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Nutrition dietary analysis assignment ...

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DIETARY ANALYSIS ASSIGNMENT LIFESCI 2N03 400126922 Dina Khalaf

Proper nutrition is one of the most essential elements of being a healthy individual and living a long life. What is it that we consider “proper nutrition”? In the field of nutrition, Dietary Reference Intakes are used as reference values to assess nutritional quality (Institute of Medicine (US) Food and Nutrition Board, 1998). Estimated Energy Requirement (EER), Acceptable Macronutrient Distribution Range (AMDR) and Recommended Dietary Allowance (RDA) are different DRIs that are used in Nutrition. The EER is the dietary reference for energy intake and is dependent upon height, weight, age, sex, physical activity, energy intake and energy expenditure (Gerrior, Juan, & Basiotis, 2006). RDA is defined as the average daily level of intake sufficient enough to meet the nutrient requirements of nearly all (97%-98%) healthy people. In addition to RDA, the Acceptable Macronutrient Distribution Range provides recommendations for macronutrient intake in the context of a complete diet. The AMDR expresses intake recommendations as a percentage of total caloric intake (Wolfe, Cifelli, Kostas, & Kim, 2017). In this assignment, I used a website called Eatracker to review my personalized nutrient assessment results. This was done by recording all the food I consumed across a 3-day period onto Eatracker after inputting my weight, height, gender and age. Eatracker provided me with a detailed analysis of my daily nutrient intake. My daily physical activity was also recorded on eatracker. My daily nutrient intake was then used to make comparisons against the relevant current dietary standards taken from the essential DRIs guide. The main purpose of this assignment is to assess the adequacy of my daily nutrient intake using self-reported dietary assessment methods.This assignment has not only allowed me to apply my theoretical knowledge of Nutrition, but has also given me the opportunity to reflect on my Diet. I am now better informed of changes I need to make in my diet to meet my nutritional needs.

By tracking my food intake for three consecutive days using Eatracker, I was provided with a detailed nutrient assessment. Tables 1 and 2 were created to make comparisons between my nutrient intake collected from Eatracker and recommended intakes (DRIs, RDASs, AMDR, EER and Canada’s Food Guide). I compared my vitamin and mineral intake during all 3 days to the Recommended Dietary Allowances (RDA).Moreover, AMDR values were compared to my protein, fat and carbohydrate intake across this 3 day period. Finally, my caloric intake for all three days was compared to my Estimated Energy Requirement (EER). Throughout all three days, I exceeded the 20-35% AMDR for fats.My protein and carbohydrate consumption for all three days were within the Acceptable Macronutrient Distribution Range of 10-35% for proteins and 45-65% for carbohydrates. I consumed much less than the recommended 8 servings of vegetables and fruits during this period. Furthermore, my dietary fibre intake was much lower than the recommended 25 grams per day for all three days. Niacin consumption was observed to be much higher than the recommended RDA each of the 3 days. My sodium intake for all three days was also extremely high, exceeding the 1,500 mg/ day Recommended Daily Allowance. Consumption of the other vitamins and minerals were either too high or too low when compared to Dietary Reference Intakes. Day 1, was the only day that I performed physical activity as shown in Table 3. This physical activity was brisk walking for a duration of 40 minutes and was classified by Eatracker as “moderate intensity activity”. The activity feedback informed me that 40 minutes of the required 150 minutes of exercise per week was performed. During the other 2 days, no physical activity was performed.

