3-Day Average Food Group Report: Whole Grains

Grains
→ According to my 3-Day Average Food Groups report, I consumed no whole grains. MyPlate recommends eating minimum of three grains of whole grains daily, and it is recommended that people of my gender and age eat six ounces per day. I could increase my whole grain intake by eating whole grain cereal (when I do eat them) and using whole grain types when I am cooking pasta or rice. Some obstacles for achieving this goal includes time and money. As a student I lack time to make a trip to the grocery store (especially with the lack of a car) and time to actually cook. Other obstacle includes money—healthy products often cost more, which influences my decision to buy. Furthermore, since my intake of food is limited per day, I tend to choose
MyPlate recommends eating 2 cups of fruits daily for women ages 19-30. For my vegetable intake, I was under by an average of 1.25 cups. MyPlate recommends eating 2.5 cups of vegetable per day for women ages 19-30. The primary way to increase my intake of fruits and vegetables would simply be buying them when I go grocery shopping. That way I would be able to eat them since I would have them available in my house. I could eat fruits and vegetables as snacks after meal or incorporate them in the meal itself. Again, money and time are the biggest issue. When I go grocery shopping, I tend to not reach for fruits because they have a short shelf life. Furthermore, since time is key, I also tend not to buy fruits that require peeling (I only buy apples because I am following this diet plan). For vegetables, I do buy leafy greens, but I have a tendency of not eating them because I always crave some kind of food-- and it stays in my fridge for 2 weeks, barely
The most vitamin I consumed was Vitamin K, at 68.9%. Deficiency of Vitamin A can lead to infectious disease and night blindness. Deficiency of vitamin B6 can cause weakness, depression, confusion, irritability, dermatitis, anemia, and convulsions. Vitamin B12 deficiency can cause tingling, weakness, and numbness. Vitamin C deficiency causes scurvy. Deficiency of vitamin D may cause osteoporosis. Deficiency of vitamin E can lead to nerve damage and erythrocyte hemolysis. Deficiency of vitamin K can lead to clotting impairment. Lack of folate may lead to anemia. Deficiency of thiamine can cause beriberi, weight loss, neurological disturbances, muscular weakness, and heart problems, while deficiency of niacin may cause pellagra. Riboflavin deficiency causes the corners of mouth to crack and sore throat. Choline deficiency can cause disorders in many bodily systems, including liver, muscle, and lymphocytes.