Running head: THREE- DAY DIET ANALYSIS

#2: Three- Day Diet Analysis Katherine Gutierrez HUN 1012 Nutritional Counseling Professor: Ileana Pino April 8, 2013 Miami Dade Medical Campus

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# 2: Three- Day Diet One of the most common made New Year Resolution goals is to begin a new diet. Normally, these diets are said to start on a Monday. Most will also abide to these kinds of diets for a week or so and then forget about it. As for me, this goal was made after I made my first 3 day diet analysis. I realized that modifying and changing my diet was going to be a life changing challenge and definitely a new experience. As I compared my first previous results using the website Choose My Plate, I noticed I did change some of my eating habits. I chose the same three days as before; Monday, Tuesday, and Saturday. Again, my intended calorie count is 1600 based on my weight of 106, height of 4 9 feet, and I am 23 years of age. The intended physical activity time is 150 minutes per week. Also, according to my daily food plan using the information I provided, I was given the same daily recommended amounts of food for each food group. The daily recommended amounts were as follows: 5 ounces of grains, 2 cups of vegetables, 1 and cups of fruits, 3 cups of dairy, and 5 ounces of protein foods ("Choose my plate"). Particularly, one of the days that happen to be very long is Mondays and unfortunately; eating is not one of my biggest concerns. From the two quizzes and homework assignments it is very easy for me to neglect eating various amounts of meals throughout the day. With this being said, I only ate three meals this day. For the grains category, 4 ounces of 100% whole grain bread were consumed making the total calorie count to be 276. I am only missing 1 ounce from the target so I can eat one more slice of bread to make up for it. 1 cups of vegetables were consumed by having my home made special vegetable shake that consists of the following: cup of raw beets, cup of raw carrots, and cup of raw celery. Since I have not reached the target I plan to add more of one of the vegetables or add a completely new vegetable to my

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shake. Also, cup of potato chips was consumed and 199 total calories were consumed from this particular food group. My lowest intake of the food categories happens to be the fruits and I only consumed cup of Tropicana Orange Juice only having 30 calories. Unfortunately, I barely reached the target goal so I need to add more servings of fruits and perhaps I can make a fruit shake separately from the vegetable shake. As for the dairy group, 1 cup was consumed versus the three cups making a 103 calorie count. I would have to incorporate 2 more cups in order to reach the 3 cup target so I plan to drink a cup of milk before going to bed and eat a bowl of cereal with milk. 5 ounces of proteins were consumed from 2 slices of deli turkey ham and 3 ounces of boneless, skinless, stewed chicken breast which rounds the total calorie count to 214. For the proteins, 64 grams and 214 calories (27%) were consumed this day. As always, I have to watch my protein intake since I tend to go over the target versus under. The amount of carbohydrates were 127 grams making this under by 3 grams, the total amount of dietary fiber was 12 grams versus the recommended 25 grams, the total fat calorie percentage was 21 making me 1% more from the 20% to 35% target, and my saturated fat intake was 5% in calories which made my status to be in the normal range because the recommended target is under 10% in calories. Overall, I thought this day to be rated so- so other than not having any physical activity other than walking around in school ("Choose my plate"). Moreover, the second day I chose was Tuesday and I also rated this day to be so- so. For the grains category I ate 1 ounce of Rice Krispies cereal that contains a total amount of 101 calories, 2 ounces of pizza thin bread crust, and 1 ounce of cooked brown rice that is a total amount of 125 calories. As for the vegetable group I consumed cup of raw beets, cup of raw carrots, cup of raw celery, and 1 cup of a boiled small green plantain. The total calorie amount is 223 calories. As for the fruits, I did not consume enough and it was with just 1/3 cup of

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Tropicana orange juice to mix in with the vegetable shake. The caloric intake was 30. The dairy food group consisted of 1 cup of low fat lactose- free milk making the total calorie intake to be 103 and 1 cup of dairy in the pizza ingredients. Last but not least food group is the protein and this consisted of ounces of pizza ingredient, 4 ounces of baked, boneless salmon consisting of 166 calories, and 2 ounces of turkey ham consisting of 71 calories in total. The pizza as a whole consisted of 549 total calories. Making up the majority of the caloric intake, the whole day consisted of 1551 calories being consumed. 203 grams of carbohydrates, 12 grams of dietary fiber, 28% calories of total fat, and 11% calories of saturated fat were consumed overall. Fortunately, I was able to have at least 30 minutes worth of exercise using my treadmill ("Choose my plate"). Coupled with, the chosen third day was a Saturday as the first dietary analysis. This particular day was rated to be not so great because I consumed more sweets than usual and only three meals were eaten. For the grain food group, 1 ounces of flour tortilla was eaten along with 1 ounces of a small slice of garlic bread and 1 ounce of an Oats N Honey granola bar which made the total amount of calories to be 487. cup of vegetable oil with the pinto beans and mashed potatoes were consumed making the total calorie amount to be around 271. Unfortunately, I did not consume eat or drink anything containing fruits. As for the dairy food group I did not reach the goal by 1 cups; I only drank 1 cup of the low fat, lactose- free milk (103 calories) and cups of evaporated milk from the flan. I exceeded the amount of the recommended protein foods by and that consisted of 1 ounce of flan, 1 ounce of fried medium eggs, 3 ounces of medium boneless and skinless chicken breast. This creates the total calorie amount to be 698 calories. Luckily, I was able to exercise for 30 minutes on my treadmill at home. I am pushing and trying to keep up the progress and hopefully be able to exercise more

