It is critical to diversify and increase intake, as indicated in the chronometer analysis. At the same tie, moderating eating is a fundamental aspect of healthy living. Zimmerman and Snow (2012) maintain that a healthy diet helps keep away body complications and ailments that include obesity and malnutrition. According to Yoshida, Scribner, Chen, Broyles, Phillippi, and Tseng (2017) food intake in moderation helps in maintaining a healthy body as a substitute for restricting the overall food intake. Generally, it involves eating foods within the recommended level and amounts. One of the best outstanding rules of healthy eating is moderated intake of minerals, vitamins, fiber, protein, and carbs. Zimmerman and Snow (2012) argue that it is critical to take water before meals to help in moderating food intake in one sitting. It also recommends not consuming more food portions. The paper will review my diet and how it aligns to the established recommendations of the various food groups given. The analysis will entail five groups of foods that include dairy, protein, grains, vegetables, and fruits.
First Group of Serving (Fruits)
For fruits, one-half cup of orange juice, two cups fruit juice, and peach were all that was required to meet the target. One-half cup of orange juice provided approximately 56 calories that equal to about 124g. For the two cups of fruit juice, I consumed 136 calories that equivalent 249g. Thus for the two cups, I got 272 calories. For the peach that equals to 100g, I consumed 39 calories. In total, I achieved my set target for the food group.
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Second Group of Serving (Vegetables)
In the second group of foods, I consumed 2 cups of potatoes, 1 cup of spinach, onion, and tomato. Others included a half a cup of corn and half cup of wheat. From the 2 cups of diced potatoes, I consumed 116 calories that were 150g. Thus, for potatoes, I consumed a total of 232 calories for the two cups. One cup of spinach equaled seven calories. Together with a half a cup of corn and half cup wheat, I reached my set target for this group of foods.
Third Group of Serving (Grains)
The third group comprised chiefly of grains, and under this group, I consumed a half a cup of wheat that equaled to 6 ounces of equivalents. For the equivalents, I had the option of one slice of bread, one ounce ready to eat cereal, or half cup cooked rice/cereal. The half-cup wheat equaled to 172 calories. Under this group, I reached my set target.
Fourth Group of Serving (Protein)
The next food group was protein where I had the option of one ounce of protein counts as one ounce of lean meat, one egg, one Tbsp peanut or a quarter cup of cooked beans or half an ounce of nuts or seeds. My food choice was ten ounces of chicken and six-ounce of crab. From the ten-ounce of chicken, I got 678 calories, and from the six-ounce of crab, I got 52 calories. I reached my target too in this category of foods.
Fifth Group of Serving (Dairy)
Dairy was my next food group. It comprised of 3 cups that were made up of a cup of milk or a cup of yogurt. Others intakes entailed one cup of fortified soy beverage or half cup ounce natural cheese or two ounces processed cheese. I consumed a quarter cup of milk and one ounce of cheese. From the quarter cup of milk, I got 26 approximately 61g calories. On the other hand, from the one ounce of cheese, I got 114 calories which equaled 28.4g. In this group of dairies, I reached my target.
Sodium Intake
Zimmerman and Snow (2012) argue that sodium intake needs to be highly regulated in one’s diet. Any consumption that goes above the recommended limit may bring forth complications in the body, such as obesity and blood sugar. According to my measures and serving, my sodium intake was within the commended parameters. I maintained the 2300mg recommendation per day. I took 1,211.8667 for sodium. The amount (2300mg) equals about one teaspoon of table salt. According to Zimmerman and Snow (2012) anything above the recommended limit may impact on the normal functioning of the body and further bring health complications. Often, a high intake of sodium is linked to high blood pressure, heart complications, and stroke. According to Yoshida (2017) anything above 12g is a threat to the normal functioning of the body. Thus, my intake was well balanced and minimized to the commended levels apart from the sugar intake. I put greater emphasis on low sodium levels with foods such as large dietary fibers, chicken, and greens.
Saturated Fat
The chronometer showed that I did not maintain the commended limit of 22gm per day for saturated fat. At the same time, my sugar intake of 50gm was too high, and for this group, I did not keep to the recommended limit.
Conclusion
Healthy food intake is about meeting the recommended level of calories within the specified limits thus moderation is critical. Despite not keeping to the recommended limits for saturated fat, I did achieve my target for the various servings of fruits, dietary, vegetables, proteins, and grains. My overall intake was thus within the commended limits; therefore, I achieved my targets. My targets for protein, grains, and sodium were good, and in general, I believe that my serving did not go beyond the set limits. My different meals helped me achieve a good moderation with the total calories remaining within the recommended limits.
References
Yoshida, Y., Scribner, R., Chen, L., Broyles, S., Phillippi, S., & Tseng, T. S. (2017). Role of Age and Acculturation in Diet Quality Among Mexican Americans-Findings From the National Health and Nutrition Examination Survey, 1999-2012. Preventing chronic disease , 14 , E59-E59. https://europepmc.org/articles/pmc5524523
Zimmerman, M., & Snow, B. (2012). An introduction to nutrition .
