MY DIET OVER THREE DAYS PERIOD
Day 1- 7th November 2016
Part 1- Record your typical diet over 3 days including the nutrient value including macronutrients and calorie intake.
What was eaten?
Breakfast- 1 cup of milk
Snack-Hot chocolate ( white)
Recess- weetix biscuits- vanilla favoured + Strawberry milk( small)
Lunch- chicken strips and mozzerella chicken strips
Dinner- 1 bowl of spagetti bolognese
What was the nutrition value for each food?
1 cup milk= ( 116 calories)
• 485Kj energy
• 8.8g protein
• 3.5g fat total
• 2.3g saturated fats
• 12.3g carbohydrates
Spaghetti- 1 bowl (210 calories)
1 hot chocolate( white) (225 calories)
1 small chicken strip (106 calories)
TOTAL INTAKE- DAY 1
Energy total- 2315.5KJ
Calories total-1403 calories
Protein total- 60.8g
Fat total- 41g
Saturated fats total-29.1g
Carbohydrates total-158.4g
Polyunsaturated fats total- 0.5g
Dietary fibre total-5.8g
Cholesterol total-85MG
Sugars total-48.2g
Sodium total-1325MG
Potassium total- 635MG
FEEDBACK- I aim to increase my dietary fibre, reduce saturated fats and sugar intake.
Day 1- 7th November 2016
Part 1- Record your typical diet over 3 days including the nutrient value including macronutrients and calorie intake.
What was eaten?
Breakfast- 1 cup of milk
Snack-Hot chocolate ( white)
Recess- weetix biscuits- vanilla favoured + Strawberry milk( small)
Lunch- chicken strips and mozzerella chicken strips
Dinner- 1 bowl of spagetti bolognese
What was the nutrition value for each food?
1 cup milk= ( 116 calories)
• 485Kj energy
• 8.8g protein
• 3.5g fat total
• 2.3g saturated fats
• 12.3g carbohydrates
Spaghetti- 1 bowl (210 calories)
- 2.5g total fat
- 1g saturated fat
- Polyunsaturated fat 0.5g
- 70MG cholesterol
- 15MG sodium
- 40g total carbohydrates
- Dietary fibre 2g
- Protein 8g
- 3g sugars
- 242.5Kj energy
- 4.4g protein
- 1.75g fat total
- 1.15g saturated fats
- 6.15g carbohydrates
- 900Kj energy
- 3.6g protein
- Fat total 6.8g
- Carbohydrates 33g
- 9.6 sugars
- 3.8g dietary fibre
- 168MG sodium
- 115mg potassium
- 2.5g total fat
- 1.5g saturated fat
- 0.5g monounsaturated fat
- 15MG cholesterol
- 160MG sodium
- 520MG potassium
- 22g carbohydrates
- Sugars 15g
- Protein 11g
1 hot chocolate( white) (225 calories)
- 1.8g protein
- 2.0g total fat
- 1.g saturated fat
- 8.7g carbohydrates
- 6.2g sugar
- 167MG sodium.
- 485Kj energy
- 116Kj calories
- 8.8g protein
- 3.5g fat total
- 2.3g saturated fats
- 12.3g carbohydrates
- 12.3g sugars
- 110MG sodium
- 330MG calcium
- 903 KJ energy
- 8.1g protein
- 12.6g Fat total
- 5.1g saturated fat
- 17.4g carbohydrates
- 0.9g Sugars
- 456 MG sodium
1 small chicken strip (106 calories)
- 6.3KJ protein
- 442.5KJ energy
- 6.05g Fat total
- 1.2g saturated fat
- 6.55g carbohydrates
- 1.2g sugars
- 249 MG sodium
TOTAL INTAKE- DAY 1
Energy total- 2315.5KJ
Calories total-1403 calories
Protein total- 60.8g
Fat total- 41g
Saturated fats total-29.1g
Carbohydrates total-158.4g
Polyunsaturated fats total- 0.5g
Dietary fibre total-5.8g
Cholesterol total-85MG
Sugars total-48.2g
Sodium total-1325MG
Potassium total- 635MG
FEEDBACK- I aim to increase my dietary fibre, reduce saturated fats and sugar intake.
Day 2 - 8th November 2016
What was eaten?-
Breakfast- toast with butter
snack- fruit salad and chips
Recess- Tabouleh
Lunch-macaroni cheese
What is the nutritional values for each food?
