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Did I Eat from All Food Groups and did I Stay within Portion Limits as Recommended?

The food groups that I was aiming to eat from included whole grains, vegetables, and fruits. I was also aiming to eat dairy products, protein foods, and oils. Although I was able to eat from all these food groups, I did not manage to stay within the portion limits recommended by Super Tracker.

How did my Dietary Intake for the Three Days Compare to the Recommendations by the Super Tracker?

During the first day when I started tracking my dietary intake, I was able to eat vegetables according to the recommendations given by Super Tracker. On this day, I was not able to eat grains, fruits, and dairy and protein foods as per the recommendations are given by Super Tracker. On my second day, I was only able to take grains according to the Super Tracker recommendation. I was unable to eat vegetables, fruits, and dairy and protein foods according to the Super Tracker recommendation. On my third day of tracking my dietary intake, I was able to take adequate fruits according to Super Tracker recommendations. I was also not capable of eating enough grains, vegetables, fruits, and dairy and protein foods as per the recommendations of Super Tracker.

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A calorie is a measurement unit or a tool just like ounces and inches. A calorie measures the energy contained in beverages and food. Calories can be termed as the fuel used to engage in daily activities such as working or playing. Even when one is resting, the body is actively burning calories, but at a very minimal rate. The rate at which calories become used in the body constantly changes so as to meet the energy requirements of the body. The rates at which calories are burned or used in the body vary from one person to another during different phases or stages of life. Different food will yield different amounts of calories when eaten. Therefore, some foods will provide the body with more energy than others, because they produce more calories. When a person takes more calories than the body can burn, they are stored or deposited as fat. When one burns more energy than he or she is consuming, the body ends up relying on the energy stored to make up the deficit. To know the calories that one requires, Basal Metabolic Rate is used. To remain healthy, one should ensure that daily calorie intake is equivalent to the energy needed.


Carbohydrates are also called energy giving foods. They are the greatest source of energy in the body. This is because they are easily converted into glucose (Wardlaw & Smith, 2009). Two major types of carbohydrates are complex and simple. Depending on their source and processing, carbohydrates can be termed as healthy or unhealthy. Healthy carbohydrates are almost in their natural state, while unhealthy carbohydrates are highly refined and processed. Food rich in starch contains complex carbohydrates. Naturally occurring complex carbohydrates are found in foods such as beans, barley, and bananas. Complex carbohydrates in refined foods are found in foods such as white bread, white flour, cakes, and biscuits. Natural sugars are present in vegetables and fruit. Chocolate jellies and soft drinks contain refined sugars. Carbohydrates should make approximately 45 %- 65 % of the diet. For a healthy diet, one should strive to limit the quantity of added sugars and instead choose whole grains over refined grains. Some of the disorders affiliated with carbohydrates include hypoglycemia, diabetes, and hyperglycemia.


Fats are essential nutrients required for the normal functioning of the body. They supply energy to the body and enable uptake or utilization of the other nutrients in the body. They help in the absorption of fat-soluble vitamins, such as vitamin E, D, K, and A. Some fats are soluble in organic solvents and others are insoluble in water. Depending on their structure, fats are solid under room temperature. Consuming a larger amount of fat than the body requires will lead to obesity and the increase in cholesterol level and thus increase one’s prevalence to heart diseases. There are three major types of fats, and they include saturated, unsaturated, and Trans fats. Saturated fats are solid at room temperature. They are mostly present in animal products. Trans fats are fats that have undergone hydrogenation. Unsaturated fat is in the form of a liquid at room temperature. It is mostly found in soils and plants. Unsaturated fats have been known to be healthier than saturated or Trans fats.

