I figured I would start this project off by taking a look at myself: my stats, my diet, and my health behaviors. I recorded my diet for three days and then inputted that data into the Choose My Plate Supertracker website (if you didn’t know, the Food Guide Pyramid doesn’t exist anymore. It’s now The Plate). This is the USDA’s website, and you can set goals, track your diet, physical activity, weight loss, etc. There are a number of websites like this (i.e. thecarrot.com, fitday.com), and they are all limited by the size of their databases. For those of you who have never done it, it is extremely cumbersome to analyze your diet, especially if you don’t eat many processed foods. You have to input each ingredient separately, try to estimate the portion size that you ate, and it really is a huge pain in the ass. Thus, the output that you get is just a crude estimation of your nutrient intake, but it is a great starting point, and you can learn a lot from it.
What I learned about myself, regarding nutrient intake:
- Total calories: ~1950 kcal/day (goal: 2000-2200, depending on activity of the day)
- Protein (% total kcals): 16% (goal: 10-35%)
- Carb (% total kcals): 49-52% (goal: 40-65%)
- Fat (% total kcals): 28-31% (goal: 20-35%)
- Fiber: 24-28 g/day (goal: 25)
- Fruit/Vegetables: 3-7 servings/day (goal: 5-9 servings)
I’m relatively on-point with everything, though I could stand to reduce my intake of empty calories and increase my fruit and vegetable intake. I mostly follow Michael Pollan’s (author of In Defense of Food and The Omnivore’s Dilemma) principle of “eat food, not too much, mostly plants.”
Some other diet behaviors:
- I don’t eat much meat… probably 3-4 servings poultry/fish each week. I eat red meat maybe once a month.
- I eat yogurt everyday
- I drink red wine ~5 days/wk
- I eat chocolate in some form most days
- I cook with whole grains 95% of the time
- Weakness: chips, french fries
I’m also fairly physically active. I can’t sit still for more than about 30 minutes at a time, so I’m almost always moving. I plan to keep my level of activity stable over the next year, but I will track it in order to explain any weight/body composition fluctuations. Planned physical activity consists of:
- Power yoga: 1-2x/week
- Running 1-3 miles: 2-3x/week
- Calisthenics of some sort: 2-3x/week
And now for my body composition (i.e. anthropometric measurements). Some people (mostly women) will think I’m crazy for posting this much detail about myself, but these are parameters that are most influenced by diet, so it’s important to track them.
- Height: 67″
- Weight: 127.5 lbs (normal: 121-160)
- BMI: 20.0 kg/m2 (normal: 18.5-24.9)
- Percent Body Fat (PBF): 21.4% (normal: 21-32%)
- Waist circumference: 27.5 inches
- Hip circumference: 38.5 inches
- Blood pressure: 113/77 mmHg
I think that’s everything! If you have questions about how I calculated any of this or what any of it means, please leave a comment! I’ll see you all in 2013 as a VEGAN!