Calorie Intake

My calorie in gain for the three daytimes isnt appropriate. I documented each item I ate, surprisingly it wasnt as high as I imagined it to be. I thought it would be a lot higher be spend a penny I dont watch what I deplete Eke I should. My calorie intake should be or so 2000 and it was around 2869 on day 1. Even though I went everyplace 869 calories each calorie mess affect the body. Calories testament affect weight, wellness, and energy aims. If a person eat ons more(prenominal) than they burn they gain weight. Same If someone burns more than they eat they will lose wait.Just as If someone eats as much as they burn then they eat the weight will remain the same. If someone calorie intakes too low it may cause reduced muscle plenteousness (Calorie Explained). If there are no provender energy sources to keep the vital organs functioning it uses the muscle mass for energy, so it will chance on the person feel sluggish and tired. A high calorie diet puts stress on the body . It can enlarge the risk of diabetes, heart disease, and length of life. As I mentioned earlier about muscle mass the body mass Index or IBM allows anyone to human body out their body mass according to their weight and height (Merriam Webster).My IBM is 17. 5(Calculate organic structure Mass index). It is considered underweight, but I am still healthy a small frame runs in my family. However if it wasnt hereditary I would canvass to find way to boost my IBM to a normal range of 18. 5. B. The DIR for each nutrient over the three days that I record what I ate.. The DIR for carbohydrates was 130, It was being 75 and three hundred percent. The DIR for fiber was 25, and was mingled with 75 and three hundred percent. Linoleum Acids DIR was 12 and It was slight than 75%. To step-up my DIR I would try to eat chicken or pizza. Cholesterol was 30 and the percent was less than 75%.TO increase cholesterol DIR I would try and eat more eggs or sausage. Calcium is 1000 and it was betwee n 75 and ccc percent. Sodium was 1500 and less than 75%. To help increase my sodium intake I would try to eat bacon In the morning or cheese as a snack. Copper Is 900 and between 75 and 300 percent. Iron DIR Is 18 and was between 75 and 300%. Magnesium Is 310 and between 75-300%. Selenium Is 55 and less than 75%. To Increase selenium I could eat more whole grains or eat more fish. atomic number 30 is 8 and less than 75%. To help increase zinc I could eat more spinach or prop. Vitamin A is 700 and between 75-300%. 6 is 1. And less than 75%. 812 is 2. 4 is less than 75%. Eating bananas or lean pork would help increase 8 DIR. Vitamin C Is 75 is less than 75%. I could try to eat more strawberries and oranges to submit Valiant C DIR. Vitamin D Is 25 and between 75 and 300%. Vitamin E Is 15 and between 75 and 300%. Vitamin K Is 90 Is less than 75%. Trying to eat more beans and strawberries to increase DIR of Vitamin K. paginate is 400 and is between 75 and 300%. Thiamin is 1. 1 and less than 75%. Eating more bread and nuts can increase DIR. Niacin is 14 and less than 75%. I can eat more chicken and peanuts to increase level.Cooling is 425 and is between 75-300%. Potassium is 4700 and over 300%. If your body has to much potassium It can lead to hyperemia. Phosphorus was 700 and over 300%. Too much LLC. Some interpolates in my diet that I could make would be choosing something more healthy as a relievo for the unhealthy item. Instead of ranch and butter on a oven broil potato I could pass on that and Just eat the bake potato as is. Also, before I throw mayo. On a slice of bread try to replace it with mustard. My intake of saturated plunk was 1 1. 67% which is a little high. Considering it should be around or less than 10% of total calories.If it was much higher than that it would be a concern of mine because trans/saturated alter is considered the worst type of fat by some doctors. This type so fat will urge forward the bad cholesterol, OLD, and lower the goo d cholesterol, HAD, in your body. A combination of the both cholesterol being altered can increase many health risk such as heart disease. 2. With that being said I can take steps in the right direction to make more healthy choices and have a healthier life style. I could switch from red meat to strictly sea food. I would remove things such as steak from my diet, to lower cholesterol, that would lead too serious of jobs.One chore resulting from a lot of red meat in the diet and the level of cholesterol being raised would be heart disease. Another problem with red meat is it is linked to colon cancer (Dry. Sears). A change I could make other than red meat would be to take more vitamins to insure I push back the recommended amount for each vitamin. I dont drink a lot of milk so I dont get the vitamin D I should. Taking a vitamin D pill or putting milk would help so later on in life I dont develop osteoporosis or something of that nature. The hardest of changes for me would be not to fasten in or eat foods that have been cooked in oil.