Table 1: Energy obtained from the three macronutrients.The following table displays the percentage of calories obtained from each of the macronutrients across the 3 day period along with the average percentage of calories for all 3 days (October 21-october 23). This data was collected using (eatracker,2019). Day

Total calories (Kcal)

% Energy from Carbs

% Energy from protein

%Energy from Fats

Day 1

2331.6

40%

12%

48%

Day 2

1539.7

59%

8%

33%

Day 3

1459.8

35%

28%

37%

Average

1,777.0

45%

16%

39%

Table 2: Nutrient  intake compared to recommendations (DRIs, RDAs, AMDR, EER and Canada’s Food Guide). The following table displays the average intake of nutrients compared to the recommended intake across the 3 day period. This data was collected using (eaTracker,2019) and a DRI guide (Otten, Hellwig, & Meyers, 2006). Item/Nutrient

Day 1

Day 2

Day 3

My Average Intake

Recommende Comments d intake

Kcal intake

2331.6 1539.7

1459.8

1777.0

2306

Require more calories in diet Very Insufficient intake

Food groups Vegetables& fruits

5.2

1.9

5.1

4.1

8

Grains

8.4

6.3

1.6

5.4

7

Milk& Alternatives

1.8

0.1

0.1

0.7

2

Meat & Alternatives

0.6

0.4

4.5

1.8

2

Macronutrients Protein

12%

8%

28%

16%

10-35%

Carbohydrate

40%

59%

35%

45%

45-65%

Fat

48%

33%

37%

39%

20-35%

High Fat intake

13.4 g

5.1 g

13 g

25 g/ day

Low Fiber intake

Dietary fibers (g) 20.9 g

Micronutrients-Vitamins Thiamin

1.6 mg 1.0 mg 1.1 mg

1.2 mg

1.1 mg/d

Riboflavin

2.0 mg 2.3 mg 4.8 mg

3.0 mg

1.1 mg/d

High

Niacin

29.6 mg 39.2 mg 84.8 mg 51.2 mg

14 mg/d

Very high niacin

Vitamin B6

1.0 mg 2.6 mg 5.1 mg

8.7 mg

1.3 mg/d

High intake

Vitamin B12

3.6

6.0

18.4

9.3

2.4 mcg/d

High intake

Folate

551.7

210.8

279.5

347.3

400 DFE

Vitamin C

59.4

40.4

71.0

56.9

75 mg /d

Low

Vitamin D

25.6

0.8

1.9

9.4 mcg

15 mcg

Low

Vitamin A

495.3

113.4

331.2

313.3

700 mcg/d

Low

Vitamin E

8.2 mg 3.6 mg 3.5 mg

5.1 mg

15 mg/ d

Low

Micronutrients-Minerals Calcium

1282.0 397.5

288.6

656.0

1000 mg/d

Low

Iron

13.3

14.9

12.3

18 mg/d

Low

Potassium

2411.6 1981.1

1994.5

2129.1

4700 mg/d

Low potassium intake

Sodium

4243.4 1749.3

1257.1

2416.6

1500 mg/d

High sodium intake

8.8

Sample calculation: The following is a sample calculation of my saturated fat intake as a % of total energy on Day 1 of tracking my food intake (Monday, October 21st, 2019). The Result I calculated (15%) was then compared to the Dietitians of Canada/ Academy of Nutrition and Dietetics recommendations (Nutrition and Athletic Performance, 2016)

Table 3: Physical activity performed during 3 day period that food was tracked. The only day where physical activity was performed was on Day 1 (oct 21st). This included Brisk walking for 40 minutes, considered to be moderate intensity exercise. This data was collected using (eaTracker, 2019). Physical activity

