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24 Hour Diet Disposal Analysis

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The 24 hour dietary recall was conducted over a period of two days which included one week day and one weekend. My calorie consumption is more than the normal required amount for a female of my age and activity level. According to the USDA recommendations, in order to maintain my ideal body weight, my total consumption should be within 2000 calories per day. My ideal Basal metabolic rate (BMR) should be within the range of 18.5 to 25. However, I have a BMI of 25.8 which places me in the overweight category. My level of physical activity is low. There is an excess of empty calories .The total consumption of monounsaturated fat and polyunsaturated fats is higher as compared to the saturated fats. The total amount of sugars and added sugars are …show more content…
First of all, I need to cut down on my total energy intake. This can be achieved by consuming smaller portion sizes of meals. I need to add more dairy products and reduce the total salt intake. I feel that I should cut down on carbohydrates and include fruits and vegetables in every meal to ensure that I get a balanced diet. By adding at least five servings of fruits and vegetables will help to make up for the deficiencies of vitamins and minerals in my diet which are essential for the normal growth and development of the cells. I should also increase the amount of protein intake since it falls in the lower end of the ideal intake category. It is essential that I cut down on fats since excess of fats can lead to many chronic diseases like cardiovascular disease, diabetes, high blood pressure etc. Cutting down of foods which contain a lot of added sugars would be beneficial. Also, by consuming a nutrient rich diet, I will be able to feel more energetic. The extra energy will help me to exercise more regularly. Making healthier food choices like substituting brown rice for white rice will help to improve the vitamin intake status. Refined carbohydrates like white and brown sugar intake should be reduced. Proteins from chicken, fish etc. are better than red meats as they yield lesser and healthier fats. Healthier choices like extra lean ground beef, low fat salad dressings, no sugar added fruit juices etc. will help to cut down on the empty calories. The above changes will help me to reduce my BMI in order to achieve my ideal body weight and avoid the complications that come with

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