Toast with butter( 140 calories)
TOTAL INTAKE - DAY 2
calories - 1061
protein- 37.9g
Fat total- 41.5g
Saturated fat- 25.2g
Trans fat- 0.45g
carboydrates- 98.9g
sugars- 11.6g
dietary fibre- 10.6g
sodium- 1292mg
polyunsaturated fat- 1g
monounsaturated fat- 5g
potassium- 116mg
FEEDBACK- After evaluating the total nutritional values, I compared it to my results from the day before to check if I have cut down or increase on certain values. I found that the values:
calories reduced by 342
Protein reduced by 22.9g
saturated fat reduced by 3.9g
carbohydrates reduced by 59.5g
sugars reduced by 42.6g
sodium increased by 33mg
FEEDBACK: My new aim is to hopefully increase on protein and carbohydrates intake, continue to reduce on sugar and saturated fats.
What was eaten?-
Breakfast- toast with butter
snack- fruit salad and chips
Recess- Tabouleh
Lunch-macaroni cheese
What is the nutritional values for each food?
Toast with butter( 140 calories)
- energy-306KJ
- protein- 2.5g
- fat total- 0.6g
- saturated fat- 0.2g
- total fat- 7g
- saturated fat- 1g
- polyunsaturated- 1g
- monounsaturated fat- 5g
- sodium-180mg
- carbohydrates- 17g
- dietary fibre- 1g
- Sugars- 2g
- protein- 2g
- sodium- 5mg
- potassium- 116mg
- carbohydrates- 13g
- dietary fibres- 1g
- protein- 0.5g
- protein- 2.5g
- fat total- 5.9g
- saturated fat- 0.6g
- trans fat- 0.1g
- carbohydrates- 12.2g
- sugars- 3.3g
- dietary fibre- 2.6g
- sodium- 218mg
- protein- 30.4g
- fat total- 28g
- saturated fat- 17.5g
- trans fat- 0.35g
- carbohydrates- 56.7g
- sugars- 6.3g
- dietary fibre-6g
- sodium- 889mg
TOTAL INTAKE - DAY 2
calories - 1061
protein- 37.9g
Fat total- 41.5g
Saturated fat- 25.2g
Trans fat- 0.45g
carboydrates- 98.9g
sugars- 11.6g
dietary fibre- 10.6g
sodium- 1292mg
polyunsaturated fat- 1g
monounsaturated fat- 5g
potassium- 116mg
FEEDBACK- After evaluating the total nutritional values, I compared it to my results from the day before to check if I have cut down or increase on certain values. I found that the values:
calories reduced by 342
Protein reduced by 22.9g
saturated fat reduced by 3.9g
carbohydrates reduced by 59.5g
sugars reduced by 42.6g
sodium increased by 33mg
FEEDBACK: My new aim is to hopefully increase on protein and carbohydrates intake, continue to reduce on sugar and saturated fats.
![Picture](/uploads/9/4/6/3/94631308/uh.png?306)
Day 3- 9th NOVEMBER 2016
what was eaten on the day?
breakfast- crumpet
Snack-bean soup
Recess-tabouleh
lunch- ricotta and spinach tortellini
Dinner-rice paper rolls
NUTRITIONL VALUE OF ALL THE FOOD I ATE
1 crumpet ( 81 calories)
- protein- 2.85g
- fat total- 0.45g
- saturated fat- 0.1g
- carbohydrates- 17.75g
- sugars- 1g
- dietary fibre- 0.7g
- sodium- 300mg
- sodium- 109g
- total fat- 1g
- carbohydrates- 55g
- dietary fibre- 5g
- sugars- 25g
- protein- 6g
- protein- 2.5g
- fat total- 5.9g
- saturated fat- 0.6g
- trans fat- 0.1g
- carbohydrates- 12.2g
- sugars- 3.3g
- dietary fibre- 2.6g
- sodium- 218mg
- protein- 15g
- fat total- 11.2g
- saturated fat- 2.1g
- trans fat- 0.4g
- carbohydrates- 60.2g
- sugars- 11.6g
- dietary fibre- 8.4g
- sodium- 508mg
- total fat- 1.1g
- cholesterol- 75mg
- potassium- 131g
- carbohydrates- 19.2g
- protein- 11.5g
TOTAL INTAKE - DAY 3
calories - 1011
protein- 38g
Fat total- 19.65g
Saturated fat-2.8g
carbohydrates-164g
sugars-40.9g
dietary fibre-16.7g
sodium-1136mg
FEEDBACK: I successfully increased my dietary fibre and reduced my saturated fats intake. I need to work on eating more protein food and try to keep my sugar intake to less than 30g and sodium no more than 1500mg per day.
MY DAILY AVERAGE MACRONUTRIENTS INTAKE FOR ALL 3 DAYS
- calories-1158 calories
- carbohydrates-141g
-fats-34g
-protein-46g
HOW CAN I IMPROVE MY DIET ?
