The writer participated in a daily recording exercise of the foods consumed and drinks taken for three distinctive days that represent the usual dietary habits. Diet analysis plus program was used to record everything consumed for the period under review. The dates under consideration were May 12 th , 13 th , and 14th. Detailed information that included the profile i.e. Name, gender, height, activity level, weight and BMI and recommended daily nutrients were obtained. Additionally, for the three days, information on; food list compared to the DRI’s, Food item spreadsheet, food pyramid/my plate.gov were obtained and recorded. The purpose of this paper is to interpret the findings and compare the different sources of calories to the DRI’s. Similarly, the paper compares and contrasts the food intake and food pyramid recommendations. The essay explains why the requirements were met or not. Finally, the paper includes dietary strengths and weaknesses and potential areas for improvement.
My name is Lynn a female aged thirty-eight years. My height is five feet seven inches, and the weight is a hundred and ninety lbs. I am not pregnant and my current BMI is twenty-nine point eight. I also have little activity level. My DRI goals are as follows. Energy; Kilocalories 2282kcal, protein 68.95g, carbohydrates 247.0-357.0g and the total fat is 48.0-85.0g. Saturated fats should be less than twenty-two grams. Essential fatty acids like PFA 18.2 should be 12g whereas 18.3 should be 1.1g. Dietary fiber should be 25g, and water needs to be 2700g.
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The following vitamins are required; Thiamine 1.1 mg, Riboflavin 1.1mg, Niacin 14 mg. Additionally vitamin B6 should be 1.3 mg, Vitamin B 12 2.4 µg, folate (DFE) 400µg, Vitamin C seventy five milligrams, vitamin D 15 µg, Vitamin A 700 µg and Alpha-tocopherol 15 mg. In the mineral category; calcium 1000mg, iron 18 mg, Magnesium needs to be 320 mg, potassium 4700 mg, while Zinc 8 mg and sodium should be 1500 mg.
From the macronutrients ranges, carbohydrates and proteins were below the recommended low. However, the actual fat intake is higher than the recommended high. My carbohydrate intake was ten percent below the minimum requirements. Protein is within the range while fats are above by thirteen percent the highest recommended intake. The total fat comprises saturated fats 16%, monounsaturated fats7%, polyunsaturated fats 4%, trans fatty acid 1% while unspecified made up 21%.
A comparison of the intake and goal is as follows. Energy; 1823.34 kcal was taken in the period under review compared to DRI of 2282 kcal representing an eighty percent intake level. 81.57 grams of protein was consumed against 68.95 of DRI. This represents 118% intake. 160.9 grams of carbohydrates was consumed compared to a DRI of 247 – 357g representing 45% consumption. Total fat consumed was as follows 97.58g versus a DRI of 48 -85g indicating 115% intake above the maximum requirements. 32g of saturated fats were consumed against a maximum of 22 grams reflecting 145%.
Essential fatty acids were as follows PFA 18.2 Linoleic 7.24 grams against a requirement of 12 grams representing 60%. Similarly, 0.75 g of PFA 18.2 against a requirement of 1.1g PFA 18.3 Linoleic was consumed which is 68% of the total requirements. Dietary fiber total comprised 11.63 versus a requirement of 25 grams representing 47%. Additionally, 50.72 grams of sugars i.e. natural and added was consumed. 25% water was consumed as follows 681.27 against a requirement of 2700 grams.
Vitamin intake is as follows; Thiamin 0.77 mg versus 1.11 mg a forty percent compliance. 0.75 mg of riboflavin against 1.1 mg representing 68% intake was consumed. 98% of Niacin was taken i.e. 13.7 mg versus 14% requirements. Vitamin B6 and B 12 made up 49% and 81% respectively. Folate (DFE), vitamin C, D and A(RAE) and A (IU) were as follows 73%, 63%, 7%, 32% and 39% respectively. Mineral consumption for the three days was as follows; Calcium, Magnesium, potassium, zinc and sodium 50%, 59%, 29%, 25%, 68% and 305%.
Analyzing my plate based on a 2282 calories pattern, for the three days indicates the following; actual grains consumed were 6.8 oz eq. against a target of 7.0 indicating a 96.5% of the goal. 1.6 cup eq. of Vegetables was consumed against a target of 3.0 cup eq. showing 52.1% compliance. Total consumed fruits represented 31.75% of the total 2.0 cup eq. 33.6% of dairy was taken i.e. 1 cup eq. against a goal of 3.0 cup eq. 12.5 oz eq. of protein was consumed against a target of 6.0 oz eq. a 207.75 consumption rate. Empty calories food eaten in the period was 598.1 against a goal of 266 indicating 224.9% use rate.
I agree with the recommendations from the analysis, that it would be advisable to target at least 3.5 oz eq. whole grain. Similarly, it is desirable to vary vegetable consumption as follows; taking two cups weekly of dark green vegetables, consuming six cups of orange veggies, taking two cups of dry beans and peas every week. Additionally, include six cups of starchy vegetables and five cups of other vegetables every week. Strive to go lean with protein by consuming 9.0 oz seafood, 4.0 oz of nuts, seeds, and soy products, 29.0 oz of meat, poultry and eggs every week. She should target to consume 6.0 teaspoons of oil each day.
From the exchange spreadsheets, it is evident that even though the weights are high, most of the foods lack vegetables an essential ingredient of the daily food intake. Lynn, for example, consumes more proteins and fatty foods compared to carbohydrates and starch. It is evident that most foods consumed for breakfast, and dinner for the three days e.g. sausages, pancakes, and pizza are high in proteins, fats, and saturated fats. Lynn did not meet some of the requirements for carbohydrates and vitamins because the volume of intake did not provide adequate quantities to meet the daily needs. However, some of the requirements for proteins and fats were met because Lynn consumed products that are rich in the two. Lastly, Lynn should try to reduce foods rich in trans fats and animals proteins by consuming more cereals and less meat.
