Purpose of Food Intake Record is vital as many get to know about their eating habits in daily routine. The nutrients, minerals, fats, protein content in their food. How much vegetables and fruits they take per day, whole grain content per day, protein content per day. Through this intake record someone can get to know about the changes they want to make in their balanced diet.
Average of Vegetables and Fruits for 3 days
According to Canada’s food guide servings adult females must eat 7-8 vegetables and fruits a day.
They may be dark green and orange vegetables. (“Eating Well with Canada’s Food Guide – First Nations, Inuit and M?tis”, 2010).
Seeing a Food Intake Record my average number of servings of vegetables and food is 5. It needs to be increased because 7-8 is the serving of orange veg. and fruits for females in Canada.
Moreover, to change this pattern of vegetables and fruits consumption I would like to add mix of orange vegetable and fruit salad into my routine whenever I go to school, at work.
In a diet plan I make sure that I must eat orange fruit and vegetable salad 3 times a day. To exemplify, orange foods give us ample amount of Potassium and Vitamin A which increase our eyesight, boost immunity, orange fruits and vegetables contains carotenoids which repair DNA and cancer cells in the body. (“Transform Your Health with My List of Fruits and Vegetables”, n.d.)
Average of Whole grain products per 3 days
6-7 is the average of grains for adult females as stated by Canada’s food guide.
As per Food Intake Record the average of whole grain products is 15% of 100 i.e. 4 but it must be 6-7. To improve this average. I would like to add 2 or 3 packets of wholegrain biscuits and breads into my diet during snack time, in class or during any activity. According to McClees (2019) suggests that whole grain is a best source of B vitamins, which include wild rice, barley, oats. They help to gain weight and help to stay full and satisfied for a longer period of time, they are excellent source of magnesium such as rye, millet, and amaranth. The most important finding in his study was that whole grain reduced the risk of heart diseases, cancer, diabetes, inflammation, whole grain has antioxidants, phytochemicals, vitamins and minerals to fight the problems of gastrointestinal health. (McClees, 2019).
Average of Milk consumption and alternatives
As per stated by Canada’s food guide average of milk and alternatives for female body is 2 cups (500 mL) and my average of milk consumption per day is 507 which is pretty good. Caperton (2010) proved that milk contains calcium which is good for bones, potassium which is good to maintain healthy blood pressure, protein repairs muscle tissue, riboflavin (B2) converts food into energy. The one thing I would like to change in my diet is to add some oats in the milk.
Meat Consumption
It is interesting to note that according to Canada’s food guide the average meat consumption for adult females is 75g cooked, 2 eggs, fish and shellfish 75g cooked. But I do not eat any meat because I am vegetarian even not the eggs. Instead of meat products I take butter in my diet which many benefits. Staughton (2019) suggests that taking peanut butter in a daily diet acts as a powerful antioxidant, improved cardiovascular health, antioxidant properties. So, I would like to add 30g peanut butter in my diet.
References
- Eating Well with Canada’s Food Guide – First Nations, Inuit and M?tis. (2010, March 4). Retrieved from
- Your Health with My List of Fruits and Vegetables. Retrieved from H. (2019, September 18).
- 5 Reasons Why You Should Eat More Whole Grains. Retrieved from L. (2010, March 25).
- The Health benefits of Milk. Retrieved from
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