Running Head: 3 Day Diet Reflection

Running Head: 3 Day Diet Reflection
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Kin 5 Fitness for Living
3 Day Diet Reflection
Octavio R. Arce
Mt. San Antonio College
Professor Tammy Knott-Silva
May 31, 2020

3 Day Diet Reflection Arce 2
In the United States today, many people tend to eat to much food and yet not enough of
essential nutrients to be healthy and well. By doing so, many people will succumb to diseases
such as “obesity, type 2 diabetes, high blood pressure, and certain cancers” (Liguori & Carroll-
Cobb, 2019, p. 271). Nutrition is important for maintaining weight and for being healthy. For
class, we were asked to self evaluate our diet by recording what we ate for 3 days. Afterwards,
we were asked to analyze our nutrition based on the Recommended Dietary Allowance (RDA).
After analyzing my data, I noted that some nutrients were within range, some were not, and then
placed in action some goals in which to correct my nutrition defects so that all my essential
nutrients would be within the RDA standards.
I started by analyzing my macronutrients, the first being carbohydrates. Based on my sex
and age, using RDA standards, I should be consuming 130 grams of carbs per day (National
Institutes of Health [NIH], 2011). Furthermore, if I want to be within 80% to 110% of the RDA,
I should be within the range of 104g to 143g per day. Based on my data, I was well below the
range with daily recorded carbs at 20.2g, 71.2g, and 18.2g. Next, I analyzed protein. According
to RDA standards, I should be eating 56g of protein per day, with a range of 45g and 62g per day
(NIH, 2011). Based on my data, I met the standard or exceeded it with daily protein intakes of
86.8, 96.2, and 62.8. However, according to our textbook, the RDA based on weight in
kilograms should be 0.8g/kg, meaning based on my weight, should be 72g per day (Liguori &
Carroll-Cobb, 2019, p. 281). Next, I analyzed my fat consumption. Based on the RDA standards,
I should be eating 18.6g of fat, with a range between 15g and 20.4g (Liguori & Carroll-Cobb,
2019, p. 277). Reviewing my data, I found that I was either below or above the recommended fat
intake with daily recordings of 11.5g, 54.2g, and 10.5g. After analyzing all the data, I was able to
see where my nutrition needed modifying, and so I started by setting some goals.
After seeing that I was deficient in my carbohydrate intake, I came up with a couple of
goals to meet the RDA standards. My first goal would be to buy some more simple
carbohydrates. Therefore, my goal will be to buy 5 servings of simple carbohydrates for the
week, in the form of medium size apples. My next goal will be to focus on complex
carbohydrates. My goal will be to add one to two servings of complex carbs per day. I will do so
by integrating a half cup of steel cut oats into my breakfast. In addition to steel cut oats, I would
incorporate half a cup of brown rice to my lunch, along with my chicken and asparagus. By
adding these carbohydrates into my daily diet, I should meet the RDA standards for the day, as
well as boost my fiber intake for the day. Moving on, my next goal will be to limit my fat intake.
For the most part, I was below the RDA standard, however, one day I surpassed the RDA
standard, therefore I need to keep a better eye on it. Best way to do so would be to add one
serving (1/5 of a medium avocado) to my lunch to meet the RDA standard. Another goal would
be to limit cheese or dressings when I go out to eat, for it was the reason why I surpassed my fat
intake for that day. By doing this experiment, I was able to identify areas in my nutrition that
needed to be modified. With those results, I was therefore able to come up with 4 goals in which
to correct the imbalances and meet the RDA standards.
In the United States today, many people tend to overeat and yet still be lacking nutrients.
This has led the US into an epidemic of obesity. One way to being healthy is through a balanced
nutrition. By reading nutrition labels and keeping track of what one eats, one can determine
whether they met the RDA standards, and if not, be able to make some adjustments to one’s diet.
Doing so can positively affect one’s overall health and wellness by preventing chronic illness
such as obesity and cardiovascular disease.

Works Cited
Liguori, G., & Carroll-Cobb, S. (2019). Questions and Answers: A Guide to Fitness and
Wellness (Kindle Locations 3088-3092). McGraw-Hill Higher Education. Kindle Edition.
National Institutes of Health. (2011). Dietary Reference Intakes (DRIs): Recommended Dietary
Allowances and Adequate Intakes, Total Water and Macronutrients.
https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/?report=objectonly

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Running Head: 3 Day Diet Reflection

Kin 5 Fitness for Living

3 Day Diet Reflection

Mt. San Antonio College

Professor Tammy Knott-Silva

May 31, 2020

nutrients would be within the RDA standards.

I started by analyzing my macronutrients, the first being carbohydrates. Based on my sex

to correct the imbalances and meet the RDA standards.

such as obesity and cardiovascular disease.

Wellness (Kindle Locations 3088-3092). McGraw-Hill Higher Education. Kindle Edition.

Allowances and Adequate Intakes, Total Water and Macronutrients.

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