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Eat Positive! Personal Nutrition Analysis
There are many components that make up a healthy lifestyle, including a healthy diet. A healthy diet provides your body with the fuel and nutrients it needs while reducing your risk of chronic disease and allowing you to lose weight. Please answer the following questions, which cover the most crucial aspects of healthy eating and weight loss, to get an analysis of your current eating habits:
BMI Calculation:
Please enter your:
Weight:
lbs.
& Height:
Ft.
In.
Your Body Mass Index is:
Your BMI Category is:
Weight history:
Describe your recent weight history (last 3 months) (choose 1): No Change in Weight.
Since you're currently maintaining your weight, your calorie intake is likely meeting your calorie output when taking your resting metabolic rate (influenced by your sex, age, height, weight, and body composition), daily activities, and exercise into account. If you are trying to lose weight, you must work to 1) decrease your calorie intake, 2) increase your calorie output, and/or 3) improve your metabolism.
Since you've been losing weight, your calorie intake is likely less than your calorie output when taking your resting metabolic rate (influenced by your sex, age, height, weight, and body composition), daily activities, and exercise into account. In order to lose the weight, you have likely 1) decreased your calorie intake and/or 2) increased your calorie output.
Since you've been gaining weight, your calorie intake likely exceeds your calorie output when taking your resting metabolic rate (influenced by your sex, age, height, weight, and body composition), daily activities, and exercise into account. If you are trying to lose weight, you must work to 1) decrease your calorie intake, 2) increase your calorie output, and/or 3) improve your metabolism.
Eating Pattern:
Although calories are have the most influence on weight changes, a healthy eating pattern also plays a large role. It can influence the amount of calories you've consumed that are stored instead of burned. It is very important to give your body fuel consistently rather than skipping meals and overeating at any one time! Which best describes your current eating pattern (choose all that applies if you eat inconsistently day to day)? Eat very little during the daytime and overeat in the evening.
Your eating pattern would be greatly improved with consistent fuel during the day and lighter food intake in the evening. By eating most of your calories during the evening, you are setting yourself up for increased fat storage and low daily energy levels. Also, you are likely tanking your metabolism which makes it very difficult to lose weight or maintain a healthy weight.
Your eating pattern would be greatly improved with a consistent breakfast and consistent, intentional snacks between meals. Healthy snacks do a few things: 1) they provide an opportunity to get in needed nutrients (like fiber, calcium, etc), 2) they can improve metabolism and energy levels, and 3) they reduce the risk of being overly hungry at the next meal. Furthermore, more fuel during the day and lighter food intake in the evening may decrease your fat storage and improve your daily energy levels. By eating only a couple times per day, you are likely tanking your metabolism which makes it very difficult to lose weight or maintain a healthy weight.
Your eating pattern would be greatly improved with a healthy, consistent breakfast each morning. Breakfast provides a great opportunity to get in needed nutrients (such as fiber, protein, and calcium) while jump-starting your metabolism and energy levels for the day. If you find that you are never hungry for breakfast, it may be that you are eating too much at night. By continuing your nightly fast until mid-morning or noon, you are likely decreasing your metabolism which makes it very difficult to lose weight or maintain a healthy weight.
Your eating pattern for meals is fine. However, your snacks would be greatly improved if they were consistent, intentional, and portioned instead of "grazing." Healthy snacks do a few things: 1) they provide an opportunity to get in needed nutrients (like fiber, calcium, etc), 2) they can improve metabolism and energy levels, and 3) they reduce the risk of being overly hungry at the next meal. On the other hand, uncontrolled snacking sets you up for chronic overeating and intake of unhealthy foods. With healthy, portioned snacks, you may improve your energy levels and metabolism.
Your eating pattern is great. Since you eat a consistent breakfast and consistent, intentional snacks between meals, you are likely giving your body good energy and maintaining a healthy metabolism. Healthy snacks do a few things: 1) they provide an opportunity to get in needed nutrients (like fiber, calcium, etc), 2) they can improve metabolism and energy levels, and 3) they reduce the risk of being overly hungry at the next meal. Furthermore, more fuel during the day and lighter food intake in the evening may decrease your overall fat storage.
