There are many factors that make up a healthy individual, and with the constant evolution of fad diets and ultra-processed foods claiming to be healthy, nutrition scientists are constantly updating, revising, and adding to their recommendations.

This is because everybody is different, and their bodies can work in slightly different ways. Genetics and family history, as well as their health status and how active they are can contribute to this. While a food can cause a temporary spike in blood pressure for one individual, the same food can cause prolonged high blood pressure in another.

Although these differences should be considered when assessing nutritional needs and health, one recommendation stays true, which is to maintain a healthy balance of carbohydrates, fats, and proteins, as well as vitamins, minerals, and water. Regardless of physical appearance, the basis for a healthy individual is their diet and the nutrients that they consume every day.  

For women between the ages of 19-25, the recommended calorie intake is 2,000 kcals a day. From my one-day journal, I consumed a total of 1,366 calories. The minimum number of calories needed to achieve nutritional adequacy is 1,200, so I am right above that amount.

While this day I ate less than the recommended amount, I would note that I eat in different amounts daily and my average weekly calorie intake is closer to 2,000 kcals. I also do not regularly exercise so there is not as much calorie demand. My BMI is 22.3, so I am at a healthy weight. I am satisfied with my average calorie intake, because my BMI is my set point, meaning that my weight shifts only slightly around a BMI of 22.3. 

I would like to maintain this weight, so I have no desire or need to consume more calories and I feel satiated after each meal. However, I would like to change the types of foods that contribute to my overall calorie intake, since I ate a lot of processed foods. Fresh, whole foods are recommended for a healthy diet and I noticed that oranges were the only truly fresh food I ate that day. 

After logging my meals, I noticed that out of the three nutrients, I eat mostly carbohydrates and fat. I also consume a lot of sodium in my diet. Based on nutritional recommendations, I should implement more fresh vegetables, especially dark leafy greens for fiber and to decrease my sodium intake. I should also eat more protein and decrease my carbohydrate intake since I am not super physically active.

Diets high in carbohydrates and added sugars can lead to an increased risk in heart disease and over consumption of sodium can lead to increased blood pressure. Paying attention to the food labels on the products I eat and their daily value for carbohydrates and sodium, as well as fiber, will help in visualizing which foods I need to eat less of.

For example, the veggie delite I ate for dinner had 88g of carbs, and the tortilla chips I ate for lunch had 38g of carbs. These values are large compared to the other things I ate that day and contributed the most to my total intake. Eating too much saturated fats can also lead to heart disease, cancer, and obesity. I could be eating more monounsaturated fats such as avocados and peanut butter, the latter would also supply more protein to my diet. 

 Eating less carbohydrates and sodium will be difficult for me because my appetite tends to lean towards salty foods as well as bread-type foods. It will be a challenge to substitute one item of food with a dense amount of carbohydrates to a higher volume of food with less carbohydrates in order to meet my calorie needs.

I believe that switching to more healthy fats would be the easier change in my diet, since I find foods with healthy fats such as nuts and seeds to be easy to take on the go as a snack. 

One Day Dietary Journal 

2:30 pm 

• Light Life Smart Dogs (2 servings)- 4g carbs, 4g fat, 14g protein 

• 4g carbs x 4 kcals/g = 16 kcals from carbs 
• 4g fat x 9 kcals /g = 36 kcals from fat = 108 total kcals 
• 14g protein x 4 kcals/g from protein= 56 kcals from protein 

• White Bread (2 servings)- 27.6g carbs, 2g fat, 5.3g protein 

• 27.6g carbs x 4 kcals/g = 110.4 kcals from carbs 
• 2g fat x 9 kcals /g = 18 kcals from fat = 149.6 total kcals 
• 5.3g protein x 4 kcals/g = 21.2 kcals from protein 

• Ketchup and Mustard (1 serving)- 5g carbs, 0.2g fat, 0.4g protein 

• 5g carbs x 4 kcals/g = 20 kcals from carbs 
• 0.2g fat x 9 kcals /g= 1.8 kcals from fat = 23.4 total kcals 
• 0.4g protein x 4 kcals/g= 1.6 kcals from protein 

• Tortilla Chips (2 servings)- 38g carbs, 18g fat, 4g protein 

• 38g carbs x 4 kcals/g= 152 kcals from carb 
• 18g fat x 9 kcals /g= 162 kcals from fat = 330 total kcals 
• 4g protein x 4 kcals/g= 16 kcals from protein 

• Salsa (10 tbsp)- 10g carbs, 0g fat, 0g protein 

• 10g carbs x 4 kcals/g= 40 kcals from carb  
• 0g fat x 9 kcals/g = 0 kcals from fat = 40 total kcals 
• 0g protein x 4 kcals/g = 0 kcals from protein 

• Water (2 cups)- 0g carbs, 0g fat, 0g protein 

• 0g carbs x 4 kcals/g = 0 kcals from carbs 
• 0g fat x 9 kcals /g= 0 kcals from fat                            = 0 total kcals 
• 0g protein x 4 kcals/g = 0 kcals from protein 

7:00 pm 

• Veggie Delight Sub (12in)- 88g carb, 5g fat, 16g protein 

• 88g carbs x 4 kcals/g= 352 kcals from carb 
• 5g fat x 9 kcals /g = 45 kcals from fat = 461 total kcals 
• 16g protein x 4 kcals/g= 64 kcals from protein 

• Veganaise (2.0 tbsp)- 0g carb, 18g fat, 0g protein 

• 0g carbs x 4 kcals/g = 0 kcals from carbs 
• 18g fat x 9 kcals /g= 162 kcals from fat = 162 total kcals 

• 0g protein x 4 kcals/g = 0 kcals from protein 

• Dr. Pepper Strawberries & Cream zero Sugar (12 fl oz)- 0g carbs, 0g fat, 0g protein 

• 0g carbs x 4 kcals/g = 0 kcals from carbs 
• 0g fat x 9 kcals /g = 0 kcals from fat = 0 total kcals 
• 0g protein x 4 kcals/g = 0 kcals from protein 

9:30 pm 

• Skinny Pop White Cheddar (.5 oz)- 8g carbs, 4.5g fat, 1g protein 

• 8g carbs x 4 kcals/g= 32 kcals from carb 
• 4.5g fat x 9 kcals /g- 40.5 kcals from fat = 76.5 total kcals 
• 1g protein x 4 kcals/g= 4 kcals from protein 

• Cuties (3)- 34g carbs, 0.8g fats. 2.1g protein 

• 34g carbs x 4 kcals/g= 136 kcals from carb 
• 0.8g fat x 9 kcals /g= 7.2 kcals from fat = 151.6 total kcals 
• 2.1g protein x 4 kcals/g= 8.4 kcals from protein 

• Water (1 cup)-  0g carbs, 0g fat, 0g protein 

• 0g carbs x 4 kcals/g = 0 kcals from carbs 
• 0g fat x 9 kcals /g = 0 kcals from fat = 0 total kcals 
• 0g protein x 4 kcals/g= 0 kcals from protein 

1,366.1 total kcals consumed. 

References  

Whitney E. N. Rolfes S. R. & Cengage Learning (Firm). (pg 22, 56, 115, 148) (2022). Understanding nutrition (Sixteenth). Cengage