For 7 days, I had to record all my food consumption as well as my activities. It was interesting to see it split into so many different groups, which was a bit telling. He compared the average intake to the recommended intake. He also looked at oil and empty calories, MyPlate and carbohydrates. I went to eatright.org and found an article about processed foods: what's okay, what to avoid, because so much of our food is processed, it's hard to get away from it. In the report, my actual calories were a little higher than recommended and my weight remained the same. The percentage was 107% and I was eating more than the recommended daily amount of calories. My actual calories were finished and I stayed at the same weight as when I started this report. Mistakes that might have occurred for me are not measuring my foods, and some foods were not in the MyDietAnalys.com database. With this error, my calorie intake might have been a little higher than indicated. In oils and empty calories, it was recommended to “limit my extra fats and sugars to 132 calories.” (Janice Thompson, 2015) My biggest problem is desserts, because most nights before bed I like a dessert, and it's usually some sort of sweet thing. This is an area I really need to work on because the older I get the more it starts to affect my health. For the three foods that in my 7 day report could be replaced with healthier options are mini frosted wheat, popcorn and cookies. Cereal could be replaced with oatmeal with blueberries, cookies could be replaced with fruit, and popcorn just needs to be homemade rather than store bought. Popcorn is not such an unhealthy snack, it just needs to be air-popped, made with olive oil and sea salt. The...... middle of paper ...... joy bad carbs, it doesn't help with the weight loss part. The article I read on "Processed Foods: What's OK, What to Avoid" says: "They are blamed for the epidemic of obesity, high blood pressure and prevalence of type 2 diabetes in our country. (Jill Kohn, 2015) He also says it's surprising "to learn that homemade whole-wheat soups and chopped apples are also processed foods." (Jill Kohn, 2015) Even some of the conveniences we have could be considered processed, like our bagged spinach or even roasted nuts. Conveniences that aren't so good are like canned fruits and vegetables, because of the sugar or sodium they contain. Looking at the 7 day report, it was interesting to see what was actually showing versus what was recommended. It shows some areas I really need to work on, like changing carbs and making better fiber choices..