My Diet Analysis project PDF

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Final project ...

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1. Vitamins and Minerals. On the first report called Actual Intakes vs Recommended Intake, write ALL the vitamins and minerals (exclude sodium) that fall below 80% of the RDA. For each nutrient, write: (a) your intake, (b) the function of the nutrient, (c) the deficiency of the nutrient, and (d) 3 food sources that are high in that nutrient, (select foods from the book that you did not eat, but could add to your diet). The nutrient deficiency should focus on the effects on the body and not your number. Tables are best to use. (10 points) Vitamins Intake V. A – RAE (mcg)

Actual Intakes –vs- Recommended Intake in Vitamins Function of the nutrient Deficiency Nyctalopia, xerophthalmia, Strong vision, reproduction,

3% V. B1 – Thiamin

and fetal developments Nerve function and energy

malabsorption Beriberi, irregular heart

(mg) 21% V. B2 – Riboflavin

metabolism Energy metabolism and healthy

beat, weight loss Anemia, bloodshot eyes,

Milk, yogurt, spinach

(mg) 19% V. B3 Niacin (mg)

cells Lower blood cholesterol levels

dermatitis Depression, memory loss,

Fortified cereals,

26%

fatigue

3 Food Sources-high Steamed spinach, sweet potatoes, carrots Lean pork, pasta, rice

meats, enriched bread

V. B6 (mg) –

RBCs synthesis, keeping

Seizures, anemia,

pyridoxine 22%

immune and nervous system

malabsorption

V. B12 (mcg) –

healthy Healthy nerve cells and RBCs

Celiac disease, atrophic

cobalamin 32% V. C (mg) 67%

Assist in the formation of

gastritis, pernicious anemia Scurvy, depression, fatigue

Tomatoes, potatoes,

V. D – mcg (mcg)

collagen Absorption for calcium and

Rickets, osteomalacia,

broccoli Milk, fortified yogurt,

0% V. E – Alpha Toc.

phosphorus Antioxidant that protects your

osteoporosis Hemolytic anemia,

beef liver Raw almond, cooked

(mg) 8%

cells’ membrane

neurologic deficit,

spinach, nuts (almond)

Folate (mcg)

DNA synthesis

malabsorption Hemolytic anemia, neural

17%

Minerals

tube defects Actual Intakes –vs- Recommended Intake in Minerals Function of the nutrient Deficiency

Intake Calcium (mg)

Provides strength and structure

Hypocalcemia,

19%

for teeth

osteoporosis,

Carry transport proteins-

hypoparathyroidism Anemia, sideropenia,

Iron (mg)

Banana, fortified cereals, fish Beef liver, clams, eggs

Leafy green vegetables, rice, pasta

3 Food Sources-high Milk, cheese, yogurt

Grains, vegetables, fish

1

30%

hemoglobin in your RBCs and

hypoferremia

Magnesium

myoglobin in your muscles Maintain healthy muscles, nerves,

Arthritis, Alzheimer’s

(mg) 16% Phosphorus

bone, and heart Acid base buffer arthritis

(mg) 23%

disease Rickets, osteomalacia,

Leafy green vegetables, almonds, legumes Meat, fish, poultry

hypophoshatemia

and Alzheimer’s disease, Potassium

Helps keep your heart, muscle,

Hypokalemia, paralysis,

Baked sweet potato,

11%

nerves and bone healthy

dehydration

cooked beet greens, canned white beans

Hypokalemia Zinc 38%

Fight age-related macular

Diarrhea, pneumonia,

degeneration (AMD)

hypothyoridism

Meat, fish, whole grains

2. Vitamins and Minerals. On the report used above, write ALL the vitamins and minerals (exclude sodium) that exceed 150% of the RDA. For each nutrient, write (a) your intake number, (b) the nutrient function, (c) the toxicity of that nutrient, and (d) 3 food sources you ate that were high in the nutrient. Toxicity should focus on the effects on the body, and not your particular number. Tables are best to use. (10 points)

Using the report above, I did not exceed 150% in the vitamins and minerals category of the RDA, therefore I cannot provide the answer to the question number 2. 3. Calorie Distribution. On the Calories and Fat Source report, read your calorie distribution. Various nutrition and health agencies suggest that we consume approximately 55% carbohydrates, 15% protein and 30% fat. (5 points) a. How close did you come to the recommendations? Write your intake percentages for carbohydrates, protein, and fat.

