My average kcal intake per day is 1290, which is under the recommended daily calorie intake of 2351. On average, I am consuming 1061 less calories than I need to maintain my current weight. This caloric imbalance is a result of my increase in physical activity without an increase in daily calorie consumption. Consuming fewer calories than I burn may lead to weight loss if I continue to do so. Alternatively, my body may adjust to the caloric difference and use less energy, which will not result in weight loss. With my well-balanced diet, my caloric consumption does not appear to increase my risk for developing obesity, diabetes, or cardiovascular disease.
Although the program suggests that I should consume 44% more calories than I currently consume, I believe I am consuming a sufficient number of calories and the program over calculated my caloric need. I should continue to eat around 1300 calories per day. I should decrease my fat consumption to levels that are 25-35% of my total calories, while maintaining my ratio of unsaturated fats to saturated fats at 2.2:1 To do so, I should start eating non-fat yogurt and drinking non-fat milk instead of consuming 2% dairy products. Another way to decrease my fat intake is to eat lean protein, rather than protein such as red meat. I should replace beef with fish and other foods rich in omega 3 and omega 6 fatty acids. My level of cholesterol is in a healthy range and I do not need to take steps to reduce or increase levels. My carbohydrate consumption is on the lower end of the recommended daily consumption so I should increase my carbohydrate consumption. Eating more fruit is a good way to increase my carbohydrate intake because in addition to carbohydrates, fruit contains many vitamins and minerals as well as fiber. My fiber intake is slightly below the recommended daily amount so eating more fruit will increase my intake of fiber. Additionally, eating more vegetables and whole grains will increase both my fiber and carbohydrate intake. My protein intake is extremely high and much more than recommended. However, there is no harm in this and I do not need to modify my protein consumption. I need to increase my intake of vitamin D and will do so by consuming more mushrooms and seafood rich in vitamin D. To increase my vitamin E intake, I will increase my consumption of nuts and seeds rich in vitamin E. To increase my intake of folate, I will increase my intake of dark, leafy vegetables rich in folate. To increase my intake of potassium, I will increase my intake of beans and melon rich in potassium.
On average, I am consuming 1290 calories per day while spending 2351 calories daily. This means I should be losing weight, as my net calorie consumption is -877 per day. If more calories are consumed than expended, I am at risk for fat gain. My average intake of fat is 47 g/day. The recommended amount of fat I should consume is between 65-91g/day. Although my average daily intake a fat is below the recommended daily amount, I am not at an increased risk of disease. My average intake of fat is 32.5% of my total calories. It is recommended that 25-35% of my total calories come from fat. My consumption is inline with that recommendation.
My fat consumption does not increase my risk of disease. My average intake of carbohydrates is 143 g/day. The recommended daily amount of carbohydrates is 264-382 g/day. Therefore, I am consuming significantly fewer carbohydrates than recommended. This potentially increases the chance that gluconeogenesis will occur. It is recommended that carbohydrates are 45-65% of my total calories. However, my daily intake of carbohydrates is 44% of my total calorie intake. Even so, I am not at an increased risk of disease.
My average intake of protein is 85 g/day. This is inline with the recommended consumption of 59-176 g/day. In terms of the percent of total calories per day, protein is 26% of my total calories. It is recommended that 10-30% of my total calories come from protein. I am at no increased risk of disease.
In order to maintain a healthy lifestyle, my fitness routine should include aerobic/anaerobic activities, muscular strength training, and flexibility training. I currently run for 40 minutes three times per week and should continue to do so. To improve my muscle strength and endurance, I should incorporate strength-training exercises (pull ups, dips, push ups, etc.) for 30 minutes a minimum of two times per week. Each week I should increase the intensity of the strength training by doing more reps and/or increasing the weight lifted if using machines. Although my flexibility is not in need of improvement, I should continue to stretch each time I finish aerobic and anaerobic activity as well as continue to practice yoga.
This assignment has brought to my attention that I need to decrease my fat (specifically saturated fat) consumption. Accordingly, I will start eating non-fat yogurt and drinking non-fat milk instead of consuming 2% dairy products. To do this, I will substitute whole milk (150 cal./Sat. Fat: 5g) for non-fat (90 cal./Sat. Fat: 0g) milk whenever I get a latte at Starbucks, etc. Another way I will decrease my fat intake is by limiting my frozen yogurt consumption to once per week (114 cal./Fat: 3g) and replacing my desert with whole grains (i.e. bran muffin (90 cal.)). My last goal is to replace Italian salad dressing (115 cal./Sat. Fat: 8g) with balsamic vinegar and olive oil (80 cal.). Although my goal is not to decrease calorie intake but rather to reduce saturated fat consumption, this substitution will add 7g of healthy, unsaturated fat to my diet. These goals, on average, will decrease my saturated fat consumption by roughly 35g and my calorie intake by 355 weekly.
