Eat At Your Own Risk: Vegetarian

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Eat At Your Own RiskVegetarian

• By Cassandra Wells

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Pescetarian

• A person whose diet excludes animals with the
  exception of fish and focuses instead on
  vegetables, fruits, and grains.

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• For more drastic results I also eliminated
  processed foods from my diet

This was the most challenging part of the diet!
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For the week, my daily diet basically consisted
of fruits, Vegetables, and brown rice.
I kept a journal recording the amount of calories
in each food, specific nutrients such as
saturated fats, cholesterol, sodium, sugars, and
vitamins. I also recorded each foods Caloric
Ratio Pyramid.
This graphic indicates the percentage of the
food's calories that are derived from the three
main macronutrientscarbohydrates, fats, and
protein.
www.nutritiondata.com
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• Apple 95 Calories
• 0 saturated fats, cholesterol, and sodium with
  19g sugar
• Vitamin A-2
• Vitamin C-14
• Iron 1 95 Carbs 3 Fats 2 Protein
• Carrots 52 Calories
• 0 saturated fats, cholesterol, and sodium with
  6g sugar
• Vitamin A-428
• Vitamin C-13
• Calcium-4
• Iorn-2
• 89 Carbs 5 Fats 6 Protein
• Brown rice 216 Calories/per cup
• 0 saturated fats, cholesterol, and sodium with
  1g sugar

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Healthy Diet

• Counting calories can be used to achieve or
  maintain a desired weight, but just because your
  goal may be reached, this does not necessarily
  mean you are receiving all the essential
  nutrients and food groups needed for a healthy
  diet.
• The nutritional food pyramid is used for breaking
  down the needed food groups
• http//www.mypyramid.gov/

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Food Pyramid

• Categories
• Grains-recommended that 3 ounces of whole grains
  are consumed daily
• Vegetables- recommends 2-3 cups per day
• Fruits- includes a variety of fruits, 1-1 ½ cups
  needed daily with a limit on fruit juices
• oils- fat sources should come from fish, nuts,
  and vegetable oils, excluding solid fats. 5-6
  teaspoons are recommended
• Milk- 3 cups of low fat or fat free milk is
  recommended. Substitutions such as yogurt or
  cheese will work as well.
• Meats and Beans - low fat or lean meats are
  best, recommended that you focus on fish, nuts,
  beans and seeds.

http//www.mypyramid.gov/
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Reflection

• The hardest thing about the diet was eliminating
  processed foods. In the first few days I felt
  more tired than usual probably because I gave up
  caffeine and sugars found in processed foods.
• Eventually I started to feel better and by the
  end of the week I could see slight differences in
  my body, I lost 4 pounds in the seven days
• Overall I think the pescetarian diet is a good
  choice and healthy one to follow
• I think that eliminating processed foods is a
  good idea, but it is really hard to accomplish,
  so eating processed foods in moderation would be
  more realistic.