Diet Analysis Project: Tables and Analysis Questions

Table 1: Energy and Macronutrients 

	Average Eaten	Target
Energy	888Kcal	xxxx
Carbohydrates (% of calories)	56%	65%
Total fat(% of calories)	29%	35%
Protein(% of calories)	22%	35%
Dietary fiber	18.8g	21g
Protein(grams)	29.8g	xxxx

Table 2: Micronutrients 

Vitamin	Average  Eaten	RDA/AI	Mineral	Average  Eaten	RDA/AI
Thiamine	0.8mg	1.2mg	Calcium	767.8mg	1000mg
Riboflavin	1.1mg	1.3mg	copper	1.0mg	900mg
Niacin	9.4mg	16mg	Iron	9.4mg	8mg
Pantothenic  Acid	4.4mg	5mg	magnesium	309.3mg	2.3mg
Vitamin B6	1.4mg	1.3mg	manganese	3.0 mg	2.3mg
Vitamin B12	1.0 µg	2.4 µg	Phosphorus	729.1mg	700mg
Folate	204.3 µg	400 µg	Potassium	2542.6mg	4.7mg
Vitamin A	3257.8IU	3000IU	Selenium	4.25 µg	55 µg
Vitamin C	111.0 mg	90mg	Sodium	920.3mg	1.5mg
Vitamin D	124.6IU	600IU	Zinc	5.0mg	11mg
Vitamin E	3.6mg	15mg
Vitamin K	151.3 µg	120 µg

Analysis 

Energy Balance 

Question 1 

Provided energy by the Chronometer is 887.6kcal.On the other hand, the consumed energy is 888 kcal. Therefore, the energy I consumed is slightly higher than the provided energy. I am in positive energy by 888-887.6=0.4kcal. Therefore, I am in positive energy because the energy I consumed is higher than the provided energy by 0.4 kcal. 

Question2 

EER =[662-(9.53Xage)]+PA X[15.91Xweight)+(539.6Xheight)] 

=[662-(9.53X23)]+1.12X[(15.91X68.18)+(539.6X1.65)] 

662-219.9+1214.91+890.34 

=2547.35 

The energy I consumed is 888kcal.However,the energy required is 2547.35kcal.As per the calculated energy needs,what I consumed is much less than what is recommended.Therefore,based on the EER,I am in negative energy balance. 

Question 3 

Comparing the Mifflin-St Jeor estimate and the EER equation,I feel the EER equation is more accurate.It utilizes actual figures for daily activities.It t takes into consideration both the heingt,age and weight of the individual(More specific). 

Question 4 

Carbohydrates 

My carbohydrate intake is 56%.But the AMDR for this nutrient is 65%.Therefore,I am consuming less than the recommended quantity 

Total fat 

The percentage of calories I consumed for total fat is 29%.The AMDR for fat is 35%.Therefore; I should consume more to meet the target. 

Protein 

The amount of protein I consumed is 29g.I therefore needs to consume more to meet the AMDR target of 35g. 

Generally,In the three nutrients,I have not met the AMDR target for any of them. 

Question 5 

RDA in grams per day =Weight in kilograms X 0.8 

My weight is 68.18kilograms 

Therefore,the calculation would be as follows; 

68.18 X0.8=54.544grams per day. 

My average protein intake as per table 1 is 29.8 grams. However, my protein needs as per the calculation is 54.544grams.Therefore,I need to consume more proteins to meet the calculated requirements. 

Question 6 

My fiber intake as per table 1 is 18.8g. However, the recommended fiber is 21grams. Therefore, the amount of fiber I consumed requires to be increased by 21-18.8=2,2 grams to meet the recommended amount. 

Question 7 

I am lacking the niacin, folate, copper, vitamin D and Vitamin E, calcium and zinc. The number of nutrients I consumed for the above nutrients are less than the recommended amount. However, I have consumed plenty of Vitamin A, Vitamin C, magnesium, Phosphorous, potassium and sodium.  

Question 8 

On average, there are some minerals which I consumed above the upper limit. Such nutrients might become toxic to the body. They include magnesium, sodium, and potassium. They are above 200% and I should, therefore, reduce their content in the diet. 

Question 9 

Energy-I have already consumed 888kcal against the requirements of 887.6. Therefore, I do not need to consume more. I can prefer retaining the current amount of energy. 

Protein-I have consumed 22% of calories against the recommended calories of 35%. Therefore, I need to increase the protein in my diet to remain healthy. Some of the changes I should make to my diet to increase the protein content include; eggs, cheese, milk, meat and yogurt ("Dietary Reference Intakes: Macronutrients", 2018). 

Carbohydrate-I have consumed 56% against the recommended 65% of the calories. Therefore, I need to increase the dietary requirements for carbohydrates in my diets. Some of the foods I would add to my diets include; potatoes, fruits, and juices, rice, vegetables, and desserts. 

Fats-I have currently consumed 29% out of 35% Calories of fats recommended. I need to consume more fats to meet the AMDR requirements. The foods that I should incorporate in my diet include margarine, shellfish, butter, vegetable oils among other fatty foods. 

fiber-The dietary fiber I consumed is 18.8 g. However, the AMDR for fiber is,21g. Therefore, I need to consume more. The examples of foods I should eat to increase the amount of dietary fiber include oats, wheat, and unmilled rice. 

Vitamins 

There are some vitamins which I eat in excess. Therefore, I need to reduce because they might become toxic to the body. For instance, Vitamin C, and Vitamin K.So I should reduce foods like citrus fruits, strawberries and potatoes, spinach and cabbage in my diet because they are rich in vitamins C and K.There are also other vitamins which I consume less and I, therefore, need to increase Niacin, folate, vitamin A, Vitamin D, and Vitamin E. I should increase the following foods in my diet because they are rich in the above vitamins; beef, carrots, pumpkins, cereals, fatty fish, yeast, bran,Tuna, peanuts, nuts, peas, vegemite avocado among other foods rich in such vitamins. 

Minerals 

The minerals I consume in Excess are Iron, Magnesium, potassium, and sodium. So I should reduce the consumption of foods like legumes, whole bread, grain, red meat among other foods rich in the above minerals("Dietary Reference Intakes: Macronutrients", 2018). 

The minerals I eat are less than the recommended quantities include Calcium,Selenium, and Zinc. Therefore, I should increase foods rich in the above minerals in my diet like salmon, leafy green vegetables, organ meat, seafood,and shellfish("Dietary Reference Intakes: Macronutrients", 2018). 

References 

Dietary Reference Intakes: Macronutrients. (2018). Retrieved from http://www.nationalacademies.org/hmd/~/media/Files/Activity%20Files/Nutrition/DRI-Tables/8_Macronutrient%20Summary.pdf?la=en 

Dietary Reference Intakes: Macronutrients. (2018). Retrieved from http://www.nationalacademies.org/hmd/~/media/Files/Activity%20Files/Nutrition/DRI-Tables/8_Macronutrient%20Summary.pdf?la=en