In order to gain weight healthily, you might add more calories and carbohydrates like cheese and pasta. You can also eat more heavy and dense foods, eating right before bed will also help you gain weight healthily.You can even eat larger meals ( they can be healthy), this will help you gain weight slowly.
REASONS FOR BEING UNDER WEIGHT?
If your parents are naturally thin people, you might be underweight due to genetics. You also may have a naturally small appetite. If you’re an athlete, you are probably aware that frequent workouts can affect your body weight. Being sick or having an illness may resolve to being underweight too.
WHAT IS THE AVERAGE?
the average weight for my age ranges from 38- 50kg
WHAT IS AN EXAMPLE OF A HEALTHY DIET FOR ME?
breakfast- a protein shake of natural fruits with low fat milk + wholemeal toast with chia seed spread
snack- carrot sticks with a piece of fruit such as an apple
recess- a greek yoghurt
lunch- a wrap with tuna and avacado
dinner- salmon and broccoli with a salad and dressing
Part 2-
Part 3- Choose two digestive system disorders and for each:
a.) describe symptoms
b.) explain how the disorder effects body function
c.) explain reasons as to why the disorder may occur, including nutrient intake effects
d.) suggest how the disorder may be prevented.
e) how as technology designed up a cure ?
Heart burn-
a)
Symptoms of heartburn include a burning feeling in the chest just behind the breastbone.
It normally occurs after eating or bending over and lasts a few minutes to several hours.
It can also include burning in the throat and may cause a cough or hoarseness.
It might feel like food is sticking in your throat.
b)
Inside people with heartburn, the muscle between the esophagus and the stomach, called the lower esophageal is not working correctly. The malfu nctioning allows stomach acid and other stomach contents to leak back into the esophagus.
c)
The basic cause of heartburn is a lower esophageal sphincter that doesn't tighten as it should. There might also be too much food in the stomach (overeating) or too much pressure on the stomach Meals high in fats and oils (animal or vegetable) often lead to heartburn, as do certain medications. And smoking, which relaxes the LES and stimulates stomach acid, is a major contributor.
d)
To prevent heartburn you can lose weight, obesity is one of the major causes to heartburn. It would be a good idea to avoid many fatty foods including spicy foods acidic foods and chocolate. You can try eat smaller meals as a cause of heartburn is overeating. Also try not to lay down after eating.
e)
Technology has helped us find many cures for heart burn:
- Nutritional remedies include carrots, celery, angelica , fennel, and/or parsley . These can be combined in a juice taken before meals..
- In Chinese medicine, foods and herbs that balance and cool the qi (Chinese term for universal life energy), including radishes, radish seed, citrus fruit peels, and cardamom.
- Walking after a meal.
- Chewing gum after eating to help produce saliva for soothing the esophagus and washing acid back into the stomach.
- Relaxation therapy, visualization, and deep breathing
OBESITY
a)
Symptoms of obesity may include day to day health problems such as being breathless often, increased sweating and snoring. Obesity can lead to cancers such as prostate cancer for men and uterine cancer for women. It can also lead to certain heart diseases, depression, liver disease, stroke and types of joint diseases.
b)
Obesity can affect so many parts of the body from head to toe. It causes headaches, dementia and vision loss in the brain. Obesity can cause asthma and sleep apnea in the chest and lug area. ]The kidneys can be infected with both kidney disease and kidney cancer. In the circulatory system obesity can cause heart failure, heart attacks and blood clots. From hips and down include low back pain, ankle swelling and vertebral disk disease. It can also affect the reproductive system for both men and women, for women, you can receive ovarian cancer and breast cancer. For men’s reproductive system, they can receive infertility or prostate cancer.
c)
Obesity is normally caused by eating too much and moving too little If you consume too much fat and don’t work it off it will build up and it will be stored as body fat. A person can receive obesity from genetics from their parent’s genes. To conclude, body weight is the result of genetics, metabolism, environment, behaviour, and culture. The reasons why obesity occurs can also be because of overeating, doing no physical activity, frequency on eating or even people who go on a diet of eating only carbohydrates. A disease called hypothyroidism can also lead to obesity; it is a disease that contributes to obesity.
d)
There are many ways to avoid obesity from eating more fruits, vegetables and nuts to exercising for at least 30 minutes a day. You can also avoid obesity by cutting down on sugary or fatty foods and using vegetable based oils instead of animal based fats.
e)
There are many new technology advances that have helped us learn about obesity since Unfortunately, the usual treatment of obesity; doing excercise seems to be a slow process, and has only cured 10% of the obese. The introduction of the bariatric surgery has changed the history of the obese, Bariatric surgery is a process of weight loss surgeries like lap band, gastric bypass and other obesity treatments.
