Personal Diet Analysis

Personal Diet Analysis Q1. Calories 2.2lbs = 1kg 140lbs/2.2lbs = 63.63 = 64kg 64kg x 0.9kcal/kg x 28 = 1612.8kcal 1612.8kcal x 1.5 = 2419kcal My total calorie needs using the equation = 2419kcal The computer calculated DRI = 2109kcal Actual calorie intake = 2249.635kcal When comparing the values, my calculated calorie needs and the DRI value differ slightly by approximately 300 calories. My average actual calorie intake lies between the calculated and DRI values at 2249.635kcal. Therefore, I have not restricted my calorie intake too much.

The above calorie values reflect my current energy levels and body weight since I have maintained controlled body weight. My actual calorie intake is not too low or too high, but moderate; hence, it easily explains why I do not gain or lose weight.

Buy this excellently written paper or order a fresh one from ace-myhomework.com

PERSONAL DIET ANALYSIS2 Q2. Protein Protein needs = 64kg x 0.8g/kg = 51.2 g Protein value using the equation = 51.2g Protein computer’s DRI = 50.80 g Actual protein intake = 77.362 g The computer's DRI and the calculated values are almost similar, with a slight difference of 0.4 g. However, the actual protein intake is significantly higher than the DRI and computed values.

Thus, I consume approximately half more than the recommended protein intake. My calorie intake from proteins is 54.915%, which falls out of the AMDR of 10 – 35%.

My diet consists of various foods sources of lean protein, such as cream cheese, poultry, fish, and meat, all of which I did not consume during the 3-day tracking except cheese. Thus, I did not t 8 oz of seafood per week.

Q3. Carbohydrates My actual carbohydrate intake is 130.17 g that meets the minimum 130 g required for brain function. However, the computer’s DRI recommendation is for me to consume 237.04 g - 342.39 g. I am only consuming about half of the recommended carbohydrate intake, meaning I am still not close to meeting the target. Surprisingly, 54.915% of my total calorie intake comes from carbohydrates within the recommended range of 45 – 65%.

I am consuming whole wheat bread, Caesar salad dressing, pistachio nuts, vegetables containing starch, and fruits. Also, I take three servings of whole-grain every day in low quantities. I could also add oats and corn to my diet. I also consume 26.417 g of fiber, higher than the DRI of 25.0 g; this means that I may be consuming slightly higher carbohydrates.

Q4. Fat

PERSONAL DIET ANALYSIS3 Computer’s DRI = 46.82 – 81.94 g Actual fat intake = 163.515 g AMDR = 20 – 35% Actual intake = 199.555% My actual fat intake is 163.515 g, which is way above the DRI value; hence, it is past the recommended amount. The number of calories that I consume from fat is 199.555% that falls outside the recommended range. My essential fat intake is 38.369 g of PFA 18:2, linoleic, higher than the DRI of 12 g, and 3.515 g of PFA 18:3, linolenic, and higher than the DRI of 1.1 g. Thus, my consumption of the essential fatty acids surpasses the DRI recommendation. Moreover, I consume 43.829 g of saturated fat, higher than the DRI requirement of <23.4 g. My saturated fat intake significantly exceeds the <10% of kilocalories since the actual consumption is 187.302%.

My diet's significant liquid fat sources include salad and Caesar with dressing, nuts, and pistachio. The primary sources of solid fat in my diet are cream and cheese.

Q5. Water, Alcohol, and Caffeine Actual water intake = 1902.419 g = 67 oz Computer’s DRI = 2700 g = 95 oz My water consumption is slightly lower than the recommended DRI value. I only take about 20 oz of water in a day, which is still below the recommended intake. I consume beverages that are sources of caffeine, including tea (1 cup per day) and coffee (14 oz per day)—this is approximately 166 mg of caffeine, and it falls below the limit of 400 mg per day.

I did not consume any alcohol during my 3-day tracking, and it is not always part of my routine to consume alcohol. However, I must be conscious of the limit; a drink per day for women.

