Diet & Nutrition for Health & Sport - Example

Time

What I ate and drank

Amount (cups, MLS or grams)

Vegetables

Fruit

Grain (cereal) foods

Lean meat and alternatives

Dairy and alternatives

10:00a.m.

• Water

• 300mls

10:30a.m.

• Pumpkin porridge (with water)
• Pace Farm Free Range Eggs Omega 3
• Fresh Corn Sweet

• 347 grams (with 600mls water)
• 60grams
• 166grams

✔

✔

✔

11:30a.m.-1:30p.m.

• Water

• 300mls

2:00p.m.

• Woolworths Salad Kit Asian with Praise thousand island dressing

• 250grams

✔

4:00p.m.

• One apple and two kiwi fruit

• 300grams

✔

5:30p.m.

• Handmade noodles with meat (hams) and vegetables (Chinese Cabbages)

210grams

✔

✔

6:00p.m.

• Green tea (Teabag) with water

• 300mls

8:00p.m.

• Woolworths Mixed Nuts & Fruit
• Green tea (Teabag) with water

• 30grams
• 300mls

✔

10:00p.m.

• Woolworths select full cream milk

• 200mls

✔

TOTAL SERVES

5.5

2

5.7

1.5

0.8

TOTAL SERVES OF FOOD GROUPS - Table 2

Enter the number of serves of each food group you ate each day into the table below and calculate the average. Use the recommended food serves calculator at http://www.eatforhealth.gov.au/node/add/calculatorDi-servings to work out the number of serves of each food group you should be eating each day and enter into the table below your average.

Time

Vegetables

Fruit

Grain (cereal) foods

Lean meat and alternatives

Dairy and alternatives

Discretionary foods

DAY 1

2

2

3

4.3

1.4

0

DAY 2

5.5

2

5.7

1.5

0.8

0

AVERAGE NUMBER OF SERVES

3.75

2

4.35

2.9

1.1

0

RECOMMENDED NUMBER OF SERVES*

5

2

6

2.5

2.5

0-2.5

YOUR NUTRIENT REQUIREMENTS– Table 3

Enter the recommended daily intakes (or adequate intakes) for all of the six nutrients in the following table. You can find the values at http://www.eatforhealth.gov.au/node/add/calculator-nutrientsby entering your personal details.

Then, using NUTTAB as shown in the tutorial in week 4, calculate the average amount of the three nutrients you chose to analyze from the foods that you ate (http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/Pages/default.aspx).

RECOMMENDED DAILY INTAKE (RDI) (OR ADEQUATE INTAKE (AI))

YOUR AVERAGE INTAKE

PROTEIN (g/day)

46g/day

83.64g/day

FIBRE (g/day)

25g/day

SODIUM (salt) (mg/day)

460-920mg/day

CALCIUM (mg/day)

1000mg/day

759.5mg/day

IRON (mg/day)

18mg/day

FLUIDS (mL/day)

2100ml/day

1750ml/day

DIETARY ANALYSIS REPORT

Using the information you have calculated on the previous pages, answer the following questions. Type your answer straight into this word document, under each question. Be sure to stick to the word limit given for each question. This report section will be a large proportion of your marks for the assignment. Refer to the marking criteria for more information.

We would recommend that instead of rewriting the figures from the nutrient tables, that you refer to them in-text eg Table 3 shows XYZ. This will help keep your word count down. Read each question carefully and do not skip any.

• Briefly discuss how your eating patterns tie into the concept of ‘holistic health’ and your philosophy of eating. Is your food diary a typical representation of your daily diet? If not, why not? (150 words)

The eating pattern ties into the concept of holistic health as the intake of some of the food meets the recommended amount. The high intake of vegetables and water is also an indication that the diet meets the concept of holistic health. However, it is not a representation of the daily diet. This is because of the high variations in terms of the intake of food within different days. The intake of food in day 1 was different from the intake in day 2 which is an indication that it is not a typical representation of the daily diet. The recommended number of serves was not met during both days which is an indication that the variation is high. The eating pattern is different from day to day and hence the indication that the diary is not a representation of the daily intake.

• Discuss how well your average intake of the five food groups and discretionary foods (seen in Table 2, calculated from your food diary) follow the Australian Dietary Guidelines recommendations across the two days recorded. Are any food groups significantly high or low in intake? If so, is this because you make a conscious effort to eat/avoid these foods? You may round your food groups up or down to the nearest half so the comparison is easier. (300 words) The intake of the five food groups and discretionary food does not meet the recommended amount. The intake of some of the food is high above the recommended and it is also low below the recommended in some of the food. The average intake of vegetables in the two days is below the recommended amount. This was a res result of low intake during the first day. It can also be attributed to the efforts to avoid the vegetables. However, the intake of fruits meets the recommended number of serves. This can be attributed to the awareness of the importance of consuming fruits. Enjoying eating fruits is also a factor that contributes to the intake. The consumption of the cereals is below the recommended amount. This can be attributed to the dislike of cereals which leads to avoiding its consumption. Most of the cereals are not tasty and hence impacting negatively on its consumption. It is also important to note that cereals are not readily available and it is also expensive as compared to the other food which affects its consumption (Singh, et al, 2013). The intake of lean meat and alternatives is above the recommended amount. This can be attributed to the high craving for meat. As compared to the other food alternatives, meat is readily available and hence contributing to its high intake. The consumption of dairy alternatives is below the recommended average. This can be attributed to avoid the consumption of dairy alternatives. The dairy alternative is also expensive and hence limiting its consumption. The consumption of the discretionary diet is within the recommended limit. This can be attributed to the fact that none of the discretionary food was consumed during the period. On average, the consumption of food during the two day period did not meet the recommended amount.
• State which three nutrients you chose to analyze and after referring the reader back to Table 3, were there any nutrients that were significantly higher or lower than the recommended intake appropriate for your age and gender? For your three chosen nutrients, critically analyze your foods and beverages and link the medium to high intakes of the nutrients to which foods would have contributed towards these levels. If you consumed less than 50% of the RDI/AI for any of the three nutrients, which foods or meals are rich sources of that nutrient that you should incorporate into your diet? (600 words)