Intensity

Duration

Day 1

Brisk walking

Moderate

40 Minutes

Day 2

None

None

None

Day 3

None

None

None

Comparisons drawn between DRI values and my nutrient intake made it evident that my nutrient intake is extremely inadequate. Most of my daily nutrient intake fell below or above the recommended daily intake values across the 3 day period.The main cause of concern was the high fat, high sodium and low fruit and vegetable intake during this three day period. One of the major findings of this assignment, was the high level of fats consumed in my diet. During all three days, the amount of fat I consumed exceeded the Acceptable Macronutrient Distribution Range of 20-35%. During the third day, I consumed the highest amount of fat, constituting 48% of my daily energy intake. Fats are important macronutrients that have several functions in the body. Dietary fats provide our body with energy, form structural components of our cells and carry several biological functions (Thompson, Manore, & Sheeshka, 2014). However, like any other nutrient , an excess amount of fat can be very harmful. Diets high in fat have been linked to cancer and heart disease, North America’s two leading killers ( Institute Of Medicine (US) Committee on Diet and Health, 1992). It is particularly saturated fats, that have been shown to have detrimental effects on the body ( Institute of Medicine (US) Committee on Diet and Health,1992). The Dietary Guidelines for Americans and Eating Well with Canada’s food guide recommends that the proportion of energy coming from saturated fats should be less than 10% (Nutrition and Athletic performance, 2016). My saturated fat intake as a % of total energy was

calculated to be 15%, which is higher than the recommended intake. Reducing dietary saturated fats has been the number one recommendation for reducing the risk of cardiovascular diseases for decades (Hooper, Summerbell, Higgins, Thompson, Capps , Smith , & Ebrahim, 2001). A diet high in saturated fats is particularly a risk to me, due to my genetic predispositions to developing heart disease. By following experts recommendations of reducing my fat consumption, I could lower my chances of developing cardiovascular disease in the future. Another red flag found during the analysis of my diet, is the high levels of sodium that I consume. Sodium is the main mineral found in table salt.The vast majority of sodium intake is estimated to come from processed foods and restaurant foods ( Maalouf, Cogswell, Gunn, Curtis, Rhodes, Hoy, & Merrit, 2013). My diet is made up of largely of fast food, due to its convenience and availability to me. This provides an explanation for the high levels of sodium in my diet. Sodium is essential for cellular homeostasis and physiological functions (Farquhar, Edwards, Jurkovitz, & Weintraub, 2015). However, if sodium exceeds the recommended intake, it can contribute to high blood pressure (Farquhar et al., 2015). The World Health Organization (WHO) strongly recommends that individuals lower their dietary salt intake to reduce the number of deaths from hypertension, cardiovascular disease and stroke (Ha, 2014). To lower the amount of sodium in my diet, I need to decrease the amount of salt I add to my food and avoid processed foods that have increased sodium levels.Two very important components of a healthy diet are vegetables and fruits. Diets high in fruit and vegetables are widely recommended for their health promoting properties (Slavin & Lloyd, 2012). Fruits and vegetables are rich in vitamins, minerals, fibre and phytochemicals (Slavin & Lloyd, 2012).Fibre alone has a wide array of benefits, including reducing the risk of colon cancer, preventing intestinal problems and lowering

the chance of developing heart disease (Thompson et al., 2014). Canada’s Food Guide recommends an intake of 8 servings of fruits and vegetables per day (eaTracker, 2019). My Average intake across the 3 day period was only 4.1 servings of fruit and vegetables, indicating my diet is low in fruits and vegetables. This could be used to further explain the low levels of vitamins and minerals in my diet. Being deficient in vitamin D, I take daily 1000 IU vitamin D supplements to raise my vitamin D levels. However, I am not always consistent with them, explaining my low vitamin D levels. This assignment has led me to the conclusion that my overall diet is inadequate nutritionally. If I continue to eat the way I do, I could develop nutrient deficiencies and serious health conditions. By incorporating more fruits and vegetables into my diet, I would be increasing the amount of fibres, vitamins and minerals that I consume. Eating less junk food would result in lower levels of saturated fats and sodium in my diet, lowering my risk of high blood pressure, cardiovascular disease and cancer. After making these changes to my diet, I could use the same self-reported dietary assessment methods used in this assignment, to assess my nutrient intake in hopes of seeing improvement.

