Nutrition is a branch of science that deals with the process of obtaining the food necessary to provide the energy and nutrients such as proteins, vitamins, and water needed for growth, maintenance, and overall health. A healthy diet requires eating a variety of foods, drinking water, and limiting the amount of salt, sugar, and fat. The U.S. Department of Agriculture offers a free online website, SuperTracker, to create a personal profile with tools to track your diet and activities, set goals, provide virtual coaching with tips to make healthier choices, and journaling. According to the SuperTracker, my necessary daily calorie intake should be 2000. I consumed 1980 calories, yet my Basal Metabolic Rate (BMR) reveals I need 1717.4 calories
…show more content…
According to my Nutrients Report, my dietary intake is overall on target. For example, the target intake of carbohydrate is 130g, and my intake was 230g. Based on my BMR, my carbohydrate intake can be as high as 399.30g because my extra physical activity requires more carbohydrates to supply glucose, which is converted to energy. I need to consume more carbohydrates such as fructose in fruits and galactose in milk. According to SuperTracker my target protein intake is 46g, and I consumed 79g. However, based on the needs of an athlete 1g/kg of protein rather than RDA of 0.8g/kg of body weight, my daily protein needed per day would be 63.64g; thus, I my intake was in excess. My total fat was 38% calories, yet the target range is 20-35%; thus, my intake was slightly elevated. To reduce fat I should switch to nonfat chocolate milk and skip the fried chicken and have grilled chicken on my sandwich; additionally, I should delete the bacon on my omelet. On this particular day, my mineral intake was under for dietary fiber, potassium, iron, and magnesium. I could gain soluble fiber by adding oatmeal, kidney beans, apples, pears, and carrots to my diet; consequently, …show more content…
Aerobic activities, such as brisk walking, running, swimming, and playing basketball, that increase heart rate and breathing offer more health benefits. Strengthening activities like push-ups and lifting weights increase muscle strength. Adults aged 18 years and higher should be physically active for at least 150 minutes each week, and I was active for 300 minutes per week. I easily exceed my physical activity level because I am in the Army ROTC program, and I have PT every Monday, Wednesday, and Thursdays mornings from 6:00am to 7:30am. Based on my moderate current exercise activity my daily calories needed per day should be increased to 2661.97. I consumed 1980 calories on September 2, 2016; therefore, I consumed slightly less based on this calculation. In comparison, my Basal Metabolic Rate (BMR) reveals I need 1717.4 calories per day. If you take the average of all three recommended daily calories, it would be 2126.46; therefore, I could consume a few more calories than I did on this specific
According to my Nutrients Report, my dietary intake is overall on target. For example, the target intake of carbohydrate is 130g, and my intake was 230g. Based on my BMR, my carbohydrate intake can be as high as 399.30g because my extra physical activity requires more carbohydrates to supply glucose, which is converted to energy. I need to consume more carbohydrates such as fructose in fruits and galactose in milk. According to SuperTracker my target protein intake is 46g, and I consumed 79g. However, based on the needs of an athlete 1g/kg of protein rather than RDA of 0.8g/kg of body weight, my daily protein needed per day would be 63.64g; thus, I my intake was in excess. My total fat was 38% calories, yet the target range is 20-35%; thus, my intake was slightly elevated. To reduce fat I should switch to nonfat chocolate milk and skip the fried chicken and have grilled chicken on my sandwich; additionally, I should delete the bacon on my omelet. On this particular day, my mineral intake was under for dietary fiber, potassium, iron, and magnesium. I could gain soluble fiber by adding oatmeal, kidney beans, apples, pears, and carrots to my diet; consequently, …show more content…
Aerobic activities, such as brisk walking, running, swimming, and playing basketball, that increase heart rate and breathing offer more health benefits. Strengthening activities like push-ups and lifting weights increase muscle strength. Adults aged 18 years and higher should be physically active for at least 150 minutes each week, and I was active for 300 minutes per week. I easily exceed my physical activity level because I am in the Army ROTC program, and I have PT every Monday, Wednesday, and Thursdays mornings from 6:00am to 7:30am. Based on my moderate current exercise activity my daily calories needed per day should be increased to 2661.97. I consumed 1980 calories on September 2, 2016; therefore, I consumed slightly less based on this calculation. In comparison, my Basal Metabolic Rate (BMR) reveals I need 1717.4 calories per day. If you take the average of all three recommended daily calories, it would be 2126.46; therefore, I could consume a few more calories than I did on this specific