Food and liquid consumption
Record all food and liquid consumption for three days (72 hours). Details of everything eaten are needed. For example, 1 whole wheat pita, ¾ cup lettuce, 1 tablespoon mayo, 3 oz. sliced turkey, ½ oz. mild cheddar cheese, ¼ small tomato, and ¼ small pickle.
Input all food and beverage consumption
Ensure that you can download a nutritional report that has (a) a food log and (b) the percent consumption of carbohydrates, protein, and fat.
Assess whether your intake of protein, carbohydrates, and fats aligns with the suggested guidelines found at this link: https://avitahealth.org/health-library/macronutrients-a-simple-guide-to-macros/
Compare your results to the guidelines and describe what adjustments should be made to improve body composition.
Submit a 500-word written analysis of what you learned
Record Your Food Intake:
- Start a food journal: Use a notebook, app, or online tool to record everything you eat and drink for the next 72 hours. Be as detailed as possible. Include:
- Time of consumption
- Type of food or beverage
- Amount consumed (e.g., 1 cup, 2 slices, etc.)
- Brand (if applicable)
Examples:
- 8:00 AM - 1 cup oatmeal with ½ cup berries and 1 tablespoon almond milk
- 11:00 AM - Small apple
- 1:00 PM - Tuna salad sandwich on whole wheat bread with lettuce and tomato
Track Your Beverages:
- Include all beverages you consume, including water, coffee, tea, juice, soda, etc.
Download a Nutritional Report:
- Once you've recorded your intake for 3 days, use a nutrition tracker app or website. Many offer free versions with basic reports. Popular options include MyFitnessPal, Lose It!, or Cronometer.
- Input all the details from your food journal.
- Look for reports that provide:
- A food log summarizing your intake
- Macronutrient breakdown (percentage of carbohydrates, protein, and fat) in your diet
Analyze Your Results:
- Compare your intake: Visit the Avita Health website (https://avitahealth.org/health-library/macronutrients-a-simple-guide-to-macros/) to find the recommended macronutrient ratios based on your goals (weight loss, muscle gain, etc.).
- Calculate your intake percentages: Divide the total grams of carbohydrates, protein, and fat from your nutritional report by your total calorie intake and multiply by 100%. This will give you the percentage breakdown of your macros.
- Compare your calculated percentages to the suggested guidelines.
Identify Adjustments:
- If your macros fall outside the recommended range, consider adjustments:
- Protein: If below recommendations, add protein sources like lean meats, fish, eggs, legumes, or tofu.
- Carbohydrates: If exceeding recommendations, consider reducing refined carbohydrates (sugary drinks, white bread, pastries) and increase complex carbs like whole grains, fruits, and vegetables.
- Fats: Aim for healthy fats like avocado, nuts, seeds, and olive oil.
Write Your Analysis:
Now that you have analyzed your data, you can write your 500-word report. Here's a suggested structure:
Introduction: Briefly introduce the concept of macronutrients and their importance in body composition.
Methodology: Describe how you tracked your food intake and downloaded a nutritional report with macro breakdowns.
Results:
- Present your food log for the 3 days in a table format or clear narrative.
- Show the macro percentages you calculated from your report.
Discussion:
- Analyze if your macro intake aligns with your goals and the recommended guidelines.
- Discuss any discrepancies between your intake and recommendations.
Action Plan:
- Propose specific dietary adjustments to improve your body composition.
- Explain how these adjustments will impact your macro intake.
Conclusion: Summarize your key learnings from this exercise.
- Mention the importance of tracking food intake and understanding macros for achieving your health goals.
Additional Tips:
- While recording your food, be honest and accurate.
- Don't drastically change your diet without consulting a healthcare professional or registered dietitian.
- Remember, this is just a starting point. You may need to adjust your plan as you progress.
By following these steps, you can effectively track your food intake, analyze your macro consumption, and develop a plan to improve your body composition through dietary changes.