My Carbo-High Diet

On day 1, I consumed total of 1935 kcal, which was ~100 kcal above the calories calculated from the EER and TEE. Although my carbohydrate and fat contents were within the AMDR range, my protein consumption was 0.3% lower than the suggested range. This was a bit of an expected result for myself because I have always felt like I was not consuming enough of protein, while overdoing on carbohydrates. Carbo-high diet, I think, is a very common in Asian culture because rice has always been the main staple food source. Because I found it almost impossible to cut rice out of my diet after trying the carbo-free diet couple years ago, I chose to switch my rice entirely to brown rice. I am happy with my decision because brown rice not only has more flavor …show more content…
I hardly put any extra condiments in my food unless necessary because I know almost every food contains some amount of sodium and sugar. However, I was surprised by how much I surpassed the upper limit (UL) on day 1, which mostly came from soy sauce I used to make stir fried vegetable. Also, the amount of sugar in a banana was a great surprise. I used to have banana for snacks, deserts, or food toppings, and sometimes even had 3-4 bananas a day, thinking I am following a good healthy diet. Bananas are definitely a great source of Vitamin B6, Manganese, Vitamin C, and Potassium, but I realized that I should limit myself to one a day in order to keep myself within the daily limit. Also, all of the fruits have shocked me by how much sugar content there were. 1 serving of grape itself contained 20g and a medium peach added 13g of sugar on top of it. Micronutrient wise, grapes are high in Vitamin K and Copper, and provide us with antioxidant and anti-inflammatory benefits. Furthermore, peaches have anti-obesity and anti-inflammatory properties that may also reduce the low-density lipids (LDL), which is associated with cardiovascular disease. However, Day 3 was definitely a sugar-overdose because I not only had 3 cups of grapes and 1 medium peach, but also had a cup of yogurt in the morning and a cup of latte in the afternoon, which all added up to 135g of sugar. This is even more …show more content…
My caloric consumption for day 2 was 1841 kcal and day 3 was 1959 kcal. Similarly, I have consumed a lot of sugar, most of which came from fruits, such as peach, banana, and grapes. I was hoping to eat more raw, unprocessed food, and increase consumptions fibers, microminerals and vitamins, but my choice of fruits were too sugar high. On day 2, the pre-made, processed tomato soup gave me 1500mg of sodium, and further consumption of turkey ham and cream cheese raised my total sodium consumption of the day to 3367 mg, which was more than 800mg over the upper limit. However, day 3, I stayed below the upper limit of sodium by ~1000mg so I hope it evens out my over sodium consumption from day