Nutrition Analysis

My daily food tracking was pretty normal on what I ate everyday. I was given an 1800-calorie budget but only ended up eating under 1400 calories a day that also includes doing a 30+ minute workout. I eat a lot of fruits, veggies, dairy and protein but I don’t really eat a whole lot of grains (carbs). Doing Falcon Market l learned a lot about different foods that are good and bad for you. The snack stations the most. I don't usually eat snacks throughout the day but a lot of the snacks at the table as in cookies, the frosting, peanut butter, almond and cake mixes had trans-fat in them. I don’t have that sweet tooth so it wasn't a huge surprise for me. But at the other table booth where there was cereal, pancakes, packaged foot, turkey lunchmeat, salad and more the calorie differences was surprising. To me I think I eat pretty healthy: for breakfast, I always have fruit and a glass of milk with that I will have egg whites with veggies or oatmeal. Lunch; I usually have a salad, or hummus with veggies and turkey rolls, and for dinner I always eat some kind of of green, glass of milk, fish, chicken, pasta.

            I think there is little to do with my diet, but if I had to change one thing it would be the second and third portions. I try to take what I want to eat and that is it, but sometimes I don't realize how hungry I actually am. Anything thing I could change is the opposite sometimes I think I am hungry when I am not, I have heard that if you drink a big glass of water before you eat you won't be as hungry, sometimes food is in front of me I will just pick at it, not realizing that I am eating.  I have cut back a bunch of by sweets like dessert to once a week. During TV commercials I do a sit-ups, plank, push-ups, jumping jacks just to get my heart rate up.

            If I were coaching someone on how to eat healthy, I would tell him or her that eating foods that are rich with protein is best; you don't get so hungry as quickly. I have also noticed that the less bread, pasta, carbs I am eating the better I feel, I have more energy and don’t get so tired. I would also recommend that you get 30 minutes of exercise 5 days a week. Snacking late at night is another issue; it's not good to go to bed on a full stomach. Have dessert 2x a week instead of every night. Don’t get prepackaged meals for your dinner, cook at home instead. One thing that has helped me is that I don't watch TV during the week but if I exercise 5x a week I can watch my TV shows that weekend.