users.rowan.eduusers.rowan.edu/~caballera2/caballerodietanalysis.docx · web viewamanda caballero...

Amanda CaballeroDr. BullardDiet Analysis ProjectBasic NutritionOctober 22, 2015

Carbohydrate Intake:

1. How many grams of carbohydrates do you consume each day?

a. On an average day I consume about 261g of carbohydrates.

2. How many calories doe this represent

a. This represents 1044 calories in a given day. 261g X 4 = 1044 calories.

3. What percentage of your total calories in contributed by carbohydrate?

a. On an average day I consume a total of 2397 calories. The percentage of

that that is carbohydrate is about 44%. 1044 / 2397 = .4355 X 100 = 43.55

or 44%.

4. How does this figure compare with the recommendation that 55 to 60 percent of

calories in your diet should come from carbohydrate?

a. The set standard that you should consume 55 to 60 percent of your

calories in carbohydrate is above my average carbohydrate consumption. I

consume about 11 percent less that I should in a given day.

5. Compare your fiber intake with the recommended of 25 grams of dietary fiber per

day. Did you consume more or less than what was recommended? How can you

make the necessary adjustments to your diet if you did not consume enough fiber?

a. On an average day I consumed about 21g of fiber, which is slightly below

the daily recommendation. In the future I need to eat more high fiber foods

like corn, beans, avocado, and whole wheat bread. A quick fix would to be

use whole wheat bread for a sandwich instead of white Italian bread.

Fat Intake

1. How many grams of fat do you consume on an average day?

a. On an average day I tended to consume about 96g of fat.

2. How many calories does this represent?

a. This represents about 864 calories of my total calories for the day.

96 X 9 = 864.

3. What percentage of your total energy is contributed by fat?

a. About 36% of my total energy each day is contributed by fat. 864 / 2397 =

36%.

4. A recommendation says that fat should contribute no more than 30 percent of

total energy. Hoe does your fat intake compare with this level? If it is higher, look

over your food records: what specific foods could you cut down on or eliminate

and what foods could you add to your diet to ring your total fat intake into line?

a. My 36% daily energy from fat is a decent amount higher than the

recommended 30%. After looking at my food records I should cut down

on foods that are high in saturated and trans fats. For example, short ribs

and beef meatballs. In order to keep my fat intake in check I should add

eat foods with more monounsaturated and polyunsaturated fats instead of

the saturated and trans fats. Some examples are salmon, nuts, and olive oil.

Making these simple changes will allow my fat intake to be at a healthy

level.

Protein Intake

1. How many grams of protein do you consume on an average day?

a. On an average day I consumed about 106g of protein.

2. How many calories does this represent?

a. My average protein intake per day represents about 424 calories. 106g X 4

= 424.

3. What percentage of your total energy is contributed by protein?

a. About 18% of my total energy per day is contr9buted by proteins. 424 /

2397 = .1768 X 100 = 17.68 or 18%.

4. Protein should contribute about 10 to 15 percent of total energy. How does your

protein intake compare with this recommendation? If your protein intake is out of

line, what foods could you consume more of or less of to bring it into line?

a. On an average day 18% of my energy was from protein intake, which is

slightly above the daily recommendation. Although I exceed the

recommendation the amount of protein I consume per day is still okay

because I am a very active individual. I spend a lot of time at the gym

working gout so I am burning a lot more energy than the average person.

5. Calculate your recommended intake for protein (0.8grams per kilogram of body

weight).

a. 155 / 2.2 = 70.5 kg X 0.8 = 56.4 grams of protein per day. This problem

asked us to use the standard 0.8 grams of protein per kilogram but if I

were to take into account that I am a very active person I would use the

1.2 grams of protein per kilogram.

Vitamin Intake

1. Vitamin A

a. Recommended: 700

b. Average intake: 894

c. Percentage consumed: 894 / 700 = 127%

i. I consumed 27% more than the average daily recommendation.

The foods that greatly contributed to my vitamin A intake were

mixed vegetables. Mixed vegetables contributed to 35% of my

average intake. Although I did consume more than what was

recommended I do not see it as too much because my main source

of vitamin A was from a healthy, nutrient dense food source. On

the other hand I believe that I need to obtain more different sources

of vitamin A and not have the majority of it come from only one

source.

2. Thiamin

a. Recommended: 1.1 mg

b. Average Intake: 3.4 mg

c. Percent consumed: 3.4 / 1.1 = 309%

i. Although the number of 309% may seem rather large and

alarming, the amount of thiamin you need to consume each day is

very small. The foods that I ate that contributed the greatest

amount to my thiamin intake were the PowerBar energy bars I ate

throughout the week. These bars contributed about 31% of my

total thiamin intake for the week I recorded. Although I did

consume more than recommended I do not believe I consumed too

much because the amount of thiamin needed is so small. If you

look at it in terms of mg I only consumed 2.3 mg more than

needed. That is such a minor difference. As I was looking at where

my thiamin intake came from I noticed that my second highest

intake percentage was from Frosted Flaked Cereal, which isn’t the

healthiest food. In the future I am going to try and obtain my

thiamin from healthier options rather thank sugary cereal.

