Health Assessment

Only available on StudyMode
  • Topic: Nutrition, Vitamin, Fat
  • Pages : 5 (1179 words )
  • Download(s) : 28
  • Published : February 4, 2013
Open Document
Text Preview
Self-assessment
STEP 1:
My goal is to eat healthier and start exercise.
Diet:
* Replace refined flour with whole grains and chose lean protein source * Limit sugar and saturated fat
* Additional serving of fruits and veggies
Exercising:
* 3 days (times)/ week : Monday, Wednesday, Friday
* At least 45 minutes/day
STEP 2:
My real age is 19.8
STEP 3:
Day 1:
1. Breakfast: - 1 cup of orange juice (5-6 oz.), oatmeal, 1 mango 2. Lunch: small bowl of white rice, chicken soup with potato & carrot & green bean, steak (around 8-10 oz. steak, my Mom’s special, yummy) 3. Snack: In and Out Fries

4. Dinner: small bowl of white rice, chicken soup
Day 2:
1. Breakfast: white bread with 2 fried eggs, 1 cup of water 2. Lunch : half of Sprout’s sandwich, 1 Coconut water can 3. Snack: 1 mango
4. Dinner: the other half of Spout’s sandwich, 1 coconut water
Day 3:
1. Breakfast: omelet (2 eggs with Chinese sausage, onion), orange juice 2. Snack: 1 Twinkies
3. Lunch: In and Out burger, small fries, soda
4. Dinner: 1 mango, 4 strawberries
Nutrients Intake for Day 1: (I couldn’t log in to the website, try 2 different days but it didn’t work) www.mypyramid.gov that you gave, so I used www.supertracker.usda.gov/default.aspx) | | | | | | |

| | | Nutrients Report 09/29/12 - 09/29/12|
Your plan is based on a 2400 Calorie allowance.|
|
| | | Nutrients| Target| Average Eaten| Status|
| | | Total Calories| 2400 Calories| 1981 Calories| OK| | | | Protein (g)***| 46 g| 101 g| OK|
| | | Protein (% Calories)***| 10 - 35% Calories| 20% Calories| OK| | | | Carbohydrate (g)***| 130 g| 245 g| OK|
| | | Carbohydrate (% Calories)***| 45 - 65% Calories| 50% Calories| OK| | | | Dietary Fiber| 25 g| 15 g| Under|
| | | Total Fat| 20 - 35% Calories| 31% Calories| OK| | | | Saturated Fat| < 10% Calories| 11% Calories| Over| | | | Monounsaturated Fat| No Daily Target or Limit| 14% Calories| No Daily Target or Limit| | | | Polyunsaturated Fat| No Daily Target or Limit| 3% Calories| No Daily Target or Limit| | | | Linoleic Acid (g)***| 12 g| 6 g| Under|

| | | Linoleic Acid (% Calories)***| 5 - 10% Calories| 3% Calories| Under| | | | α-Linolenic Acid (g)***| 1.1 g| 0.8 g| Under| | | | α-Linolenic Acid (% Calories)***| 0.6 - 1.2% Calories| 0.4% Calories| Under| | | | Omega 3 - EPA| No Daily Target or Limit| 0 mg| No Daily Target or Limit| | | | Omega 3 - DHA| No Daily Target or Limit| 0 mg| No Daily Target or Limit| | | | Cholesterol| < 300 mg| 218 mg| OK|

| | | Minerals| Target| Average Eaten| Status|
| | | Calcium| 1000 mg| 416 mg| Under|
| | | Potassium| 4700 mg| 2669 mg| Under|
| | | Sodium**| < 2300 mg| 1278 mg| OK|
| | | Copper| 900 µg| 1444 µg| OK|
| | | Iron| 18 mg| 21 mg| OK|
| | | Magnesium| 310 mg| 194 mg| Under|
| | | Phosphorus| 700 mg| 1149 mg| OK|
| | | Selenium| 55 µg| 121 µg| OK|
| | | Zinc| 8 mg| 21 mg| OK|
| | | Vitamins| Target| Average Eaten| Status|
| | | Vitamin A| 700 µg RAE| 1103 µg RAE| OK|
| | | Vitamin B6| 1.3 mg| 2.3 mg| OK|
| | | Vitamin B12| 2.4 µg| 5.4 µg| OK|
| | | Vitamin C| 75 mg| 139 mg| OK|
| | | Vitamin D| 15 µg| 2 µg| Under|
| | | Vitamin E| 15 mg AT| 5 mg AT| Under|
| | | Vitamin K| 90 µg| 52 µg| Under|
| | | Folate| 400 µg DFE| 788 µg DFE| OK|
| | | Thiamin| 1.1 mg| 1.6 mg| OK|
| | | Riboflavin| 1.1 mg| 1.5 mg| OK|
| | | Niacin| 14 mg| 28 mg| OK|
| | | Choline| 425 mg| 302 mg| Under|
| | | Information about dietary supplements. ** If you are African American, hypertensive, diabetic, or have chronic kidney disease,...
tracking img