Diet Analysis Project
Domenic Dorisio10/14/14
Diet Analysis Project
Examine Your Carbohydrate Intake:
1. 453 grams of carbohydrates daily average
2. 1,812 calories (453g x 4 cal/g = 1,812 cal)
3. 56% of total calories (1812 cal / 3217 total cal = 0.56)
4. My daily carbohydrate percentage is in my recommended range of 45-65% by Supertracker and just in the standard range of 55-60%.
5. I consume about 23 grams of fiber a day. This is less than my daily recommendation of 38 grams. However, it is almost right on target of the standard 25 grams a day. I can eat more oats for breakfast, add peas and rice to dinner more often, and more fruit for snacks.
Examine Your Fat Intake:
6. 93 grams of fat (836 cal / 9 g/cal = 93g)
7. 836 calories (3,217 total cal x 0.26 fat = 836 cal from fat)
8. 26% of my total energy is contributed by fat (836 cal / 3217 total cal = 0.26)
9. I am under the maximum of 30% fat of my total energy by 4%. To make it a little lower I could eat less “empty calories” and more nutrient dense foods.
Examine Your Protein Intake:
10. 149 grams of protein daily average
11. 596 calories (149g x 4 g/cal = 596 calories)
12. 19% of total energy is contributed by protein (596 cal / 3217 total cal = 0.19)
13. My protein percentage(19%) is in my personal range of 10-35% of total calories/energy. I am over the standard range of 10-15% however. If I wanted to drop my protein level I could simply eat the same and cut out the protein shakes after the gym.
14. 58g recommended intake (160lbs/2.2 = 73kg, 73kg x 0.8 = 58g)
Evaluate Your Vitamin Intake:
15.
Vitamin A: 755ug (900ug recommended) Consumed 84% of recommendation. (755ug/900ug = 0.84)I am 145ug under. Whey Protein shakes (15%), mixed vegetables (14%), and Cheerios (14%) contribute to most of my intake. I can eat more dark leafy greens such as kale and include some cooked carrots in my meals to increase my Vitamin A levels.
Thiamin: 2.3mg (1.2mg recommended) Consumed 197% of recommendation. (2.3mg/1.2mg = 1.97) I am in ok range but 1.1mg over the standard. Most of my intake comes from bagels (11%) and Cheerios cereal (10%). Legumes as a side dish would be a healthier option rather than bagels.
Riboflavin: 2.6mg (1.3mg recommended) Consumed 200% of recommendation. (2.6mg/1.3mg = 2.00) I am in ok range but 1.3mg over the standard. Most of my intake comes from low-fat yogurt (9%), Cheerios (7%), and whey protein shakes (6%). If I wanted to decrease this I could eat less dairy products.
Niacin: 43mg (16mg recommended) Consumed 269% of recommendation. (43mg/16mg = 2.69) I am in ok range but 27mg over the standard. Most of my intake comes from baked skinless chicken breast (33%) and tuna salad w/ mayo (7%). I could spread my intake out by eating less chicken and more rice, fish, and pasta.
Vitamin B6: 2.8mg (1.3mg recommended) Consumed 215% of recommendation. (2.8mg/1.3mg = 2.15) I am in ok range but1.5mg over the standard. Most of my intake comes from baked skinless chicken breast (22%), bananas (9%), and Cheerios (8%). I could eat less chicken to reduce this level.
Folate: 705ug (400ug recommended) Consumed 176% of recommendation. (705ug/400ug = 1.76) I am in ok range but 305ug over the standard. Most of my intake comes from Cheerios (28%) and Bagels (13%). I could eat more beans and vegetable instead of bagels to improve the nutrient density of this level and possibly lower it a little.
Vitamin C: 80mg (90mg recommended) Consumed 89% of recommendation. (80mg/90mg = 0.89) I am 10mg under the standard. Most of my intake comes from cranberry juice (18%) and apple juice (16%). I can drink orange juice more often in the morning to increase my Vitamin C.
Vitamin E: 10mg (15mg recommended) Consumed 67% of recommendation. (10mg/15mg = 0.67) I am 5mg under the standard. Most of my intake comes from cranberry juice (19%) and whey protein shakes (16%). I could add almonds as a snack food to increase my level.
