NUTRITION PROJECTSUBMITTED TO: MR. CARLSON

SUBMITTED BY:

INTRODUCTION

I am a fifteen year old female, who is fairly active. I have multiple activities on

the go throughout the year where I either am practicing, playing, or training for

each and every night. I am 165 pounds and I am 5’9. From the things listed

above I am recommended to intake 1244 calories per day.

NUTRIENTS

On average I eat one gram over my recommended intake of saturated,

polyunsaturated, and trans fat. I consume way too must cholesterol and sodium

in my diet. I am lacking on my fiber, calcium, protein, and iron intake. I am in

taking well over my recommended amount for Vitamin A and C.

MACROS

• On average I consume too many carbohydrates in my diet. I

intake over my goal for fat and I do not consume enough

proteins.

My goals for Carbohydrate intake was 51%, fat intake was

29%, and protein intake was 20%.

The following was on average of what I would intake daily:

• 52% Carbohydrates

• 31% Fats

• 17% Proteins

GOOD DAY

WHAT I ATE.

BAD DAY

WHAT I ATE.

NORMAL DAY’S

WHAT I ATE.

WHAT I ATE.

WHAT I ATE

IMPROVEMENTS

1. Reduce my snacking

2. Increase my iron intake

3. Lower the amount of carbohydrates I eat

4. Increase my calcium intake

5. Drink more water

6. Eat more proteins

7. Decrease the amount of sodium I intake

REDUCE MY SNACKING

• On a daily bases I found myself snacking more than I should and the snacks I am eating are high in fat, sodium, and

sugar. Also, looking at my calorie intake, most of my daily calories were eaten because of snacking. When I should

be eating snacks that are high in protein, fiber, and essential nutrients. I should also be eating the majority of my

calories during meal times.

• I know that by snacking I am reducing the amount food I am eating at lunch and supper, were I should be eating the

majority of my food. This is because during these meals I eat the essential nutrients, protein, and fiber that my body

needs to function.

• In the future I plan to eat more at breakfast, lunch, and supper so that I stay fuller longer and do not feel like I need

to snack as often or as much. Realistically, I know I will still snack but my focus will be to eat healthier snacks that will

give me the nutrients my body needs, such as fruits, vegetables, and food high in protein and fiber.

• If I continue to snack the way I am I will gain weight and even worse be susceptible to heart disease, heart attacks,

and head colds.

INCREASE MY IRON INTAKE

• In my diet right now I am not eating enough iron. This is causing me to be tired, be

short of breath when exercising, have less energy, and get headaches frequently.

• In the future I plan to increase my iron intake, by taking iron supplements with Vitamin

C, wait to eat dairy and fiber products as they interfere with the intake of heme and

non-heme iron, and eat foods that are high in iron such as dark greens (spinach), nuts,

seeds, and beef

• If I continue to not get enough iron into my diet I will be at risk for iron deficiency

anemia, which will make me be fatigue, reduce my cognitive function, and be at risk

for infections and diseases.

LOWER THE AMOUNT OF CARBOHYDRATES

• In my diet right now I am in taking too many simple carbohydrates. Simple

carbohydrates, such as those found in candy, cookies, crackers, some fruits and

vegetables, soft drinks, energy drinks and fruit drinks, cause rapid spikes in my blood

sugar levels. A rapid spike in blood sugar often results in an energy crash.

• When I eat simple carbohydrates, I will pair them with a food high in protein or fiber.

Protein and fiber slow the digestion of the carbohydrates and will limit the spike in

my blood sugar levels. I will also cut back on foods and drinks that are high in sugar

with will lower me carbohydrate intake.

• If I continue in taking more than my recommended

amount of carbohydrates I will gain weight and be

at risk for diabetes and gastrointestinal distress.

INCREASE MY CALCIUM IN TAKE

• In my diet I do not ingest enough calcium. If I continue to intake a low amount

of calcium I will be at risk for calcium deficiency, which may lead to

osteoporosis. Since I am still growing, calcium is very important for my bones

to grow and be at an optimal bone mass.

• In the future I plan to take a calcium supplement and eat/drink some foods

that are high in calcium such as milk, cheese, yogurt, almonds, and avocado.

DRINK MORE WATER

• In my diet I do not drink near enough water. I usually only drink water when I work

out or do activity. This causes my digestive system to not be normal. On the days I

drink enough water I have more than two poops per day, on days my water intake

was lowered I had one poop or none.

• In the future I will drink more water by bringing a water bottle to class and drinking

a glass of water at each and every meal. This will increase my water intake and

allow my digestive system to be the same each and everyday.

• If I continue drinking the amount of water that I am, I may get dehydrated. If I get

dehydrated my body will not get enough fluid to get blood to my organs (this is an

extreme extent but still a possibility). Also, if I continue to not get enough I am

susceptible to get kidney stones and constipation.

POOP LOG

EAT MORE PROTEIN

• In my diet I do not intake enough protein. This causes one or more essential functions to not

work well or not at all. These essential functions include providing structure to my organs,

muscles, nails, and hair. Also, symptoms ranging from unpleasant to life threatening will occur.

• The foods I eat provides me with too few amino acids, especially essential amino acids, my

body breaks down protein-rich tissues – my muscles, to access them. Therefore, the initial effect

of low protein intake can be muscle wasting accompanied by increasing weakness. I may also

experience a greater number of infections because my immune system cannot produce enough

antibodies or other immune molecules. I might become increasingly irritable and develop a

skin rash and changes to your hair texture. Extreme protein deficiency can result in shock and

eventual death.

• In the future, I plan to increase my protein intake by eating more meat, seafood, nuts, seeds,

eggs, and beans. I will snack on nuts and seeds which will help me with two of my nutrition

improvements that I want to change.

DECREASE THE AMOUNT OF SODIUM I INTAKE

• In my diet I intake too much sodium. This is causing me to have high blood

pressure and reduced amount of calcium in my bones. This can possibly lead

to cancer and increases my chances of getting kidney stones.

• In the future I plan to decrease my sodium intake by using garlic and oregano

instead of sodium for flavoring. Also, I plan to eat less processed and

packaged food, as this food has lots of sodium in it. I will eat more fresh fruit,

vegetables, and meat which are low in sodium.

CONCLUSTION

• In conclusion, this project has shown me that I do not eat enough substantial

foods as I need for my age, weight, and activity level. If I do not change my

diet I will not be able to preform at my optimal potential in all of my

activities. I plan to change my diet so that I can be healthier and I will not

have the added side effects that happens when I do not intake enough or I

intake too much of a substance. With all of my activities I realized that I am

just under my calorie goal. All in all, this project has shown me where my

nutrition level is as of right now and what improvements I have to make to

become healthier.

BIBLIOGRAPHY

• http://healthyeating.sfgate.com/bad-effects-snacking-3832.html

• http://www.fitbie.com/eat-right/tips/4-scary-side-effects-super-bowl-snacks

• http://www.mydr.com.au/heart-stroke/iron-deficiency-anaemia

• http://healthyeating.sfgate.com/raise-iron-level-supplements-4850.html

• http://www.eatingwell.com/nutrition_health/nutrient_library/iron

• http://www.livestrong.com/article/465107-what-happens-when-i-eat-too-

much-carbohydrate-in-foods/

• http://www.eatingwell.com/nutrition_health/nutrient_library/calcium

• http://healthyeating.sfgate.com/can-happen-consume-much-sodium-

8977.html