Day Diet: Recommended Intake For Each Food Group

1 How does your diet compare to your recommended intake for each food group? * Grains and whole grains My consumption of grains had slightly exceeded with a value of 6.5 oz. eq. to that of the goal which was only 6.0 oz. eq. Meanwhile, the recommended carbohydrate caloric intake is 45 to 65% as it provides majority of energy requirement. Hence, an individual’s diet should consider its various sources such as grains. In this case, the slight excess was not that worrisome. However, I should consume more whole grains such as oatmeal and limit my intake of pastries with refined grains such as cupcakes and cookies, as these contain added sugars and solid fats (Whitney and Rolfes, 2019). * Vegetables I only consumed 1.0 cup eq. as compared to the 2.5 cup. eq. target goal for the vegetable food group. In consequence of my inadequate intake, I also lacked on these nutrients: Vitamin A, Vitamin K, alpha-tocopherol, dietary fibers, potassium and magnesium as seen on my Intake vs. Goal report. Hence, I should eat dark, green leafy and orange vegetables such as broccoli, spinach, lettuce, cabbage, carrots and sweet potatoes. Additionally, I should consume legumes such as beans and lentils. Moreover, vegetables should be part of my daily diet in order to meet my fiber requirement as it can help in weight management and prevention of chronic diseases (Whitney and Rolfes, 2019). * Fruits I only consumed 1.1 cup eq. as compared to the 2.0 cup. eq. target goal for the fruit requirement. Thereby, I had deficits on some vitamins, dietary fiber and potassium as observed on my Intake vs. Goals report. Thus, I should vary my fruit intake particularly whole or sliced fruits rather than mixed fruit juices. My diet should add bananas, avocados, strawberries and dried fruits. I should refrain from taking canned fruits as it contains added sugars (Whitney and Rolfes, 2019). * Dairy I only consumed 2.0 cup eq. as compared to 3.0 cup eq. goal for dairy requirement. As a result, I lacked in Vitamins A and D. Thus, my diet should include milk and its derivatives, cheese and egg products. Also, several dairy products nowadays are fortified with these vitamins, so I should read their food labels as it will aid me in meeting my dairy requirement. * Protein Foods I consumed 6.0 oz. eq. which is slightly greater than my goal of 5.5 oz. eq. protein requirement. Some studies revealed that an intake slightly more than the current recommendation may have benefits especially for older adults. Proteins are needed for tissue growth and repair. However, protein intake should not exceed so much as it can lead to heart and kidney diseases. Also, I should vary my protein sources as the USDA Food Patterns suggests that 20% should come from seafoods; approximately 70% from meat and eggs and the remaining 10% from nuts and legumes (Whitney and Rolfes, 2019). I should also be mindful of food labels to avoid excessive protein intake. * Oils My intake of linoleic and linolenic acids were only 56% and 68% of the target recommendation, respectively. These are essential fatty acids only obtained on diet and is needed for normal growth, cognitive development and prevention of heart diseases. To make up for my deficits, I should include vegetable oils such as corn and canol...