Vitamin D: 5ug (15ug recommended) Consumed 33% of recommendation. (5ug/15ug = 0.33) I am 10ug under the standard. Most of my intake comes from tuna salad (22%) and low-fat yogurt (17%). I can drink whole milk rather than 2% fat milk to increase this level.
Vitamin K: 106ug (120ug recommended)Consumed 88% of recommendation. (106ug/120ug = 1.20) I am 14ug under the standard. Most of my intake comes from whey protein shakes (29%). I can eat more dark leafy greens such as spinach and kale to improve this level.
Evaluate Your Mineral Intake:
16.
Calcium: 1396mg (1000 recommended) Consumed 140% of recommendation. (1396mg/1000mg = 1.40) I am in ok range but 396mg over the standard. Most of my intake comes from low-fat yogurt (15%) and American cheese (11%). I could eat less dairy products to reduce this level.
Sodium: 5357mg (Under 2300mg recommended)Consumed 233% of recommendation. (5357mg/2300mg = 2.33) I am 3057mg over the standard. Most of my intake comes from soft pretzels (12%) and lemon style Chinese chicken (11%). I definitely need to reduce my sodium intake and read more nutrition labels in this area. I can choose reduced/low sodium products as well as no salt added products while shopping.
Magnesium: 392mg (400mg recommended) Consumed 98% of recommendation. (392mg/400mg = 0.98) I am 8mg under the standard. Most of my intake comes from Natural Oat cereal with raisins and honey (11%) and whey protein shakes (9%). I am pretty much right on target for this area, however more vegetables and nuts would improve it.
Phosphorus: 1981mg (700mg recommended) Consumed 283% of recommendation. (1981mg/700mg = 2.83) I am in ok range but 1281 over the standard. Most of my intake comes from baked chicken breast (12%) and low-fat yogurt (8%). I could eat less chicken and eat more beans and peas to balance my level out better.
Potassium: 3370mg (4700mg recommended) Consumed 72% of recommendation. 3370mg/4700mg = 0.72) I am 1330mg under the standard. Most of my intake comes from baked chicken (8%), bananas (8%) and low-fat yogurt (8%). I definitely should eat more vegetable and fruits to improve my potassium level.
Iron: 22mg (8mg recommended) Consumed 275% of recommendation. (22mg/8mg = 2.75) I am in the ok range but 14mg over the standard. Most of my intake comes from Cheerios (17%) and bagels (11%). I can eat less bagels and eat more spinach to continue to get the iron I need as well as other nutrients.
Zinc: 17mg (11mg recommended) Consumed 155% of recommendation. (17mg/11mg = 1.55) I am in the ok range but 6mg over the standard. Most of my intake comes from bologna (12%), Cheerios (11%), and whey protein shakes (7%). I am right on target for this intake and can continue to eat meat and yogurt to keep up with it. Fish is also another option.
Self Analysis
17. The best aspects to my diet are my meat and dairy intakes providing me with the protein and fat I need. Also, I eat a good amount of fruit but should be eating more fruit than drinking as much fruit juice that I do. The worst is my vegetable intake. I do not eat enough of these. I usually only eat vegetables for dinner when mom cooks them so that is why it is on the lower side. Some nights I am at work or we order food, but I’d say I have home cooked meals 3-4 days a week. I will make sure I add vegetables to at least one meal every day.
18. I think overall I am 80% where I should be nutrition wise. I was surprised however that I am not getting enough Potassium, Vitamin C, and the fat soluble vitamins A, D, E, and K. While some of these are barely under my target, some need a little more attention such as Vitamin A, D, and E. I will adopt a new nutrition program by eating more spinach/greens/vegetables, more fruit, and buy whole milk as well as continue to buy 2% fat milk. Drinking whole milk and 2% milk rather than just the 2% will allow my Vitamin D intake to increase a lot. The greens will increase my Vitamin A and adding almonds will increase my Vitamin E intake. I do sometimes take a multivitamin but now I can see that it is mostly not needed as long as I incorporate a few things into my diet!