Running head: Nutritional assessment 1 2 Nutritional assessment Nutritional Assessment L Nutritional Assessment For this assignment, I kept a record of all of the things I ate in one week as well as my weight. After I recorded everything, I went to the website webmd.com to find out the number of calories contained in each one of the things I ate, and then I converted those numbers to kilocalories. After finishing this process, I could look at the total calories I am consuming a day and I could compare it to what I am supposed to be eating according to health.gov and the American Cancer Society. Clinical According to health.gov, with my current weight, age, height, gender, and lifestyle, I should be consuming 1860 to 2000 calories a day. If I wish to lose weight the American Cancer Society suggests cutting that amount by 250 calories a day resulting in a decrease to around 1610 calories a day. My BMI right now is 23.0 which is considered normal, so my goal is not losing mass or weight. I should be exercising more often to keep in good shape and because in the long run, the consequences of a sedentary life could develop in problems with the blood pressure, weaker bones, hormonal imbalance, etc. (Ekelund & Brage, 2017). I’m also consuming less calories than what is recommended, but I am including all of my nutrients in my diet. Plan to Meet Nutritional Deficiencies In order for one to remain healthy you should eat variety of natural foods that will allow the body to acquire the needed nutrients. The nutrition table below shows that I am limiting myself to eating certain foods constantly which is restricting my body from acquiring different nutrients. My plan to meet the nutrient requirements of the body is to vary my diet and to ensure that I focus on eating foods from natural sources. Moreover, I will add my consumption of sports drinks that contain vitamins such as Powerade so as to always ensure that my body gets the needed nutrients for body developments. It would be helpful to consume supplements of iron and other crucial nutrients as well as enough amounts of water to ensure the body is hydrated at all times. Biochemistry of Foods The increased sophistication of food processing has led to use of food enzymes which sometimes causes the degradation of foods. It is therefore important to be keen on the packaged foods, spices and other processed foods that one consumes. In this case, I will ensure that I consume fruits and meals that include balanced diet. To assist smooth digestion of foods, I will ensure that I consume enough water and fruits after consumption. According to the table below, the foods consumed per meal contains enzymes which help in degradation of proteins, carbohydrates, oils and fats so as to ensure that the digestive system runs smoothly. It is crucial to understand that individuals have different biochemical reactions that are responsible for food deterioration and thus should focus on consuming foods that will offer.

1. Running head: Nutritional assessment 1
2
Nutritional assessment Nutritional Assessment
L
Nutritional Assessment
For this assignment, I kept a record of all of the things I ate in
one week as well as my weight. After I recorded everything, I
went to the website webmd.com to find out the number of
calories contained in each one of the things I ate, and then I
converted those numbers to kilocalories. After finishing this
process, I could look at the total calories I am consuming a day
and I could compare it to what I am supposed to be eating
according to health.gov and the American Cancer Society.
Clinical
According to health.gov, with my current weight, age, height,
gender, and lifestyle, I should be consuming 1860 to 2000
calories a day. If I wish to lose weight the American Cancer
Society suggests cutting that amount by 250 calories a day
resulting in a decrease to around 1610 calories a day. My BMI
right now is 23.0 which is considered normal, so my goal is not
losing mass or weight. I should be exercising more often to
keep in good shape and because in the long run, the
consequences of a sedentary life could develop in problems with
the blood pressure, weaker bones, hormonal imbalance, etc.
(Ekelund & Brage, 2017). I’m also consuming less calories than
what is recommended, but I am including all of my nutrients in
my diet.
Plan to Meet Nutritional Deficiencies
In order for one to remain healthy you should eat variety of
natural foods that will allow the body to acquire the needed

2. nutrients. The nutrition table below shows that I am limiting
myself to eating certain foods constantly which is restricting my
body from acquiring different nutrients. My plan to meet the
nutrient requirements of the body is to vary my diet and to
ensure that I focus on eating foods from natural sources.
Moreover, I will add my consumption of sports drinks that
contain vitamins such as Powerade so as to always ensure that
my body gets the needed nutrients for body developments. It
would be helpful to consume supplements of iron and other
crucial nutrients as well as enough amounts of water to ensure
the body is hydrated at all times.
Biochemistry of Foods
The increased sophistication of food processing has led to use
of food enzymes which sometimes causes the degradation of
foods. It is therefore important to be keen on the packaged
foods, spices and other processed foods that one consumes. In
this case, I will ensure that I consume fruits and meals that
include balanced diet. To assist smooth digestion of foods, I
will ensure that I consume enough water and fruits after
consumption. According to the table below, the foods consumed
per meal contains enzymes which help in degradation of
proteins, carbohydrates, oils and fats so as to ensure that the
digestive system runs smoothly. It is crucial to understand that
individuals have different biochemical reactions that are
responsible for food deterioration and thus should focus on
consuming foods that will offer health benefits to their body.
Environment
The condition in which one operates determines their
consumption of different foods that add varying nutrients. In
order to maintain a healthy weight and BMI I should be
involved in physical activities in most times and thus should
ensure that I add my consumption of sugars, electrolytes as well
as remain hydrates at all times. This implies that I have to
increase my consumption of waters to ensure my body gets the
required nutrients. Moreover, I have to add more vitamins and
beverages in my meals. It would be important to maintain my

