Three days of personal challenges...one each day.
Today: Based on your personal goals...today's challenge is to meet your kcal goals IN COMBINATION WITH meeting the correct % of each of the energy nutrients—carbohydrate, fat, and protein.
You need to clearly show HOW you've met your requirements...and the % of your total kcals is made up from protein, lipid, and carbohydrate.
After this, you will add the vitamins and minerals. How are you meeting (or not meeting) these requirements?
Can you meet all of your requirements AND meet the guidelines on the My Plate/My Food Pyramid?
ONLY ONE DAY FOR EACH CHALLENGE....CAN YOU DO IT????
Show your diet below--and if you need to, you can post a daily intake of what you would NEED to eat to meet these requirements.
Based off of the book, my diet should consist of 50% carbs, 30% fats, and 20% protein and 1,200 kcal consumed daily.
ReplyDeleteToday I consumed 1,044 calories (I didn’t realize how inconsistent with eating I was until doing this…)
50% were carbs (128g)
29% fats (33g)
21% protein (53g)
My carbs were pretty spread out between the rye toast (30g of carbs) I had, a banana(27g of carbs) , apple (22g of carbs), some carrots(12g of carbs) and a clementine (9g of carbs).
My fats came from the dressing I had on a salad (8g of fat), peanut butter (16g of fat), my chicken (3g of fat), some edamame beans (3g of fat) and the rye bread (2g of fat)
Most of my protein came from the chicken I had for dinner (33g of protein), the bread (5g of protein), peanut butter (7g of protein) edamame beans (2g of protein) and some lettuce (1g of protein).
For vitamins and minerals:
Sodium: goal was 2,300mg—> I consumed 2,008mg
Potassium: goal was 3,500mg—> I consumed 2,115mg
Vitamin A: goal 100—> I consumed 683
Vitamin C: goal 100—> I consumed 99
Calcium: goal 100—> I consumed 32
Iron: goal 100—> I consumed 30
Today I reached my goal for vitamin C, consumed too much vitamin A, and too little sodium, potassium, calcium, and iron.
For me to meet all of my requirement I’d definitely have to become a meal prep person.
Daily intake:
breakfast
1 apple 80kcal
2 slices rye bread 166 kcal
2tbsp peanutbutter 190 kcal
lunch
lettuce 25kcal
dressing 80kcal
celery 16kcal
carrots 52kcal
Dinner
chicken 6oz 150kcal
beans 1cup 40kcal
snacks
edamame 1cup 100kcal
clementine 40kcal
banana 105kcal
Based off of the app i use to count my calories, my diet should consist of 50% carbs, 30% fats, and 20% protein and 3,460 kcal consumed daily, in order to gain weight at a healthy rate.
ReplyDeleteToday I consumed 2,238 calories this made me realize that usually skip one meal everyday.
58% were carbs (1312g)
15% fats (332g)
27% protein (594g)
My protein came from mainly from dinner from cheese/pepperoni pizza (48g), Mashed potatoes (12g). But also from breakfast eating Raisin Brand Cereal (10g) and Milk with (7g).
My fats came from the dinner I had mainly from dinner from cheese/pepperoni pizza (54g), Mashed potatoes (3g). But also from breakfast eating Raisin Brand Cereal (2g) and Milk with (7g).
Most of my carbs came from the dinner from cheese/pepperoni pizza (114g), Mashed potatoes (111g). But also from breakfast eating Raisin Brand Cereal (92g) and Milk with (11g).
For vitamins and minerals:
Sodium: goal was 2,300mg—> I consumed 2,588mg
Potassium: goal was 3,500mg—> I consumed 5,419mg
Vitamin A: goal 100—> I consumed 61
Vitamin C: goal 100—> I consumed 156
Calcium: goal 100—> I consumed 137
Iron: goal 100—> I consumed 113
Today I reached my goal for iron (i went over but not much over in comparison to others), consumed too much vitamin C,sodium, potassium, calcium, and not enough vitamin A.
For me to meet all of my requirement I'd to pay attention to making sure i'm choosing a better variety of foods and don't skip meals.
Daily intake:
Breakfast:
(2 cups) Raisin Brand 320kcal
(8oz.)Whole milk 146kcal
Dinner:
(3)Large Cheese and Pepperoni Pizza 1,134kcal
(3 cups)Mashed potatoes 570kcal