During this assignment I have gained some knowledge on my food behaviors, and I have decided to make a few changes to my diet and exercise. Based on my daily food plan, I must consume a total of 3000 calories a day in order to maintain my current weight. My daily food plan consists of 10 ounces of grains, 4 cups of vegetables, 2.5 cups of fruits, 3 cups of dairy, and 7 ounces of protein foods. My daily calorie intake is about half than my daily food plan suggests. I try to add each food group in the majority of my meals, but somehow some of them still get left out.
Based on the past week, I eat more grains each day out of all of the food groups. I rarely met my daily goal of 10 ounces of grains a day, and I realized that I mostly eat refined grains. As a change I have been eating more whole grain foods like oatmeal, popcorn, and whole wheat bread instead of white bread. Protein foods are also a big part of my diet. I consume a variety of protein foods such as seafood, chicken, beef, pork, beans, and eggs. I’ve decided to start buying skinless chicken to reduce my empty calorie intake, or calories from solid fats or added sugars. I have learned that eggs are a good source of protein but are high in cholesterol and that I should limit my intake to one to two eggs per week. I have also incorporated more nuts such as cashews, pistachios, peanuts, and Brazilian nuts into my diet. Although proteins and grains are such a big part of my diet, vegetables are my favorite! There are five subgroups: dark green, red and orange, beans and peas, starchy, and other vegetables. I have a passion for dark green vegetables such as broccoli, collard greens, romaine lettuce, and spinach. Not only do they taste good, but veggies are a good source of many nutrients including potassium, dietary fiber, folic acid, vitamin A, and vitamin C. Starchy veggies like beans, potatoes, carrots, and tomatoes will be added to my meals, because these veggies are high in potassium. After this...
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