Q6. Vitamins and Minerals

PERSONAL DIET ANALYSIS4 Vitamins

DRI

Actual Intake

Thiamin

1.10 mg

1.86 mg

Riboflavin

1.10 mg

2.49 mg

Niacin

14.00 mg

41.347 mg

Pyridoxine (Vitamin B6)

1.30 mg

2.286 mg

Cobalamin (Vitamin B12)

2.40 µg

2.744 µg

Folate (DFE)

400.00 µg

554.955 µg

Vitamin C

75.00 µg

49.03 µg

Vitamin D (ug)

15.00 µg

1.837 µg

Vitamin A (RAE)

700.00 µg

1388.336 µg

Vitamin A (IU)

2333.00 IU

7047.848 IU

Vitamin K

90.00 µg

324.612 µg

Alpha-Tocopherol

15.00 mg

13.252 mg

Minerals

DRI

Actual Intake

Calcium

1000.00 mg

1022.092 mg

Iron

18.00 mg

14.654 mg

Magnesium

310.00 mg

711.133 mg

Potassium

4700.00 mg

2927.111 mg

Zinc

8.00 mg

10.36 mg

Sodium

1500.00 mg

2972.492 mg

My intake and DRI values reveal that I only consume three vitamins below the DRI recommendations; they include Vitamin C, D, and Alpha-Tocopherol. However, the only two micronutrients that I consume below the recommended DRI are iron and potassium for minerals.

PERSONAL DIET ANALYSIS5 The highest deficiencies appear in the intake of potassium and Vitamin D. I currently do not take any supplement for these deficiencies—I would get more Vitamin D from the sun. Still, I tend to spend more time indoors, or I could take more dairy products. However, I consume some micronutrients too much past the DRI; they include sodium, magnesium, Vitamin K, Vitamin A (UI), and Vitamin A (RAE). I also take too much niacin, riboflavin, and pyridoxine (Vitamin B6). My actual sodium intake is 2972.492 mg, which is higher than the DRI upper limit. My diet's high sodium consumption results from the excess intake of cheese, nuts, bread, and salad dressing.

Q7. Food Groups Goals

Actual Intake

Grains

7.0 oz

4.158 oz

Vegetables

3.0 cup

1.727 cup

Fruits

2.0 cup

0.333 cup

Dairy

3.0 cup

1.988 cup

Protein foods

6.0 oz

9.213 oz

Empty calories

266.0 kcal

922.729 kcal

From MyPlate Analysis, I only meet the goal level for protein foods and empty calories. I consume too many protein foods, over 3 oz past the goal level, and empty calories, exceeding the goal by 656.726 kcal. However, my fruit consumption is too low since its intake is less than the goal level by 1.667 cups.

My low vegetable consumption may be the reason why I do not meet DRI for iron and potassium. The low dairy foods in my diet may also be why the DRI for Vitamin D significantly exceeds its actual intake. Vitamin C is also low in my diet due to the low consumption of fruits and vegetables.

PERSONAL DIET ANALYSIS6 I enjoy some empty calories during the day since I regularly consume cream cheese for breakfast and afternoon snacks.

Empty calories intake = 922.729 kcal Total calorie intake = 2249.635kcal % empty calories = (922.729/2249.635) x 100 = 41.0% From MyPlate Analysis and the percentage empty calorie intake, 41.0%, I am consuming way too many fun calories that exceed the recommended maximum of 10%.

Q8. Recommendations The lectures, class materials, and this personal diet analysis have helped me understand my dietary habits and realize that I still need to make several adjustments to my food intake.

Adjusting my diet will help me correct my nutrient deficiencies, and I will also maintain my body weight to avoid being overweight or underweight. The following are the changes that I want to make to my diet.

1. I should lower my protein intake. I have been consuming too many proteins, and the data from MyPlate Analysis confirms my high protein intake, which is over three times the goal level. My actual protein intake is 26.562 g more heightened than the computer's DRI, confirming my high protein consumption.

2. I should consume fewer fats since my actual fat intake is 163.515 g, which is way above the DRI value; hence, it is past the recommended amount. Also, the number of calories that I consume from fat is 199.555% that falls outside the recommended range—this is a high-calorie intake that may make it hard for me to control my weight. My essential fat intake is 38.369 g of PFA 18:2, linoleic, which is also higher than the DRI of 12 g, and 3.515 g of PFA 18:3, linolenic, even higher than the DRI of 1.1 g. Thus, my consumption

PERSONAL DIET ANALYSIS7 of the essential fatty acids surpasses the DRI recommendation. ThereforeTherefore, I should lower the consumption of salad, Caesar with dressing, nuts, and pistachio.

3. I should consume more vegetables and fruits to boost my Vitamin C intake. It has always been hard for me to incorporate adequate fruits and vegetables into my diet, so my Vitamin C intake is below the DRI. Thus, I must eat more of them to increase my Vitamin C intake.

4. I should be keen on my calorie intake. I have maintained a fair weight by keeping my calorie intake slightly above the DRI. Increasing my calorie consumption may drastically increase my m; hence, I must regulate it thoroughly.

5. I should also lower the consumption of empty calories. MyPlate Analysis reveals that I consume way too many empty calories, so I should consider switching from excess cream cheese to more regular milk.