Diet Analysis Essay

Introduction
The aim of the paper is to evaluate my dietary consumption in order to gain an awareness of the food that I consume and to determine whether it is healthy and contributing positively to my overall health and nutrition. The paper will focus on my 7-day dietary food-log for the purpose of analysis in order to determine the kinds of food that are providing me with the required nutrients and how my dietary consumption can be altered to facilitate a healthier nutritional intake.Diet Analysis Essay

Personal profile
I have comparatively healthy eating habits because all my meals are balanced, containing enough fresh fruit, and vegetables. But, my calorie consumption is insufficient for an individual of my age and activity level. According to the Calorie Calculator, I need 2361 kcla every day to maintain a healthy weight, but my average calorie intake over seven days was 1307kcal. This is a difference of 1054 calories. I am currently at a healthy weight with a BMI of 19.7 according to the BMI calculator. If I continue with the bad eating habits of skipping breakfast and lunch on some days, I will experience energy deprivation, unhealthy bingeing due to intermittent fasting, and I may become underweight. As such, I need to eat heavier snacks, more calorie-packed lunches and lighter dinners. I am working to get sixty percent of my calories from carbohydrates, thirty percent from fats and proteins. I am glad that my fiber intake is healthy with plenty of whole grain bread and rice, having consumed seventy-nine percent fiber in the one week period. However, this can always be increased by replacing the white rice with brown rice.Diet Analysis Essay

Skipping Meals
I have a bad habit of skipping breakfast because of getting up late in the morning and having no time to eat. On the days that I have skipped breakfast, I have struggled with very low energy levels even though I am accustomed to going on an empty stomach in the morning hours for two to three times per week. Considering that I am a college student, I understand that my brain and body need glucose in the morning so that I can function effectively.

Eating breakfast is an effective factor in a weight maintenance program. If I don’t make a habit of eating breakfast every day, I will become underweight. It is also true that people who do not eat breakfast are most likely going to snack on high-fat food or overeat at dinner. I can observe from my food chart that I had a heavy snack after my morning classes when I went without breakfast. I am glad, however, that the snack consisted of healthy wholemeal bread.Diet Analysis Essay

I also find that I have a more anxious and moody temperament on the mornings that I go without breakfast which is bad for my concentration and interaction with people. Additionally, not eating breakfast increases my chances of being hypoglycemic, or having low blood sugar. Hypoglycemia can cause physical symptoms such as headaches, weakness, shakiness, and a rapid heart rate, some of which I have experienced, especially the headaches and dizziness in extreme cases when I have skipped both breakfast and mid-morning snack.Diet Analysis Essay

Dietary changes
After gaining a better understanding of my diet and food consumption, I will most certainly change my diet intake to a higher amount of carbohydrates and proteins, and increase the healthy fruit and vegetables. I will start and maintain a habit of going to bed early so that I can wake up early to allow enough time for a healthy breakfast to set me on a healthy and energized start to the day. To prevent losing too much weight, I will be accompanying my one fruit snack with nuts or a light sandwich that will also boost my caloric intake. I will substitute my Vegetarian Chili and Vegetarian Fajita with Meat Chili and Fajitas. I will instead eat my vegetables in the form of healthy salads during dinner or lunch, or both whenever possible.

To increase my carbohydrate intake, I will need to include more healthy starch in my diet such as yam, potatoes and a variety of breads such as seeded or granary bread. I will also increase my portions by one-third to increase my energy levels. This will be supplemented with an active lifestyle. As it is now, I am fairly active, living the typical college life. In my free time, I swim and take long walks. But on the weekends, I mostly sleep in to repay the week-long sleep debt. I will take more time away from my bed to increase movement, heart rate, and ultimately to spike up my energy levels.

My fluid intake is fairly good. I get most of my water from milk, and breakfast beverages, with the occasional glass of water when I get very thirsty. But I believe that I need to hydrate more, by increasing my fruit intake and plain water intake so as to aid in digestion and overall health. I need to cut out Coca Cola and replace it with fresh juice or succulent fruit such as grapefruit, oranges, mangoes, and tangerines. Coca Cola contains too much sugar, and although I am not trying to lose any weight, it is not a healthy food choice. Coffee is also a beverage that I can perhaps do without even though it contributes to my daily fluid requirement. But, coffee is a diuretic, meaning that it will make me urinate often, hence increasing my risk for dehydration. While it does not acutely affect my health and hydration considering that I take it occasionally, it may not be a significant issue in my dietary intake. All in all, water is my best option to keep hydrated. It is cheap and caffeine free! Instead of coffee in the morning, I will take fruit juice. On the mornings when I am in a hurry, I will have a quick cereal with whole milk.Diet Analysis Essay