APPENDIX Figure 1: Screenshot from ( eaTracker,2019) showing food and beverages consumed Monday, October 21st, 2019

Figure 2:Screenshot from (eaTracker, 2019) showing My Eating Feedback in terms of Food Groups on Monday, October 21st, 2019

Figure 3:Screenshot from (eaTracker,2019) showing my Eating Feedback in terms of nutrients on Monday, October 21st, 2019

Figure 4: Screenshot from (eaTracker, 2019) showing My Eating Feedback in terms of Caloric Intake on Monday, October 21st, 2019

Figure 5: Screenshot from (eaTracker,2019) showing calories and key nutrients by meal on Monday, October 21st, 2019

Figure 6: Screenshot from (eaTracker,2019) showing Food and Beverages consumed on Tuesday October 22nd, 2019

Figure 7: Screenshot from (eaTracker, 2019) showing my eating feedback in terms of food groups on Tuesday, October 22nd, 2019

Figure 8: Screenshot from (eaTracker, 2019) showing my eating feedback in terms of Nutrients on Tuesday, October 22nd, 2019

Figure 9: Screenshot from (eaTracker, 2019) showing my eating feedback in terms of calories on Tuesday, October 22nd, 2019

Figure 10: Screenshot from (eaTracker, 2019), showing my calories and key nutrients by meal on Tuesday, October 22nd, 2019

Figure 11:Screenshot from (eaTracker,2019) showing food and beverages consumed on Wednesday, October 23rd, 2019

Figure 12:Screenshot from (eaTracker,2019) showing my eating feedback in terms of food groups on Wednesday, October 23rd, 2019

Figure 13: Screenshot from (eaTracker, 2019) showing my eating feedback in terms of nutrients on Wednesday, October 23rd, 2019

Figure 14: Screenshot from (eaTracker,2019) showing my eating feedback in terms of calories on Wednesday, October 23rd, 2019

Figure 15: Screenshot from (eaTracker,2019) showing calories and key nutrients by meal on Wednesday, October 23rd, 2019

Figure 16: Screenshot from (eaTracker, 2019) showing physical activity performed on Monday, October 21st, 2019

Figure 17: Screenshot from (eaTracker, 2019) showing activity feedback on Monday, October 21st, 2019

Figure 18:Screenshot from (eaTracker, 2019) showing my BMI and weight feedback

References

eaTracker. (2019.). Retrieved from http://www.eatracker.ca/.

Farquhar, W. B., Edwards, D. G., Jurkovitz, C. T., & Weintraub, W. S. (2015,  March 17). Dietary sodium and health: more than just blood pressure. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5098396/.

Gerrior, S., Juan, W., & Basiotis, P. (2006, October). An easy approach to calculating estimated energy requirements. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1784117/.

Ha, S. K. (2014, June). Dietary salt intake and hypertension. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4105387/.

Hooper, L., Summerbell, C. D., Higgins, J. P., Thompson, R. L., Capps, N. E., Smith, G. D., … Ebrahim, S. (2001, March 31). Dietary fat intake and prevention of cardiovascular disease: systematic review. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC30550/.

Institute of Medicine (US) Committee on Diet and Health. (1992, January 1). Fats, Cholesterol, And Chronic Diseases. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK235018/.

Maalouf, J., Cogswell, M. E., Gunn, J. P., Curtis, C. J., Rhodes, D., Hoy, K., … Merritt, R. (2013, September). Monitoring the sodium content of restaurant foods: public health challenges and opportunities. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3780690/.

Nutrition and Athletic Performance (2016). Dietitians Of Canada. Retrieved from https://www.dietitians.ca/Downloads/Public/noap-position-paper.aspx

Otten, J., Hellwig, J., & Meyers, L. (2006). DRI, dietary reference intakes. Washington, D.C.: National Academies Press.

Slavin, J. L., & Lloyd, B. (2012, July 1). Health benefits of fruits and vegetables. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/.

Thompson, J., Manore, M., & Sheeshka, J. (2014). Nutrition: a functional approach (3rd ed.). Toronto, ON: Pearson.

Wolfe, R, R., Cifelli, Amy, Kostas, Kim, & Il-Young. (2017, March 10). Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range. Retrieved from https://academic.oup.com/advances/article/8/2/266/4558082....