Do you think the recommended calories are accurate to meet your diet and exercise

needs? Why or why not? Did you consume more or less of the recommended
calories?

I dont think the recommended calories are accurate to meet my diet needs. I consumed more
calories than what was recommended, however most of the time I still feel hungry. It could be
because of my diet, the things I ate during those 3 days were not very healthy.

List the actual gram amounts you consumed and the recommended amounts of each
macronutrient for the average of the three days.

Protein Actual amount: 58.24

Protein Recommended amount: 41.73
Carbohydrates Actual amount: 424.48
Carbohydrates Recommended amount: 302.69
Fat Actual amount: 75.37
Fat Recommended amount: 68.49

Were you above or below the recommended amounts of each of the macronutrients?

I was above each macronutrient.

If you were above or below the recommended amount list 3 foods that would help
you more closely match your recommendations for each macronutrient.

Less fast food; hamburgers, pizza

Less sugar drinks; Dr. Pepper
More vegetables

List the vitamins and minerals you were below the DRI Goal on your bar graph.

Vitamin B2
Vitamin B3
Vitamin B6
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Folate
Calcium
Iron
Magnesium
Phosphorus
Potassium
Zinc
Choose 3 micronutrients that were below the recommendation and list 3 foods that
would help increase EACH of these micronutrients.

Vitamin C; Oranges, Red Pepper, Broccoli

Vitamin E; Almonds, Spinach, Sweet potato
Calcium; Milk, Yogurt, Kale

Did you meet your water and fiber recommendations? What was your recommended
water intake and actual intake?

No, I did not meet either recommendations.

Actual water intake: 1,908.40
Recommended: 2,700.00

List three foods that are considered a good source of fiber.

Black beans, Lima beans, Artichokes

How did your intake compare to the recommendations for EACH food group
according to MyPlate?

Grains intake: 7.1 oz. equivalent

Grains recommendation: 7.0 oz. equivalent
Vegetables intake:2.9 cup equivalent
Vegetables recommendation: 3.0 cup equivalent
Fruits intake: 0.0 cup equivalent
Fruits recommendation: 2.0 cup equivalent
Dairy intake: 0.6 cup equivalent
Dairy recommendation: 3.0 cup equivalent
Protein intake: 2.5 oz. equivalent
Protein recommendation: 6.0 oz. equivalent

Would you recommend this website/program? Why or Why not

Yes, I would recommend this website. It is helpful to see exactly which vitamins or nutrients
youre lacking with the diet you have.

Determine your BMI; show the calculations.

16

What category (normal weight, overweight, etc.) does your BMI put you in?

Underweight

Do you feel BMI accurately reflects your health and body weight? Why or why not?
Yes, I do think it accurately reflects my health and body weight. I am very tall and very thin,
I only weigh 115 pounds, and for how tall I am that already puts me to be underweight.

Based on what you learned from the analysis of your 3-day food record, what are 3
improvements you could make to your diet?

1. Be more active
2. Eat healthier
3. Drink more water

List 3 ways you plan on implementing each of those changes.

1. Do at least 15 minutes of yoga and meditation each day

2. Eat more fruits and vegetables, even when things in life get hectic, instead of eating
junk food, still plan on healthy meals to eat
3. Drink at least three 16 fl oz water bottles a day