Carbohydrates and Fiber:
Carbohydrates are a very important nutrient that provides energy, fiber, vitamins, and minerals. Choosing the right types of carbohydrates in the correct portions is a key to healthy eating and healthy blood sugars (especially if you have Diabetes or Pre-Diabetes). More than that, fiber can decrease the amount of your calories that are stored rather than burned and plays a vital rule in overall weight maintenance and health. Which best describes your grain intake (choose one)? (Grains include: wheat, barley, rye, oats, rice, sorghum, millets, triticale, buckwheat, quinoa, fonio, and products made from them) I only choose 100% whole grain products.
Your grain choices are great. You focus on healthy grains that provide fiber, vitamins, and minerals. Unlike refined grains, which work in your body the same way sugar does, whole grains are a healthy part of a balanced diet.
Your grain choices are okay, but can be improved. Virtually all grain products can be found in their 100% whole grain form now. It is important to focus on healthy grains that provide fiber, vitamins, and minerals. Unlike refined grains, which work in your body the same way sugar does, whole grains are a healthy part of a balanced diet.
Your grain choices need to be improved. Virtually all grain products can be found in their 100% whole grain form now. It is important to focus on healthy grains that provide fiber, vitamins, and minerals. Unlike refined grains, which work in your body the same way sugar does, whole grains are a healthy part of a balanced diet.
Although many carbohydrate sources, including grains, have gotten a bad rap in recent years, whole grains provide essential fiber, vitamins, and minerals. Unlike refined grains, which work in your body the same way sugar does, whole grains are a healthy part of a balanced diet. If you avoid them, you may be missing some nutrients your body needs.
Fiber
Fiber is very important for overall health and I consider it to be the foundation of preventative nutrition. It keeps your gut healthy, which keeps your whole body healthy. It can help reduce weight gain, cholesterol, and spikes in blood sugar. How many servings of whole grains, beans, legumes, fruits, vegetables, nuts, and seeds do you eat each day?
lCloseEdit FileWhen finished, click Save or Cancel below. Change PermissionsReadWriteExecuteUserGroupOtherFile VersionsWarninTable sugar, like all other sources of refined carbohydrates, works its way through your digestive track very quickly, is absorbed 100% by your intestines, is carried by your bloodstream to your liver where it is packaged as blood glucose, and re-enters your bloodstream until insulin causes your cells to let it in for storage. Once insulin acts, any excess sugar that you've consumed is stored (usually as fat). Most all food, except fiber, goes through a similar process?the problem with refined sugar is the speed at which the process occurs. Since it is very quick, your body's normal amount of "basal" insulin is not usually enough and your pancreas must send out an extra shot of insulin to help. The more insulin needed, the more glucose stored. A small amount of sugar is not necessarily too detrimental, but if your day includes sources of sugar (or refined grains, which act in the same way) throughout, your blood sugar and subsequent need for insulin will cause a roller coaster of energy levels and an increase in fat storage. For people more sensitive to refined carbohydrates, it can mean low energy levels, headaches, light-headedness, or otherwise "crash" after a refined carbohydrate source is eaten - this is not how you want to spend your day!
g: Restoring an older version will overwrite the current file without backing it up. New ArchiveArchive Name Back to Control PanelWeb Site .htaccess Editor Archive Gateway Disk Usage FTP FileManagTreats made with sugar, like all other sources of refined carbohydrates, works their way through your digestive track very quickly, are absorbed 100% by your intestines, are carried by your bloodstream to your liver where they are packaged as blood glucose, and re-enter your bloodstream until insulin causes your cells to let it in for storage. Once insulin acts, any excess sugar that you've consumed is stored (usually as fat). Most all food, except fiber, goes through a similar process?the problem with refined sugar is the speed at which the process occurs. Since it is very quick, your body's normal amount of "basal" insulin is not usually enough and your pancreas must send out an extra shot of insulin to help. The more insulin needed, the more glucose stored. A small, controlled treat (no more than one per day) is not necessarily too detrimental, but if your day includes sources of sugar (or refined grains, which act in the same way) throughout, your blood sugar and subsequent need for insulin will cause a roller coaster of energy levels and an increase in fat storage. For people more sensitive to refined carbohydrates, it can mean low energy levels, headaches, light-headedness, or otherwise "crash" after a refined carbohydrate source is eaten - this is not how you want to spend your day!
