Nutrition Analysis

Weekday

On a regular weekday, where I eat what I usually eat and there's nothing else going on, the nutrition im taking in is no where near equal to what it should be. Compared to a very healthy person, their pie chart on their fat, carbs and protein would almost be completely equally divided. Whereas for me, my intake for fat is pretty much ideal but my carbs overtake most of the space of what should be protein. My carbs will have to be cut down quite a lot in replacement for more meat or protein items. This is because since my family is vegetarian, more carbs are being eaten compared to the amount of protein were eating. Other than that, my week day pie chart seems fine. Also since I want to gain a bit more muscle, my protein should be way more than only 16% of my diet, so I will have to start eating more foods containing this nutrients much more regularly on a daily basis.

Looking at my bar graph showing my nutrient intakes, I'm not that happy with myself. Every vitamin that I take in is below then what is needed for my body. On a regular day, I take in no vitamin D at all and most of my nutrients are barely over what is necessary. I don't take in many fruits/vegetables, which might be the cause of my low numbers in the vitamin portion. Fish is also a big vitamin D supplement, and since the sun is also a source of vitamin D, I'll try to go outside more often because volleyball is an indoor sport. I will also start eating more meat, especially fish.  There are also many other nutrients that I have to work on, but mainly vitamins. My magna and selenium levels are also double then the standard, which might be a bit too high, along with my carbs, which also seems pretty high up.

This bar graph shows how much calories I take in and how much I burn on a regular school weekday. I take in about 1,596 calories, which is quite low compared to what I'm supposed to be having (2600 - 2700), plus since I'm burning more calories than I'm taking in, I would be losing weight, but my weight has remained the same for about two months with the same eating habits. There might be a limitation that we don't know about with this website, but if it is correct, it's not a good sign. I should be taking in more calories and losing less because I want to gain more muscle.

Weekends

On a regular weekend, I usually eat junk food for a meal and the rest would usually be normal home Indian food. As seen here, carbohydrates claims the name of the most dominant nutrient that enters my body. 55% of all of my diet is from carbs, which is way too much especially when I want to gain muscles. The extra carbs should be going into protein, which is again my weak point. The fats I take in on a weekday seems pretty regular as all three should be divided equally in the pie chart, making about 33% for each. When I have 32% of fat in my diet I know I'm not taking in too much or too little.

As seen here, the part which stands out the most is again the vitamin section of my bar graph. Everything else seems to be above the average 100.0 line except for a few exceptions other than the vitamins. All the vitamins other than B-6 and B-12 are below the average line by a significant amount. This again is due to the lack of fruits and vegetables in my body. Again, I'll try to incorporate fish into my diet to raise my vitamin D levels because if that's my weakest point, along with other vitamins. A box of juice everyday might help do the trick, but not do it completely. My intake on carbohydrates seems like it's way too much along with the other three above 200, I really got to cut down on my carbs. This would be somewhat of a challenge because since my family is vegetarian, most of the meals made is based off of carbohydrates.

To the left, you will be able to see a bar graph showing you how many calories I take in on a weekend and how many calories I burn on a weekend. Since I don't play much sports on the weekends except for the occasional volleyball tournament, there's not much physical activity. But the calories I'm taking in seems to be reasonable for my age group according to my small research. As long as I'm gaining more calories than I'm burning, I should be fine without losing much weight and gaining much weight.

Comparison Paragraph

According to my information above, I am more happy with my results from the weekend rather on the weekday. I honestly think this is because on the weekday I'm so stressed with work being done, meetings during lunch, studying during lunch and homework after school. This causes my mind always to be on other things rather then what to eat today and making sure it's a healthy meal. But there are two main things which stand out in both weekdays and weekends, my low intake on vitamins and my low intake on protein. Since my family is vegetarian and I only have one meal outside during weekends, I do get some protein in me but not as much as I should be getting, especially when I want to gain muscle and a bit more weight to be more fit for sports. I have to tell my mom to implement some vegetarian protein supplements into my dinner every day of the week allowing my protein to increase and my carbs to decrease. Vitamin D is mainly taken from the sun, I need to get out more during the weekends and practice shooting a few hoops in the outdoor court or maybe even take a swim. More juices need to be added into my diet to increase my intake for vitamin C and lastly for vitamin E, more soybeans and nuts should be eaten. More fruit and vegetables need to be added into my diet to see an increase in the vitamin section of my bar graphs, because right now that's my main problem.