Weight and Activity Level
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 ...view middle of the document...
8g below the 29g. On day three of the study, I consumed 11.6g which is 17.4g less than the 29g.
My DRI for sugar is not determined. However, on the three day study I consumed several high sugar treats that had more than 8g’s of sugar. On day one, I had a Pepsi and a Snickers bar that raised my sugar intake to 77g’s. On day two, I had a McDonalds ice cream in a cone, vanilla, reduced fat which raised my sugar intake to 23g’s. On day three, I had a Starbucks tall coffee Frappuccino which raised my sugar intake to 38g’s. On the 3 days of the diet study, I consumed more grams of sugar than I would normally do. I don’t usually consume that many products containing sugar. Salt is more of a problem for me.
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.
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.
Foods and Nutrients to Increase
Vegetable Variety and Fruits
I did not consume any vegetables or fruits during my 3 day diet study plan. My usual meals would not meet the half plate recommendation. Adding more fruits and vegetables as snacks instead of meals will help me.
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.
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 1.1g’s. On day one, I consumed 0.1g’s of Omega-3 fatty acids. On day two, I consumed 0.2g’s Omega-3 fatty acids. On day three, I consumed 0.0g’s of Omega-3 fatty acids.
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...