Nutritional Portfolio 1

Nutritional Portfolio

Abena Yiadom, Konadu.

University of West Florida

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Healthfulness and Diet Physical Activity

1. I usually tried to consume less calories than the Dietary Reference Intake (DRI)

recommended amount based on my dietary analyses. My recommendation was

2,946 calories per day based on my weight, age and gender. However, I only

consumed an average of 1,315 calories daily. Despite a lot of snacking and steadily

increasing my calorie intake over the course of the four tracking periods, with the

last being 1,417 calories, I was unable to meet the recommended intake needed to

maintain my weight and energy goals. Considering my last dietary intake tracking,

I consumed enough fat and protein to meet the DRI, however only 52% of the DRI

was satisfied in terms of carbohydrates. A total of 1,134 calories, 51% of which

came from carbohydrates, 61% from protein, and 50% from fat, were consumed.

In the second dietary tracking, I almost exceeded the recommended fat intake,

which was 95% while falling short of the DRI for protein and carbs. I consumed

45% of my total calories as carbohydrates, 18% as protein, and 38% as fat. I

exceeded the DRI for protein intake in the second period, but I did not reach the

DRI for carbohydrates.

Throughout all my tracking periods, pizza rolls, chicken fried brown rice,

sandwiches from WHATABURGER and Chick- Fil- A, ramen noodles, Honey

Bunch Oats cereal and desserts like brownies were my main sources of total fat.

Pizza rolls, ramen noodles and Smores cereal were the top sources of saturated

fats. In terms of carbs, the key items were pizza rolls, smores cereal and ramen

noodles. Seafood platters, chicken nuggets from McDonalds and Burger King and
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ramen noodles again were all important sources of protein in my diet. In the

tracking periods, smores cereal, pizza rolls, chicken nuggets, lemonade flavored

drinks and strawberry fanta were the main sources of sugar. Cinnamon and Spice

fortified oatmeal, WHATABURGER WHATACHICK'N Sandwich, Chicken, FANTA

Soda, Strawberry, pizza rolls and Water were the main sources of sodium in my diet.

Pizza rolls, Chicken brown fried rice, pizza, ramen and brownies for desserts were

the foods in my diet that contribute the most to the last category, which is

cholesterol.

In my dietary tracking periods, I made a lot of effort to keep my meals

balanced.I am not a fan of vegetables, but I could do better in trying to get used to

them by consuming more vegetables. I can tolerate vegetables like tomatoes, bell

peppers, onions, broccoli and avocado. I do, however, eat fruits including

strawberries, apples and pineapples. Since the first dietary analysis, I have

gradually tried to add extra balance to my grain intake; there is still room for

improvement. For instance, I can replace white rice with brown rice and

fortunately, I enjoy brown rice, but I always tend to prefer white rice. With protein,

I ate chicken, eggs, milk and oatmeal, many of which are made from animal

products, as well as other protein sources. I could broaden the proteins I eat by

eating more seafood, which I enjoy from time to time and they are excellent

sources of protein.. While the fat found in chicken sandwiches and pizza rolls tend

to be rich in saturated fats, the fat found in nuts and grains can be helpful because

it is polyunsaturated fat. I am definitely aware that I should consume more healthy

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fatty acids and less fat from red meat in order to improve my health and lower the

chance of cardiovascular diseases.

2. These past four months have been filled with a variety of physical activities, each

of which has benefited my body in different ways. I motivate myself often to

workout everyday after my classes each week. A few exercises, such as running,

swimming, jogging, walking to my classes and playing basketball, are also

something I aim to do mostly everyday. I usually run 1 mile on the treadmill and

play tennis at the gym in my university. Additionally, I make an effort to do

strength training exercises like sit-ups and arm exercises. Above all, I try to stretch

to be able to recover from the vigorous activities I did.

Honestly, I do not get enough nourishment from my dietary intake to

support my physical activity. Considering the 2,946 calories per day recommended

by the DRI, I do not consume enough of those calories. As a result, I do not get the

motivation and energy to support my physical activities. This is a concern because

since I do not consume enough calories, I get super tired whenever I exercise,

because I burn all the calories I consume from my meals. An adequate diet helps

prevent deficiencies, anemia, headaches, fatigue and general weakness, which a lot

of college students like myself find ourselves tired all the time. A person whose

diet fails to provide enough iron-rich foods will develop iron deficiency anemia.