er FrontPage Extensions Secure Server Server Information Set Site Editor View my Web site Visitor Statistics WebSite Creator by CM4all E-Mail MailCentral AtMail AutoResponder Change Catch-All Manage Spam Filter POP Mail Sugary drinks (yes, even including 100% juice), like all other sources of refined carbohydrates, work their way through your digestive track very quickly, are absorbed 100% by your intestines, are carried by your bloodstream to your liver where they are packaged as blood glucose, and re-enter your bloodstream until insulin causes your cells to let it in for storage (from mouth to bloodstream can take as little as 15 minutes!). Once insulin acts, any excess sugar that you've consumed is stored (usually as fat). Most all food, except fiber, goes through a similar process?the problem with refined sugar is the speed at which the process occurs. Since it is very quick, your body's normal amount of "basal" insulin is not usually enough and your pancreas must send out an extra shot of insulin to help. The more insulin needed, the more glucose stored. A small amount of 100% juice (4 oz./day) may have some health benefits, but consuming more than this tips the balance to where the bad outweighs the good (whole fruit is a much better choice because it contains natural sugars + fiber!). If your day includes sources of sugar (or refined grains, which act in the same way) throughout, your blood sugar and subsequent need for insulin will cause a roller coaster of energy levels and an increase in fat storage. For people more sensitive to refined carbohydrates, it can mean low energy levels, headaches, light-headedness, or otherwise "crash" after a refined carbohydrate source is eaten - this is not how you want to spend your day!
Of note, sports drinks are completely appropriate for athletes - if consumed immediately before, during, or immediately after training the sugar is burned for energy or used to replenish glycogen stores (if not in excess).
Domain DomainCentral Add Registered Domain to Account Custom DNS Record Domain Pointing Manager Registrar Transfer Subdomain Pointing Manager Account Information BillingCentral Change Account Info Change E-Mail Addresses Change Password Manage Subscriptions Resend Account Info Set Security Question E-Commerce ShopSite Scripting and Add-Ons CGI and Scripted Language Support Carbonite 2GB Limited Enhanced Script Library Form Builder InstallCentral Manage MySQL Scheduled Jobs Marketing Services Community Toolbar Constant Contact Directory Listing Google $50 AdWords Credit Google Webmaster Tools Marketing Guide SubmitNet WebSite Grader Yahoo! Sponsored Search Credits YellowBrix TutorialsChanging directory permissions using FileManager BetaFresh and Frozen fruit (without added sugars) is a great source of whole-food carbohydrates. Yes, it still contains natural sugars. However, since it is in whole form, it also contains fiber (similar to how whole grains contain starch + bran fiber). When compared to juice, it is a much better choice - for example, an orange contains 5-7 grams fiber, orange juice contains 0. Whole fruits are also great sources of vitamins, antioxidants, phytochemicals (disease preventing/fighting components) which all work best together in whole form. Canned fruits, because they usually contain added sugar and/or juice are not good choices. Pureed fruits, such as applesauce, are good choices if they do not contain added sugar and have 2-5 gm fiber. If you are carbohydrate sensitive, or have been diagnosed with Pre-Diabetes, Diabetes, or Hypoglycemia, it is imperative to control your portion of whole fresh or frozen fruit (to just 1 serving at a time - 1 cup chopped, 1 baseball size, or ? banana) and add a protein source.
Fats
When trying to eat a healthy diet, it can be confusing to sort through healthy and unhealthy fats. Some fats, such as omega-3 fats and those used in Mediterranean Diets, improve cholesterol levels, reduce risk of disease, and improve health, while others are very detrimental.
What type (s) of fat do you use to cook and/or bake (choose all that apply)?
Olive Oil
Olive Oil, especially extra-virgin, is one of the best fats you can use (mostly because of the polyphenols it contains, not the fats). Especially when used without heating (on cooked or raw vegetables, on bread, etc) it has may reduce bad cholesterol, increase good cholesterol, reduce heart disease, reduce blood pressure, possibly reduce breast cancer, improve blood sugar control in people with Diabetes, prevent bone loss, reduce belly fat accumulation and insulin insensitivity, and reduce risk for other degenerative diseases such as atherosclerosis, diabetes, asthma, colon cancer, and arthritis. It has anti-inflammatory properties, helps reduce free-radical damage, supports gut health, and may help you lose fat. However, it is best used within a healthy calorie level, not just added without regard to portion or total calories. It can be used in place of butter/margarine as a spread and to replace fats in cooked/baked foods. Of note, it is a good idea to keep it as less than 300 degrees F, though; as it can release harmful fumes above this temperature (all oils can release harmful fumes above their specific smoke point). One strategy for stir-frying is to stir-fry with broth, then add olive oil immediately after the dish is removed from heat.
