don’t know whether It is the fact that I usually eat all of my fruit during the week so I just simply don’t have any or I just forget to eat fruit because I never really knew how important it really is. And the same goes with my vegetable intake I just always seem to go for food on the weekend that are fast and easy and taste good and for me beer and a salad doesn’t sound as good as beer and a hamburger or burrito. I think the best way to correct my intake of fruits and vegetable intake on the weekend will be simple, for fruits I just need to wake up and have a banana or apple with my breakfast and try to remember to do the same at lunch and dinner too. But I figure one serving is a start and is better than no servings. Now with the vegetables, might be a little bit harder if I make my traditional torta sandwiches at my barbeque it is easy to get a full serving amount of a variety of different vegetables but the problem with weekends is if I don’t barbeque I rarely think to include vegetables in my meal plan, so I simply must be a little more conscious towards the idea that I need to include it some how someway into my diet. Maybe if I get fast food try to order a salad with it, or just make one at home. It may net equal a full days worth of vegetables but I have to start somewhere and a slow start is better than no start I guess. All in all I really need to start looking at what I eat more, my weekday eating is pretty routine but it is my weekends that are always different, the day I recorded was Del Taco and taco shop, but last weekend I really don’t remember what I consumed so I think where I need to improve is maybe try to start more of a routine in my eating habits during the weekend and try to limit the stuff that I know is bad at first and maybe someday try to substitute it out completely but for now I feel like I have a good foundation of knowledge to at least START trying to make more conscious and healthy choices during my day to day eating habits. The first table below is my weekday record. Food Calories Carbs item/serving size Total Fat Sat fat Mono fat Poly fat Trans fat Protein fiber Fiber BREAKFAST 2 jimmy dean delights 420 56g 9g 5g 3g 0 0 28g 1g LUNCH 120 0 1.5 0 0 0 0 24g 0 2 slices 180 whole wheat bread 36g 2g 0 0 0 0 8g 4g 1 table 90 spoon mayo 0 10g 1.5g 0 6g 0 0 0 Medium onion slice 6 1.3g .01g .006g .002g .002g 0 .15g .2g Romain lettuce 5 .92g .08g .011g .003g .045g 0 .34g .6g Sandwich 3 slices Costco brand oven roasted turkey Food Calories Carbs item/serving size Total fat Sat fat Mono fat Poly fat Trans fat Protein Fiber SNACKS 2 natures bakery raspberry pig bars 220 40g 5g 0 0 0 0 4g 4g 3 bananas 315 80.8g 1.2g .34g .11g .26g 0 3.9g 9.2g 1oz bag sun chips 140 18 6 1 3.5 1 0 2 3 2 stator brothers cookies 500 72g 22g 12g 0 0 0 4g 2g Dinner Venison roast 232 0 5.3 1.3 .68 .7 0 43 0 About 100-­‐
200 grams I think Mashed 140 potatoes (boxed) About 1 cup 17g 0g 0g 0g 0g 0g 2g 1g Canned 130 corn whole kernals 1 cup 29.14 1.82 .264 .366 .681 0 4.03 3.1 DRINKS 2% milk 2 cups 280 0g 10g 6g 0g 0g 0g 20g 0g Low carb 40 monster energy drink 10 0 0 0 0 0 0 0 Daily 2818 totals Weekday 266.94g 74.72g 27.421g 7.661g 9.093g 0 143.42g 28.1g Energy and macro nutrient goals 45% 25% <7% <8% <8% <1% 30% 329.06g 81.25g <22.75g <26g <26g <3.25g 219.37G 25-­‐
35g 2925 Sat fat Mono polly fat fat Trans fat protein % of energy and macronu
trient 96% 81% 91% 29% 34% 0% (2818/2952) (266.94/329.06) (74.72/81.25) 27.421 7.661 9.093 0/3.25 Calories /22.75 /26 /26 trans Sat fat MONO POLY Carbs 120% Total fat goals 65% 100% Fiber (143.42/219.37) Protein Vegetable servings 2 Fruit servings 3 Weekend Food Calories item/serving size Carbs Total fat Sat fat Mono fat Poly fat Trans fat Protein Fiber Breakfast 1 Carne asada burrito 750g 55g 33g 18g 0g 0g 0g 20g 4g Lunch 1 del taco bean and cheese red burrito 270 38g 8g 5g 0g 0g 0g 11g 6g 2 chicken soft tacos 410 32g 24g 8g 0 0 0 22g 2g Food item /serving size Calories Carbs Total fat Sat fat Mono fat Polly fat Trans fat Protein Fiber Dinner 1 del 270 taco bean and cheese red burrito 38g 8g 5g 0g 0g 0g 11g 6g 2 chicken 410 soft tacos 32g 24g 8g 0 0 0 22g 2g DRINKS 12 12 ounce coors light 1224 60g 0g 0g 0g 0g 0g 12g 0g 255g 97g total fat 44g 0g mono 0g poly saturated fat fat fat 0g trans fat 98g protein 20g fiber Weekend 3334 day total calories carbs Energy and macro nutrient goals 2925 45% 25% <7% <8% <8% Calories 329.06g 81.25g <22.75g <26g <26g <3.25g 219.37G carbs Total fat Sat fat Mono polly Trans fat fat fat <1% 30% Protein 25-­‐
35g fiber % of energy 113% 77% 119% 193% n/a and 44/22.75 3334/2925 225/329.06 97/81.25 0/26 macronutrient goals Vegetable servings 0 Fruit servings 0 n/a n/a 44% 80% 0/26 0/3.25 98/219.37 25/20