dietary analysis elizabeth ferrer (spring 2013)
DESCRIPTION
Dietary Analysis: This is my 2 day dietary analysis where the first day I chose was a regular day of eating and the second day is a close to perfect day of my healthy diet. This power point focuses of the Myplate guidelines, Dietary Reference Intake (DRI), Acceptable macronutrient Distribution range (AMDR), and Adequate Intake (AI) goals.TRANSCRIPT
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Dietary Analysis Elizabeth Ferrer
HUN1201
Spring 2013
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Recom
men
dati
on
s
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Activity Level: Very Active
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Part I: Usual Diet
Thursday
February 7, 2013
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Food List
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Daily Multi-Vitamin
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Bar
Gra
ph
Rep
ort
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Nutrition Facts
Report
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Calorie Assessment
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My Plate
Report
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Part II: Revised Diet
Wednesday
February 27, 2013
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Food List
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Bar
Gra
ph
Rep
ort
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Nutrition Facts
Report
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Calorie Assessment
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My Plate
Report
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2 Day Comparison Report
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2 Day Comparison Report
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2 Day Comparison Report
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Part III: Analysis of Results
1. Did the revised diet meet your goals for the macronutrients and Micronutrients? Yes
Macronutrient DRI Goal
Goal %
Carbohydrates 276.54 81%
Protein 47.17 221%
Fats 62.57 103%
Micronutrient
DRI Goal Goal %
Minerals
Calcium 1,000.00 133%
Iron 18.00 95%
Magnesium 310.00 112%
Phosphorus 700.00 155%
Potassium 4,700.00 80%
sodium 2,300.00 55%
zinc 8.00 123%
Micronutrient
DRI Goal
Goal %
Vitamins
Vitamin A 700.00 299%
Thiamin 1.10 130%
Riboflavin 1.10 214%
Niacin 14.00 195%
Vitamin B6 1.30 277%
Vitamin B12 2.40 468%
Vitamin C 75.00 326%
Vitamin D 15.00 101%
Vitamin E 15.00 84%
Folate 400.00 150%
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• I was likely to reach toxicity levels before I reevaluated my diet because of the multi vitamin supplement I was consuming additional to the vitamins I was getting from the foods in my diet.
• Folate (folic acid)• Spinach, garbanzo beans, carrots, peppers, couscous, and multi vitamin • No deficiency or toxicity
Fat Soluble Vitamins: • A
• I have a high level. But not toxic because comes from vegetables: Carrots, spinach, and field greens salad.
• No deficiency or toxicity• D
• The sardines, milk(1%), and multi vitamin • No deficiency or toxicity
• E• Spinach, sardines, salad dressing, multi vitamin, mangos, and peppers.• No toxicity• A little lower than perfect
• K• Although the dietary analysis did not include this vitamin, my multi vitamin
accounts for 30% of the Daily Value. • Greens and Milk (1%). • No deficiency or toxicity
Are you at risk for deficiency or toxicity? Explain your answer.
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Water Soluble Vitamins:
• B1: Thiamin
• Salmon, couscous, mangos, spinach, and multi vitamin.
• No deficiency or toxicity
• B2: Riboflavin
• Milk (1%), salmon, sardines, banana, spinach, cheese, and multi vitamin
• No deficiency or toxicity
• B3: Niacin
• Salmon, sardines, couscous, banana, spinach, peppers, and multi vitamin
• I went over my DRI goal reaching 27.27.mg/day, but it becomes toxic after 35mg/day
• B6
• Salmon, bananas, spinach, garbanzo beans, peppers, and multi vitamin.
• I went over my DRI goal reaching 3.60.mg/day, but the upper level is 100mg/day
• B12
• Sardines, salmon, milk (1%), and multi vitamin.
• No deficiency or toxicity
• C
• Peppers, spinach, melon, mango, banana, and multi vitamin.
• I reached 244.42mg/day from all the fruits I consumed. The upper level is 2g/day, so I am not at the toxicity point.