3. Riboflavin

a. Recommended: 1.1 mg

b. Average intake: 2.6 mg

c. Percent consumed: 2.6 / 1.1 = 236%

i. I consumed about 236% of my needed riboflavin intake on average

each day. Riboflavin tends to come from milk, yogurt and other

dairy products so the majority of my intake came from when I ate

cereal for breakfast. Besides the diary products I obtained my

riboflavin from meatballs and eggs as well. Overall I would say

that my variety of riboflavin intake was pretty good because I ate

many different foods that contributed to my riboflavin intake.

Again, just like the thiamin intake I do not believe that I consumed

too mush riboflavin this week because of the very small an=mount

needed for my day.

4. Niacin

a. Recommended: 14 mg

b. Average Intake: 37 mg

c. Percent consumed: 37 / 14 = 264%

i. I consumed 23 mg more of niacin that the daily recommendation

whish is equivalent to about 264%. The foods that were the biggest

contributors to my niacin intake were the pasta and the sandwiched

I consumed. Examples of niacin sources include while grains, lean

meat and some fish. Whenever I eat a sandwich I try my best to

use whole grain bread so that is where the majority of my niacin

intake comes from. I did go over the daily recommendation for

niacin so in the future I am going to try and consume less bread in

general. In my diet I tend to consume a rather large amount of

bread, which can be easily reduced to a healthier level.

5. Vitamin B6

a. Recommendation: 1.3 mg

b. Average Intake: 2.9 mg

c. Percent Consumed: 2.9 / 1.3 = 223%

i. Again I consumed more of a vitamin that what was recommended

and this time it was vitamin B6, which is found in many lean mats

and vegetables. I was shocked to see that the main contributor to

my vitamin B6 was Frosted Flakes Cereal. It was about 17% of my

intake. In the future I hope to maintain my intake of vitamin B6

because as of now I am at a health level. But on the other hand I

hope to obtain healthier forms of vitamin B6 rather than cereal.

6. Folate

a. Recommendation: 400

b. Average Intake: 897

c. Percent Consumed: 897 / 400 = 224%

i. I consumed a little bit more than double the recommended daily

value for folate in my diet for the week I recorded. The main food

items that contributed to my folate intake were again cereal and all

of the pastas I consumed. A lot of times folate is added to grain

foods so that explains why all of the pasta I ate resulted in a high

folate intake number. I do not believe that I consumed too much

folate because on the SuperTracker report it said that my folate

intake was okay and not harmful. As for my diet I should try to

consume slightly less folate because of the high numbers but as a

whole my diet should remain relatively the same.

7. Vitamin C


b. Daily Intake: 60 mg


i. My vitamin C intake was lower than what is recommended only

reaching about 80%. This is the first vitamin so far that I lacked in

consumption. Vitamin c is important because it is needed for

growth and development. The main contributors to my vitamin c

intake were all the fruits and salads I ate as the week progressed.

The main source of vitamin c tends to be from fresh fruits and

juices so my source of this vitamin was normal. Because I

consumed below the recommended value I need to alter my diet in

order to obtain the amount of vitamin c I need for my body. In the

future I am going to try and eat more fruits than I currently do.

Also I rarely eat peppers which are high in vitamin c so added

peppers to my diet will help.

8. Vitamin E




i. Again my intake for vitamin E was well below that daily

recommended value of 15 mg. I fell short with only 9 mg in my

diet. This shortage could prove harmful to my body because

vitamin E is crucial in preventing against air pollution toxins and

eye disorders. In my diet the main source of my vitamin E was

pasta with tomato sauce and eggplant parm casserole. I need to

start to eat more nuts and seeds to boost my vitamin E intake. A

great source of E is almonds, hazelnuts and sunflower seeds. If I

add those foods to my diet my vitamin E intake will be at a normal

healthy level

9. Vitamin D

a. Recommended: 15

b. Daily Intake: 3


i. At first the number of 20% was very alarming to me because that

low of a vitamin intake cannot be healthy. But I later realized that

this does not take into consideration my supplements. Each day in

the morning I take a vitamin d3 pill of 1000 iu. Vitamin D

deficiency is a condition that runs in my family so I take a daily

pill to be safe. Besides the pill my main source of vitamin D was

fish and pork chops. Even though I utilize supplementation for

vitamin D I still need to incorporate some more vitamin D rich

foods in my diet. Foods that contain fatty fish oils are an excellent

source of vitamin D. this addition to my diet will be beneficial to

my health.

10. Vitamin K

a. Recommended: 90

b. Daily Intake: 91


i. Out of all the vitamins evaluated this one was the closest I came to

the recommended value. I consumed 101% of what I need for

vitamin K, which is near perfect. My main contributors to vitamin

K were salads and mixed vegetables. According to choose my

plate the main source for vitamin K is dark leafy greens. Because I

consumed almost the exact amount needed I do not see a need to

alter my diet at all. I just need to make sure I maintain this intake

of vitamin K in the future.

