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