Diet Analysis

Posted: November 7th, 2023

Diet Analysis Assignment

First and Last Name

Department and Academic Institution



Diet Analysis Assignment

MyPlate Food Group Recommendations

A healthy eating routine is critical to maintaining healthy growth and development. Scientific evidence continuously informs that a person is expected to select rich nutrient options when eating or drinking. According to the MyPlate exercise, I have been failing slightly to maintain a healthy diet. The assignment highlighted that I should consume 2 cups of whole fruits daily, which I have only been taking one. Moreover, it is a processed fruit punch instead of an actual fruit. I am also expected to consume 3 ½ cups of vegetables, which I have been only taking one cup. The choice of vegetables does not contain dark or red choices.  

MyPlate recommends that I should consume 9 ounces of whole grains, which I have been consuming 3 cups (24 ounces). I exceed the daily allowable amount by 15 ounces because I eat too much white rice. I am expected to consume 6 ½ ounces of proteins. While my daily amount of proteins varies, I exceed the allowable amount by 3 ½ ounces. MyPlate recommends that I consume 3 cups of dairy per day. Currently, I am taking 13/4 cups. Dairy is the only food group that I am under-consuming. The selected dairy options do not include any fortified soy alternatives and are consumed as snacks.

How to Change Meals, Snacks, Food Purchasing, Food Preparation Habits

            Like many households in developed economies, I do not have enough time to prepare whole meals and am more prone to consuming processed foods. According to Newson et al. (2013), snacking is one of the primary habits behind unhealthy and unsustainable nutrition. Foremost, I have to reduce my snacking to decrease my carbohydrate intake. If I am to snack, it should be a fruit to increase my fruit intake. I will switch from white rice to whole grains, such as black and brown rice.

Regarding food preparation, I have to replace some meat options with vegetables. Newson et al. (2013) recommend eating vegetables more to establish and maintain a sustainable feeding routine. In my case, that means ordering and purchasing meat-based meals less and switching to red and dark vegetables. Such a change requires I transform my food purchasing practices when making grocery visits. I have to alter my food purchasing patterns to avoid processed foods. The choice of food store will play a critical role in this change.

A One-Day Eating Plan


  1. Whole grain cereal (3 ounces)
  2. Fat-free or low-fat milk (1 ½ cups)
  3. Banana mixed with walnuts (1 cup)


  1. Stir-fried vegetables (2 cups)
  2. Whole wheat bread (3 ounces)
  3. A vegetable salad (1 ½ cups)
  4. Low-fat or fat-free milk (1 ½ cups)


  1. ½ plate of tuna sandwich (6 ounces)
  2. Brown rice (3 ounces)
  3. Assorted fruits (1 cup)

The meal plan highlights the food choices, but it should be mentioned that water is taken within the meal plan and outside it. As indicated by MyPlate, one of my primary objectives is to increase my daily water intake.

Food Rules Violated

Healthy eating is difficult to establish and maintain for multiple reasons, ranging from contemporary food marketing practices to lifestyle behaviours. One of the main rules I am guilty of violating is avoiding processed foods in my diet. Fast and processed foods are associated with adverse health outcomes, including obesity, cancer, and diabetes (Fuhrman, 2018; Pollan, 2009). The rule violation is associated with my food shopping practices. I must alter my food selection, opting more for fresh foods than packaged ones. I will also have to pay close attention to the manufacturing process behind labelled foods.

The second rule I violate is equally associated with my food purchasing practices. MyPlate recommends that a person eat complex carbohydrates rich in fiber. Pollan (2009) offers the same recommendation. Instead, I tend to eat refined carbohydrates, which are equally associated with high rates of diabetes and cancer (Fuhrman, 2018). While making food purchases, I will have to switch from white rice to brown rice. I will also have to buy more leguminous foods like lentils and chickpeas.

I tend not to drink a lot of water, which goes against the rules of healthy eating. I normally drink water when I feel I am thirsty instead of maintaining a consistent daily amount. Violation of the rule is associated with my daily work and school routine, which provides more access to coffee than water. I will have to reduce my coffee intake and replace it with water. Purchasing a portable water bottle might help achieve this objective.

The violation of rule four has particular similarities with rule one, as snacking is closely associated with consuming processed foods. One of the rules of healthy eating is not to engage in mindless eating (Pollan, 2009). I tend to snack because I have too much free time and snack access. I will have to replace snacks with actual meal time and reduce my preference for food products in containers. If I am to snack, I should eat fruits or varied vegetables.

The last rule I violate is eating too quickly. Fast eating is associated with less attention to the type and amounts of food consumed (Pollan, 2009). Violation of the rule is connected to my daily work and school routine, which does not provide sufficient time for eating. I must be more mindful of what, how, and when I eat and include water in each meal to help slow down the chewing.


Fuhrman, J. (2018). The hidden dangers of fast and processed food. American Journal of Lifestyle Medicine12(5), 375–381.

Newson, R. S., Lion, R. & Crawford, R. J. (2013). Behaviour changes for better health: nutrition, hygiene, and sustainability. BMC Public Health, 13(1).

Pollan, M. (2009). Food rules: An eater’s manual. Penguin Books.

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