Dietary AnalysisElizabeth FerrerHUN1201Spring 2013
Recommendations
Activity Level: Very Active
 ThursdayPart I: Usual Diet    February 7, 2013
Food List
Daily Multi-Vitamin
Bar Graph Report
NutritionFacts Report
Calorie Assessment
My PlateReport
   WednesdayPart II: Revised Diet      February 27, 2013
Food List
Bar Graph Report
NutritionFacts 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? ...
Are you at risk for deficiency or toxicity?                          Explain your answer.• I was likely to reach toxicity ...
Water Soluble Vitamins:     •   B1: Thiamin          •    Salmon, couscous, mangos, spinach, and multi vitamin.          •...
Minerals    •      Calcium           •      Plain yogurt (low-fat), milk (1%), cheddar cheese, sardines, Greek yogurt, spi...
2. Did you achieve your goal of consuming8 servings of fruits and vegetables per day?     • Yes, I exceeded by 8 servings ...
•   Did you utilize the principles of healthy diet planning-moderation, adequacy, variety and    balance effectively? Expl...
3. What is your BMI?    • 21.6•   Is it healthy?       • Yes, because it is in between 18.5 – 24.9•   What are the guideli...
•   Discuss your family history of chronic diseases.      • None•   What additional changes would you have to make in the ...
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Dietary Analysis Elizabeth Ferrer (Spring 2013)

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Dietary Analysis:
This is my 2 day dietary analysis where the first day I chose was a regular day of eating and the second day is a close to perfect day of my healthy diet. This power point focuses of the Myplate guidelines, Dietary Reference Intake (DRI), Acceptable macronutrient Distribution range (AMDR), and Adequate Intake (AI) goals.

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Dietary Analysis Elizabeth Ferrer (Spring 2013)

  1. 1. Dietary AnalysisElizabeth FerrerHUN1201Spring 2013
  2. 2. Recommendations
  3. 3. Activity Level: Very Active
  4. 4.  ThursdayPart I: Usual Diet  February 7, 2013
  5. 5. Food List
  6. 6. Daily Multi-Vitamin
  7. 7. Bar Graph Report
  8. 8. NutritionFacts Report
  9. 9. Calorie Assessment
  10. 10. My PlateReport
  11. 11.  WednesdayPart II: Revised Diet  February 27, 2013
  12. 12. Food List
  13. 13. Bar Graph Report
  14. 14. NutritionFacts Report
  15. 15. Calorie Assessment
  16. 16. My Plate Report
  17. 17. 2 Day Comparison Report
  18. 18. 2 Day Comparison Report
  19. 19. 2 Day Comparison Report
  20. 20. Part III: Analysis of Results 1. Did the revised diet meet your goals for the macronutrients and Micronutrients? Yes Micronutrien DRI Goal GoalMacronutrient DRI Goal Goal t % Micronutrient DRI Goal Goal % Vitamins %Carbohydrates 276.54 81% Minerals Vitamin A 700.00 299%Protein 47.17 221% Calcium 1,000.00 133% Thiamin 1.10 130%Fats 62.57 103% Iron 18.00 95% Riboflavin 1.10 214% Magnesium 310.00 112% Niacin 14.00 195% Phosphorus 700.00 155% Vitamin B6 1.30 277% Potassium 4,700.00 80% Vitamin B12 2.40 468% sodium 2,300.00 55% Vitamin C 75.00 326% zinc 8.00 123% Vitamin D 15.00 101% Vitamin E 15.00 84% Folate 400.00 150%
  21. 21. Are you at risk for deficiency or toxicity? Explain your answer.• 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 toxicityFat 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
  22. 22. 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
  23. 23. 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
  24. 24. 2. Did you achieve your goal of consuming8 servings of fruits and vegetables per day? • Yes, I exceeded by 8 servings of fruits and vegetables for my perfect day.
  25. 25. • 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.
  26. 26. 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
  27. 27. • 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.

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