The person will feel weak, tired and listless; have frequent headaches and find that

even the smallest amount of muscular work incurs disabling fatigue. (Whitney &

Rolfes, 2019). To provide my body with a dependable energy source before,

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during, and after my physical activity, I should consume more iron and

carbohydrates. I could eat more and make a few adjustments to my diet to increase

my calorie and carbohydrate intakes to better support my physical activities.

3. Since I drink a lot of water for most days and try to avoid soda and other flavored

drinks, I lower my chances of getting diseases such as diabetes. I used to eat my

cereal or make oatmeal with 2% and whole milk, but recently, I have started to use

whole milk, almond milk and oat milk. Using whole wheat bread instead of white

bread is great as well. I have also replaced chips with granola bars and olive oil

with canola and avocado oil. I also cut soda and drink water most of the time. I

also go to the gym to play basketball and tennis after my evening classes and I

have been feeling better and refreshed. I mostly stay within the appropriate calorie

limit for my age and weight. I have done my best to only drink non dairy milks:

almond and oat to be specific.The concept of nutrient density is relatively simple

when examining the contributions of one nutrient to a food or diet. With respect to

calcium, milk ranks high and meats rank low. With respect to iron, meats rank

high and milk ranks low. But it is a more complex task to determine which food is

more nutritious. For that, we need to consider several nutrients—including both

nutrients to encourage (protein, fiber, vitamins, and minerals) and those to limit

saturated fats, added sugars, sodium (Whitney & Rolfes 2019). I love food and

sometimes not overeating becomes challenging to me. I plan to do well to choose

foods that are high in nutrients but low in calories.

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Nutrition and Physical Goals

Taking a look at my dietary intakes and analyses, I have found that I am not

consuming enough foods that are rich in Vitamin C, Vitamin K and Vitamin B6. I

never acknowledged the importance of these nutrients before this course. Body

tissues including blood vessels, gums, and bones depend on vitamin C to stay

healthy. If you get a cut, vitamin C is necessary because it speeds up healing. It

improves the body's absorption of iron from diet. Iron is necessary for children to

avoid anemia. Your body may benefit from this vitamin's potential anti-infection

properties. Blood cells that function as glue at the cut's surface to assist stop the

bleeding are present in such situations. A protein called osteocalcin is made with

the aid of vitamin K. One of the minerals that helps to develop strong bones is

Vitamin K, and this binds the cut, so I do not feel a lot of pain. This also covers

any cut and heals it faster. If I continue to lack this protein, there is a chance to

develop osteoporosis, a disorder in which bone tissue is gradually destroyed, if

you are not getting enough vitamin K. This is why I need to consume more of

these vitamins to stay strong. This is because I find myself tired most of the time.

It makes me lose motivation to engage in physical activities that I enjoy. I plan on

working on this by purchasing food that are in Vitamin C, Vitamin K and Vitamin

B6 such as mangoes, strawberries, carrots, milk, spinach, sweet potatoes, tomatoes

and broccoli. I also plan to get a food planner app on my phone to help me

acknowledge the food items I need to consume everyday and also to keep track of

the meal I eat.

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With exercise and strength training, I try to engage in a physical activity

everyday after my class around 6-7pm. However, I tend to do the same exercises

which get boring sometimes, so I plan to do different exercises to make it fun and

interesting. I plan to watch YouTube and TikTok videos to get more ideas and try

out new sports such as golf and track. I also plan to use the Health app on my

phone to track my steps to also track the calories I have burned. It will also be

beneficial if I consume more calories and carbohydrates to provide me the energy I

need for longer and more intense bouts of exercise. Every day, I should increase

how much I run so that my body and muscles become acclimated to this activity.

My body will be able to have better endurance and energy to last by acquiring

more muscle and glucose, as aerobic exercise can last far longer than other body

fuels. Since tennis is a vigorous activity, I should continue playing it to keep me

active and strong. It is also very stress relieving.

Health Pedia of Dietary Choices

1. The ability to manage portions is a key part of healthy eating. By

controlling the quantity we eat, we can maintain a healthier body weight by

restricting or increasing particular food groups. The human hand is capable

of producing many healthful portion sizes. Every meal should contain as

much protein and other nutrients as the palm of your hand. These foods are

portioned by hand and will serve as a reminder of what balanced meal

portions should look like.

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● Carbohydrates like rice, pizza and spaghetti should fit inside the

hand.

● Vegetables like spinach, carrots and broccoli should look like a fist

of the hand.

● Meat like chicken, fish, shrimps and eggs should also fit in the palm

of the hand.

● Sides like cheese, ranch and other dressing should look like the

thumb of the fingers.

