Diet Study 3 Mary
Diet Study 3 Mary
My BMI is 35.5 and I am in the obese range. When I was in elementary, junior and high school, my weight was in the normal range. When I was in the Army, my weight was also in the normal range. After my first child, still my weight was in the normal range. However, once I had my third child I began gaining weight. I regularly exercise at least 30 minutes a day on the treadmill or stationary bike. I clean house, run errands, do work study and go to school. As compared to 300 minutes of moderate intensity exercise weekly, I execute around 270 minutes. I do not do muscle strengthening activities at all weekly. I consumed 3,371 calories during the 3 day diet study and my DRI was 7,818. This shows that I consumed 4,447 less calories than is recommended. On the 3 days that I did the diet plan, I consumed less than was recommended on all three days. I do not have any health related data for my paternal side of the family. My maternal side of the family has a history of high-blood pressure and heart disease. My mother has both heart disease and blood-pressure. I have high cholesterol which my doctor says is genetic-related.
which exceeds the 2,300 maximum recommended for sodium by 265 mg. On that day, I ate one item of Maruchan Roman Noodles; beef flavor dry that contained 1,540 mg of sodium. In addition, I ate one taco bell crunchy taco supreme that contained 740 mg of sodium. On day three, I consumed 1,061 mg which is 1,239 less than is the maximum recommended.
Saturated Fat
My DRI for saturated fats is <29. On day one of the Diet Study, I consumed 12.7g of saturated fat which is 16.3g below the 29g. On day two, I consumed 18.2g of saturated fat which is 10.8g below the 29g. On day three of the study, I consumed 11.6g which is 17.4g less than the 29g.
Added Sugars
My DRI for sugar is not determined. However, on the three day study I consumed several high sugar treats that had more than 8gs of sugar. On day one, I had a Pepsi and a Snickers bar that raised my sugar intake to 77gs. On day two, I had a McDonalds ice cream in a cone, vanilla, reduced fat which raised my sugar intake to 23gs. On day three, I had a Starbucks tall coffee Frappuccino which raised my sugar intake to 38gs. On the 3 days of the diet study, I consumed more grams of sugar than I would normally do. I dont usually consume that many products containing sugar. Salt is more of a problem for me.
Refined Grains
On day one, I did not consume any refined grains. On day two, I consumed Maruchan Roman Noodles, beef flavor, one item which measures as 2 servings for day two. On day three, I did not consume any refined grains. As compared to the 3 serving daily maximum, I consumed less than the maximum for the entire 3 day diet study.
Alcohol
As compared with the one drink daily maximum for women, I only drank one drink on day one. On day two and three, I did not drink. Therefore, my alcohol consumption met the moderate intake guidelines.
Whole Grains
During the three day diet study, I consumed one whole grain corn tortilla on day two. On day one and three I did not consume any whole grains. I fell short of the 3 servings daily recommendation on all three days of the diet study. To add more whole grain to my daily diet, I could replace wheat flour bread with whole wheat bread, white rice with whole grain rice (brown), and refined pasta with whole wheat pasta. Whole grain crackers can replace Cheez-its.
Seafood
I do not typically eat fish or shellfish. I could start eating more walnut, beans, winter squash and flaxseed. I already use canola oil so that would not change. My DRI for Omega-3 fatty acids is 1.1gs. On day one, I consumed 0.1gs of Omega-3 fatty acids. On day two, I consumed 0.2gs Omega-3 fatty acids. On day three, I consumed 0.0gs of Omega-3 fatty acids.
Dietary Fiber
On day one, I had 43% of my DRI, (11g out of 25g which is 14g less than the DRI). On day two, I had 37.1% of my DRI (9g, 16g less than the DRI). On day three, I had 12% of my
DRI (3g, 22 less than the DRI). I could add 1 medium pear with the skin, as a snack, to add 5.5 grams of dietary fiber to my diet. In addition, I could add 1 cup of whole-wheat-cooked spaghetti for lunch to add 6.2 grams of dietary fiber to my diet. For breakfast, adding 1 medium oat bran muffin will raise my intake for dietary fiber to 5.2 grams. Finally, adding 1 medium cooked artichoke to my evening meal will increase my daily dietary fiber intake by 10.3 grams (Mayo Clinic Staff, 17 November 2009)
Self-Evaluation
I need to exercise more to meet the 300 minutes of moderate intensity exercise weekly. I fluctuate in my eating pattern so half the time I meet my DRI for my calorie intake. However, the
other half, I most likely eat too much. I believe I either over eat or under eat which is something I should work on. I need to be more consistent in my eating habits and meet my DRI for calories. I need to keep my sodium level below 2,300g daily. Although during the diet study, my saturated fat was always below what was recommended, I know that I usually eat more saturated fat because I eat a lot of beef. I need to cut down on my beef intake to keep my saturated fat down. Even though my sugar intake was high on all three days of the diet study, I normally do not eat that much in the sugary category so I think I can meet the DRI for sugar if I stay away from snacking. I need to decrease my intake of refined grains even though my intake for the three days was good except for day two. I will replace the refined grains with whole grains. In fact I have already replaced white rice with brown, wheat flour bread with whole wheat, pasta with whole grain pasta, and crackers with Kashi whole-Grain original crackers. I am within the moderate level for alcohol but I would like to not drink at all. Vegetable variety and fruits are going to be my main problem. I buy for the entire house and when I buy fruit, it ends up rotted. The only fruit that my kids will eat is kiwi. I will add pears, oranges and apricots to my fruit grocery list. As for vegetables, the only vegetable that they will eat is canned corn and I have to force that on them. I can buy for me but I cant force that much food down my throat to meet the recommended. I will add artichokes, asparagus and broccoli to my vegetable grocery list. Seafood is another problem for me because I do love seafood but I only eat it with all the bad stuff such as butter. I will try the walnuts which is ironic because I have a walnut tree but do not eat the walnuts. I will eat more beans and winter squash. I can meet my dietary fiber, vitamin and mineral DRI without too much change.
References
Keller, A. (2012). Breastflap. Retrieved from http://www.breastflap.com/iron-rich-foods.cfm Mayo Clinic Staff. (17 November 2009) High-fiber foods. Retrieved from http://www.mayoclinic.com/health/high-fiber-foods/NU00582 Patient Information: Low potassium diet. (n.d.). Retrieved from http://www.sangotn.com/Health/Low%20Potassium%20Diet Walters, J. (January 2004). University of Kentucky Extension Associate. Retrieved from http://www.ca.uky.edu/hes/fcs/factshts/efnep-11.pdf