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often during the week. I was also able to calculate the total amount of carbohydrates which was 217 grams (56% calories), 10 grams of dietary fiber, 26% calories of total fat, and 10% calories of saturated fat. I must say, this definitely can be considered a cheat day ("Choose my plate").

Social History
Most of the foods I selected were because for one, my mom and dad are the ones that cook and shop for foods so I have no choice but to eat what they provide. Luckily, they relatively tend to buy healthy foods. Two, I do not exercise very often so I have tried to cut down on some fatty foods that I used to eat all the time such as Cinnamon Toasts and because of the lack of exercise, I have to eat 400 calories less than a person who does exercise regularly for at least 30 minutes a day with my same weight, height, and age ("Choose my plate"). I barely have any time to eat away from home other than Wednesdays and Fridays because these days are my clinic days and I tend to not bring lunch with me. So when I have a chance to purchase food I normally go to Wendys that sells fast foods. Also, since I am an only child, my parents tend to cook every day and the foods are relatively healthy since we all have to watch what we eat for our health. Four days a week consist of me being in school so the number of snacks and meals tends to vary depending on the level of stress there may be that particular day or the amount of things that need to be done. Ever since I quit my job two months within starting the program, it has helped with my eating habits since I barely ever had time to fully enjoy a meal during lunch time.

Medical History
My medical history for now is relatively normal but due to my family background I must watch my diet. My mom has high blood pressure and it is because her sodium intake tends to be very high, this has caused her to take blood pressure medications and diuretics. When I was in

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her womb, she would have cravings for things that contained a lot of sodium such as cheese, ketchup, sauce, etc. I believe because of this, I have the same cravings and these are things that I love to eat. Knowing my mom developed high blood pressure, I am at risk to have this as well. My dad also tends to have high cholesterol, especially when he eats a lot of sweets at a time. Even so, he does not take any medications to control this or any other medications for health. In order to calculating my BMI I must use my weight of 106 pounds and height of 49 feet which results in 22.9. With this calculation, I can see that I am in a normal average since it is from 18.5 to 24. 9 (Stegeman & Ratliff Davis, 2009).What is something that I do not have to worry about is that none of my family members, including myself drink or smoke.

Dental History
In addition, my dental history has a very good prognosis it seems. I take care of my oral health well and fortunately I have never had any kind of restorations. I also have never had to wear any orthodontic appliances although I have noticed that my mandibular teeth have shifted and orthodontic appliances are looking more appealing to me. My gingival description is normal and I have less than 20 percent of plaque. Something that I have held on to since I was very young was that eating sweet foods were not very good for the teeth. In the program, I have learned that this is true and nutrition is very important when it comes to oral health. What someone places in their mouth can possibly affect them tremendously, especially how many times cariogenic foods are eaten throughout the day that the acids are released affecting the teeth.

Carbohydrate analysis (using Scoring the Sweets Form)

Coupled with, we all know cariogenic foods have the ability to harm the oral health so one must watch was they eat and the frequency. I specifically chose a day (Saturday) that I did

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eat fermentable carbohydrates. These fermentable carbohydrates were circled in red and are a s follows: flan with evaporated milk, baked pinto beans, and an Oats n Honey granola bar. These items were eaten 20 minutes apart and have the potential risk to create caries. The flan is a semiliquid item that was eaten alone and it does not have the ability to neutralize itself, the pinto beans and granola bad are solid and sticky that can stay on the teeth with more at ease. The pinto beans have the ability to neutralize itself because it was eaten with a meal of tortillas so the exposure to enamel will be 0 minutes. As for the granola bar, it was also eaten alone so the exposure to enamel was 20 minutes. Once I calculated and tallied the scoring the sweets sheet, my total score was 5 that day. That means I am in moderate risk to attain carries. This was a special day because we were celebrating a birthday, so the dessert flan was made. Otherwise, I would not have eaten this much or potential cariogenic foods (Stegeman & Ratliff Davis, 2009).

Special Dietary Considerations

Coupled with, I have realized that one must take cultural backgrounds as well as intolerances to certain foods under consideration when food intake is noted. I do not follow special guidelines due to religion but I am intolerant to milk. I realized this intolerance when I turned 18 and ever since then I watch when I drink or eat anything with milk. Being intolerant does not stop me from consuming this but I am careful when I do. Cultural background is important because for me, I am Nicaraguan and eating Pinto beans is very common and frequent. This could be eaten for breakfast, lunch, a snack, or even dinner for us. Also, I am not a frequent fruit or vegetable eater so I have to really try and put the effort to consume these kinds of foods. I say I am not a frequent eater for fruits or vegetables because I dislike them; unfortunately I have never liked them due to the texture they have.