Studying my results while comparing and contrasting it to the recommendations, there were twos that I needed to boost up a little and one that I went a little bit overboard. My carbohydrate intake was 68%, protein was 11% and fat was 21%. To be more specific, I was not more than 4 and 9% of protein and fat respectively accordingly to the recommendations. Which is not bad, it’s

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passable. On the other hand, I was in the excess of 13% in carbohydrate in my calculation, reading it to me that I should lower my carbohydrate a little bit. b. What specifically can you change for each macronutrient in order to meet the recommendations? (If you are within 2% of the recommendations you do not have to analyze.) For each macronutrient, use 3 food substitutions/improvements as examples.

What I can specifically change for each macronutrient in order to meet the recommendations are organic foods like green leafy vegetables, drink fat free milk and lessen my intake on carbohydrates and more on a balance diet with dairy and less intake with sodium. c. If you are following (or would like to follow) a different calorie distribution from the above recommendation (such as for weight loss or weight lifting), explain why and also what you can change to meet these recommendations.

I personally would not like to follow a different calories distribution from the above recommendation due to the fact that everything I want to know or should need to know is in the recommendation. Being a full time student in college as well as part time worker, I also play a role of full time daughter/mother to my family (cooking, chores, etc.). So with such a busy schedule, I barely have time for myself, needless to say, wanting to know about my weight loss or weight lifting is definitely out of the question. By reading myPlate list, one can say I am not consuming enough food, calories, or nutrients that I am supposing to be intaking, therefore am simply being ignorant or close minded for not wanting to explore different calories distribution. Knowing the importance of what I should be consuming as well as other beneficial information, unfortunately, that is not on one of my top of my priority list yet due to my other responsibilities. Therefore, frankly speaking, I would not like to follow a different calorie distribution with a consequence of not changing anything to meet any recommendations. 4. Fat. On the Calorie and Fat Source report, look at your fat intake and percentages. (10 points) a. What percent of your total calories came from dietary fat? Is this within the recommended 20% to 35% (per the DRIs)? Should you increase or decrease your dietary fat intake? What 3 foods contributed most to your overall intake of dietary fat?

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With the calculation of 15% saturated fat, 4% of mono fat, 1% of poly fat, 27% of my total calories came from my dietary fat. Knowing that it is within the recommended 20% to 35% (per the DRIs), I would like to decrease my dietary fat intake since 20% or more of Daily Values is consider is “high.” Therefore, I need to limit future nutrients that I will be consuming and making sure that I am getting enough of others. Three foods that contributed most to my overall intake of dietary fat are Thai friend rice, stuffed cabbage leaves with beef and baked potato with salt. With that being said, a great intake of unsaturated fat would consider as olive oil, safflower oil, peanut oil as well as corn oil. In addition, fish has high in omega-3 fatty acids that includes such as salmon, tuna, herring and so on. b. What percent of total calories came from saturated fat? Is it more than the recommended 10% maximum? What 2 foods contributed most to your saturated fat intake and what could you substitute for them? Should you increase or decrease your saturated fat intake?

The recommendation for fat consuming is 30% and the percentage of total calories that came from my saturated fat is 15%. So with the information provided, no, no it is not more than the recommended 10% maximum. And the two foods that contributed most to my saturated fat intake are French vanilla cappuccino and baked ground beef. I can substitute them with coconut and butter. Based from my results, I should definitely increase my saturated fat twice as much since my saturated fat is two times less than the recommended. c. What percent of total calories came from monounsaturated fat? Is this greater than your intake of saturated fat? Should you increase your monounsaturated fat intake and what foods could you add? Name 2 specific foods that would boost your monounsaturated fat intake.

The recommendation for fat consuming is 30% and the percentage of total calories that came from my monounsaturated fat is 4%. So with that being said, the data given is far less than my intake of saturated fat. Therefore, should I increase my monounsaturated fat intake? I say heck 4

yes! Foods that I could add are nuts such as almonds, peanuts, avocados, black or green olives, or foods that are made up with olive oil, canola oil and so on. With that being said, two specific foods that would boost my monounsaturated fat intake cashews as my daily snakes and salad with green olives. d. What percent of total calories came from polyunsaturated fat? Is this greater than your intake of saturated fat? Should you increase your polyunsaturated fat intake and what foods could you add? Name 2 specific foods that would boost your polyunsaturated fat intake.

