The document summarizes a nutritional analysis report that analyzes a person's diet and provides: 1) An assessment of the strengths and weaknesses of their diet and whether it provides an adequate balance of nutrients for their age, sex, height, weight and activity level. 2) Suggestions on how to improve their diet to positively impact their health. 3) A breakdown of their calorie, protein, fat, carbohydrate and micronutrient intake compared to government guidelines.

1. Nutritional Analysis Your personal food calculator By Barbara Dinsdale BSc (Hons), RIPH Dip. Health & Nut. Tel: 01274 688774 Mobile: 07747 163646 E-mail: [email_address] Web: www.health-yourself.net

2. Objectives The Food Calculator analyses your diet, and produces a report detailing: The strengths & weaknesses of your diet Whether or not there is an adequate balance of nutrients for someone of your sex, age, height, weight and level of activity How you can improve your diet to positively impact upon your health

3. Summary Analysis An example of report summary Above 12% 0 – 5% Alcohol About right 15% 15% Protein About right 33% 33 – 35% Fat Above 52% 47 – 50% Carbohydrate Above 2413 Kcal 2155 Kcal Total Calories Intake level compared to RNI Your Diet Government Guidelines

4. Energy Intake Government Recommended

5. Major sources of Carbohydrates Example of report from data input

6. Major sources of Fats Example of report from data input - - 2.3% Other fats About right <2% 0.6% Trans and hydrogenated Below 6% 4.2% Polyunsaturated eg. Oily fish, nuts, seeds and their oils About right 12% 10.5% Monounsaturated eg. Olive oil Above 10% 12.9% Saturated fats mostly meat/dairy produce Comparison to Government recommendations Government Guidelines % to make up 30% total Your intake

7. Major sources of Protein Example of report from data input

8. Micronutrient Intake compared to government guidelines (RNI)

9. Correcting Imbalances 77 1.2 0.9 Copper 67 14.8 9.9 Iron 13 100.0 13.0 Biotin 54 7.0 3.8 Vitamin B5 102 8.0 8.1 Vitamin B2 % of RNI RNI Your Intake

10. Vitamin B5 Required for: Metabolism of all macronutrients, helps release energy from food Maintaining blood sugar levels, increasing energy, preventing fatigue; Adrenal function; Wound healing, Immune system; Promotes healthy central nervous system; May alleviate migraines, Aids digestion Deficiency symptoms: Vomiting, indigestion/ digestive Disturbances, constipation, Fatigue, headache, insomnia, mood swings; Depression, irritability; Muscle weakness, numbness and burning sensation in lower legs and feet; and myalgias; Anaemia; loss of hair colour; reduced immunity; stress; low blood sugar levels; ulcers, arthritis and allergies. Factors that may put you at risk of a deficiency: Chronic illness; Heavy alcohol use;

11. Dietary sources of Vitamin B5 Organ meats including liver, calf’s liver, kidneys, hearts, meat, poultry, fish. beans, brown rice, whole grains, wheat germ, bran, legumes, peas, soya. brewer’s yeast, nuts, yoghurt, peanuts, green vegetables.