The BMI
My body composition analysis showed that I have a BMI of 18.3 against the normal average of 18.5. I have a height of 5.2ft and a weight of 100lb. The BMI is below average, which means there is a need for me to add weight to improve my scores. However, I was not surprised to receive this score because I tend to fall short in a healthy composition diet. Also, my activity level is sedentary, which means I have failed in making positive activity levels. Although my life, I have not put a lot of weight worthy of being considered obese, I have not been a sporty person. I have not taken part in sports, which explains my BMI score below the average rating.
Three components are making up an energy balance that is energy equilibrium, positive energy balance, and negative energy balance. The balance is defined as the correlation between the number of calories gained through the consumption of particular food and beverages and the number of calories used in physical exercises and activities. In my opinion, given my sedentary activity level and the amount of calories consumed, I have a negative energy balance. Negative energy balance is considered unhealthy because the number of calories consumed surpass the amount used in my physical activities; therefore, I am gaining weight. And right, in my opinion, the report showed that I had increased 1lb in a week.
I am currently consuming an average of 2200 calories a day. Given my level of physical activity, this amount of calories is higher. My habits of consuming four small meals in a day have contributed immensely to my high level of calorie intake in a day, which has translated into weight gains. My activity level does not match the number of calories consumed. I need to increase my activity level to match the number of calories consumed hence avoid unnecessary body weight and improve my BMI scores.
My daily report level showed that I have fallen short of meeting recommendations in my level of grain, vegetables, fruits, dairy intake, as well as surpassing my protein intake. My current grain consumption is at 34%, which is equivalent to 2.4 oz equivalent. The recommended intake is 7.0 oz equivalent. To improve my grain in taking levels, I need to increase the consumption of whole grains, which is dietary recommended. Also, my level of vegetable intake is at 49%, which is equivalent to 1.5cup equivalent, which is below the approved 3.0 cup equivalent. There is a need for me to increase the consumption of vegetables to improve my BMI.
Moreover, my fruit and dairy consumptions are below the recommended levels. It is discouraging to discover my level of fruit consumption, which is at 10% or equivalent to 0.2 cup equivalent. I need to devel0p the habit of fruit intake in between meals to meet the recommended level. My dairy consumption is at 0.7 cups equivalent, which constitutes 24% of the total recommendation. To reach this recommended intake levels, I need to increase dairy consumption during breakfast. One would wonder how I had a weight increase despite falling short in almost all the dietary intake. My level of protein consumption was higher than the recommended level. I consumed proteins at 119%, which 1.2 oz equivalent higher than the recommended 6.0 oz equivalent.
Having low grain consumption, especially whole grain, may increase corestral levels hence increasing the risks for heart disease and obesity. Also, it increases the risk of type b diabetes. Having a deficiency in the amount of fruit consumption leaves me prone to illnesses caused by vitamin deficiency. Some of these diseases are metabolic disorders and cancer. Also, together with less vegetable consumption, it may lead to worse cardiovascular health and weight gain. An imbalance causes cardiovascular diseases in sodium and potassium in the diet. Increases amount of protein consumption may lead to weight gain due to its energy density.
After reviewing my daily dietary and activity level, I need to improve in several ways. My activity level at the moment is low, and there is a need to start taking some physical exercises to enhance the use of calories. I may start on the small activities such as jogging and later increase intensity as my body adapts. I need to focus on improving my diet by first reducing the level of protein consumption at least to the recommended level hence reduce the risk of obesity. Additionally, I need to increase the level of fruit intake, which is the most disappointing results. Fruit deficiency in the body will deny me essential minerals in the body. It will also keep me protected from a variety of diseases and disorders. Half of my grain diet should be whole grain, which will help reduce the amount of cholesterol in the body hence lower the risk of obesity and heart diseases. I should increase the level of vegetable consumption by taking a variety of vegetables ranging from dark green, starchy, dry peas and beans, and orange vegetables. Also, I should control my energy levels by consuming limited extra sugars and fats to 290 calories. Overall, I am disappointed with my diet and activity levels, and I will attempt and make the necessary changes to improve my health.