Canola oil is a good fat choice (although unheated extra-virgin olive oil may have more health benefits). It contains high levels of monounsaturated fats and the most omega-3 fats of traditional cooking oils. While it has been made a villain by some, it does NOT contain toxins, high amounts of erucic acid or glucosinolates, or other harmful chemicals (unless heated too high). It is not rapeseed oil, but oil produced by canola plants which were created by traditionally cross-breeding techniques. Its smoke point is higher than olive oils, so it may be a better choice when you need to heat oil to a high heat. However, as with all oils, you'll receive the most health benefits and the least risk of releasing harmful fumes if it's used unheated or only slightly heated.
Nut and Seed Oils are good fat choices (although unheated extra-virgin olive oil may have more health benefits). Generally, they contain high levels of monounsaturated fats, fat-soluble vitamins (such as vitamin E), and other health-promoting components. They have differing smoke points, and as with all oils, are best used (for the most health benefits and the least risk of releasing harmful fumes) unheated or only slightly heated.
Flaxseed oil may be a great fat choice as it is very high in the plant source of omega-3 fats, acid alpha-linolenic acid (a biologic precursor to omega-3 fatty acids found in fish, such as eicosapentaenoic acid). However, research is mixed as to whether flax oil has the same effect on health as the omega3 fats in fish oil (the body converts ALA to DHA and EPA). Many of the other health attributes associated with flax have been confirmed using flaxseeds, not flax oil. Flax seeds, as a whole food, also contain fiber and lignans, which may reduce some cancers and provide all the health benefits of other fibers. For now, the best advice is to use Extra Virgin Olive Oil, Ground Flaxseeds, and Fish Oil for a myriad of benefits from fats.
The jury's still out on this one?coconut milk, in some studies, has actually been shown to improve both good and bad cholesterol despite its high level of saturated fats. In other studies, researchers have concluded that it raises bad (LDL) cholesterol. Furthermore, when isolated as oil, any possible health benefits may be voided as it is likely that other components of coconut milk (not the fat) provide health benefits. For now, I recommend using coconut milk, not coconut oil when a recipe calls for it. Otherwise, use extra virgin olive oil as your primary fat choice.
Although we all know people (especially in past generations who did not sit in front of a computer all day) who ate butter 3 times per day and lived to be 90 years old, it is still not a healthy fat choice. It is a more "natural" product than margarine, so it's true that it doesn't have transfats or other chemically-altered components. However, it is full of saturated fats. Instead of using butter, I recommend use extra virgin olive oil as your primary fat choice.
Margarines were created to replace butter when it was decided that butter's saturated fats were detrimental to heart health. However, in order to make margarine, food scientists had to chemically alter the bonds of vegetable oil by adding hydrogen and create trans bonds from cis bonds (trans and cis refer to the structure of the bonds). As a result, they created transfats which are now known to be more detrimental to your heart health than the saturated fat they were trying to replace. The bottom line: neither transfat-containing-margarine or butter are healthy fat choices. Instead, I recommend using extra virgin olive oil as your primary fat choice. (Of note, even foods that are labeled with 0 grams of transfat on the nutrition label may have transfats. Look in the ingredients list, if "hydrogenated oils" are listed, the food contains transfats.
Margarines were created to replace butter when it was decided that butter's saturated fats were detrimental to heart health. However, in order to make original margarines, food scientists had to chemically alter the bonds of vegetable oil by adding hydrogen and create trans bonds from cis bonds (trans and cis refer to the structure of the bonds). As a result, they created transfats which are now known to be more detrimental to your heart health than the saturated fat they were trying to replace. Now, there are margarines that claim to not have transfat - and, some of them don't. But, most still have a list of about 20-30 chemically altered components. The bottom line: natural is better than chemically altered (who knows what health problems are going to be associated with these components in 20 years?). Instead of any margarine, I recommend using extra virgin olive oil as your primary fat choice. (Of note, even foods that are labeled with 0 grams of transfat on the nutrition label may have transfats. Look in the ingredients list, if "hydrogenated oils" are listed, the food contains transfats.
Vegetable shortenings were created to replace lard when it was decided that lard's saturated fats were detrimental to heart health. However, in order to make vegetable, food scientists had to chemically alter the bonds of vegetable oil by adding hydrogen and create trans bonds from cis bonds (trans and cis refer to the structure of the bonds). As a result, they created transfats which are now known to be more detrimental to your heart health than the saturated fat they were trying to replace. The bottom line: vegetable shortening and lard are not healthy fat choices. Instead, I recommend use extra virgin olive oil as your primary fat choice. (Of note, even foods that are labeled with 0 grams of transfat on the nutrition label may have transfats. Look in the ingredients list, if "hydrogenated oils" are listed, the food contains transfats.
