SPHE295 Assignment 3

All of the three days I recorded my diet, it did not change my calorie intake. My overall intake was around 1574 calories on each day. And on day one, I did 60 mins of cycling which was a total amount of 740 calories burned. On day two, I did weight training for 60 mins which was a moderate effort and it burned 247 calories. On the last day, I had my rest day and I wasn’t working out. My calories intake was more than I burned, however, I under my recommended daily calorie intake of 2584 calories. And as I stated in my report from assignment 1, this diet has been working for me and I am able to maintain the weight I like. I don’t think I am energy deficient, I work out at least 6 out of 7 days on top of just running around at work and standing on my feet. The only thing I could have changed was to switch my rest day from Saturday (3^rd day) to another day. But I really did not want to switch up my work out routine.

Food Item

Amount

Color

Squash

3 cups

Green

Cherry Tomato

3 cups

Red

Cucumber

3 cups

Green

Color

Number of Food Items that Color

Green

6 cups

Orange

White

Purple

Blue

Brown

Other (list the color) Red

3 cups

Question

Response

At least 1 cup of yellow-orange vegetables per day or

At least 2 cups of dark, leafy green vegetables per day

Yes, 2 cups of green vegetables per day

Food Item

Amount

Color

Avocado

3 cups

Green

Color

Number of Food Items that Color

Green

3 cups

Orange

White

Purple

Blue

Brown

Other (list the color)

Question

Response

At least 1 cup of yellow-orange fruit or fruit juice (100% juice) per day

No

Question

Response

2-3 cups of milk per day or

2-3 cups yogurt per day or

2-3 oz cheese per day

No

Question

Response

At least 1 teaspoon of plant oil (cottonseed, canola, sunflower, corn or olive) in your daily diet

Yes, 4 teaspoons of olive oil

Question

Response

At least ¼ cup plant seeds or nuts in your daily diet

No

Question

Response

At least 2-3 servings of salmon, tuna, herring or fish oils during the 3 days you recorded your food intake

Yes, I am over 2.5 of recommended number of food guide servings

This last part changed my view of my diet. I didn’t realize that I am missing a lot of other foods in my diet. I clearly don’t eat enough dairy products. Recommended is 2-3 cups, I am barely at 1 cup. I don’t really drink milk since I don’t eat cereal. I could definitely eat more yogurt to the additional snack I have in the afternoon. One way to increase my diary intake is to eat more yogurt for breakfast. Also, I don’t even consider fruits other than avocado into my diet. Which is definitely not enough. The daily recommendation number is 7 and I am right at 6.5. However, I did not know that I had to have a certain color of fruits. This was completely new for me. My daily fruit color intake is green, and not yellow. So, the best way to increase my yellow fruit intake is to just get some greek yogurt for breakfast and mix up some fruits such as pears or mangos. It always seems like that we know what is best for our body and we think we get the right nutrient, but until there is a breakdown on our daily foods, we can only assume or go with internet researches.

<100%

>100%

Vitamins

Minerals

Vitamins

Minerals

Vitamin A 375 mcg

Vitamin C 60 mg

Vitamin D3 10 mcg

Vitamin E 10 mg

Vitamin K 32 mcg

Thiamin (B1) 4 mg

Riboflavin (B2) 3mg

Niacin 20 mg

Vitamin B6 3mg

Folate 680 mcg

Vitamin B12 15 mcg

Biotin 120 mcg

Pantothenic Acid 10 mg

Iodine 60 mcg

Zinc 15 mg

Selenium 32 mcg

Copper 100 mcg

Manganese 1 mg

Chromium 60 mcg

Molybdenum 20 mcg

Boron 500 mcg

The suggested intakes of the vitamins and minerals in the supplement compare with the current DRIs demonstrates that the vitamins need to be greater in comparison to the minerals.

Nutrient

Upper Level

Riboflavin (B2)

3 mg

Niacin

20 mg

Vitamin B6

3 mg

Folate

680 mcg

Vitamin B12

15 mcg

Biotin 120

120 mcg

Pantothenic Acid

10 mg

Zinc

15 mg

Chromium

60 mcg

Non-Nutrient Ingredients

Non-Nutrient Ingredients

Organic Eleuthero Root,

Fo-Ti Root

Organic Astragalus Root

Organic Ginger Root

Organic Nettle Leaf

Organic Schisandra Berry

Fruit Phenolic Blend (Organic Whole Orange, Organic Cranberry, Organic Blueberry)

Organic Dandelion Leaf

Organic Dandelion Root

Organic Shiitake Mushroom

Yes

No

No

After talking with my friend about this supplement, he swears this supplement changed his life. He said he feels more awake and energetic after taking a dose in the morning, He is taking other supplements such as mulit vitamins but with MegaFood Men’s One Daily he feels so much better after taking a vitamin. MegaFood Men’s One Daily are made from whole food. The body response to those as food and absorbs them at a level the body actually needs it. That being said, one of the reasons why he takes this specific supplement is because his diet is very poor due to work and not having time to eat all the time. He obviously has a vitamin deficiency and it helps the stay in good health. A lot of times people don’t get the right vitamins and minerals intake by eating the way they eat. Vitamins and minerals are very important to the health and they are essential nutrients. My friend is in his 50s and as older as he gets as more, he has to watch out and care for his health. Therefore, this supplement is very helpful for him because those vitamins and minerals promote also bone structure and boost up the immune system.

I usually drink 10 cups of water and this is equivalent to 2,200 grams. According to healthline.com, we need to drink at least 2 Liters a day of water which equals 8.45 cups. Yes, I definitely drink enough water a day. I normally drink 5 cups of water during my work out in the morning and then the rest during the day.