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Comparison of diet intake with Dietary Guidelines:

There are many ways to improve eating habits. Most of it is with dedication, motivation, and knowledge. I can improve my food intake by involving more fruits, vegetables, and dairy as well as reducing my protein intake. For the grains category, I must consume at least 5 ounces and I tend to consume 4 to 4 ounces but never reaching the target goal. For the vegetable category, the target is to consume 2 cups and I tend to range from 1 to 2 cups. As for the fruits, my food plan goal is 1 cups of it daily, but I barely add this to my daily meal. Unfortunately, the most I consume is cup. The dairy category plan is to consume 3 cups per day, but my range is from 1 to 2 cups per day so I must find a way to incorporate one more glass/ cup of milk. Now for the protein foods, it is quite the opposite. I tend to over- eat amounts of protein since the recommended intake is 5 ounces. I normally will range from 5 to 6 ounces. Given the fact that I do not exercise regularly, I need to control the protein intake urges ("Choose my plate").

Food List
Seeing my findings with the report, I can add or subtract certain foods to certain food groups. To start with the grains category, I can simply eat a pancake of 5 inches in diameter in the morning or eat an ounce (1 cup) ready to eat cereal throughout the day, and that will fulfill the requirement for the day. As for the vegetable group, I should incorporate 1 cup of 100% vegetable juice in my daily intake and perhaps I can incorporate this for a snack. Fortunately, I have enjoyed drinking the vegetable shake I began to make so I will definitely try to incorporate more vegetables and create a fruit shake that will be pleasing to me. Including a cup of sliced zucchini as a side dish would also be helpful. As for incorporating more fruits to my diet I would be mixing fruits into a shake. This can be done by consuming a fruit shake with 1 cup of a sliced

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banana and cup of sliced apple. Also, I am lacking an adequate intake amount of dairy so I can add 1 cup of an ice cream serving, 1 cup of yogurt, 1 cup of frozen yogurt, or simply drink more of the Low fat- Lactaid Free Milk. The protein foods need to be decreased so watching what I eat is crucial ("Choose my plate").

Conclusions
In conclusion, I was able to notice that my eating habits have changed for the better, although it is not great but it is definitely a start. Of course, there is room for improvement so by writing this report I have learned an incredible amount. Creating the sample menu has definitely given me a new sense of hope and I know I will be able to achieve the adequate amounts of food required for my body. Being thin and having a fast metabolism was an easy thing to attain until I became 20 years of age, which is when my body began to change the most and since then I have not been able to normalize myself. Having the food intake on writing has helped me visualize what I consume a lot more. Due to this visualization, I am able to compare my results from the first dietary analysis and I can say it has improved with some of the intakes such as in the vegetable and fruit group but I definitely need to keep working on decreasing the protein intake. My goals are as follows: To reach the target for 2 cups of vegetable, 1 cups of fruits, and reach the minimum of 5 ounces of protein foods versus over- eat. This is a challenge for me because for one, I normally do not like consuming fruits or vegetables so I must find the yummy foods that I may like or simply tolerate. Also, the sodium intake has improved but definitely needs to be worked on so I will have to pay close attention to the amount of sodium certain foods attain. This is particularly a worry due to the fact that my mother is hypertensive and needs to cautiously watch what she consumes as well. I definitely do not want to have high blood pressure so this is something I will change in order to better my life and health. Truthfully, I can say I am

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proud of myself. I never thought that I would care enough to change my diet; due to this website and Nutrition class I have attained a different perspective that truly makes me want to change my diet and way of living.

Sample Menu
My goal is to be able to consume the adequate amounts of food I need for my body. A sample menu for a day that I would love to follow one day is as follows: Breakfast 1 cup frosted flake cereal 1 cup Low fat, Lactose- Free Milk cup sliced bananas (Mixed in with cereal) Vegetable Shake: 1 raw beet, 1 raw carrot stick, 1 small stalk of raw celery, 4 ounces of Tropicana orange juice, 2 tablespoons of honey, and 2 slices of raw ginger 1 cups of water Lunch 1 cup (8oz.) plain, low fat yogurt 2 regular slices of 100% whole wheat bread 1 bottle (16.9 fl. oz.) unsweetened water Dinner

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5 oz. baked salmon without fat cup cooked brown rice with salt and vegetable oil cup red pinto beans, cooked with vegetable oil 1 bottle unsweetened water 1 small baked potato without salt and peel not eaten Snack 1 cup Low fat, Lactose- Free Milk cup sliced raw apples cup sliced raw oranges 1 pancake with flour and water 1 unsweetened water bottle

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References Choose my plate. (n.d.). Retrieved from http://www.choosemyplate.gov/ Stegeman, C., & Stegeman, C. (2009). The dental hygienist's guide to nutritional care. (3 ed.). Saunders Elsevier.