Written Assignment for Unit 1 HS 2611 Nutrition University of the People Instructor: Oluwaseun Akinmoladun 11/21/23
Introduction Understanding our dietary habits is crucial for maintaining a healthy lifestyle. In this paper, I delve into a comprehensive 24-hour food diary analysis to evaluate my daily food intake and caloric consumption. The process involved meticulous tracking of every food and drink consumed, estimating serving sizes, determining calorie counts, and reflecting on the challenges encountered during this exercise. Additionally, I examine whether this day's dietary pattern aligns with my typical eating habits and explore any influencing factors behind food choices and energy expenditure. 24-Hour Food Diary TIME 7:00 AM 8:30 AM 12:00 PM 3:00 PM 6:30 PM 8:00 PM 10:00 PM What You Ate and Drink Scrambled eggs Yogurt Chicken Sandwich Apple Spaghetti with sandwich Nuts Green Tea Preparation Method / Brand Name 2 eggs, cooked with olive oil Nestle wheat bread then chicken Peel the apple then sliced into two pieces Homemade sauce, ground beef, pasta Hazelnuts Lipton Green Tea Serving Size CALORIES Large eggs 180 2 ounces 120 2 slices of 350 bread, 1/4 chicken 1 whole apple, 95 medium sized 4 ounces 480 1 ounce 170 1 cup 0 Challenges in Filling Out the 24-Hour Food Diary and Overcoming Them Filling out a personal 24-hour food diary presented various challenges, notably the meticulous tracking of every item consumed. Estimating serving sizes accurately, especially for homemade or restaurant-prepared meals, posed a hurdle. To overcome these challenges, I employed a
combination of strategies. I meticulously read food labels for packaged items, referred to online resources like MyFoodDiary.com and the Dairy Council of California's portion size guide to estimate serving sizes, and when possible, consulted nutritional information provided by restaurants. Overcoming these challenges demanded attention to detail, careful estimation, and a willingness to make informed approximations. Estimating Serving Sizes and Determining Calories Estimating serving sizes involved a mix of visual approximations and referencing established portion size guides. For instance, I used the size of my palm or common household objects as visual cues to estimate serving sizes. Additionally, I referred to resources such as the MyFoodDiary.com and the portion size guide from the Dairy Council of California. To determine the calorie counts of food items, I relied on an online food calorie calculator for most items. For packaged foods, I directly referenced the nutrition facts labels based on the specified serving size. Total Energy Consumed and Daily Reflection On this day, the total energy consumed was approximately 1395 calories. This day's intake was somewhat reflective of my usual eating pattern, albeit with a few exceptions. Notably, due to a hectic work schedule, I had a delayed lunch and opted for a more substantial dinner later in the evening. The choices of foods were influenced by convenience and a desire for quick, filling options. Additionally, while there was no intense physical activity, I did engage in moderate exercise during the day, contributing to my energy expenditure. Overall, while this day had variations, it generally