The percentage of total calories that came from my polyunsaturated fat is 1%. With that being said, my total calories that came from my polyunsaturated is 12% less than my saturated fat. So no my polyunsaturated far is not greater than my intake of saturated fat. Reading my report, I should definitely increase my polyunsaturated so I can balance it out and the foods that I could add to it are walnuts, flaxseed, or any food that is made up with plant-based oils such as soybean oil, corn oil, sunflower oil and so on. Two specific that would boost my polyunsaturated fat intake are sunflower seeds, tofu, and soybeans. e. Considering what you learned about trans fatty acids, what foods did you consume (name at least 3) that might be sources of this type of fat? Do you need to reduce your trans fat intake? Explain why and how.

I only consumed one food that might be be a source of trans fatty acid and that is baked ground beef. In addition to that, the result of my trans fat is very small (0.5). That clearly gives away everything. If anything, I should increase my trans fat intake instead of reducing. Because the percentage of my trans fat is 0% which is not always as accurate. Something is better than nothing and I would rather have something than nothing. My plan to increase my trans fat is to intake pie crust, fast foods intaking burgers, fries, cookies and so on. But because balancing is so important, limitations is very important. Looking for food that made with unhydrogenated oils such as canola, safflower makes a huge difference and butter substituted by soft margarine. It’s the little transformation that we choose to make that helps us to become healthy and sooner help us become the person that we are, better and healthier. 5

f.

List at least 5 specific food substitutions that would not only help keep total fat intake within the recommended range, but would also boost your unsaturated fat intake.

Five specific food substitutions that would not help keep total fat intake within the recommended range but would also boost your unsaturated fat intake are the followings: 1. French vanilla cappuccino 2. stuffed cabbage leaves with meat 3. baked ground beef 4. Thai fried rice 5. Pizza crust

5. Sodium. Evaluate your intake of sodium. While the average American consumes about 3,400 milligrams of sodium daily, the Dietary Guidelines recommend consuming less than 2,300 milligrams per day, which is about 1 teaspoon of salt. American adults should "further reduce intake to 1,500 milligrams among those who are age 51 and older and those of any age who are African-American or have hypertension, diabetes or chronic kidney disease." (5 points) a. Based on the guidelines above, what is your daily sodium recommendation and why?

Based on the guidelines above, my daily sodium recommendation was 2,300.00 mg. I am guessing it was such a big number because of my age and the fact that I am under fifty-one as well as my Ethnic-Asian and not African-American. b. Based on your report, what was your intake of sodium?

Based on my intake of sodium was 1,267.88 mg c. If your intake was above the recommendation, indicate at least 3 specific foods you consumed that were high in sodium and what 3 specific foods could instead be substituted.

Three specific foods that I consumed that were high in sodium was breakfast sandwich with cheese, dry bouillon chicken flavor, and Thai fried rice. And specific foods that could instead be substituted are pappardelle with lemon gremolata and asparagus, shrimp and mango summer rolls, and melon and steak with zesty dressing. 6. Cholesterol. Evaluate your cholesterol intake. (5 points) a. How many milligrams (mg) of cholesterol did you consume?

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I consumed 108.00 mg of cholesterol. b. Is this amount above the recommended maximum of 300 mg per day?

Yes, yes the amount above of the recommended maximum is 300 mg per day. c. What specific foods contributed the most cholesterol to your diet?

Specific foods that contributed the most cholesterol to my diet is breakfast sandwich with cheese, baked ground beef, and beef stuffed cabbage leaves. d. If your cholesterol intake is above the daily limit, indicate which 3 specific foods you can instead substitute.

Fortunately, my cholesterol intake is not above the daily limit but however, if it was and I was to indicate three specific foods that I can substitute, then it will be oats, salmon & fatty fish, and teas. 7. Fiber. Evaluate your fiber intake. (10 points) a. Based on your age, gender, and the DRIs (see textbook chapter 4), what specifically is your recommended daily fiber intake?

