The nutrient intakes and dietary patterns have been identified as essential factors in disease and health, and this has resulted in the creation of Recommended Dietary Intakes (RDIs) for protein, minerals, energy, vitamins, and carbohydrates. The RDIs address the nutritional needs of humans throughout the lifecycle and must contribute to optimal nutrition as well as a low risk of diseases men ( US Department of Health and Human Services, 2017) . Nevertheless, people consume foods, not nutrients. Thus, countries have developed Food-Based Dietary Guidelines (FBDG) for addressing existing nutrition-related health issues. The FBDG is based on the prevalent patterns of eating of the population, and should comprise indigenous and traditional foods, and must be sensitive to the population’s culture. Furthermore, the FBDG must contain foods that are available, affordable, and accessible ( World Health Organization, 2019) . They must include easily understandable messages, expressed positively for motivating people to change dietary habits when necessary.
Taking a well-balanced diet is critical for a healthy life and for maintaining overall body fitness. There are various benefits to the body when a person eats healthy. These include keeping a healthy weight, gaining more energy, and the prevention of health problems. While some people think that there are no health risks by eating unhealthy, eating health aids in having a healthier body, and in preventing illnesses and other body risks, some reasons people are unable to maintain a healthy diet is that they cannot afford to get the necessary foods required for healthy eating habits, or they are not aware how to maintain a healthy diet ( World Health Organization, 2019) . For this report, a 24-hour dietary recall for all meals and drinks are analyzed to determine whether I met the recommended dietary intakes within the 24 hours, and also to identify the main areas for improvement for me.
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Based on my 24-hour recall for all foods and drinks I consumed, for breakfast, I took two medium eggs, two slices of light toast, a teaspoon of light butter, and water. The total calories for the entire breakfast were 290. During lunch, I ate a grilled chicken, premade salad, and oil and vinegar dressing, which had a total of 1,825 calories. In between, I took some snacks, including water, an orange, and a cup of vanilla yogurt, and all had a total of 104 calories. For dinner, I consumed a quarter plate of fried brown rice, a quarter plate of fish, and a 1 cup of spinach. The total calories for dinner were 307.
Overall, the current diet did not meet all the requirements for age and gender, protein, fat, vegetables, grains, fruit, dairy, and water. The generally recommended calorie consumption per for women is 2,000 per day and 2,500 for men ( US Department of Health and Human Services, 2017) . Generally, the total calories for the day were 2,526. In general, consumed a little too much of the recommended calorie intake for a woman during the 24 hours, which should be within 2,000 calories.
For vegetables, healthy patterns of eating comprise a range of vegetables from each of the five subcategories of vegetables – starchy, legumes (peas and beans), orange and red, dark green, and others. These consist of dried, canned, frozen, and fresh choices in raw or cooked forms, as well as vegetable juices. The Healthy US-Style Eating Pattern recommends the amount of vegetables to be consumed at the calorie level of 2,000 is an equivalent of 2 ½ cups of vegetables every day ( US Department of Agriculture, 2017) . Additionally, weekly quantities from every subcategory are recommended for ensuring diversity and meeting nutrient requirements ( World Health Organization, 2019) . Therefore, based on the commended vegetable intake per day, I failed to meet the recommendation, as I only took 2 cups, out of the 2 ½ cups recommended.
Further, the healthy eating patterns for fruits comprise fruits, particularly whole fruits. The food category of fruits consists of whole fruits as well as 100% fruit juice. The whole fruits comprise fresh, dried, frozen, and canned types. According to ( US Department of Agriculture (2017) , at the calorie level of 2,000, it is recommended that one should take an equivalent of 2 cups of fruit every day. 100% fruit juice cup is equivalent to 1 cup of fruit. While fruit juice may include the healthy habits of eating, it has lower dietary fiber compared to whole fruit, and if taken in excess, it may contribute additional calories. Also, I fell short of the recommended amount of fruits, because I only took 1 cup of whole fruit, instead of the recommended 2-cup equivalents each day. Generally, at least half of the quantity of the fruits recommended must be from whole fruits ( US Department of Health and Human Services, 2017) . Juices consumed must be 100%, with no added sugars. For the canned fruits, the options with the lowest added sugar must be chosen.
The healthy patterns of eating for grains consist of whole grains and limited consumption of refined grains and refined-grain products, particularly the ones with a high content of saturated fats, extra sodium, or sugar, including cakes, cookies, and certain snacks. The grain food category comprises grains as single food and products which have grains as an ingredient. Grains are either refined or whole. The recommended quantity of grains at the calorie level of 2,000 is an equivalent of 6 ounces per day ( US Department of Health and Human Services, 2017) . Therefore, I failed to meet the grains recommendation because I did not take any amount of grains at all within 24 hours.
For diary, health intake patterns comprise low-fat (1%) and fat-free dairies such as fortified soy beverages, cheese, yogurt, and milk. Soymilk fortified with Vitamin A and D, and calcium, are added as a portion of the dairy category as they are the same as milk, in terms of nutrient content and their usage in meals ( US Department of Agriculture, 2017) . The recommended dairy amounts are rather based on age, as opposed to calorie level, and are an equivalent of 3 cups per day for the ages 18 years and above ( US Department of Health and Human Services, 2017) . I did not meet the recommended fruit dairy intake since I only took 1 cup of yogurt.
Furthermore, the health intake patterns of protein consist of a range of protein foods with high-nutrient content. The category of protein foods includes a broad category of foods for both plant and animal sources and comprises of various subcategories – soy products, seeds, nuts, eggs, poultry, meats, and seafood ( US Department of Agriculture, 2017) . The recommended protein foods at the calorie level of 2,000 is an equivalent of 5 ½ ounces of protein meals each day ( US Department of Health and Human Services, 2017) . For proteins, I exceeded the recommended amount, taking more than 5 ½ ounces within the 24 hours. On the other hand, for oils and fats, the recommended oils at the calorie level of 2,000 are 27g (around five teaspoons) per day I failed to meet this requirement as I only took one teaspoon of fats. For water, the recommended amount is 64 ounces per day, but I took only 50 ounces during the 24 hours. So, I did not meet the requirements.
Overall, from my dietary assessment, I failed to meet most of the recommended amounts within the 24 hours. However, the key area identified for improvement is the vegetables and fruits, because I need to take more fruits and vegetables. Fruits and vegetables contain essential minerals, vitamins, and plant chemicals. A diet with vegetables and fruits could help in protecting me from conditions like heart disease, diabetes and also cancer. Also, fruits and vegetables may help in increasing the intake of potassium and fiber, which are vital nutrients which many people do adequately get form their meals ( Dinu, Pagliai & Sofi, 2017) . Thus, the first recommendation for me is to add fruits and vegetables to my diet, as this will add more nutrients to my body. Also, I must incorporate grains in my diet, especially whole grains, because within the 24 hours recall of all foods taken, I did not take any kind of grains. Another recommendation is also for me to take more water, eight glasses per day, each with eight ounces, to meet the recommended amount.
References
Dinu, M., Pagliai, G., & Sofi, F. (2017). A heart-healthy diet: Recent insights and practical recommendations. Current cardiology reports , 19 (10), 95.
US Department of Agriculture. (2017). Dietary Guidelines for Americans 2015-2020 .
US Department of Health and Human Services. (2017). Dietary guidelines for Americans 2015- 2020 . Skyhorse Publishing Inc..
World Health Organization. (2019). Healthy diet (No. WHO-EM/NUT/282/E). World Health Organization. Regional Office for the Eastern Mediterranean.
