Dietary Analysis Elizabeth Ferrer (Spring 2013)

Dietary Analysis Elizabeth Ferrer

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Spring 2013

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Activity Level: Very Active

Part I: Usual Diet

Thursday

February 7, 2013

Food List

Daily Multi-Vitamin

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Rep

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Nutrition Facts

Report

Calorie Assessment

My Plate

Report

Part II: Revised Diet

Wednesday

February 27, 2013

Food List

Bar

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Rep

ort

Nutrition Facts

Report

Calorie Assessment

My Plate

Report

2 Day Comparison Report

2 Day Comparison Report

2 Day Comparison Report

Part III: Analysis of Results

1. Did the revised diet meet your goals for the macronutrients and Micronutrients? Yes

Macronutrient DRI Goal

Goal %

Carbohydrates 276.54 81%

Protein 47.17 221%

Fats 62.57 103%

Micronutrient

DRI Goal Goal %

Minerals

Calcium 1,000.00 133%

Iron 18.00 95%

Magnesium 310.00 112%

Phosphorus 700.00 155%

Potassium 4,700.00 80%

sodium 2,300.00 55%

zinc 8.00 123%

Micronutrient

DRI Goal

Goal %

Vitamins

Vitamin A 700.00 299%

Thiamin 1.10 130%

Riboflavin 1.10 214%

Niacin 14.00 195%

Vitamin B6 1.30 277%

Vitamin B12 2.40 468%

Vitamin C 75.00 326%

Vitamin D 15.00 101%

Vitamin E 15.00 84%

Folate 400.00 150%

• I was likely to reach toxicity levels before I reevaluated my diet because of the multi vitamin supplement I was consuming additional to the vitamins I was getting from the foods in my diet.

• Folate (folic acid)• Spinach, garbanzo beans, carrots, peppers, couscous, and multi vitamin • No deficiency or toxicity

Fat Soluble Vitamins: • A

• I have a high level. But not toxic because comes from vegetables: Carrots, spinach, and field greens salad.

• No deficiency or toxicity• D

• The sardines, milk(1%), and multi vitamin • No deficiency or toxicity

• E• Spinach, sardines, salad dressing, multi vitamin, mangos, and peppers.• No toxicity• A little lower than perfect

• K• Although the dietary analysis did not include this vitamin, my multi vitamin

accounts for 30% of the Daily Value. • Greens and Milk (1%). • No deficiency or toxicity

Are you at risk for deficiency or toxicity? Explain your answer.

Water Soluble Vitamins:

• B1: Thiamin

• Salmon, couscous, mangos, spinach, and multi vitamin.

• No deficiency or toxicity

• B2: Riboflavin

• Milk (1%), salmon, sardines, banana, spinach, cheese, and multi vitamin

• No deficiency or toxicity

• B3: Niacin

• Salmon, sardines, couscous, banana, spinach, peppers, and multi vitamin

• I went over my DRI goal reaching 27.27.mg/day, but it becomes toxic after 35mg/day

• B6

• Salmon, bananas, spinach, garbanzo beans, peppers, and multi vitamin.

• I went over my DRI goal reaching 3.60.mg/day, but the upper level is 100mg/day

• B12

• Sardines, salmon, milk (1%), and multi vitamin.

• No deficiency or toxicity

• C

• Peppers, spinach, melon, mango, banana, and multi vitamin.

• I reached 244.42mg/day from all the fruits I consumed. The upper level is 2g/day, so I am not at the toxicity point.

