NFSC100 11 30 15 Diet Analysis 1 How does your calorie intake compare with your estimated calorie needs My DRI caloric intake was estimated to be 2 111 kcal Based on my diet my for the recorded 3 days my average intake was 1 515 kcal This is 596 kcal under the estimated calorie needs which puts me at 72 of the goal Based on these stats my kcal intake is lower than my estimated needs The computer could have estimated my calorie needs incorrectly because it is only allowed to estimate what is needed based on information from 3 days This information is not as recent which means that my estimated caloric needs could have increased or decreased depending on the fluctuation of my weight and activity If the diet analysis activity test were done over a longer period of time the computer s estimation would have been more accurate 2 Nutrient Carbs Protein Fat Saturated Fat of Calories 3 day average 39 15 47 18 45 65 10 35 20 35 10 Accurate Accurate Accurate Over Recommended Assessment The distribution of my calories between carbs protein and fat is within the recommended amount However my intake of Saturday fat is way over the recommended by 8 The possible consequences of consuming too much saturated fat is that I am increasing the risk of developing heart disease or experiencing a heart attack I need to replace these trans fats with monounsaturated and polyunsaturated fats such as fish and nuts instead of fried chicken and fries 3 Nutrient Fiber Water Vitamin C Vitamin D Vitamin A of DRI 37 11 54 14 17 Consequences Constipation Diabetes High blood Pressure Fatigue bladder kidney problems high cholesterol joint pain scurvy Rickets bone pain Liver disorders night Iron Magnesium Potassium Zinc 32 24 19 26 blindness Fatigue anemia Muscle weakness twitches hypokalemia Negatively affect fertility 4 This three day record was sort of representative of my usual dietary intake in the sense that I do not eat healthy It may not always be Popeye s and McDonalds but I do have a pattern of having Chik fila or some other type of unhealthy meal at least 3 4 times a week Based on this record and what I know I eat weekly I am consuming too many fries soda McChicken Klondike bars and chips I am subtracting these because they all contain too many carbs The only supplements I think I need are my multi vitamins which I do not take daily as well I need more nutrient dense foods such as salmon instead of McChicken regular potatoes that aren t fried instead of potatoes and I could possibly replace Klondike bars with Dark Chocolate as it is loaded with fiber and magnesium which are two things that my diet lacks I should also drink plenty of water instead of soda because I have been dehydrated and require extreme amounts of water to prevent this from happening again Food Group Assessment 5 Your needs based on MyPlate 7 0 oz eq 3 0 cup eq 2 0 cup eq 3 0 cup eq 6 0 oz eq 266 0 Your actual consumption 2 3 oz eq 1 4 oz eq 0 cups eq 2 3 cup eq 4 3 oz eq 768 3 Below Below Absent Below Below Extremely Over Breads cereals vegetables fruits dairy Meats poultry Discretionary calories I am not consuming enough breads vegetables fruits dairy or meat It is obvious that all of my needs are not met while I am also consuming too many discretionary calories The changes I made on number 4 will help however I need to add more vegetables and add fruits to my diet as well I consume a decent amount of dairy however possibly adding milk and cereal as a breakfast could contribute to both dairy and breads cereals I should also eat grilled chicken instead of fried and reduce the discretionary calories as I said before by replacing them with nutrient dense foods The MyPlate Analysis also recommends certain veggies oils and protein to add to my diet Based on their recommendations I will try to add the following Dark Green Vegetables 2 0 cups weekly Orangy Vegetables 6 0 cups weekly Dry Beans Peas 2 0 cups weekly Starchy Vegetables 6 0 cups weekly Other Vegetables 5 0 cups weekly Meat Poultry 29 0 oz weekly Nuts seeds soy products 4 0 oz weekly Oil 6 0 tsp a day Seafoods 9 0 oz weekly 6 Osteoporosis is caused by a deficiency in calcium According to my Intake in comparison to my goals I only consumed 647 17 mg of calcium when the goal is 1000 mg Since I only contain 65 of what I should I am increasing my risk of developing osteoporosis Some uncontrollable risk factors that are already against me are the fact that I am a female and my grandmother suffers from it now Based on my intake of calcium vitamin D fruits and vegetables I do not consume the bare minimum and must change this in order to prevent osteoporosis because although sex and family history are uncontrollable my diet is a controllable risk factor that can reduce my risk I should also be more active as well since my inactivity can contribute to this as well 7 Now that I have analyzed my diet my three goals are the following a GOAL Consume at least 2 cups of fruits daily Strategies Purchase a nutribullet blender and drink more smoothies which is faster to consume b GOAL Consume 3 cups of vegetables daily Strategies drink V8 and other drinks that provide vegetable intake make most of MyPlate vegetables instead of grains I will eat a vegetable medley mix of veggies to provide myself with variety c GOAL Make all of my starches whole wheat Strategies Grocery list will only contain whole wheat grains and will have whole grain meals when going out if possible
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