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Proteins are complex and large molecules made up of amino acids. There are 20 kinds of amino acids that can come together and make a protein. The arrangement of amino acids will define the unique three-dimensional structures of a protein and its function in the body. In the human body, proteins account for 20 % of the body weight. Proteins are contained in the human bones, skin, and muscles. The functions of proteins in the body include strengthening and building tissues, making antibodies for the immune system, producing hormones and enzymes. Moreover, proteins are used in muscle contractions. During starvation, proteins can be a source of energy. There are two types of proteins, and they include essential and non-essential proteins. Non-essential proteins can be synthesized in the human body. On the other hand, essential proteins must be supplied to the body by proper foods. An adult male will need approximately 58 grams of protein, while an adult woman will need 48 grams. Depending on the level of deficiency, protein deficiency symptoms include edema, weight loss, and slow healing of wounds. Other symptoms include constant fainting and brittle hair.


Dietary fiber is also called roughage. It is the indigestible component of the food that pushes through the human digestive system. Fiber is essential in the re-absorption of water in the digestive tract and the easing of bowel movements. There is soluble fiber and insoluble fiber. Soluble fiber dissolves in water, and it changes as it goes through the digestive system. Whole grains and raw fruits are major sources of fiber. Insoluble fiber accelerates the elimination of toxic waste through the colon. It also prevents constipation by promoting regular bowel movements. Soluble fiber helps in reducing the amounts of cholesterol in the body and regulates sugar intake.


The body cannot store water, and thus drinking fresh water is essential. Water constitutes approximately 50 %-75 % of the body weight. The body can get approximately 20 % of the water from the diet taken. An adult living in a temperate zone should drink at least 1.5 liters of water a day. This will help keep the body hydrated. Water has five major roles in the body. Water is an essential part of cell life where it acts as a carrier or transporter of nutrients to cells. Water is also involved in metabolic and chemical reactions. It helps in regulating body temperature and transportation of nutrients. Inadequate amounts of water lead to dehydration.


Sodium is an essential electrolyte and mineral required in the human body. Its key role is to preserve water equilibrium within the human body cells. It also helps in the transmission of nerve impulses and muscle coordination. Together with potassium, it helps in blood pressure regulation. Despite these crucial roles, sodium is needed in very small amounts, and the kidneys help in its extraction. Large amounts of salts are found in processed foods in the form of salts. Its major source is the table salt which is composed of 40% sodium and 60 % chloride. An adult male needs 1, 500 mg of salt. In America, sodium deficiency is very rare, because most people overconsume sodium. Excessive amounts of sodium in the body will lead to edema or water retention.

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Did Logged Physical Activity Apply to an Average Week?

The logged physical activity in Super Tracker did not average to a week.

How do I Feel about my Physical Activity Profile and how could I Improve

My physical activity was not very vigorous, and I did not achieve my set time of engaging in physical activity. To improve my physical activity, I will allocate more minutes to running and jogging in the morning. Additionally, instead of using a power-driven mower at home, I will be using a manually driven mover. I will also continue with my hobby of playing table tennis.

Do I have Limitations (time, injuries) which Prevent an Increase of my Physical Activity?

Yes, I have time limitation, and this may prevent me in increasing my physical activity. However, I believe that having a comprehensive schedule of tasks will help me find more time to engage in physical activities.

My Energy Balance and the Quality and Quantity of Food I ate

My energy balance and quantity and quantity of food I ate can be termed as average. Although I managed to eat from the food groups I had targeted, the amount was not adequate. Additionally, the quality of the food I ate was not very good according to the reports generated from the Super Tracker. My energy or calorie target was 2, 4000, but I never achieved this figure.

Consider Goals you Want to Achieve and Add them into the System

The goal I would like to consider is to lose weight and have 150 lb.

Did your Goals Change Daily Recommendations of Food Intake and Exercise?

When I changed my goal to reach a weight goal of 150 lb from the current 172, daily recommendation of food intake changed from 2, 400 calories per day to 2, 600 calories. Exercise recommendation changed to heavy activities like weight lifting, push-ups, heavy yard work, and working with resistance bands.

Which are Three Goals you Entered in the System? Are these Goals Realistic?

  • Losing weight
  • Exercise from the previous 200 minutes per week to 350 minutes per week
  • Increase dietary intake of grains and fruits.

All of these goals are realistic, and I am confident that I will achieve them.