Through the results of tracking my diet, I have realized that maybe the reason that I have been losing so much weight recently is because I never reach the amount of calories I should be eating, yet I work out so much. Lately, I have been working on college apps and it has been stressing me out a lot, along with school work and extra circulars. Since the summer, I have dropped 20 pounds because I either have not had time to eat or forgot to eat. This has led to a major deficiency in protein and wheat. At school, I would have a bag of fruit and veggies with a carton or two of soy milk. Although my dairy seems to be lacking, I have a pretty good amount of daily fruit and veggies. However, it is more difficult to carry about grain and protein because it tends to get messy. Therefore, I lack in those calories during the weekdays. But during the weekend, I have a lot more time to eat and spend more family time, which means that my diet is more well-balanced. Although my diet is more balanced, I have more empty calories consumed.
Later on, I noticed how the Falcon Market activity went hand in hand with tracking my diet. Since I don't eat at fast food restaurants or go to cafes like Starbucks (simply because I have no time), It did help me understand the protein, calories, sugars, and fat in all kinds of processed foods; even fruit and veggies. I believe that I have a pretty clean diet in which all of the fresh produce I consume is either all natural or organic from high-end food stores. This is a great thing because these kinds of produces are cleaner and higher quality. However, according to my BMI, I am lacking in many different areas such as nutrition and calorie intake.
All I really need to do in order to fix these mistakes is by forcing myself to eat during appropriate times. I should have an alarm on my phone that reminds me to eat and I should get a lunch box that backs nutritiously balanced meals. Maybe homemade organic creamy avocado pesto pasta with shrimp or chicken and slices of roasted heirloom tomatoes could be one of the meals I eat for lunch or dinner (adds the protein and grain that is lacking in my current diet.) I should continue the bags of fruit for breakfast. However, I should pack some more cartons of soy milk or yogurt to ensure that I get enough dairy in my diet. For snacks, I should pack granola bars and mixed nuts for more good fats and protein. That will hopefully keep me more energized because throughout the day, I often times feel weak, tired, and dizzy.
If I had the ability to coach someone on nutrition, I would first tell them that no matter what, you have time for your health so don't skimp out on the necessary nutrition required in order to function properly. Looking at my diet and lifestyle, it is not healthy how weak and tired I feel sometimes. Taking care of yourself is far more imperative than any test or college app. Following, I would advise them to shop at high end groceries stores to make sure that they are getting the quality produces that their body deserves. A diet that is heavily dairy and fruit based for breakfast is good because it can keep you going throughout the beginning of your day because the dairy keeps you full and the fruit is a huge requirement in the five food groups. Also, making sure to drink water is important. Dehydration can be very dangerous and one way to keep track of your hydration is by checking the color of your urine or using a water bottle that marks when and how much you should be drinking. For lunch and dinner, I would rely heavily on whole grain pastas and rice for enough grains. Grains offer carbs which give you the energy you need. It also keeps you full, along with protein. Protein helps you grow and build muscle. Something that is nutrient-dense like salmon or chicken/turkey breast is great because it has a plethora of the necessary vitamins, minerals, carbohydrates, lean protein, and good fats that make up a healthy diet. Snacks should be foods that reinforce protein because a small amount of protein in just two meals is not enough. So keeping granola bars high in protein and mixed nuts are imperative to end the day with flying colors in all five food groups: grain, vegetable, fruit, dairy, and protein. With all of these combined, your body should have the right amount of nutrition for a healthy and happy lifestyle.
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