Mineral Intake

1. Calcium


b. Daily Intake: 919


i. Calcium is very important in bone strength in the human body so it

is vital to meet the recommended value. I came very close to

reaching this value of 1000 mg reaching 919 mg or 92%. The main

food that contributed to my calcium intake was milk in my cereal

and any foods I ate that contained cheese. I did consume under the

recommendation so in the future I need to make an effort to

incorporate some more calcium rich foods in my diet. Foods like

collard greens and even more milk.

2. Sodium

a. Recommendation: < 2300 mg



i. Sodium is a silent killer in many American’s diets because you do

not realize how much you are consuming. That is exactly what

happened in my case. In general I try to limit the amount of sodium

I consume on a daily basis but I exceeded the recommendation by

a large amount. In my diet the main contributor to my sodium

intake was basically everything I ate. The sodium intake was so

spread out because it was in almost every food I ate. In the future I

need to be even more careful what I eat because a lot of foods I

love are high in sodium. Also when shopping I can look for foods

with low sodium or no added salts.

3. Magnesium



c. Percent Consumed: 310 / 310 = 100^%

i. My magnesium intake was exactly what is recommended for your

body. On top of having a perfect magnesium intake, the sources of

my magnesium were very wide spread. I consumed a lot if

different foods that all added up to a healthy magnesium intake.

The foods that contributed the most were my Power Bars and rice.

Because my magnesium intake was right on track I can keep my

diet the same and just hope to maintain this healthy intake.

4. Phosphorus




i. I consumed way more phosphorus that I need to in a given day. I

exceeded the recommendation by more than double which seems

like a lot but according to choose my plate I am still in the “OK”

range. The foods that contributed the most to my phosphorus

intake were meatball, meat quesadillas, and pork chops. Again I

am still considered in the OK range for phosphorus so if I

continued my diet like this I would be alright. But in the future I

want to reduce this super high number by trying to eat less meat

and opt for different sources of protein.

5. Potassium




i. I fell well short in my overall potassium consumption for the week

I recorded. I only obtained about 58% of what the recommended

value for potassium is. The main use of potassium is to sustain life

and enhance your heart and kidneys. So potassium is very

important to have in your diet. My main sources of potassium

came from meatballs, mixed veggies, and turkey chili. Because

potassium is so important and it is vital for life I need to rework

my diet so that I am consuming more potassium. For example I can

add more potatoes, bananas, and avocados.

6. Iron




i. I was right around the recommendation for iron by consuming only

4 mg more that needed. Although I did go over it was not by much

at all and probably had very little effect on my body. The main

contributors to my iron intake were Frosted flaked and meatballs.

Iron is usually found in foods like breads and cereals. My diet was

very efficient in providing the necessary amount of iron for my

body and I believe my diet needs no change regarding my iron

intake.

7. Zinc




i. I again did consume over 200% of my need for zinc, but of you

look at the actual amount I consumed the numbers are less

alarming. My zinc intake exceeded the recommended by around 9

mg which is a small amount. The main foods the contributed to my

zinc were cheeseburgers, short ribs, and meatballs. These 3 food

items totaled to about 31% of my total zinc intake. According to

choose my plate I am rated in the “OK” range for zinc intake there

for my diet could remain the same but I think it would be to my

benefit to reduce the amount of meat I eat throughout the week.

Self Analysis

1. What are the best and worst aspects of your diet? Why do you eat this way? What

will you change?

a. In my opinion I see my overall diet as about a 7 out of 10. It is good but

there is clearly room for improvement. The best part about my diet is that

for the most part I met all the recommendations for my vitamin and

mineral needs. Vitamins and minerals are important for not only keeping

me healthy but keeping my alive. On the other hand the worst part about

my diet is the amount of sodium I consume on an average day. If I keep

this up my health could be put in great risk in the future. I feel as if I eat

the way I do because a lot of times I am limited in meal choices. I

currently live on campus here at Rowan University so the cafeteria is often

the quickest and easiest option and it is not the healthiest food. In the

future I plan to give my best effort to reduce my sodium intake. After

evaluating my entire diet that is the aspect that I feel I need to most change

in.

2. What us your overall self-evaluation regarding your nutritional intake? Were you

surprised by any of the results? Will you adopt a different nutritional program to

assist in achieving your nutritional needs?

a. If I had to rate my overall nutritional intake on a 1-10 scale I would give

myself a 7. For the most part I met the recommendation for my vitamins

and minerals but for some cases I was way below or way over what was

said to be the recommendation. I was very surprised by the amount of

sodium I consume per day because I thought I kept a good watch on the

amount of sodium I ate per day. The one change that must be made to my

diet plan is that I must keep a closer eye on my sodium intake. The easiest

step in reducing sodium is to just not add table salt to my foods. After

completing this diet analysis project I have learned how difficult it is to

maintain a healthy diet that includes all the vitamins and minerals that the

body needs to function.

users.rowan.eduusers.rowan.edu/~caballera2/caballerodietanalysis.docx · web viewamanda caballero...

Documents