Have I mentioned before that I love FOOD! All types of food, good or bad for me, I LOVE FOOD!
This love has created an obese person. My choices have not always been good choices, and now I am paying the price.
I have hypertension, type II diabetes, high cholesterol, and a weight of 262 pounds. I am not a happy person.
I have recently begun to make changes in my choices. My diet now consists of chicken, vegetables, and starches such as potatoes and rice. Starches are my downfall. I love potatoes and breads. I am working hard on trying to cut more of those out of my daily diet, but it is so hard.
Going forth and taking what I have learned in this class, I do know that I need to make better choices. I need to add fruits into my daily diet. I do not get the nutrition I need when I don't.
To start making better choices, I am going to use the website
https://www.choosemyplate.gov/MyPlate to start helping me know what I need daily as far as serving sizes and nutrients are concerned. It breaks things down and shows you how much you have had each day, and where you are lacking. This is an example of my plan that The Supertracker on https://www.supertracker.usda.gov/myplan.aspx created for me. It is going pretty good so far, but I am still lacking in areas.
My Plan
This
plan shows your daily food group targets — what and how much to eat
within your Calorie allowance. Enter your meals in Food Tracker to see
how you stack up.
Talk with your health care provider about an eating
pattern and physical activity program that is right for you.
| DonnaDoo12's Plan Your plan is based on a 2000 Calorie allowance. You can set a personal Calorie goal in My Top 5 Goals. |
| Calories | Allowance | |||||||||||||||||||
| Total Calories | 2000 per day | |||||||||||||||||||
| Food Group | Food Group Amount | “What counts as…” | Tips | |||||||||||||||||
| Grains | 6 ounce(s) per day | 1 ounce of Grains | Tips | |||||||||||||||||
| Whole Grains | ≥ 3 ounce(s) per day | 1 slice of bread (1 ounce) ½ cup cooked pasta, rice, or cereal 1 ounce uncooked pasta or rice 1 tortilla (6 inch diameter) 1 pancake (5 inch diameter) 1 ounce ready-to-eat cereal (about 1 cup cereal flakes) See more Grain examples | Eat at least half of all grains as whole grains. Substitute whole-grain choices for refined grains in breakfast cereals, breads, crackers, rice, and pasta. Check product labels – is a grain with "whole" before its name listed first on the ingredients list? | |||||||||||||||||
| Vegetables | 2½ cup(s) per day | 1 cup of Vegetables: | Tips | |||||||||||||||||
| Dark Green Red & Orange Beans & Peas Starchy Other | 1½ cup(s) per week 5½ cup(s) per week 1½ cup(s) per week 5 cup(s) per week 4 cup(s) per week | 1 cup raw or cooked vegetables 1 cup 100% vegetable juice 2 cups leafy salad greens See more Vegetable examples | Include vegetables in meals and in snacks. Fresh, frozen, and canned vegetables all count. Add dark-green, red, and orange vegetables to main and side dishes. Use dark leafy greens to make salads. Beans and peas are a great source of fiber. Add beans or peas to salads, soups, side dishes, or serve as a main dish. | |||||||||||||||||
| Fruits | 2 cup(s) per day | 1 cup of Fruit: | Tips | |||||||||||||||||
| 1 cup raw or cooked fruit 1 cup 100% fruit juice ½ cup dried fruit See more Fruit examples | Select fresh, frozen, canned, and dried fruit more often than juice; select 100% fruit juice when choosing juice. Enjoy a wide variety of fruits, and maximize taste and freshness, by adapting your choices to what’s in season. Use fruit as snacks, salads, or desserts. | |||||||||||||||||||
| Dairy | 3 cup(s) per day | 1 cup of Dairy: | Tips | |||||||||||||||||
| 1 cup milk 1 cup fortified soymilk (soy beverage) 1 cup yogurt 1½ ounces natural cheese (e.g. Cheddar) 2 ounces processed cheese (e.g. American) See more Dairy examples | Drink fat-free (skim) or low-fat (1%) milk. Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions. | |||||||||||||||||||
| Protein Foods | 5½ ounce(s) per day | 1 ounce of Protein Foods: | Tips | |||||||||||||||||
| Seafood | 8 ounce(s) per week | 1 ounce lean meat, poultry, seafood 1 egg 1 Tablespoon peanut butter ½ ounce nuts or seeds ¼ cup cooked beans or peas See more Protein Food examples | Eat a variety of foods from the Protein Foods group each week. Eat seafood in place of meat or poultry twice a week. Select lean meat and poultry. Trim or drain fat from meat and remove poultry skin. | |||||||||||||||||
| Oils | 6 tsp. per day | 1 tsp. of Oil: | Tips | |||||||||||||||||
| 1 tsp. vegetable oil (e.g. canola, corn, olive, soybean) 1½ tsp. mayonnaise 2 tsp. tub margarine 2 tsp. French dressing See more Oil examples | Choose soft margarines with | zero trans | fats | made | from liquid vegetable oil, rather than stick margarine or butter. Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening). Replace solid fats with oils, rather than adding oil to the diet. Oils are a concentrated source of Calories, so use oils in small amounts. | |||||||||||||||
Get Additional GuidanceI like the fact that it gives me tips to use to get the nutrients that I need, and I don't have to try and search every food, to see the benefits of it.
(https://sd.keepcalm-o-matic.co.uk/i/keep-calm-and-love-food-43.png)
https://www.choosemyplate.gov/MyPlate
https://www.supertracker.usda.gov/myplan.aspx
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