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The Three-Day Food Diary Record Analysis

Introduction

A good menu should contain some protein, complex carbohydrates, fiber and also a little bit of fat. The three-day menu comprised of three meals which were taken at the intervals of morning, afternoon and night. The meals were considered as of breakfast, lunch, and dinner respectively. The menu for the three days was a balanced one as it contained all the elements of a balanced diet. Also there some supplements drugs to increase body health and to improve where there was a deficiency. The dietary supplements exist in numerous forms, for instance, the traditional tablets, drinks, powders capsules and energy bars. The most common supplements are vitamins D and E, for the minerals it includes iron plus calcium, and the herbs supplements include garlic and Echinacea. The examples of the specialty products include glucosamine, probiotics and also the fish oils. Moreover, to keep the body fit some physical exercises was introduced in practice and it included; jogging, bicycle riding and playing football.

My menu plan consists of even some snacks to keep the body satisfied all along the day. In some meals, some wine was incorporated to help in the food digestion. My menu is thus divided in three days as each day comprised having some different meal starting from breakfast to dinner. Also, the diet supplement, as well as the kind of physical exercise, carried out was entirely different. The following is the menu and activities done for each day.

Day One

The day one meal plan comprises of about 2250 calories. Among these calories, 55 percent is arising from carbohydrates, 25 percent from the proteins in the menu besides 20 percent fat. Also, it contains 34 grams of fiber. However, for nutritional purposes as well as keeping fit the Day One meal plan should have plenty of water, adequate vegetables containing various types as well as colors and enough legumes. Moreover, for proper hygiene, the food ought to be prepared and stored safely. It is also recommended that for good health, the nutrition should comprise of two serves of fruit as well as about five to six serves of vegetables per day. Therefore in my meal menu plan these should be added, and some protein needs to be reduced a bit. However the day one meal exists as a balanced diet as it balanced all the products required for a complete balanced diet. The type of diet supplement for the first day of the meal plan is L-glutamine which is necessary for the restoration of energy. This is significant for the recovery of the energy which was lost during the day’s activities for example riding the bicycle for two good hours.

Day Two

Day two menu plan consists of consuming a variety of food products, starting from the morning with a heavy breakfast. A good meal for this day is significant because of the busy day ahead at school. Carbohydrates are also in plenty for providing the necessary energy since this day entails playing football in school, an activity that requires much energy. Also, diet supplements are Creatine which is essential for boosting performance and Vitamin C for increasing the immune function of the body.

The Day Two whole menu consists of about 2150 calories. This is an excellent meal as it exists in the recommended range of calories of a healthy balanced diet meal. In the meal, 51 percent of the calories come from the carbohydrates, for example, the whole wheat English muffin, the whole bread and the tomatoes in the menu. The proteins occupy 28 percent of the total calories, while the fats contribute 21 percent. Moreover, the meal contains 30 grams of fiber. Again carbohydrates which are the energy giving food contributes the largest share as it is recommended. The meals for this day looks perfect as they tend to contain vegetables in plenty which is essential. However, the proteins need to be reduced slightly and increase some percentage towards the greens.

Day Three

The third-day record of dietary recall form is a healthy meal which comprises of about 2260 calories. In this meal, 55 percent of all the calories came from the carbohydrates. Proteins contributed 25 percent while the fat contained 20 percent. The meal also included some 50 grams of fiber. This is an excellent meal as it covers all the necessary elements of a balanced diet in some recommended proportions. The day’s meal is rich in fiber compared to the other two previous days which is a recommendable act. The supplements for the day are also there, for example, the Glucosamine which is vital for the general body health. Also, another diet supplement incorporated in the meals is Beta Alanine which is used for boosting endurance. The planned physical activity for the day is performing some jogging both at school and at the home compound. The only crucial thing that seems to be insufficient in the day’s meal is vegetables. Vitamin C minerals, as well as dietary supplements that are rich in vitamins, are of necessity in the day’s meal.

Nutritional Analysis

Good nutritional value is significant for the healthy living of an individual. When good eating habits, for instance, having a balanced diet and taking regular exercises are implemented, the risk of poor health due to poor nutrition is low (Geissler et al., p.32). Therefore, proper nutrition that is typically centered on healthy eating is an indispensable factor that helps individuals to stay healthy and to remain active.

What Causes Poor Nutrition

Poor eating habits are leading contributor to poor nutrition. It includes under or overeating, lack of enough healthy foods on a daily basis, consuming a lot of food which tends to be low in fiber, high or low in salt, sugar plus fats.

The Effects of Poor Nutrition

Poor nutrition can affect the individuals’ well-being as well as their daily health and thus reducing their aptitude to live an enjoyable and active life. It can result to stress, weariness and contribute to some nutritional illnesses and some other health problems for example; obesity, type-2 diabetes, tooth decay, high blood pressure, eating disorders, osteoporosis, high cholesterol among others.

Steps to Good Nutrition

An excellent method of maintaining proper nutrition is by having a lot of different healthy foods from the five groups of food on a daily basis. Aim for five serves of vegetables as well as two serves of fruits daily. Consume fresh water instead of the sugary drinks. Also, it is recommendable only to eat occasionally the fatty, salty and sugary foods and if so, then in small amounts (Thompson et al., p.45). It is also good to plan for the meals and also buy healthy ingredients.

Conclusion

The three-day menu meal which I prepared was an excellent one as it contained all the five group of foods; carbohydrates, proteins, fiber, fats, and vitamins. The calories that these foods produced are in the range of the recommended ones, and therefore it exists as a good plan menu meal. Some diet supplements are also evident from the menu, and they assist a lot in the general functioning of the body. Although the menu meal plan had some problems, it is vital to conclude that it was an excellent one.

Works Cited

Geissler, Catherine, and Hilary J. Powers, eds. Human nutrition. Oxford University Press, 2017.

Thompson, Brian, and Leslie Amoroso, eds. Improving diets and nutrition: food-based approaches. CABI, 2014.