Real-Life Food Choices

Eat nine servings of veggies a day, drink quarts of water, load up on fiber -- we all know what the doctors and nutritionists recommend. But in real life, of course, people don't always make the best fitness and food choices.

So just how does an "average" American's diet shape up from a nutritional standpoint?

WebMD asked four healthy people -- all college-educated, none following a specific health or weight-loss diet -- to keep a food diary for one day. Then, Molly Kimball, RD, a sports nutritionist at the Ochsner Clinic's Elmwood Center in New Orleans, gave them the verdict on what they're doing right -- and what they might want to re-think.

Our four volunteers, who asked that we refer to them by first name only, vowed to be completely honest about their food choices, whether good, bad, or ugly. Here's how their diets fared.

1. RACHELE

Bio: 36, magazine editor in Atlanta, husband, no kids

Body type: Think Olive Oyl

Exercise: Elliptical trainer in the evening

Food diary:

9:20 a.m.

• Whole-grain bagel with margarine
• 12-oz. fountain cola (she hates coffee)
• 12-oz. calcium-fortified orange juice

Noon

• Corndog (plain)
• 35 French fries (half-order) with honey-mustard sauce
• 1/2 cup field greens (mesclun), no dressing
• Fried apple pie, fast food style, (you must eat these occasionally or leave Georgia, she claims)
• 4 small slices honeydew melon (1/4 inch by 4 inches)
• 1 similar-sized cantaloupe slice
• 12-oz. cola

4 p.m.

• Fast food fried chicken sandwich with two pickle slices
• Half order of fries

6 p.m.

• 12-oz. can of orange-flavored sparkling water
• 3 large gulps of bottled water
• 8-oz. of yet another type of sparkling water

8-8:30 p.m.

• 2 large glasses of Chardonnay (8 oz. each)

10 p.m.

• 12-oz. can of flavored water
• Two fruit-flavored, chewable antacids (for calcium)
• Medium banana

Nutritional tally:

• Approximately 2,400 calories
• 400 grams of carbohydrate
• 55 g protein
• 65 g fat
• 44 ounces of hydrating fluids (not caffeinated or alcoholic)

(Needs depend on weight and level of activity, but half a gram to one gram of protein per pound of body weight and 30-50 grams of fat a day is ideal. All women, and men over 50, should get 1,500 mg calcium a day. For men under 50, 1,000 grams is a good target.)

Here's what Rachele is doing right, according to Kimball. She:

• Eats frequently (every four hours or so), which helps keep her metabolism stoked and keeps hunger pangs away.
• Has a good calcium intake, with calcium-fortified juice and supplements.
• Has a good intake of fruits, both fresh fruits and juices.
• Drinks plenty of sparkling waters with no calories or artificial sweeteners.

Here are some healthy changes Rachele could make, Kimball says:

• Add protein to breakfast. With all those high-sugar carbs (soft drink, fruit juice) and even whole-grain carbs (bagel), but no protein, she's probably having a dip of energy mid-afternoon. She can help prevent this by having only half a bagel, along with a tablespoon of peanut butter or slice of cheese.
• Decrease sugar intake. She could try more sparkling water in place of the soft drinks.
• Eat fewer fried foods. She could try to limit them to once weekly, or every other day. This will decrease her intake of both saturated fat and the trans fats everyone is talking about, both of which have been linked to an increased risk of heart disease. Rachel could order a fast-food grilled chicken sandwich instead of a fried one, and have salads (with just a little dressing) in place of fries.
• Eat more veggies. The mixed greens was the only serving Rachel had all day. She could try also dipping raw veggies (red peppers, carrots, broccoli, etc) into a dip while she enjoys her wine.
• Cut back on alcohol. A serving of wine is 4 ounces, so Rachele actually had four "glasses" of wine. The recommended intake for "moderate alcohol consumption" for women is one drink a day. Rachel could mix her Chardonnay with sparkling water to create a wine spritzer.
• Get more fiber. Rachel should have sandwiches on whole grain bread when possible, increase her fruit and veggie intake, and snack on whole grain crackers.

Next Up: "Teddy Bear" Jeff