Weight and Activity Level
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Weight and Activity Level
During the three day diet study I ate a whole lot of calories. On my day 1, I ate a total of 3458 kcals, on day 2, I ate a total of 3201 kcals, and on day 3, I ate a total 1562 kcals. My estimated calorie needs per day is 1961 kcals. On my first and second day I ate over 1000 kcals over the estimated calorie needs. On my third day I ate 399 kcals less than my estimated calorie needs.
My BMI is 25.2, which puts me in the overweight category. I actually gained 15 pounds from the last two years. When I was younger I had always maintain my weight. In my early teens I weigh 110 to 115 pounds and for my height I was in the normal weight category. At 15 years old I ended up pregnant and during my pregnancy I ate a lot of fast food. I gained 35 pounds during the pregnancy but after I had my baby I lost 10 pounds and I was 125 pounds. When I was 19 years old I was really stressed, so I drank a lot of alcohol and I think that is the reason why I am considered overweight because I now weigh 138 pounds. I dont have a family history of diabetes, high blood pressure, or any health issue that is related to weight. If I did have a family history health issue that is related to my health, I think I wouldnt eat so many fast food like I do now and I would definitely eat healthier.
I dont exercise on a regular basis. I tried to but I always get side track and I start to lose my focus. The exercise I tried is called the P90x; its a DVD workout that I saw on the infomercial. The workout really works. I workout to the DVD for about a month and I lost ten pounds but I got side track so I kind of put it on hold for now. The workout is really intense; the DVD workout focuses on each different parts of your body each day, so youre not doing the same work out each day. What I try to do now because I dont exercise on a regular basis is take the stairs instead of the elevator and I usually park pretty far so I can take a little walk. I also take my dogs for a walk; I usually take my dogs for a walk for about 30 minutes a day. I take my dogs out for a walk four times out of a week. So out of the week I get about two hours of exercise from walking my dogs.
General Food Choices
During the three-day diet study on the daily food choices from my pyramid. On day 1, the recommended servings or exceed, the servings that I ate is 12.7 oz of meat and beans, 3.4 cups of vegetables, and 12.3 oz grains. I fell really short on the servings for milk and fruits. I ate 0.2 cups of milk and I ate 0.4 cups of fruits. On day 2, the food group I met with is meat and beans and grains. I ate 8 oz of meat and beans and for the grains I ate 12.1 oz. I fell short on milk, fruits, and vegetable. I ate 1.3 oz cups of milk, 0.5 cups of fruits and 2.2 cups of vegetable. On day 3, I ate the recommended servings for grains. I ate 7.4 oz of grains. I didnt eat enough servings for milk, meat and beans, vegetable, and fruits. I ate 0.2 cups of milk, 2.3 oz of meat and beans, 0.9 cups of vegetable, and 1.9 cups of fruits. The recommended serving that I needed for each food group is 3 cups for milk, 5.5 oz for meat and beans, 2.5 cups for vegetable, 2 cups for fruits, and 6 oz for grains.
I noticed on the food group that I need to eat more of is milk and fruits. I dont drink milk because whenever I try to I get really sick. Milk really upset my stomach. I can try to replace drinking milk with eating yogurt or eating ice cream. I can eat yogurt instead of chips during break for work. So for work now Im going to bring yogurt each day I work. As for fruits, I just need to eat more of it. I can do so by buying more fruits so whenever I feel like snacking, I can just eat an apple or banana instead of chocolate cookies. I dont eat fruit much because I just dont have any. I usually dont buy it.
Whole Grains and Dietary Fiber
I fell really short on my whole grains. During the three- day diet study, its shows that I didnt eat any whole grain. To add more whole grains to my diet, I could eat cheerios every morning for breakfast. I can also eat whole wheat bread instead of white bread. I really love to make burritos or tacos. I can make my burrito and tacos with the whole wheat tortilla from now on. I eat a lot of white rice because of the nationality I am; I can try to eat brown rice instead of white rice. I never tried brown rice before but I think it would be the same.
For my dietary fiber, I fell short on day 2 and day 3. For day 2 my dietary fiber was 11 grams and for day 3 it was 8 grams. I needed 25 grams daily. I fell short for day 2, 14 grams and day 3, 17 grams. I can try adding certain types of food to my diet like bananas, pears, green peas, and artichokes. I can eat 3 grams of banana with my breakfast in the morning. I can eat 6 grams of artichokes with some kind of dip when I feel like snacking and I can eat 5 grams of a pear instead of eating chips. I can also eat 3 grams of peas with my dinner instead of not eating any at all.
Fats and Oil Choices
In my home, the type of oil and butter we use is corn oil and butter stick. In my home, we usually dont eat a lot of fried food because my stomach doesnt like it. I cant eat anything to greasy and that is a good thing. But every couple months or so, we would fry chicken or pork. I could eat fried fish; fried fish doesnt upset my stomach. I do eat a lot of French fries, I love fries. Fries is one of my favorite food, I really need to stop eating so much fries because it has a lot of fat. But I live right next to Mc Donalds and that makes it hard for me to stop but I do walk to Mc Donalds from time to time but Im pretty sure that doesnt help. I go to Mc Donalds about three times a week and thats a lot.
I hardly eat fish because I dont like fish much. I noticed that Im pretty picky when it comes to food. I am going to try to eat fish twice