| Nutrient | Your Intake | Recommendation or Acceptable Range |
|---|---|---|
| Food Energy/Total Calories (kcals) | 1950 | 2760 |
| Protein (gm) | 53 | 56 |
| Carbohydrate (gm) | 270 | 130 |
| Total Fiber (gm) | 14 | 38 |
| Total Fat (gm) | 74.3 | 43.3 - 75.8 |
| Saturated Fat (gm) | 19.5 | < 21.7 |
| Monounsaturated Fat (gm) | 28 | ** |
| Polyunsaturated Fat (gm) | 22 | ** |
| Linoleic (omega 6) (gm) | 19.3 | 17 |
| Alpha Linolenic (omega 3) (gm) | 2.2 | 1.6 |
| Cholesterol (mg) | 79 | <> |
| Vitamin A (mcg RAE) | 897.6 | 900 |
| Vitamin C (mg) | 151.1 | 90 |
| Vitamin E (mg a-TE) | 7.3 | 15 |
| Thiamin (mg) | 1.5 | 1.2 |
| Riboflavin (mg) | 1.4 | 1.3 |
| Niacin (mg) | 16.6 | 16 |
| Folate (mcg, DFE) | 357.4 | 400 |
| Vitamin B6 (mg) | 1.6 | 1.3 |
| Vitamin B12 (mcg) | 1.4 | 2.4 |
| Calcium (mg) | 530.2 | 1000 |
| Phosphorus (mg) | 953.8 | 700 |
| Magnesium (mg) | 283.5 | 400 |
| Iron (mg) | 11.3 | 8 |
| Zinc (mg) | 7 | 11 |
| Selenium (mcg) | 105.9 | 55 |
| Potassium (mg) | 2517 | 4700 |
| Sodium (mg) | 4163 | 1500 - 2300 |
Wednesday, February 18, 2009
Nutrition
Through my Food and Nutrition class I have found a really helpful website for anyone trying to keep track of their diet. If you go to Mypyramid.gov, there is a place where you can track your diet. They have a huge database of foods where you simply search for everything you ate and then enter the amount that you ate. After doing so, you have multiple options for analyzing the food you ate. For instance, you can see all the different nutrients, how much you ate and how much they recommend that you have for the day. I found this to be very interesting because a couple of days I had really balanced meals without even really trying, while other days I found that I did not get nearly the recommended amounts of certain nutrients. I have posted below my diet from Monday of this week... For whatever reason I cannot get it to show the reccomended amounts... only what my intake was. Anyways, I thought this was cool and would really recommend trying it out!
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I find it really hard to focus on the certain foods I eat. I feel like this would help me focus in more but it would also take time, time, that I do not have, to map it out. Even though I am busy, my health is important. I would be interested in trying it out.
ReplyDelete-Danielle
Not sure if you're going to see this comment before next week - but am wondering if you'd mind sharing a bit more on the nutrition stuff - even if it's just the mypyramid.gov site - with the class as we get into the wellness/nutrition/weight management portion of class? I'm hoping that we are able to cover this since it is such a HUGE part of living a healthy lifestyle and one that many Americans fail to consider on a regular basis.
ReplyDeleteFor my second semester freshman year of college I ate Rice-a-roni on my dorm-room floor almost exclusively - how gross is that?