Running head: My Fitness Pal Analysis 1

My Fitness Pal Analysis

Celeste Garcia 10/17/19

Health 300 Online

Channel Islands University

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When tracking my daily intake of calories and macronutrients I didn't know what to expect

only because being a student can be stressful. At times I can forget to eat and other times I eat to

much I end up indulging either because of the stress or hunger. That being said, I did not meet

my daily/weekly standard intake of calories and macronutrients some days the calories I ate were

more than the other days and vice versa. For example, for my protein intake my total was 26

when the goal was 87. My carbohydrate intake goal was 217 when I only hit the limit of 80 as

well as for my fiber intake it was a total of 9 when the goal was 25. What I did consume an

excessive amount was both vitamin A and vitamin C. The types of fats I consumed more of were

polyunsaturated fats and monounsaturated fats. Polyunsaturated fats can be found in nuts, seeds,

fish, seed oils, and oysters.What I didn’t know about Polyunsaturated fats was according to

Health.Harvered.edu “Polyunsaturated fats are essential fats. That means they're required for

normal body functions but your body can't make them. So you must get them from food.

Polyunsaturated fats are used to build cell membranes and the covering of nerves. They are

needed for blood clotting, muscle movement, and inflammation. A polyunsaturated fat has two

or more double bonds in its carbon chain. There are two main types of polyunsaturated fats:

omega-3 fatty acids and omega-6 fatty acids. The numbers refer to the distance between the

beginning of the carbon chain and the first double bond. Both types offer health benefits.”
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Monounsaturated fats can be found in olive oil, and avocado which makes sense to me because I

was eating a lot of oils and avocados weather in my sandwich or in my avocado toast I did read

both of those fats are good fats but what I didn't know was According to Health.Harverd.edu

“​When you dip your bread in olive oil at an Italian restaurant, you're getting mostly

monounsaturated fat. Monounsaturated fats have a single carbon-to-carbon double bond. The

result is that it has two fewer hydrogen atoms than a saturated fat and a bend at the double bond.

This structure keeps monounsaturated fats liquid at room temperature.” When I would go to a

restaurant, I always thought the oil that came with the bread was bad and unhealthy but now I

know its a good fat.

My sodium intake goal was 2,300 when I was only able to make the mark of 1,279 so it was

lower as well as my cholesterol intake the goal was 300 when I made the mark of 226. I believe I

did eat all food groups the foods I ate included protein, fruits and vegetables and even sugars my

problem was I didn't eat enough. I want to make it a goal for everyday no matter how busy iam

to consume more dairy products I've always stayed away from milk because of the horrible stuff

i've heard and till this day have yet to try almond or oat milk so thats a goal of mine, according to

Medical News Today “ Almond milk is enriched with calcium for instance, one cup of

commercial almond milk may contain up to 45-50% RDI. Observational studies show almond

milk may reduce the risk of heart disease because that regular consumption of nuts, this is partly

because they are high in vitamin E and contain healthy fats.” That being said I hope to stick to

my goal of trying almond milk.

Another change I would recommend for my overall nutrition would be to implement more water,

water is necessary to stay hydrated but it also helps with maintaining blood pressure. If you are
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lacking water your body will not only result in dehydration it will result in sickness and heat

stress you can also get kidney stones. I was drinking at least 24 oz every day that equals to 3

cups. 3 cups of water is not enough, I do know it's recommended to drink at least 8 cups of water

a day and I am not fulfilling that requirement some tips I will began to follow will be after every

meal drink a cup or I might keep a gallon nearby so I don't have an excuse. I will also replace

soda with sparkling water that way I have more of a motivation to keep drinking water and not

turn to soda. The last tip is eating foods that contain water in them for example cucumber.

The type of dietary goals I will establish for myself will be again intake more water and also

exercising I find myself making excuses when working out becomes a topic but I don't want it to

continue being like that. The steps I will take will be completing a 30 minute walk or jog at the

end of the day or even in home workouts will work. What I learned the most about this

assignment was how unhealthy I could eat at times but also It was sad to see that at times I didn't

eat enough. I also learned that it's important to implement all 5 foods but that also watermelon,

mango, strawberries, and bananas are healthy but they also have sugar that turns into fat.

I am grateful for this assignment because it resulted in opening my eyes to the way I was treating

my body can’t wait to learn more regarding health and exercise.

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​ ​ References

7 benefits of almond milk. (n.d.). Retrieved from

https://www.medicalnewstoday.com/articles/318612.php#benefits​.

Harvard Health Publishing. (n.d.). The truth about fats: the good, the bad, and the

in-between. Retrieved October 21, 2019, from

https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good​.