Download Nutrition Journal for Senior Fitness Portfolio

Today’s question: How do I begin to understand and look at the food I eat?
Answer: To understand eating habits and patterns that effect personal wellness you can
keep a journal of your food intake and analyze it using: www.mypyramid.gov Keeping a
daily log helps you track everything you eat. Using the tools in www.mypyramid.gov is
also a great starting point. This site has everything you need to get started. The Podcast
outlines and explains how to use these resources. Use the nutrition journal worksheet to
reflect on your current diet. The journal worksheet also provides instructions for
navigating the www.mypyramid.gov website. In the Podcast many references are made
to the Dietary Guidelines for Americans. These guidelines provide science based advice
to promote health and reduce risk for major chronic diseases through diet and physical
activity. Further information can be found at:
www.health.gov/dietaryguidelines/dga2005/report/
Nutrition Journal
As part of understanding eating habits and patterns that effect personal wellness you can
keep a journal of you food intake and analyze it using: www.mypyramid.gov
Begin with a brief reflection of your current diet:
Answer the following questions:
What best describes your current eating habits :(ie, meals per day, dietary restriction )
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Do your regularly start your day by eating breakfast? Explain:
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Reflect upon your weight history; note any changes in your weight and what you have
thought about your weight.
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It is a general personal goal to balance exercise and proper nutrition. In planning for your
overall lifetime goal of eating well… living well…reflecting on your diet can be the first
important step.
Directions:
The following website is a resource you can use to develop and track your progress.
www.mypyramid.gov
Click on the box labeled MyPyramid Plan on the left side of the screen. Then fill in your
age, select your gender, and pick your typical daily activity level of moderate to vigorous
physical activity. (Less than 30 minutes, 30-60minutes, more than 60 minutes).
From here the program will bring you to one of the 12 pyramid versions, ranging from
1,000 to 3,200 calories, best suited to your current needs. Click the box labeled
MyPyramid Worksheet on the right. Print the worksheet; this is a great resource to record
what you eat during the day. Repeat this process everyday or as often as you feel helpful.
You may want to consider some of the following recommendations as you plan your
daily menu.
Carbohydrates and Fiber
Recommendations suggest 45-64% of your calories come from carbohydrates:
A. Did you consume at least the minimum recommend amount of carbohydrate needed to
produce enough glucose for the brain to function?
B. Fiber: On average, how do you compare with the recommended intake of 25-35 grams?
(the recommendation for men is actually 38 grams)
_____ 0-15 grams
Low
_____ 25-35 grams
_____ 16-24 grams
Fair
_____
>35 grams
Excellent
Very high fiber intake
C. If your fiber intake was <25g/day, consider specific ways you could increase your fiber
intake.
Fruits and Vegetables contribute to your carbohydrate intake. The 2005 Dietary
Guidelines recommend sufficient amount of fruits and vegetables while staying
within energy needs.
D. Whole Grains The 2005 Dietary Guidelines recommend that at least half of your
grains (bread, rice, pasta, etc.) come from whole grains. Reflect upon how your
diet compares to these recommendations.
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Protein
A. Recommendations suggest you consume about 15% of your total calories from protein.
How does your typical intake compare?
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Fats
A. Do you limit the fat in your diet? Fat is essential in providing fat soluable vitamins and
protecting internal organs. Reflect on your typical daily fat intake.
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B. The Dietary Guidelines recommend that 20%-35% of your calories come from fat. Does
your fat intake meet this recommendation?
C. The Dietary Guidelines recommend that 10% of your calories come from saturated fat?
. Does your intake meet this recommendation?
D. The 2005 Dietary Guidelines recommend that most fats come from sources of
polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
Review your intake list the foods that fall into this category.
E. The 2005 Dietary Guidelines recommend that when selecting and preparing meat,
poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fatfree. Reflect upon how your diet relates to these recommendations: