Food and exercise anaysis, weekday

 The pie chart above shows the percentage of fats, carbohydrates, protein and alcohol that I took in my body that day. Basically, the nutrients I get within the weekdays are quite much on fats. Therefore, according to the nutrition pie chart, it is true that the biggest number percentage of all is fat which is almost half the percentage (45%) following with the carbohydrates (36%); the smallest is protein (19%) and alcohol (0%).

  According to my recommended daily allowance, the number that the site recommend for me is about 2200 calories. If I compare to the calories that I took in on Thursday, it was almost half the recommended number of calories for me. It was obviously unbalanced, 4016 calories on that day, and my daily recommended calorie is only 2200 calories.

The diagram above shows the nutritions with the save number of 100. Most of the groups are way off the chart. Groups that placed nearest to the 100 is magnesium.

Foods that rich in magnesiom is spinach, it is the richest sources of magnesium, other foods that rich in magnesium are beans, nuts and unrefined grains. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. In the other hand, too much magnesium can cause serious health problems, including nausea, vomiting, severely lowered blood pressure, slowed heart rate, deficiencies . Other groups that placed near 100 are vitamin A and vitamin E.

  The table above is similar to the diagram before. It shows the nutrients intake more detail. The red colors show RDA percentage that I have to aware of. Furthermore, the green colors are way off the 100% which is good for me to gain weight. The weakest group is vitamin C, it is an antioxidant and can protect your body from free radicals, which may cause heart disease and cancer. Too much vitamin C may not be harmful, but it can develop symptoms such as kidney stones and diarrhea because it is an acid.Too prevent heart disease and cancer, I should consume more vitamin C but also not too much to avoid kidney stones and diarrhea.

The information above shows the recommended size of foods that I need to aim daily. Besides that, I also need at least 30 minutes more physical activity for most of the days because I do physical activity not longer than 30 minutes.  

 The information above says that I don't do physical activities a lot, I only play football for about 15 minutes a day. So I don't a lot of physical activities within weekdays because if I do a lot of exercise, I would just lose weight caused by more calories burned. For example, if I jog for about 30 minutes, it is equals to 7.5% of my day. So I just spend most of my time seating.

I know what usually happen if a person does the same diet as mine, that the person would just be overweight for a long period of time. My achievement in the future is to gain and get the ideal weight of my height, but not to be overweight even though I eat a lot of foods contain fats.

  I'm 16 year old male with the height of 5 feet 9 inches tall and the weight 130 lbs, in a research somewhere, the ideal weight of a person with the age and height of mine is 150 lbs. Meaning, I need to gain 200 more pounds to get the ideal weight. Logically, I have to gain weight by eat more food.