Free Activity #2: Nutrition Report Example

After the calculation of my Body Mass Index (BMI), it has found out that, although the calculated value falls within the normal range, my BMI is close to the lower bounds of the normal range. The calculated BMI was 19.0, thus, it falls within the normal range which is 18.5 to 24.9. Unfortunately, the calculated BMI is closer to the lower limit, hence, there is a necessity to gain weight but not too excessive.
For the preparation of diet changing, it is necessary to track the current diet and physical habits. The reason is to find the most suitable alterations to the daily routine such that the body would be gaining what is lacking while losing what is excessive. In order to do so, SuperTracker was visited, and my food and physical activities from April 17 to April 23 were recorded. After recording the food and physical activities, the results of the reports were analyzed.
The results of the records show that I have been taking less calories than the required. To be specific, for the whole seven-day period, I was taking 1479 calories instead of the target calories of 2600. In addition, the reports show that I have been taking too much cholesterol. From the daily average of at most 300 milligrams, the report showed that the daily cholesterol intake averages at 414 milligrams. In addition, my average intake of fibers is also insufficient. Relative to the required intake of fiber which is 38 grams, the report recorded a daily average of just 8 grams. As for the minerals and vitamins, it seems that the average intake of most of them is insufficient, especially for the fat-soluble vitamins. Upon checking the food groups report, the reason for the insufficient minerals and vitamins seem to be from the overly insufficient intake of vegetables. According to the report, the intake of vegetables is overly lacking. The report shows that instead of taking three and a half cup of vegetables a day, my daily average shows only one cup.
As for the physical activities during the seven-day period, the report shows that there should be more activities to support the calorie gain, and to strengthen the muscles. To be specific, the report shows that the burned calories range from 150 to 200 daily. No significant muscle strengthening activities have been recorded.
The conclusions from the report suggest of changes in the daily diet and physical activity. To support the goal of increasing the BMI, it is best that I have to focus on gaining the nutrients that I have received insufficiently. In addition, there is also a need to lessen those that I have been taking excessively.
First, to increase the necessary daily minerals and vitamins, there needs to be an increase in the intake of vegetables. As much as possible, an increase of two and a half cup of vegetables must be added to the weekly routine. Second, an increase of one and a fourth cups of fruit must be added to the weekly routine. This is to increase the insufficient amount of fiber from the seven-day period. Third, the excessive cholesterol needs to be regulated, therefore, daily diet must consist of reasonable amounts of cholesterol. As much as possible, the calorie count and cholesterol count must be done on every meal. Fourth, daily activities must include moderate intensity of physical activities while muscle strengthening activities must be included on a weekly basis. Lastly, the excessive amount of sodium during the seven-day period calls for sodium regulation.