1. Discussion
1.
Nutrient Marginal/D
eficient
Amt. in Diet Health Effects
Calories Deficient 84% of 3,200 Calories
target
Long-term deficiency may result
in weight loss and fatigue.
Alpha-
Linolenic
Acid
Marginal 56% of 1.6 g target Long-term deficiency may result
in vision impairments.
Vitamin D Deficient 93% of 15 microgram
target
Long-term deficiency may result
in Osteoporosis.
Vitamin E Deficient 87% of 15 mg AT target Long-term deficiency may result
in neurological problems from
poor nerve conduction.
Vitamin K Marginal 68% of 120 microgram
target
Long-term deficiency may result
in severe uncontrollable bleeding.
2.
Nutrient Amt. in Diet in
Relation to DRI UL
Health Effects
Saturated Fat 11% of Calories was
above the <10% of
Calories DRI UL
Long-term excess of saturated fat may
result in heart attacks and increased risk of
cardiovascular disease.
Cholesterol 850 mg is more than
two times the <300
mg DRI UL
Long-term excess of cholesterol may result
in high blood pressure, stroke,
atherosclerosis, and increased risk of
cardiovascular disease.
Sodium 4780 mg is more
than two time the
<2300 mg DRI UL
Long-term excess of sodium may result in
high blood pressure and increased risk of
stroke.

2. 3.
• Calorie: My recommended Calorie intake based on my age and gender was 3200
Calories, and I consumed 2680 Calories. If I continued this trend for an extended
period of time I would begin to lose weight and experience fatigue.
• Oils: My recommended Oils intake was 11 teaspoons according to the 2010 Dietary
Guidelines. I consumed 6 teaspoons and MyPlate recommends that I consume less
solid fats and more oils. Oils contain less saturated fat and are better for the body.
• Protein: My recommended Protein intake was 7 ounces and I consumed 10 1/2
ounces. MyPlate recommends that I consume more lean protein, especially fish, since
fish has Omegas. A lot of my consumption of protein is from chicken, nuts, and milk
and I need to get more of it from seafood.
• Dairy: My recommended Dairy intake was 3 cups according to the 2010 Dietary
Guidelines, and I consumed 4 3/4 cups. MyPlate recommends that I drink fat-free or
1% milk, I consume 2% milk which is low-fat, but I may want to consider fat-free or 1%
milk since my saturated fat was slightly above the recommended amount.
• Fruit & Vegetables: The 2010 Dietary Guidelines recommend that I consume 2 1/2
cups of fruit and 4 cups of vegetables. I consumed 3 cups of fruit and 2 cups of
vegetables. MyPlate recommends that half of my plate should be fruits and vegetables
with a variety of colors. This ensures that I am getting a variety of vitamins and
minerals and getting enough fruits and vegetables in my diet.
• Grains: My recommended Grains intake was 10 ounces and I consumed 8 ounces.
MyPlate recommends that I replace half of the white rice and white bread I consume
with whole grains or refined grains. All of the 8 ounces of grains I consumed were
whole grains.
4. The amount of Calories I consumed was 2680 Calories and I expended an estimated
4181 Calories. If I were to continue this ratio of Calories consumed to Calories
expended I would lose weight. If the ratio were to be switched and the Calories
consumed was greater than the Calories expended I would gain weight over time.
5. The ACA suggests that I should limit the consumption of red meat and the AHA
recommends that I consume at least 7 ounces of fish a week. I already try to limit the
consumption of red meat, but I should increase my consumption of fish. Both the ACA
and AHA suggest increasing the amount of whole grains and fiber in an individual’s
diet. My diet has a good amount of whole grains and fiber, but has too much sodium.
The AHA recommends consuming less than 1500 mg of sodium a day. I consume
triple that, and therefore should try and reduce this by eating foods that are low
sodium and not add salt too anything.
6. According to my results my level of activity is good and I should continue with my
level of activity. However my diet could use some modifications. I should focus on
reducing sodium, cholesterol, and saturated fat in my diet. I can do this by consuming
more fish and reducing the amount of salty foods I consume. I should change this
because if I continue to have these high amounts of sodium, cholesterol, and
saturated fat I am increasing my risk for cardiovascular disease, hypertension, and

3. atherosclerosis. I want to live a long and healthy life free of disease, and by changing
a few things in my diet I can lower my risk for these life threatening diseases. A 24
hour recall diet is good because it keeps an individual from changing their diet ahead
of time and ensures that you get a reasonable evaluation of Calorie intake and
expenditure as long as the individual is honest about activity and eating. However,
many people are not accurate with recording everything for 24 hours and will lie to
make themselves seem more healthy than they really are.
7. The USDA Super Tracker can be beneficial for an average individual that is good
about recording and keeping track of his/her activity and food consumption
throughout the day. However the USDA Super Tracker is not perfect and does not
have every single food that an individual eats everyday. There may be something that
is similar to the food, but it is not the exact nutrients. Also for individuals who are not
good with technology, the program could be difficult for them to use.