24hr Food Diary

Food Diary:

12/4/2014

Breakfast- n/a

Lunch

1-chik fil a chicken sandwich

1-large order of waffle fries

1-12oz sprite

Dinner-

1-mcdonalds quarter pounder with cheese

-ketchup

-mustard

-bun

1-medium fries

1-12oz sprite

Snacks:

24 wheat thins Veggie flavored

2-12 oz sprite

Day ___1__ Date ________12/4/2014_______________

Source of Kcals | What you consumed/Average Eaten | Acceptable Ranges |

Protein (% Calories) |  13% | 10-35% |

Carbohydrate (% Calories) |  50% | 45-65% |

Total Fat (% Calories) |  37% | 20-35% |

Saturated Fat (% Calories) |  12% | <10% |

Total Kcals for day |        2829 |    --------- |

Linoleic Acid (omega 6-% Calories) |  5% | 5-10% |

α-Linolenic acid (omega 3- % Calories) |  0.5% | 0.6-1.2% |

Cholesterol (mg) |         221mg | <300 mg |

Dietary Fiber  (grams) |         16g |  Men= 38 grams per day Women=25 grams per day |

Calcium (mg) |  631mg | Men & Women 19-30 years =1,000 mg |

Sodium (mg) |  4018mg | <1,500 mg or<2,300 mg |

Based on my 24hr intake I think that my results really show me that I need to make better decisions when it comes to my eating habits. I tend to eat the same things everyday which shows that I am missing a few vitamins and minerals in my diet. I am also over consuming the amount of recommended calories for my weight and age. With my combination of no physical activity I am going to find myself gaining weight rather quickly as I age. I will also see the effects of my choices when it comes to my health. I didn’t consume any fruits and that is a normal thing for me which I need to work on improving in my life and my children’s lives. I over ate in protein and grains. I know that my over consumption of grains comes from my 2 daily bags of wheat thins. The numbers I got were my results even with me not consuming breakfast I tend to skip breakfast a lot.

In order to make improvements to my diet I am going to start making sure I...