NutritionProject: Personal Dietary Analysis
DRIis regarded as the term used to imply a sequence of reference valuesthat are used to plan as well as evaluate the nutrient consumptionsof a healthy individual. The values usually vary depending on one’sage as well as gender. From the DRI data sheets, the estimatedvalues of each nutrient have been determined. Considering the age gap19 and 30 years, the values have been determined as follows. Calciumis regarded as 800 mg/d, CHO is 100 g/d, while Protein is 0.66 g/k/d.The vitamins ranging from vitamin A, C, D, and E, the values are 500,60, 10, and 12 mg/d. From the calculated data of intake vs. Goals,the actual reading was 1/3 as opposed to the required 2/3 DRI, whichis adequate for a majority of people. Within the 3 days, thenutrients that were very high included the proteins, Calcium,Thiamin, and CHO. The implication of the nutrient adequacy is thatthe dietary intake of some foods needs to change. The variation inthe DRI values implies an increased intake of a particular nutrient,such as CHO implying that the uptake should be revised. The patternof intake should also be changed since the current one is notdelivering the required or recommended DRI (National Institute ofHealth).
2.THE MY PLATE
Anexamination of my plate for the 3 days based on the program revealsan assortment of foods that combine to deliver a certain dietarycomposition. The plate is full of proteins and carbohydrates. Aspecific evaluation shows that the intake of this plate is notbalanced in terms of nutrients. A suggestion that would provide abetter combination to meet the expectations would include an increasein vitamins as well as carbohydrates. Increasing the vitamin intakewill help narrow the gap in the nutritional adequacy. The patternsthat I perceive as having the negative effects on my nutritionaladequacy of my diet are the repeated intake of proteins. A change ofthis pattern will ensure that the nutritional e adequacy isaddressed. The pattern is not fairly representational of my regulardiet since a closer look suggests an increased number of intakes of asingle meal.3.EVALUATION OF CALORIESCaloriesare regarded as a measure of the quantity of energy contained in foodor drinks. The amount of energy that an individual needs depends on anumber of factors namely, age, lifestyle, and size. The otherfactors that can affect the quantity of energy that an individualneeds include the level of energy that one burns. For instance, somemedications like glucocorticoids, which are a type of steroid appliedto treat inflammation, will determine the calories that one needs.The recommended calories within a healthy balanced diet for a man isabout 2500 Kcal per day, which is essential to maintain one’sweight. For a woman, the value is about 2000 Kcal per day. However,the values can range based on metabolism, age, as well as levels ofone’s physical activity among others.Considering my recentweight, which I am not comfortable with, it follows that the caloricintake does not meet my needs. I would like to lose weight, whichprompts the need to check my caloric intake. The recommendedadjustments that I could recommend since change is required includecombining a calorie intake with about four to five exercise sessionsper week depending on the number of calories that one needs to lose.An alteration of the eating plan will also be vital to reach theweight-loss objective. Given that the weight is probably going tostay off, it is recommended for one to shed kilos gradually whileattainment as much nutrients as one can from the caloric intake.
a.I consumed 350 grams of carbohydrates per day, which represent 1.4kilocalories.
Thepercentage of my total calories that was obtained from thecarbohydrates was 43%. The recommended percentage of carbohydratesfor an ideal or good diet plan ranges between 45 to 65 percent. Acomparison of this value to my 43 percent reveals a deficiency in thelevel of carbohydrates taken. This implies that there is the need toincrease my carbohydrate intake to meet the lowest 45 percentrecommended carbohydrate range.
b.From the patterns of charting, I observed that the level of thenutritious, simple carbohydrates constituted the lowest grams ofcarbohydrates out if the three categories. The column with thehighest grams of carbohydrates was the concentrates sugar foodsshowing a pattern of unbalanced diet.
c.The percentage of my total calories derived from the concentratedsugar foods was 60% implying that the body was consuming a lot ofsugars.
a.The calculations yielded a higher value suggesting the need to changethe diet plan as well as well as the chart and work out to lose someweight.
d.Based on the estimates, the pounds of sugar that one may consume in aday is 148 calories.
Frommy estimates, the average pounds of sugar per year were about 120. The USDA (Department of Agriculture) reported that the average sugarconsumption of a normal American was between 150 and 170 pounds ofrefined sugars. A comparison of this value with my estimates revealsa deficit of 30 pounds per year on my scale. I do not feel that thisis a normal sugar consumption pattern given that the average is lowcompared to that consumed by a normal American. A difference ofbetween 1 and 5 pounds would appear normal suggesting a calculationerror, but more than 10 pounds deviation points to a low intake ofsugar.
e.I consumed 20 grams of fiber per days which is close to therecommended 25 grams daily. The foods that provided fiber in my dietincluded spaghetti, bran flakes, and whole-wheat. Given that myfiber intake was low compared to the recommended quantity, I couldadd oat bran muffin and barley to increase my fiber content.