• No deficiency or toxicity

Minerals• Calcium

• Plain yogurt (low-fat), milk (1%), cheddar cheese, sardines, Greek yogurt, spinach. • I went over my DRI goal reaching 1,328.68mg/day, but the toxicity level is 2,500mg/day.• No deficiency or toxicity

• Iron • Ezekiel Bread, sardines, field greens salad, couscous, salmon, carrots, multi vitamin. • No deficiency or toxicity

• Magnesium • Spinach, banana, salmon, milk (1%), couscous, garbanzo beans, and sardines. • No deficiency or toxicity

• Phosphorus • Milk (1%), salmon, sardines, cheddar cheese. • No deficiency or toxicity

• Potassium • Spinach, salmon, banana, milk (1%), carrots. melon, sardines, mangos. • According to the Daily value my slightly lower 3,745.23mg/day intake of potassium is at the

average 3,500mg/day, while the Adequate Intake is 4700 mg/day• No serious deficiency or toxicity

• Sodium • Sardines, plain yogurt, Ezekiel bread, garbanzo beans, cheddar cheese, milk (1%), spinach,

carrots, Greek yogurt, and salmon. • My low sodium intake 1,259.20mg/day is good because the body only needs 200mg/day to

function. • The Daily Value is 2,400mg/day and the Upper Level is 2,300mg/day. • No deficiency or toxicity

• Zinc • Milk (1%), sardines, cheddar cheese, couscous, spinach, garbanzo beans, salmon, and multi

vitamin.

• No deficiency or toxicity

2. Did you achieve your goal of consuming 8 servings of fruits and vegetables per day?

• Yes, I exceeded by 8 servings of fruits and vegetables for my perfect day.

• Did you utilize the principles of healthy diet planning-moderation, adequacy, variety and balance effectively? Explain your answer in detail.• Yes I used the 4 principles of healthy diet throughout my perfect day.

• Moderation: This is eating the right amounts of foods while meeting nutritional needs and maintaining a proper weight. For me this especially applies to the extras, like sweets. • Candy Bar, Special Dark, sweet chocolate, half of a1.45oz bar, 114 calories.

• Adequacy: My diet provides all the proper essential nutrients to maintain a healthy body weight.• Vitamins and minerals(multi-vitamin) • Proteins(salmon, Greek yogurt)• Carbohydrates(couscous, Ezekiel bread)• Fats(Salad dressing, cheddar cheese)• Water(104% of daily goal).

• Variety: I involved an assortment of foods within and across food groups. • Fruits• Vegetables, legumes • Lean meat, fish, nuts, and legumes• Bread, rice, and pasta.• Milk, yoghurt, and cheese.

• Balance: Getting the right types and amounts of foods and drinks to supply nutrition and energy for maintaining an active body and supporting normal growth and development.

3.  What is your BMI? • 21.6

• Is it healthy? • Yes, because it is in between 18.5 – 24.9

• What are the guidelines for BMI? (calculated by height and weight)BMI Categories:• Underweight <18.5• Normal weight 18.5 – 24.9• Overweight 25 – 29.9• Obesity 30 or <

• What are the health implications of an unhealthy BMI? • An unhealthy BMI maybe considered underweight, overweight, and/or obese. • According to the National Heart, Blood, and Lung Institute, certain health factors make

a high BMI more dangerous. For example, issues like high blood pressure or high levels of "bad" LDL cholesterol indicate that you present a risk of developing other cardiovascular conditions associated with being overweight or obese, as is a family history of heart disease or other cardiovascular issues. Low levels of physical activity also prove dangerous. Tobacco use, as always, exacerbates health risk and problems.

• http://www.livestrong.com/article/article/110780-health-effects-bmi/#ixzz2NYq3Io2A

• Discuss your family history of chronic diseases.  • None

• What additional changes would you have to make in the future to prevent diseases you are at risk for? • Although my family has no past chronic diseases, through this course I have learned

more about animal products. An additional change I want to make is to be careful when consuming a lot of meat or non-lean animal fats concerning cholesterol and LDL (bad cholesterol).

• Of the changes you made in this class and/or after this project, which ones are you likely to continue practicing? • I will continue splitting my daily Female Teen Advantage multi vitamin tablet in half

instead of taking the whole tablet everyday. On my first assessment I found myself on the high levels close to toxicity with some vitamin such as; Vitamin B3 (Niacin). I will also take into account how much protein I am consuming, because I had my daily grams of protein higher than my daily goal.