Based on my age, gender, and the DRIs, my specifically recommended daily fiber intake is 25. b. How many grams of fiber did you consume? Did you meet the daily recommendation? I

consumed 8.52 grams of Dietary Fiber and 0.14 grams of soluble fiber. In total of the dietary fiber and the soluble fiber, my calculation is 8.66 grams. And the recommendation of fiber based on my height and age, it’s suppose to be 31.80 grams which concludes that I did not met my daily recommendation. I should plan to increase it. c. Which specific foods (if any) contributed the most insoluble fiber to your diet? What 2 specific foods could you add to your diet to increase your insoluble fiber?

Specific foods that contributed the most insoluble fiber to my diet is baked potato, orange juice, cucumber with skin, and plain rice cake. Specific foods that I could add to my diet to increase my insoluble fiber are wheat, corn and rice bran. d.

Which specific foods (if any) contributed the most soluble fiber to your diet? What 2 specific foods could you add to your diet to increase your soluble fiber?

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Specific foods that contributed the most soluble fiber to my diet are baked potato with salt and fresh orange juice. In addition, two specific foods that I can add to my diet in order to increase my soluble fiber are beans, oat bran, oranges, flaxseeds and so on. e. Identify at least 5 different and specific ways to boost overall fiber intake in your diet.

1. Adding fresh fruit on every meal 2. Drink plenty of water 3. Try and get use to beans, peas, lentils, etc. 4. Always try to use whole wheat flour whenever possible 5. Brown rice instead of white 6. Eat whole fruits instead of drinking it as juice 7. Apples per day keeps the doctor away 8. Added Sugar. Evaluate your intake of added sugars. The latest Dietary Guidelines for Americans sets an upper threshold for added sugar: No more than 10 percent of total daily calories. (5 points) a. Based on your recommended daily caloric intake, what is your personal limit for added sugars (in percentage)? Explain your numbers/math.

Based on my recommended daily caloric intake, my personal limit for added sugars in percentage is 2242.5%. Since my calorie intake was 897, I multiplied that with 0.10 given that the sugar limitation should not be more than 10% of the total calorie intake which I got 89.7 calories. With the answer given, I divided it by 4 calories/ gram and received 22.425 grams. Finally, in order to get my personal limit for added sugar in percentage, I multiplied 22.425 by 100 giving me 2242.5% as my result. 

897 calorie x 0.10 = 89.7 calories



89.7 ÷ 4 calories/ gram = 22.425 grams

b. In your opinion, what 5 foods in your diet contributed the most added sugar?

In my opinion, five foods in my diet that contributed the most added sugar are 1. Mangosteen madness smoothie 8

2. French vanilla cappuccino 3. Checking gum, block – can I add that? 4. Blended coffee frappcappucino 5. Orange juice c. Identify at least 5 ways to reduce added sugar in your diet. Be specific. Remember to suggest lower sugar alternatives, not just eliminate foods.

Five ways to reduce sugar in my diet are 1. Buying sugar-free or low-sugar beverages 2. Continue consuming the same food but also make sure to balance it out by exercising 3. Read the ingredients or the food labels so you know what and how much you are consuming 4. Replace sweet with fruits that are also sweets 5. Drink lots of water 6. Distract yourself- keep yourself busy 9. ChooseMyPlate.gov. Go to ChooseMyPlate.gov. Select Super Tracker (on left), select "create profile". Enter your height, weight, age, gender and activity level. Then select "submit". This will give you the recommended servings from each food group. In your answers below, add details from Super Tracker to demonstrate that you used the program. (10 points) a. Compare your best day to the recommendations and write down the comparison. If you fall below recommendations, then add food into the groups so that you meet the recommendations.

Comparing my best day to the recommendations based on my 1800 calorie plan, Meal Plan B seemed to be the one that would work the best on my schedule among A and C due to the amount of cup(s) it was suggesting me to have on fruits and vegetables which I think its needed the most which Meal Plan A and C lacked on doing it. To be more specific, on the morning snack, it recommended me to consume ½ cup of fruits which Meal Plan A and C failed to point it out, 1 cup of vegetables on lunch which both Meal Plan A-C advised but reading the afternoon snack, it also recommended me to intake Dairy expect on Meal B which is another reason why I went after B. Ending with dinner, Meal Plan A and C either has vegetable but lacked fruits in the category which is why Meal Plan B works out because it cont...