5.EVALUATION OF FATS/LIPIDS:
a.I consumed 40 grams of fat per day, which is about 1400 calories. The percentage of my total calories per day that were fat calorieswas about 40 percent. A recommended percentage of fat per day fornormal American is between 1500 and 2500 calories. A comparison ofthe two reveals a slightly lower intake of fats.
b.I consumed 23 percent of the polyunsaturated fat, which is higherthan the recommended 20% of calories. The saturated fats that Iconsumed were 8 percent, which was also lower than the recommended10% of calories.
c.I consumed 400 grams of cholesterol daily, which is higher than therecommended 300 grams per day. The foods that contributed to thehighest levels of cholesterol in my diet included fatty meat andfull-fat cheese in addition to yogurt.
d.The saturated fats are frequently solid at room temperature andmainly got from the animal sources. They are known to raise the levelof the blood cholesterol as well as LDL and bad cholesterol. It isrecommended that one limits the level of saturated fats intake toless than 7 percent of the calories per day. The unsaturated fats, onthe other hand, came from plant foods and are beneficial to the body.
6.EVALUATION OF PROTEIN
Iconsumed 47 grams of proteins per day, which is about 0.8 grams perkilogram of one’s body weight. The percentage of my total caloriesdaily that was protein was 15 percent. This is closer to therecommended value for an ordinary American estimated to be between 12and 20 percent (United States Department of Agriculture).
C.my protein sources add to my total fat consumption by increasing thevalue per day. The proteins that I consume are stored in the body andconverted into fats thereby increasing my fat levels.
7.EVALUATION OF VITAMINS
a.The RDA percentage I had was 30% contributed by fruits, such asoranges and mangoes.
b.Water Soluble Vitamins:
1.Eggs and green leafy vegetables.
2.Tomatoes and Lemon
c.Fat Soluble Vitamins
Thefoods that contributed the most Vitamin A in my diet included carrotsand iceberg lettuce.
2.Evaluate your Vitamins D, E, & K adequacy by discussing theimplications of the following questions:
a.Do you drink fortified milk in adequate amounts to obtain Vitamin D?Yes, milk forms a good source of vitamin D ensuring that the intakeis sufficient.
Doyou eat fortified breakfast cereals to obtain Vitamin D? Yes
VitaminD is essential for the body, and an uptake of fortified breakfastwill ensure that it is supplied to the diet.
Areyou in the sun frequently so that adequate amounts are converted fromErgosterol in the skin? No
Individualsliving in areas where the sun rays are not sufficient need tocompensate for the supply of their vitamin D converted under theskin. However, if one lives in the sun prone areas, the sun rays areusually converted from Ergosterol in the skin.
b.Did you eat vegetable oils to obtain adequate amounts of Vitamin E (1tsp. Per day is adequate)
c.Vitamin K: Available in green leafy vegetables, did your diet include
Greenleafy vegetables in adequate amounts to obtain Vitamin K? Yes
Antibioticsdestroy the microflora production of Vitamin K in the smallintestines. Have you been on antibiotics? Yes.
Thenormal flora usually synthesizes as well as excretes vitamins morethan their requirements. However, the normal flora may at timesantagonize the other bacteria via the production of substances withthe capacity to inhibit or even kill the non-indigenous species.
8.EVALUATION OF MINERALS
a.Calcium: I met my RDS levels of calcium, which was 10 by eatingfoods, such as yogurt, cheese, and milk.
b.Sodium: My estimated sodium intake per day was 2 grams. This waswithin the recommended 1 to 3.3 grams of sodium daily. The foods thatadded the most sodium to my diet included salted meat and fish.
c.Iron: My RDA for iron was 17 mg/day, which was 10% of theconsumption. The foods that provided the most iron in my dietincluded lean meat, cereal, beans, nuts, and vegetables. I consumedthe plant sources of iron that provided sufficient quantities for mydiet.
a.I learned that I needed to change my eating patterns given that theycontributed to the nutritional inadequacy to my body.
b.I was surprised by the fact to notice that most of the foods peopletake thinking that they offer balanced diet do not necessarilydeliver the same outcome.
c.If I were an expert nutritional counselor, the precise advice I wouldoffer myself is to change my eating patterns and the types of foods Itook. The recommendations would be as follows:
1.Reduce fat intake
2.Increase exercise levels
3.Increase carbohydrate intake
4.Take in more water
5.Change my eating pattern
6.Modify the type of foods I take
7.Reduce my protein uptake
8.Increase the vitamin sources in my diet
9.Avoid taking antibiotics
10.Increase my uptake of vegetables
NationalInstitute of Health. NutrientRecommendations: Dietary Reference Intakes (DRI).National Institute of Health, 2016. Web. 15 August 2016.
UnitedStates Department of Agriculture. DietaryReference Intakes (DRIs): Estimated Average Requirements.USDA, 2016. Web. 15 August 2016.