MY BODY MASS INDEX (BMI)
Based on my age (13), height( 153cm) and weight ( 37kg), my BMI is 15.8 and I am at a healthy weight range from 35.8kg to 52.8kg
Suggested healthy foods
carbohydrates |
Protein |
Fats |
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![Picture](/uploads/9/4/6/3/94631308/hip.jpg)
Table of My Diet- Part 2
EXPECTED AMOUNTS TO BE EATEN:
- Sugars- added sugars may increase your risk for weight gain, tooth decay and high triglycerides, which may lead to heart disease
- sodium- consuming too much sodium can your blood pressure, stroke, kidney damage and even heart disease. Sodium intake should be limited to no more than 2,300 mg per day.
- To make my diet healthier, i need to limit the amount of carbohydrates that i consume from processed and sugary foods. This includes sweets, pizza, snacks, soda and beverages. For example, i could try replacing my breakfast with cereal much lower in sugar and drink water instead of cordial/ juice.
- exercise
- eat more frequently and snack more nutrient foods
- choose more nutritional foods
- add healthy calories
- go nutrient dense- no junk food, focus on eating food that are rich in nutrients, high protein meats and nutrient carbohydrates (refer "chart of Suggested Healthy Foods" above).
BIBLIOGRAPHY
MAGAZINE SOURCES
- Healthy food guide- meals for a week by Andrea Duvell
- Healthy food guide- How to smack smart and keep kilos off by Andrea Duvell
- Healthy food guide fat vs sugar by Andrea Duvell
- http://www.cdc.gov/healthyweight/effects/
- organization- CDC
- date published- 5/6/15
- Page last reviewed: May 15, 2015
- Page last updated: June 5, 2015
- https://www.wonderherb.com.au/natural-health-articles/heartburn-acid-reflux-gerd.html
- date published- 2010
- date viewed/ acessed- 23/11/16
- Author + Editor- Dean Ind
- Organization- wonder herb
- http://www.health.com/health/gallery/0,,20430736,00.html
- author- Leslie Barrie
- title- 6 cancer-fighting Superfoods
- publishes- 2016
- http://www.helpguide.org/articles/diet-weight-loss/anti-cancer-diet.htm
- title- How to lower your risk with cancer-fighting foods
- Authors: Maya W. Paul, Melinda Smith, M.A., and Lawrence Robinson.
- Last updated: October 2016.
Part 4- how healthy eating can prevent cancer
There isnt a single food/ fruit that can prevent cancer on its own, but a diet filled with a variety of vegetables, fruits, soy, nuts, whole grains, and beans can help lower your risk for many varieties of cancer.Dietary fibre may help lower the risk of bowel cancer .Did you know that wholegrain and wholemeal breads and cereals are high in dietary fibre (as are fruits, vegetables, seeds, nuts and legumes)? That means that buy eating these foods, it prevents you from many types of cancers. It has been proved that these types of foods cause cancer; Chips, doughnuts, sweetened beverages, hot dogs, burned meats, bacon, KFC, popcorn and diet coke. Foods that prevent cancer; leafy green vegetables, cauliflower, tumeric, soursop, garlic, tomatoes, brussel sprouts, bean sprouts and apples. Types of cancers that healthy diets can get rid of include bowel cancer, mouth and upperthroat cancer, lung cancer and stomach cancers.
Eating a lot of fat may increase your body weight, which is a risk factor for several cancers including cancers of the kidney, bowel, oesophagus, breast and endometrium. Eating a lot of salted/ salty foods can even lead to stomach cancer; these foods include fried chips, certain sauces, soya sauce, bacon, ham and sausages. Alcohol can be a major risk factor of cancers, alchohol can cause all these types of cancers; breast, liver, mouth and larynx. Drinking sugar can cause, weight gain and obesity. It has been proven that obesity can even lead to some cancers. It is highly recommended that we should eat cancer fighting foods everyday. Leafy green vegetables such as kale and spinach fight cancer due to the fact they are packed with nutrients known to fight cancer, including vitamin C and beta-carotene which is a type of vitamin A.Organic meats such as chicken or beef liver can easily get rid off cancer, they are high in Vitamin B12. Organic meats clean the liver, removes toxic chemicals in the body and removes toxins from the blood and digestive system.
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|
Macronutrient |
Day 1 |
Day 2 |
Day 3 |
Total |
Daily average |
ideal |
Calories |
1,403 |
1,061 |
1,011 |
3,475 |
1,158 |
3,212 |
Carbohydrates (g) 55% |
158g |
99g |
164g |
422g |
141g |
442g |
Protein (g) 15% |
61g |
38g |
38g |
137g |
46g |
120g |
Fats (g) 30% |
41g |
42g |
20g |
102g |
34g |
107g |