Energy/Calories
According to the Cronometer data, I have been consuming more energy than I have used over the last two weeks. My daily goal of 2,737 kcal was 125%, which I reached by consuming an average of 3,421 kcal daily. Over time, this excess of calories could result in weight gain.
By making minor dietary adjustments, such as reducing portion sizes, switching high-calorie snacks for healthier alternatives, or reducing added sugars and fats, I can lower my overall calorie intake to comply with the recommendations for energy intake. Increasing my energy expenditure through exercise is another way to better correspond with dietary advice (Esteban-Figuerola et al., 2019). I may need to include more physical activity in my daily routine, such as walking, doing strength training exercises, or enrolling in sports or fitness courses.
Macronutrients
According to the Cronometer nutrition assessment, the diet looks slightly high in calories, with a daily caloric intake of 3,421 kcal versus the recommended 2,737 kcal. Reducing total calorie intake through dietary changes may be beneficial to better align with the energy intake recommendations. Reducing the consumption of items high in sugar and harmful fats, such as processed snacks, sweets, and fried foods, is one approach to this (Condo et al., 2019). Instead, focus on eating whole, unprocessed foods like veggies, fruits, lean meats, and nutritious fats like nuts and avocados. This strategy can help lower daily caloric intake while supplying vital nutrients to promote optimum health.
Micronutrients
According to Cronometer nutrition data, adding more micronutrients could benefit the diet. According to the report, some micronutrient targets are met while others are not. For instance, according to the analysis, the diet only achieves 49% of the goals for immune support while hitting 80% of the goals for bone health.
The diet may include foods rich in immune-supporting vitamins and minerals, such as zinc, C, and A. These nutrients can be found in citrus fruits, dark leafy greens, red peppers, and nuts (Shafiq et al., 2021). Similarly, the report reveals that just 67% of the overall vitamin targets are being met by the diet, suggesting that there may be a need to enhance the intake of vitamin-rich foods. Including more berries, kiwis, spinach, and broccoli, among other fruits and vegetables, may help boost the consumption of vitamins C and A.
References
Condo, D., Lohman, R., Kelly, M., & Carr, A. (2019). Nutritional intake, sports nutrition knowledge and energy availability in female Australian rules football players. Nutrients, 11(5), 971. Web.
Esteban-Figuerola, P., Canals, J., Fernández-Cao, J. C., & Arija Val, V. (2019). Differences in food consumption and nutritional intake between children with autism spectrum disorders and typically developing children: A meta-analysis. Autism, 23(5), 1079-1095. Web.
Shafiq, A., Hussain, A., Asif, M., Jameel, A., Sadiq, S., & Kanwel, S. (2021). Determinants of gender disparity in nutritional intake among children in Pakistan: Evidence from PDHS. Children, 9(1), 7. Web.