3. involvement in carrying out physical activities on a daily.
Dietary Assessment
Current weight: 130lbs.
References
American Cancer Society Calorie Counter. (n.d.). Retrieved
from https://www.cancer.org/healthy/eat-healthy-get-
active/take-control-your-weight/calorie-counter-calculator.html.
Ekelund U, Brage S, Besson H, Sharp S, & Wareham NJ.
(2017). Time spent being sedentary and weight gain in healthy
adults: reverse or bidirectional causality? American Journal of
Clinical Nutrition, 88(3), 612–617. Retrieved from
http://search.ebscohost.com/login.aspx?direct=true&db=ccm&A
N=105555162&site=ehost-live
Food Calculator: Carbs, Calories, Fat, Protein and More. (n.d.).
Retrieved from https://www.webmd.com/diet/healthtool-food-
calorie-counter.
Food Consumed Cal Kilocalories Total Fat Sat Trans Na K
Cholesterol Total Carbs Sugars Proteins Vit A Vit C Ca Iron
Consumed at
2 Boiled Eggs 1 American Coffee 160 cal 0.16 5g 1.6g 62mg
63mg 187mg 0.6g 0.6g 6g 260IU 0mg 50mg 1.2mg 1/20/2020 at
7:30am
Ropa vieja sweet potato bowl 615 cal 0.615 16g 4.69g 460g
580mg 78mg 8.6g 4.2g 28g 47% 122% 6% 15% 1/20/2020 at
1:00pm
Seared chopped chicken breast w/ creamy italin dressing &
veggies 646 cal 0.646 17g 3.1g 517mg 705mg 113mg 7.6g 4.2g
25g 15.90% 30% 4.10% 7.40% 1/20/2020 at 7:00pm
Food Consumed Cal Kilocalories Total Fat Sat Trans Na K
Cholesterol Total Carbs Sugars Proteins Vit A Vit C Ca Iron

4. Consumed at
2 Boiled Eggs 1 American Coffee 160 cal 0.16 5g 1.6g 62mg
63mg 187mg 0.6mg 0.6g 6g 260IU 0mg 50mg 1.2mg 1/21/2020
at 7:30am
Healthy carnitas tacos w/ whole wheat tortilla 750 cal 0.75 4g
4.9g 420mg 214mg 0mg 38g 2g 8g 0.10% 0% 15.40% 12%
1/21/2020 at 1:00pm
Baja style shrimp/Quinoa bowl 496 cal 0.496 0.1g/10g 0.5g/0.3g
47mg/11mg 8.5mg 11mg/29mg 0.1g/65g 0.5g/3.8g 1.1g/25g
0.3%/32% 0%/20% 0.3%/23? 0.1%/33% 1/21/2020 at 7:00pm
Food Consumed Cal Kilocalories Total Fat Sat Trans Na K
Cholesterol Total Carbs Sugars Proteins Vit A Vit C Ca Iron
Consumed at
2 Boiled Eggs 1 American Coffee 160 cal 0.16 5g 1.6g 62mg
63mg 187mg 0.6g 0.6g 6g 260IU 0mg 50mg 1.2mg 1/22/2020 at
7:30am
Lemon pepper chicken bowl 456 cal 0.456 22g 11.6g 258mg
656mg 186mg 10.6g 0.6g 54g 11.80% 7.20% 7.20% 17.40%
1/22/2020 at 1:00pm
Mongolian beef whole grain 830 cal 0.83 5g 2g 55mg 496.3mg
70mg 10g 19g 31g 1% 6% 0% 3.7mg 1/22/2020 at 7:00pm
Food Consumed Cal Kilocalories Total Fat Sat Trans Na K
Cholesterol Total Carbs Sugars Proteins Vit A Vit C Ca Iron
Consumed at
2 Boiled Eggs 1 American Coffee 160 cal 0.16 5g 1.6g 62mg
63mg 187mg 0.6g 0.6g 6g 260IU 0mg 50mg 1.2mg 1/23/2020 at
7:30am
BBQ glazed turkey meatballs w/ mash and veggies 670 cal 0.67
6.14g 1.74g 127.28mg 240g 146.2 1.2g 1.3g 23.26g 2.10%
5.90% 4% 1.5mg 1/23/2020 at 1:00pm
Baked white fish on bed of mixed vegetables 752 cal 0.752
11.6g 1.8g 101mg 628mg 119mg 0.3g 0.3g 161g 238IU 0mg
51.5mg 0.7mg 1/23/2020 at 7:00pm