● Breakfasts like cereal and oatmeal should be equal to the size of the

palm.
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Sometimes people make eating well more challenging than it actually is. What if

they began thinking about how they can replace something you enjoy with something

similar but healthy rather than feeling like they have to give up every snack or meal they

love? After all, one can make a genuine lifestyle change without the pressure of giving up

everything.

● A white chocolate mocha or caramel frappuccino from Starbucks can be

substituted with a Passion Tango Tea with a couple of splendas.

● Ramen noodles can be substituted with zucchini noodles.

● Soda can be substituted with water.

● White rice can be substituted with brown rice.

● Avocado homemade dressing can be substituted with ranch dressing and other

sauces from the grocery store.

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2. A. Since I started this course, I have been motivated to research different

sources to help me in my nutrition and health journey. One health website

that has helped me in my diet and fitness journey is Eat Right (Academy of

Nutrition and Dietetics). Information on nutrition and exercise can be found

on this website, which is very useful. You can find information on this

website regarding calorie consumption, dietary suggestions, details about

macronutrients and micronutrients, vitamins, minerals, and water. The

source covers diets and healthy weight. It addresses topics like stress, sleep,

and sustainability that are all related to nutrition and overall health. It also

provides articles for children’s diets, pregnant women, giving birth, how to

treat cold and other illnesses.

B. A documentary I am interested in viewing is called What The Health. It

is on NetFlix and I have been meaning to watch it, but I have not had the

time to actually sit down and watch it. Kip Andersen and Keegan Kuhn

teamed on the writing, production, and direction of What the Health.

Joaquin Phoenix, a long time vegan, contributed as executive producer.

Andersen reveals a lot of facts in this documentary that, apparently, makes

one feel like they have been lied to their whole lives. What The Health also

focuses on the connection between processed meat and Kip's other major

health worries, diabetes and heart disease. This film spends a lot of time

following his attempts to speak with influential figures at groups who claim

to be fighting these diseases. There were several awkward times when they
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were questioned about a connection between nutrition and health and their

defensive responses. One took place during Kip's discussion with Dr.

Robert Ratner, M.D., the Chief Scientific and Medical Officer of the

American Diabetes Association. Dr. Ratner was not amused when Kip cited

peer-reviewed research that claimed a plant-based diet may actually prevent

or reverse diabetes. What The Health urges everyone to consume mostly

plant-based meals in order to significantly improve both the environment

and societal health.

C. One fitness app I am interested in trying out is called My Fitness Pal.

This app is useful for tracking the meals one eats. It had every grocery item

one can think of. One can even scan the code for a grocery item and it will

show the person the calories and nutrients in the food. It helps nearly 1

million people every year to reach their fitness goals. This app allows users

to add many foods at once and lets them define daily goals. Additionally, it

automatically caches food and meals that individuals consume frequently,

making it simple for them to locate them the next time they eat them and

need to log them. It offers people honest criticism and knowledge about

what is best for them in particular. There is no one-size-fits-all app like

MyFitnessPal. Whether a person is on a strict diet or has particular

guidelines from their doctor or dietician, personal diet profiles can be

altered to match their individual needs. The app determines calorie needs

based on lifestyle, gender, height, and weight.

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D. One nutritional book that I am interested in reading is called In Defense

of Food: An Eater’s Manifesto. Michael Pollan is the author of this book. I

am interested in reading this book because Pollan traces the evolution of the

nutritionism ideology and its connection to the Western Diet in his book.

He offers a clear explanation of what people should consume in order to be

as healthy as possible. According to Pollan, the food industry and nutrition

research have unnecessarily complicated what and how we consume. The

$32 billion United States food industry gains a lot from the Western diet's

ongoing changes. Dietary recommendations are not the only thing that are

continually changing; food labeling regulations are also constantly

changing. Furthermore, there are two perspectives on how nutrition

research is evolving. It can either be viewed as pushing the boundaries of

diet and health research or as a call for change brought on by faulty science.

Both of these factors contribute to the diet in America altering more than

once every generation, which is a historic change.

E. Planet Fitness is a facility I have always wanted to try out. I have heard a

lot of good reviews about their facilities. It is very affordable and it is a

great place to work out. They have locker rooms and showers. It is also

open all day, so one can go there and work out whenever they want. Their

facilities are all generally well-kept. The shower curtains are often changed

so there is never a bad smell, and the locker rooms are always exceptionally

clean and well-stocked.

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Design a 1 day Diet

Food Item Fruits Vegetables Grains Protein Milk Oils Estimated

(cups) (cups) (oz.) Foods (cups) (tsp.) kCal Values.
(oz.)