Although we all know people (especially in past generations who did not sit in front of a computer all day) who ate bacon every morning and cooked with lard, it is still not a healthy fat choice. Lard is a more "natural" product than margarine, so it's true that it doesn't have the bad transfats or other chemically-altered components. However, it is full of saturated fats. Instead of using butter, I recommend use extra virgin olive oil as your primary fat choice.
Omega-3 Fats
How many times per week do you eat the following:
Your saturated fat intake is likely very low, which is great! However, you must take care to not just avoid animal products, but get in all the nutrients your body needs by consistently eating non-animal protein sources.
Your saturated fat intake is likely very low, which is great! Keep in mind, though, that you do need consistent protein sources in your diet. Take care to not just avoid animal products, but get in all the nutrients your body needs.
Your saturated fat intake can likely be improved by choosing only lean animal products. When you eat saturated fat, your liver takes it and turns it into "bad cholesterol." By choosing lean protein sources, you will continue to get the nutrients your body needs without the extra saturated fat.
Your saturated fat intake is likely too high. When you eat saturated fat, your liver takes it and turns it into "bad cholesterol." By choosing lean protein sources, you will continue to get the nutrients your body needs without the extra saturated fat.
Your transfat intake is likely low?which is great! Transfats are processed fats, not found in natural foods, that are linked to increased cholesterol levels and heart disease. Stick to natural snacks and foods and you will minimize your intake of transfats.
Your transfat intake may or may not be low enough. Processed foods that list 0 grams of transfat on the nutrition label still contain transfats if they list "partially hydrogenated oil" on the ingredients list. Transfats are processed fats, not found in natural foods, that are linked to increased cholesterol levels and heart disease. Stick to natural snacks and foods, and you will minimize your intake of transfats.
Your transfat intake may or may not be low. Processed foods that list 0 grams of transfat on the nutrition label still contain transfats if they list "partially hydrogenated oil" on the ingredients list. Transfats are processed fats, not found in natural foods, that are linked to increased cholesterol levels and heart disease. Stick to natural snacks and foods, and you will minimize your intake of transfats.
Your transfat intake is likely too high. Even processed foods that list 0 grams of transfat on the nutrition label still contain transfats if they list "partially hydrogenated oil" on the ingredients list. Transfats are processed fats, not found in natural foods, that are linked to increased cholesterol levels and heart disease. Stick to natural snacks and foods, and you will minimize your intake of transfats.
Your transfat intake is likely too high. Even processed foods that list 0 grams of transfat on the nutrition label still contain transfat if they list "partially hydrogenated oil" on the ingredients list. Transfats are processed fats, not found in natural foods, that are linked to increased cholesterol levels and heart disease. Stick to natural snacks and foods, and you will minimize your intake of transfats.
Sodium:
Sodium is found in many foods and acts as a preservative and flavor-enhancer. Although these properties make it appealing, it can also contribute to high blood pressure. The recommended upper limit for healthy adults is 2300 mg of sodium per day, and those with high blood pressure may need to further reduce it to less than 1500 mg per day. What are the main sources of sodium in your diet (choose all that apply)? Table salt, added to foods during or after cooking:
The addition of small amounts of table salt is not usually a problem for those with normal blood pressure who use fresh foods (ex: adding salt/pepper to fresh steamed broccoli) and do not consistently get large amounts of sodium from processed foods (canned, boxed, or fast foods). However, if you use large amounts of table salt and/or also include processed foods, you are likely getting too much sodium. Furthermore, those who already have high blood pressure should minimize all sources of sodium. As an alternative, try steadily decreasing added table salt as saltiness is usually an acquired taste. You can also use salt substitutes (such as Mrs. Dash) and other seasonings/herbs. One teaspoon of salt has ~2400 mg sodium, just above the upper level recommended for most healthy adults for an entire day.
Many condiments have high amounts of salt as they are designed to add flavor to foods. If they are being added to fresh foods, there are not other high sodium foods in the diet, and you have healthy blood pressure, it may be okay to include them. However, they should not be used if you also use other high-sodium foods and/or have high blood pressure. As an alternative, try making your own condiments and reduce the salt in the recipes (ex: homemade BBQ sauce or marinara sauce) or buy reduce-sodium varieties.
