Connor Marshman Professor Lyles Current Health Issues

1. Assessment - Review your "Intake" for the following items. Indicate for each of the following
if your intake is "Insufficient", "Meets", or "Eceeds" the recommendation or acce!ta"le range.
#$his is to "e ty!ed and handed in with the assignment%
1. &alories - 'n ()11 total calories were insufficient, on ()1* total calories were
insufficient, and on ()1+ total calories were met.
*. ,rotein - 'n ()11 total !rotein eceeded the daily recommendation, on ()1* total
!rotein was insufficient, and on ()1+ total !rotein was met.
+. -i"er - .ietary fi"er was insufficient on ()11, ()1*, and ()1+.
/. $otal -at - $otal fat needs were met on ()11 and ()1* and went over on ()1+.
(. 0aturated -at - 0aturated fat needs were met on ()11, ()1*, and ()1+
1. &holesterol - &holesterol needs were met on ()11, ()1*, and ()1+.
2. 3itamin E - 'n ()11 vitamin E was under, on ()1* vitamin E was under, and on
()1+ vitamin E was under.
4. 5iacin - 5iacin needs were met on ()11, ()1*, and ()1+.
6. -olate - -olate needs were met on ()11, ()1*, and ()1+.
17. ,otassium - ,otassium was insufficient on ()11, ()1*, and ()1+.
11. 0odium - 0odium eceeded daily recommendations no ()11, ()1*, and ()1+.
12. Insufficient - -or the items listed a"ove that are "Insufficient", list at least five
foods that you can add to "ring your num"ers u! to the recommended values
#0ee !. *** tet"ook%. 5ote8 0ome foods may "e cross-listed and satisfy more
than one item.
1. 9hole grains
*. :reen leafy vegeta"les
+. ;egumes
/. ,eaches
(. 5uts
1. Increase cardiovascular eercise
13. Eceeds - -or the items listed a"ove as "Eceeds", list <ehavior &hange
0trategies that you can com!lete now to normali=e these num"ers #su"stitute or
eliminate foods, decrease !ortion si=es, eliminate distractions when eating, etc.%.
1. ;ook at the food nutrition la"els on cans and !ackages
*. '!t for fresh vegeta"les instead of canned ones
+. .ecrease >sweets? consum!tion #i.e. cookies, candies%
/. ;imit dressing on salads
(. ;ess "utter on foods
Reflection8
Connor Marshman Professor Lyles Current Health Issues
$his was an eye-o!ening eercise, "ecause I thought "efore this my diet was !retty good. I never
would have reali=ed how many em!ty calories I consume on a daily "asis. 0u"tracting those
em!ty calories I am actually getting an insufficient amount of calories in the day. I also see now
that I need more greens in my diet. @aving vegeta"les for dinner is a!!arently not enoughA