Breakfast

Bread 1 75

Egg, fried 1½ 90

Chocolate 1 209
milk

Lunch

Lettuce 1 5

Tomatoes ½ 13

Cucumber ½ 8

Avocado 1 240

Ranch ¼ 200

Snack

Pretzels 2 216

Nutella ½ 100

Dinner

Brown rice 8 216

Tomato 1 70
sauce

Chicken 1 84
(fried)
Total 4¼ 11 4 1 1310
Consumed
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Recommended 2 3 8 4½ 2 6 2496
based EER

Action Plan

After the completion of this course, I have decided to eat fewer snacks and more

vegetables. This is because I typically consume fewer calories than those for my weight.

However, I frequently eat other things as snacks and then forget about them for the rest of

the day, adding unneeded calories to my diet. I also need to get enough vitamin A, K, D,

and C in my diet. “The skin becomes rough, brown, scaly, and dry. Wounds fail to heal

because scar tissue will not form. Bone rebuilding falters; the ends of the long bones

become softened, malformed, and painful; fractures develop. The teeth become loose as

the cartilage around them weakens. Anemia and infections are common. There are also

characteristic psychological signs, including hysteria and depression” (Whitney & Rolfes,

2019). This quote stands out, because it mentions depression. Depression is a mental

health issue college students go through often. However, I never thought my diet could

have an effect on my mental health. I either blame it on school work and social life

aspects. With this new knowledge I have got, I plan on committing to a healthy eating

pattern, not only for my physical health, but for my mental health also. I plan to have

three meals a day without snacking to see how my health will improve. I also plan to start

checking the nutrient content in every grocery I get. I barely check them whenever I go to

the grocery store; I just get whatever I see that I want. I also plan to start trying
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vegetables again: lettuce, bell peppers, carrots, spinach and others. The Harvard School

of Public Health even stated that vegetables and fruits should make half of our plates

when eating.

I was not really a fan of vegetales, but I plan to give them a chance to see if my

perspective has changed since I was young. “All vegetables provide arrays of nutrients,

but some vegetables are especially good sources of specific nutrients. For this reason, the

vegetable group is sorted into five subgroups. The dark-green vegetables deliver the B

vitamin folate; the red and orange vegetables provide vitamin A; legumes supply iron and

protein; the starchy vegetables contribute carbohydrate energy; and the other vegetables

fill in the gaps and add more of these same nutrients” (Whitney & Rolfes, 2019). Before I

took this course, I had no idea how important vitamins were for our diets, and learning

this made me take a closer look at what I was eating and realize that I probably wasn't

getting enough nutrients from food. I learned that vitamins serve as the body's most

critical nutrient and are required to create the density of our bones. A lack of this vital

mineral can result in bone loss, which is primarily seen in older women with osteoporosis

and osteopenia. I have also learned from this course that eating healthy and exercising to

keep the body fit is essential not only for weight loss, but for the maintenance of the

human body.

References

Whitney, E. N., & Rolfes, S. R. (2019). Planning a healthy diet: Diet Planning

Principles; In Understanding nutrition (15th ed.) [MindTap from

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Cengage] (Chapter 2. para 2).Boston, MA: Cengage Learning. Available

from

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=603257238657

7891560135121203&eISBN=9780357447536&id=1573014483&snapshot

Id=3089234&

(Whitney, E. N., & Rolfes, S. R. (2019). Planning a Healthy Diet: Diet- Planning

Principles. In Understanding Nutrition (15th ed.) [MindTap from

Cengage] (Chapter 2 para 7). Boston, MA: Cengage Learning. Available

from

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=603257238657

7891560135121203&eISBN=9780357447536&id=1573014483&snapshot

Id=3089234&

Whitney, E. N., & Rolfes, S. R. (2019). The Water-Soluble Vitamins: B Vitamins and

Vitamin C, Vitamin C Deficiency (15th ed.) [MindTap from Cengage] (Chapter 10

para 2). Boston, MA: Cengage Learning. Available from

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=603257238657

7891560135121203&eISBN=9780357447536&id=1573014643&snapshotId=308

9234&

Whitney, E. N., & Rolfes, S. R. (2019).Planning A Healthy Diet: USDA Food Patterns

(15th ed.) [MindTap from Cengage] (Chapter 2 para 5). Boston, MA: Cengage

Learning. Available from

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https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=603257238657

7891560135121203&eISBN=9780357447536&id=1573014483&snapshotId=308

9234&

Harvard School of Public Health: Healthy Eating Plate, 2011

https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/