Many canned foods have high amounts of salt as because it is used as a preservative. These foods should be minimized. Replace regular-sodium canned items with reduced-sodium varieties when they are needed. And, try to use fresh or frozen vegetables instead of canned ones.
Many snack foods have high amounts of salt for preservation and flavor. These foods should be minimized as they have sodium AND other harmful ingredients such as transfats. In their place, snack on fresh, natural foods such as fruits, vegetables, yogurt, unsalted nuts, etc.
Almost all fast food is high in sodium. Additionally, it is usually high in undesirable fats and calories. Try to make easy meals at home instead of opting for fast foods. When it is needed, eat ?fresh? fast foods such as a healthy, vegetable-loaded sandwich or salad with grilled protein and a low-fat dressing.
Calcium
Calcium, whether from dairy products or supplements, is very important for bone health, nervous system health, and healthy weight maintenance. How many servings of the following do you get everyday:
Fluids and Hydration
Many adults do not get enough daily fluid and are in a chronic stage of dehydration which may lead to headaches, digestion issues, and fatigue. Your body is made up of mostly water! Drinking enough will help you fight off food cravings, flush your body, and keep you regular! Which best describes your daily intake of non-caffeinated, non-alcoholic fluids (choose one):
0-32 oz. of fluid
Your fluid intake is very low - most adults need ~64 oz. per day + more when they are exercising or live in humid/hot conditions.
Your alcohol intake is likely fine. You do not likely take in too many calories from alcohol or cause damage to your liver. However, since you do drink it inconsistently, you are not likely raising your good cholesterol as a result of alcohol intake. (This is not usually a problem, though, since you can raise it with cardiovascular exercise!)
Your alcohol intake is slightly high for one sitting. You may take in enough calories to sabotage any weight loss efforts and you may be at risk of damaging your liver. Your intake would be improved by cutting this amount down to 2 or less drinks at one time. And, since you drink it inconsistently, you are not likely raising your good cholesterol as a result of alcohol intake. (This is not usually a problem, though, since you can raise it with cardiovascular exercise!)
Your alcohol intake is too high for one sitting. You are likely taking in enough calories to sabotage any weight loss efforts and you may be at risk of damaging your liver. Your intake would be improved by cutting this amount down to 2 or less drinks at one time. Furthermore, this amount of alcohol can diminish your liver's ability to metabolize fat for up to 72 hours (and therefore, your ability to lose it). And, since you drink it inconsistently, you are not likely raising your good cholesterol as a result of alcohol intake. (This is not usually a problem, though, since you can raise it with cardiovascular exercise!)
Your alcohol intake is likely fine. As long as you take the alcohol calories into account with your eating plan, you will not likely take in too many calories from alcohol or cause damage to your liver. And, since you drink it consistently, you may be improving your good cholesterol as a result of alcohol intake. (You can also do this with cardiovascular exercise!)
Your alcohol intake is too high. You are likely taking in enough calories to sabotage any weight loss efforts and you may be at risk of damaging your liver. Your intake would be improved by cutting this amount down to 2 or less drinks at one time. Furthermore, high amounts of alcohol can diminish your liver's ability to metabolize fat (and therefore, you ability to lose it). Since you drink it consistently, you may be improving your good cholesterol as a result of alcohol intake. But, the bad far outweighs this positive when drinking this amount and you can also raise your "good cholesterol" with cardiovascular exercise!
Cardiovascular Exercise
Cardiovascular exercise is extremely important for heart health and healthy weight maintenance. It can also reduce stress and reduce your risk for diabetes. You will likely not meet your weight goals without adequate cardiovascular exercise, so it needs to be a priority along with eating healthy! Which best describes your cardiovascular exercise routine? No consistent, daily cardiovascular exercise
Your current amount of cardiovascular exercise is too low. Take small steps to increase it to 30 minutes/day, 2-3 days/week. Then, find ways to increase it to 5 days/week.
Your current amount of cardiovascular exercise is slightly low?the number of days needs to be increased. Take small steps to increase it to 2-3 days/week. Then, find ways to increase it to 5 days/week.
Your current amount of cardiovascular exercise is great!
Thank you for completing this comprehensive nutrition analysis! As you review your results, don't let yourself become overwhelmed if you have a lot of changes to make. By following the principles taught in Eat Positive!, you will eat the nutrients you need (fuel for your body) and lose weight!
To print results, highlight entire analysis field, right click, and choose "Print Target."
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