• No deficiency or toxicity
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Minerals• Calcium
• Plain yogurt (low-fat), milk (1%), cheddar cheese, sardines, Greek yogurt, spinach. • I went over my DRI goal reaching 1,328.68mg/day, but the toxicity level is 2,500mg/day.• No deficiency or toxicity
• Iron • Ezekiel Bread, sardines, field greens salad, couscous, salmon, carrots, multi vitamin. • No deficiency or toxicity
• Magnesium • Spinach, banana, salmon, milk (1%), couscous, garbanzo beans, and sardines. • No deficiency or toxicity
• Phosphorus • Milk (1%), salmon, sardines, cheddar cheese. • No deficiency or toxicity
• Potassium • Spinach, salmon, banana, milk (1%), carrots. melon, sardines, mangos. • According to the Daily value my slightly lower 3,745.23mg/day intake of potassium is at the
average 3,500mg/day, while the Adequate Intake is 4700 mg/day• No serious deficiency or toxicity
• Sodium • Sardines, plain yogurt, Ezekiel bread, garbanzo beans, cheddar cheese, milk (1%), spinach,
carrots, Greek yogurt, and salmon. • My low sodium intake 1,259.20mg/day is good because the body only needs 200mg/day to
function. • The Daily Value is 2,400mg/day and the Upper Level is 2,300mg/day. • No deficiency or toxicity
• Zinc • Milk (1%), sardines, cheddar cheese, couscous, spinach, garbanzo beans, salmon, and multi
vitamin.
• No deficiency or toxicity
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2. Did you achieve your goal of consuming 8 servings of fruits and vegetables per day?
• Yes, I exceeded by 8 servings of fruits and vegetables for my perfect day.
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• Did you utilize the principles of healthy diet planning-moderation, adequacy, variety and balance effectively? Explain your answer in detail.• Yes I used the 4 principles of healthy diet throughout my perfect day.
• Moderation: This is eating the right amounts of foods while meeting nutritional needs and maintaining a proper weight. For me this especially applies to the extras, like sweets. • Candy Bar, Special Dark, sweet chocolate, half of a1.45oz bar, 114 calories.
• Adequacy: My diet provides all the proper essential nutrients to maintain a healthy body weight.• Vitamins and minerals(multi-vitamin) • Proteins(salmon, Greek yogurt)• Carbohydrates(couscous, Ezekiel bread)• Fats(Salad dressing, cheddar cheese)• Water(104% of daily goal).
• Variety: I involved an assortment of foods within and across food groups. • Fruits• Vegetables, legumes • Lean meat, fish, nuts, and legumes• Bread, rice, and pasta.• Milk, yoghurt, and cheese.
• Balance: Getting the right types and amounts of foods and drinks to supply nutrition and energy for maintaining an active body and supporting normal growth and development.
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3. What is your BMI? • 21.6
• Is it healthy? • Yes, because it is in between 18.5 – 24.9
• What are the guidelines for BMI? (calculated by height and weight)BMI Categories:• Underweight <18.5• Normal weight 18.5 – 24.9• Overweight 25 – 29.9• Obesity 30 or <
• What are the health implications of an unhealthy BMI? • An unhealthy BMI maybe considered underweight, overweight, and/or obese. • According to the National Heart, Blood, and Lung Institute, certain health factors make
a high BMI more dangerous. For example, issues like high blood pressure or high levels of "bad" LDL cholesterol indicate that you present a risk of developing other cardiovascular conditions associated with being overweight or obese, as is a family history of heart disease or other cardiovascular issues. Low levels of physical activity also prove dangerous. Tobacco use, as always, exacerbates health risk and problems.
• http://www.livestrong.com/article/article/110780-health-effects-bmi/#ixzz2NYq3Io2A
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• Discuss your family history of chronic diseases. • None
• What additional changes would you have to make in the future to prevent diseases you are at risk for? • Although my family has no past chronic diseases, through this course I have learned
more about animal products. An additional change I want to make is to be careful when consuming a lot of meat or non-lean animal fats concerning cholesterol and LDL (bad cholesterol).
• Of the changes you made in this class and/or after this project, which ones are you likely to continue practicing? • I will continue splitting my daily Female Teen Advantage multi vitamin tablet in half
instead of taking the whole tablet everyday. On my first assessment I found myself on the high levels close to toxicity with some vitamin such as; Vitamin B3 (Niacin). I will also take into account how much protein I am consuming, because I had my daily grams of protein higher than my daily goal.