Nutrition and Diet Therapy Essay

As unity can discriminate from this table, my kilogram nutritionists calorie consumption was consistently under or at the maximum termination that Supertracker set for me. Compared to the rootage viands journal and sustenance analysis that I completed this is a drasticchange for the better. I fol emited my own good word to decrease my daily caloric in tug from the initiative diet analysis. As you may recall from my starting time diet analysis, I exceeded my come calories marches for each of the volt days one day I scourged over 2 d calories. I was proud to see that I was capable of making such(prenominal) a healthy change by using a picayune self-control. c) According to the five-hundred rule, in order to lose or gain one pound of body fat per week, one must bem intent a battle of viosterol kcalories either way (500 much to gain, 500 slight(prenominal) to lose) than the body uses per day for 7 days. This adds up to a difference of 3500 kcalories in order to lo se a pound (Lutz & Przytulski, 2011). For day one, I consumed 561 kcalories less than my limit of 1800 kcal.On day two, I occupy 789 kcal less than my limit and burned 822 kcal by biking. On day three, again I ate 565 kcal less than my limit and burned 822 kcal by biking. I ate 480 kcal less than my body used on day four. However, day five consisted of almost the encompassing 1800 kcal (1795 exactly) consumed and expended. For the whole week, this adds up to a difference of 4,044 kcal. In other words, I lost a little over a pound during the week of 10/7-10/11 because I ate 2400 kcal less than my body used and burned 1644 kcal by means of physiological activity. As you may recall, I did non engage in any physical activity during the first diet analysis, so doing so played a large role in my success.d)(United States Department of Agriculture).In comparing the repast summary reports from diet analysis one to diet analysis two, I see that I ate less overall during the time terminu s for diet analysis two. For a couple of the days, I didnt kill very much for dinner and for almost all for the days, I lessen my portion sizes. For example, on 10/10, I only ate one slice of French toast for break profuse. Before I completed my first diet analysis and tributes, I might throw away eaten two or three slices at a time. Also, I ate less fast nutrient during the second diet analysis compared to the first this fulfills another recommendation (decrease fast fodder intake). Likewise, I can see in this meal summary that I made the effort to eat fruits and vegetablesanother recommendation fulfilled.e) I did indeed change my physical activity for this diet analysis. I rode my bike two nights out of the five for an hour each time. This is an betterment compared to my complete lack of physical activityduring the first diet analysis. I think I made the change because of how awful it looked on wallpaper to not have exercised at all for almost a full week. Additionally, it felt good to be doing something healthy for my body and Im glad I made the effort.f) The three foods highest in kcalories are listed in the table belowFoodNumber of kcalMacaroni and give up672Chili with beef, beans, and cheese635Chicken pot pie486From the first diet analysis, the following were the foods highest in kcal and their bite of kcal FoodNumber of kcalDouble cheeseburger748Burrito628Potato salad525Comparing the two, I see that my food with the highest rate of calories for diet analysis two was lower than the food with the highest number of calories from diet analysis one. In other words, I improve in that the foods that I consumed for diet analysis two were not preferably as high in caloric count. g) I could still use some tips and guidance as to how to reduce the number of calories that I consume in order to continue to meet caloric recommendations. So, upon researching the topic, I engraft that according to an article by Harms et al. (2012), there are two wide way s of reducing the number of calories in ones diet. First, eliminating food items that are high in calories and replacing them with food items that are low incalories can make a big difference in ones total calorie count.For instance, I could eliminate slightly 136 calories for every time that I replace a can of reverse for a bottle of sparkling water. This concept and recommendation is more kindly to me and has a better chance of success than my earlier recommendation from diet analysis one of simply eliminating Coke. Another example of an exchange that I could make is switching from 2% milk to skim milk in order to cut the calories in half piece still receiving the adept nutrients of milk like calcium and vitamin D (Harms, R. W. et al. 2012). The second way that I could reduce my total calorie count is by reducing the sizes of the portions of food that I am overpowering. In the article by Harms et al. (2012), there is a good reminder that as the serving size is increased, th e total number of calories increases so, if I eat double or triple the serving size, I am also eating double or triple the total calories. As I stand right now, I do not read food labels.However, if I would read the food labels of the foods that I eat in order to discover the true serving size and calorie count, I am sure that I would be enlightened. An example of a reduced serving size for me could be eating a 4 inch pancake instead of a 6 inch pancake, eliminating more than half of the calories consumed (Harms, R. W. et al. 2012). Reducing portion sizes was also a recommendation from my first diet analysis, yet I did not know the impact it could have on my calorie count. Another step I can take in reducing the total number of calories that I am consuming is by not skipping meals.As I look at my first diet analysis as well as my second one, I can see where I skipped meals just drinking a looking glass of milk for breakfast or a can of Coke or a bottle of water for lunch or dinner. This is not a wise choice. Skipping meals makes a person hungrier, in turn making it more difficult to limit portion sizes and make healthy food choices at the next meal. Instead, filling up on foods that are high in fiber and water like fruits, vegetables, and soups can help with satiety while controlling and reducing caloric intake.References5 ways to cut 500 calories from your diet. (2013). Retrieved from http//www.boston.com/lifestyle/health/gallery/500_calories?pg=6 Harms, R. W., Berge, K. G., Hagen, P. T., Litin, S. C., Sheps, S. G., Edwards, B. S., Pruthi, S. (2012, June 19). Counting calories getting certify to weight loss basics. Retrieved from http//www.mayoclinic.com/health/calories/WT00011/NSECTIONGROUP=2 Lutz, C. A. & Przytulski, K. R. (2011). Nutrition and diet therapy (5th ed.). Philadelphia, PA F. A. Davis Company United States Department of Agriculture. (n.d.). Meal summary report. Retrieved from https//www.supertracker.usda.gov/MealSummaryReport.aspx