Food and Exercise Analysis On A Weekend

Reports Generated On March 6, 2011

Food Consumed

Activities Done

Calories Eaten Pie Chart

Nutrition

Nutrition as percent RDA

Calories Balance

Analysis


Overall, I have 29% of fat, 48% of carbs and 23% of protein in the food I eat. I have less fat, same amount of carbohydrates and more proteins compare to my weekday report. I gain 3052 calories on this day which is about 200 calories above my recommended calories according to MyPyramid.gov, shows that I have an appropriate and enough amount of them. Still, I need to have more vegetables and fruits while having enough grains, milk and meat and beans.


Looking over the %RDA graph, numbers are still displayed strangely on it. I still have a lot of highs than lows and this time even more highs.


Closest to 100% of RDA:
Magnesium:

Magnesium in the body serves several important functions: Contraction and relaxation of muscles, Function of certain enzymes in the body, Production and transport of energy and Production of protein. Most dietary magnesium comes from vegetables, such as dark green, leafy vegetables. The recommended daily required magnesium is about 410 mg for 14-18years old boys. This provides a information that I have just enough magnesium to do the above functions in my body and keeping it healthy.

Vitamin A:
Again, as on my weekday report, I have a percent RDA of vitamin that is close to a hundred percent.  Vitamin A helps form and maintain healthy teeth, skeletal and soft tissue, mucous membranes, and skin. It is also known as retinol because it produces the pigments in the retina of the eye. Vitamin A promotes good vision, especially in low light. My amount of Vitamin A is still a bit below a hundred percent. However, it has improved compare to the weekday report. I just need to gain a little bit more of them.  


Calcium:
Calcium has many important jobs. The body stores more than 99 percent of its calcium in the bones and teeth to help make and keep them strong. The rest is throughout the body in blood, muscle and the fluid between cells. Your body needs calcium to help muscles and blood vessels contract and expand, to secrete hormones and enzymes and to send messages through the nervous system. Therefore, it's healthy and very important to gain enough calcium in my food.


Over consumed:
Vitamin B12:
Vitamin B12, like the other B vitamins, is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system.  Vitamin B12 is found in eggs, meat, poultry, shellfish, milk, and milk products. I have an extremely high amount of Vitamin B12 (3647% of RDA) on this day because most of them come from the spaghetti with red clam sauce I eat. In addition, having too much of them does not cause any serious deficiency so I am not too worried about that.


Iron:
Iron is a mineral found in every cell of the body. Iron is considered an essential mineral because it is needed to make part of blood cells.  The human body needs iron to make the oxygen-carrying proteins hemoglobin and myoglobin. Hemoglobin is found in red blood cells and myoglobin is found in muscles. Iron also makes up part of many proteins in the body. The genetic disorder called hemochromatosis affects the body's ability to control how much iron is absorbed. This leads to too much iron in the body. Treatment consists of a 
low-iron diet, no iron supplements, and phlebotomy (blood removal) on a regular basis.
Children can sometimes develop iron poisoning by swallowing too many iron supplements and cause symptoms such as Fatigue, Anorexia, Dizziness,Nausea,Vomiting, Headache, Weight loss, Shortness of breath, Grayish color to the skin. This over consumed product is what I should be concerned about by controlling my diet.


Protein:
Every cell in the human body contains protein. It is a major part of the skin, muscles, organs, and glands. Protein is also found in all body fluids, except bile and urine.  A diet high in meat can contribute to high cholesterol levels or other diseases such as gout. A high-protein diet may also put a strain on the kidneys. Therefore, I should reduce the amount of meat and high protein food in my diet.


Summarizing all the data above, I should eat more vegetables and fruits as always. I should reduce the amount of Iron and Protein because I over-consume them because too much of them cause negative effects to my body. In general, I have reach the 3 of the 5 recommended daily food plan but I still have a lot to change for specific nutrients to balance a healthy diet for myself.


On weekends, the diet might go unhealthy easily because we sometimes go for a big and delicious meal. However, exercising on weekends might increase as well. In the future, the only free time I will have is probably on weekends while working on my job. I am pretty sure I will still be exercising as I love doing it. However, changing food diet on weekends might be really hard because we tend to relax and eat more tasty but unhealthy food. Still, it's important to keep a healthy diet as my body grows older so I will try to make it balanced.