Although the program suggests that I should consume 44% more calories than I currently consume, I believe I am consuming a sufficient number of calories and the program over calculated my caloric need. I should continue to eat around 1300 calories per day. I should decrease my fat consumption to levels that are 25-35% of my total calories, while maintaining my ratio of unsaturated fats to saturated fats at 2.2:1 To do so, I should start eating non-fat yogurt and drinking non-fat milk instead of consuming 2% dairy products. Another way to decrease my fat intake is to eat lean protein, rather than protein such as red meat. I should replace beef with fish and other foods rich in omega 3 and omega 6 fatty acids. My level of cholesterol is in a healthy range and I do not need to take steps to reduce or increase levels. My carbohydrate consumption is on the lower end of the recommended daily consumption so I should increase my carbohydrate consumption. Eating more fruit is a good way to increase my carbohydrate intake because in addition to carbohydrates, fruit contains many vitamins and minerals as well as fiber. My fiber intake is slightly below the recommended daily amount so eating more fruit will increase my intake of fiber. Additionally, eating more vegetables and whole grains will increase both my fiber and carbohydrate intake. My protein intake is extremely high and much more than recommended. However, there is no harm in this and I do not need to modify my protein consumption. I need to increase my intake of vitamin D and will do so by consuming more mushrooms and seafood rich in vitamin D. To increase my vitamin E intake, I will increase my consumption of nuts and seeds rich in vitamin E. To increase my intake of folate, I will increase my intake of dark, leafy vegetables rich in folate. To increase my intake of potassium, I will increase my intake of beans and melon rich in potassium.
On average, I am consuming 1290 calories per day while spending 2351 calories daily. This means I should be losing weight, as my net calorie consumption is -877 per day. If more calories are consumed than expended, I am at risk for fat gain. My average intake of fat is 47 g/day. The recommended amount of fat I should consume is between 65-91g/day. Although my average daily intake a fat is below the recommended daily amount, I am not at an increased risk of disease. My average intake of fat is 32.5% of my total calories. It is recommended that 25-35% of my total calories come from fat. My consumption is inline with that recommendation.
My fat consumption does not increase my risk of disease. My average intake of carbohydrates is 143 g/day. The recommended daily amount of carbohydrates is 264-382 g/day. Therefore, I am consuming significantly fewer carbohydrates than recommended. This potentially increases the chance that gluconeogenesis will occur. It is recommended that carbohydrates are 45-65% of my total calories. However, my daily intake of carbohydrates is 44% of my total calorie intake. Even so, I am not at an increased risk of disease.
My average intake of protein is 85 g/day. This is inline with the recommended consumption of 59-176 g/day. In terms of the percent of total calories per day, protein is 26% of my total calories. It is recommended that 10-30% of my total calories come from protein. I am at no increased risk of disease.
In order to maintain a healthy lifestyle, my fitness routine should include aerobic/anaerobic activities, muscular strength training, and flexibility training. I currently run for 40 minutes three times per week and should continue to do so. To improve my muscle strength and endurance, I should incorporate strength-training exercises (pull ups, dips, push ups, etc.) for 30 minutes a minimum of two times per week. Each week I should increase the intensity of the strength training by doing more reps and/or increasing the weight lifted if using machines. Although my flexibility is not in need of improvement, I should continue to stretch each time I finish aerobic and anaerobic activity as well as continue to practice yoga.
This assignment has brought to my attention that I need to decrease my fat (specifically saturated fat) consumption. Accordingly, I will start eating non-fat yogurt and drinking non-fat milk instead of consuming 2% dairy products. To do this, I will substitute whole milk (150 cal./Sat. Fat: 5g) for non-fat (90 cal./Sat. Fat: 0g) milk whenever I get a latte at Starbucks, etc. Another way I will decrease my fat intake is by limiting my frozen yogurt consumption to once per week (114 cal./Fat: 3g) and replacing my desert with whole grains (i.e. bran muffin (90 cal.)). My last goal is to replace Italian salad dressing (115 cal./Sat. Fat: 8g) with balsamic vinegar and olive oil (80 cal.). Although my goal is not to decrease calorie intake but rather to reduce saturated fat consumption, this substitution will add 7g of healthy, unsaturated fat to my diet. These goals, on average, will decrease my saturated fat consumption by roughly 35g and my calorie intake by 355 weekly.