Diet Analysis Project - Assignment Example

___________________ DIET ANALYSIS PROJECT HSC 4210 Answer the following questions based on your diet analysis What are your estimated kcal needs, according to the computer program (1 pts.) 2200 2.) What is your average (3 days) kcal intake according to the computer printout (1 pts.) 2059 Average Daily Intake (30 pts.) PRO: 91.99 g/day x 4 kcal/g = 367.96 kcal/day Fat: 89.50 g/day x 9 kcal/g = 805.5 kcal/day CHO: 226.74 g/day x 4 kcal/g = 906.96 kcal/day If you consumed an alcoholic beverage, include the calories here Alcohol ________________kcal/day Total kcal/day (add up all of the above kcal) 2080.42 kcal/day Percentage of kcal from macronutrients: Protein kcal total kcal x 100 = 18% of total kcal Fat kcal total kcal x 100 = 39% of total kcal Carbohydrate kcal total kcal x 100= 43% of total kcal Alcohol Kcal total kcal x 100 = 0% of total kcal 4.) Intake versus recommendations (information from the percent and ratio 3-day average printout). (3 pts) Saturated fat ___________ 7-10% Monounsaturated fat ___________ 10-15% Polyunsaturated fat ___________ up to 10% 6.) Use the print out of your 3-day average intake to report your intake of the nutrients listed below. Report the amount (i.e., 3.0 mg) of the nutrient in column 2, labeled intake (include the appropriate unit of measurement i.e., mg, mcg, RE, etc.). Use the front cover of your textbook to obtain the DRI (RDA/AI) for column 3. Provide the percent of the DRI (using the percent provided on your 3-day average intake) in column 4. If your percent is less than or equal to 67%, list 3 significant sources of this nutrient that would increase your consumption to meet closer to 100% of the DRI (example provided). If your percent is greater than 67%, list 3 foods (from your printout- day 1, 2, or 3) that contributed the greatest amount (in order- 1st, 2nd, and 3rd greatest contributor) of this nutrient (example provided)- provide the serving size of the food (1 cup, cup). (30 pts) Day: 2 Nutrient Intake DRI (RDA/AI) Percent (%) Foods Vitamin A 1880.32 IU 700 ug/d 81% 1 Fast food chicken fillet sandwich 1 McDonalds Egg McMuffin 1 slice of 9" cheesecake Vitamin D 5 ug/d Vitamin C 54.01 mg 75 mg/d 29% 1 cup vegetable salad 1 cup lemonade 1 cup peach slices B12 2.4 ug/d Folate 400 ug/d Nutrient Intake DRI (RDA/AI) Percent (%) Foods Calcium 847 mg 1,000 mg/d 85% 1 Fast food chicken fillet sandwich 1 McDonalds Egg McMuffin 1 slice of 9" cheesecake Iron 10.99 mg 18 mg/d 61% 1 pc. Porterhouse steak 1 cup spinach 1 cup legumes Sodium 4525 mg 1.5g/d 301% Fried breaded shrimp Chicken fillet sandwich McDonalds Egg Mc Muffin Cholesterol* 566.79 mg 300 mg 189% Egg Mcmuffin Fried breaded shrimp Chicken fillet sandwich Fiber* 3.89 g 25 g/d 16% 1 cup All-bran cereals cup Mature lentil seeds cup Split peas NOTE: For Sodium and Cholesterol: If the numbers are 67%, you do not need to provide foods to increase your intake. *No DRI available- use the amount listed under the recommended daily nutrients on your personal profile page. Answer the following essay questions in a minimum of one page typed (double spaced). (25 pts.) 1. Assuming your calculated recommended calorie requirements are accurate according to your print-out, should you be gaining, losing or maintaining your body weight With an average calorie intake of 2059 kcal, I should be maintaining my body weight. Although the recommended calorie requirements in my personal profile suggest a daily calorie intake of 2000 kcal, the 59 kcal, in excess of that will not affect my body weight too much. However, if I continue to take in 2060 kcal a day, there might come a time that I would gain weight. 2. What are the 2 main food sources of fat and calories in your diet What does this tell you about your food intake Most of my intake of calories comes from carbohydrates. The carbohydrates come from the various types of bread that I consume each and everyday. In the three days that I analyzed my diet, I did not consume pasta or rice. However, in each of those three days, I consumed a particular type of bread. On the other hand, much of the fat in my diet comes form the fried items that I eat. These are usually from fast food restaurants. The fat comes from the oil that is used in cooking such food items. What this says about my diet is that I rely too much on fast foods that may not be as healthy and nutritious as home-cooked meals. 3. Looking at your intake of Vitamin D, Calcium, Folate, Sodium and Fiber from Question 6 above, which of those are below 67%, could this adversely affect your health over an extended period of time Among the aforementioned nutrients, I have the lowest intake of fiber with only 16%. This is most likely the nutrient that may have effects on my health in the long run. Fibers, especially insoluble fibers is said to reduce the risk associated with certain types of cancer. On the other hand, soluble fibers are known to help in lowering blood cholesterol levels. With the lack of fiber in my diet, I may be at risk in the future for such sicknesses. 4. Of the nutrients for which you are above or below the recommended value. What change(s) could you make in your food intake to help increase/decrease these nutrients Is this change realistic for you I think that the primary change I need to make is to lessen eating fast food items. My cholesterol, fat, and sodium levels are all attributed to the amount of fast food items that I take in. to reduce the high levels of such nutrients in my diet; I would need to veer away from fast foods. This may seem as a daunting task which may be attributed to my lifestyle today as well. However, this is achievable but it will require me more effort. 5. Do you think this 3-day dietary record can be used to make accurate assumptions about your overall, long-term nutritional and health status Why or why not I believe that the three-day dietary analysis is an accurate basis for assumptions about my long-term health. The primary reason that I believe it is such is because for so many years now, my food intake has been relatively similar to the food intake recorded for the analysis. I have long been eating in fast food restaurants and I have long been eating food that may not be as nutritious as it should be. As previously mentioned, it would take a big effort on my part to change my eating habits. Although I may not be gaining weight at present, my long-term health may still be at risk due to the amount of excessive and unnecessary nutrients that have been part of my diet for several years now. THREE-DAY ANALYSIS nutrient day 1 day 2 day 3 average calories 2,300.10 2,166.19 1,710.72 2,059.003 Pro (g) 101.22 73.96 100.79 91.990 Fat 110.69 100.64 57.16 89.497 carb 234.35 246.40 199.46 226.737 fiber 18.40 3.89 0.42 7.570 cal 1,694.34 847.26 338.90 960.167 iron 13.26 10.99 16.62 13.623 Na 4,166.45 4,525.40 3,031.41 3,907.753 Pot 2,684.94 1,195.25 2,184.37 2,021.520 Phos 1,510.85 1,116.81 1,021.47 1,216.377 Ash 14.72 10.96 13.50 13.060 vitA 16,734.28 1,880.32 3,813.22 7,475.940 vitC 14.36 21.91 125.77 54.013 Thia 1.70 0.84 1.36 1.300 Ribo 2.63 1.66 1.29 1.860 Nia 12.93 11.24 24.52 16.230 H2O% 28.91 54.52 64.20 49.210 satF 44.18 33.73 20.02 32.643 monoF 20.73 36.13 22.55 26.470 polyF 4.22 11.37 8.32 7.970 Chol 271.04 566.79 570.59 469.473 Personal Profile Gender: Female Age: 24 years old Height: 67 in. Weight: 118 lbs. Recommended Daily calorie intake: 2000 kcal. Read More