5. Food Consumed Cal Kilocalories Total Fat Sat Trans Na K
Cholesterol Total Carbs Sugars Proteins Vit A Vit C Ca Iron
Consumed at
2 Boiled Eggs 1 American Coffee 160 cal 0.16 5g 1.6g 62mg
63mg 187mg 0.6g 0.6g 6g 260IU 0mg 50mg 1.2mg 1/24/2020 at
7:30am
Turkey and pepper jack cheese with pea soup 646 cal 0.646 2.1g
0.6g 29mg 68mg 31mg 0g 0g 8g 11IU 0% 4mg 0.30% 1/24/2020
at 1:00pm
Cuban cubed pollo fricassee w/ boiled potatoes 740 cal 0.74
9.9mg 4.8g 571mg 164mg 20mg 201mg 1.6g 9.4g 3.20% 0.20%
9.50% 9.70% 1/24/2020 at 7:00pm
Food Consumed Cal Kilocalories Total Fat Sat Trans Na K
Cholesterol Total Carbs Sugars Proteins Vit A Vit C Ca Iron
Consumed at
2 Boiled Eggs 1 American Coffee 160 cal 0.16 5g 1.6g 62mg
63mg 187mg 0.6g 0.6g 6g 260IU 0mg 50mg 1.2mg 1/25/2020 at
8:00am
Glazed Turkey meatloaf w/ sweet potato mash and corn 850 cal
0.85 5g 5.60g 120mg 248mg 18mg 15.9g 1g 12g 2174IU 10.5mg
78.2mg 2.4mg 1/25/2020 at 1:00pm
Chicken thighs w/ veggies 650 cal 0.65 0.1g 2.6g 64mg 575mg
91mg 0mg 0g 20g 12% 7% 0.50% 4.40% 1/25/2020 at 7:00pm
Food Consumed Cal Kilocalories Total Fat Sat Trans Na K
Cholesterol Total Carbs Sugars Proteins Vit A Vit C Ca Iron
Consumed at
2 Boiled Eggs 1 American Coffee 160 cal 0.16 5g 1.6g 62mg
63mg 187mg 0.6g 0.6g 6g 260IU 0mg 50mg 1.2mg 1/26/2020 at
8:00am
Spanish style ground chicken & quinoa w/ cucumber and tomato
588 cal 0.588 3g 3.5g 160mg 259mg 20mg 22g 13g 2g 4999IU
2.4mg 59.5mh 0.7mg 1/26/2020 at 1:00pm
Shrimp enchiladas zucchini boats 810 cal 0.81 0.3g 0.6g 47mg
8.5mg 11mg 0.3mg 0.5mg 1.1g 11.80% 0% 0.30% 0.10%

6. 1/26/2020 at 7:00pm
Food Consumed CalKilocaloriesTotal FatSat
TransNaKCholesterolTotal CarbsSugarsProteinsVit AVit
CCaIronConsumed at
2 Boiled Eggs 1 American Coffee
160 cal0.165g1.6g62mg63mg187mg0.6g
0.6g6g260IU0mg50mg1.2mg1/20/2020 at 7:30am
Ropa vieja sweet potato bowl 615
cal0.61516g4.69g460g580mg78mg8.6g 4.2g28g
47%122%6%15%1/20/2020 at 1:00pm
Seared chopped chicken breast w/ creamy italin dressing &
veggies646 cal0.64617g3.1g517mg705mg113mg7.6g 4.2g25g
15.90%30%4.10%7.40%1/20/2020 at 7:00pm
Food Consumed CalKilocaloriesTotal FatSat
TransNaKCholesterolTotal CarbsSugarsProteinsVit AVit
CCaIronConsumed at
2 Boiled Eggs 1 American Coffee
160
cal0.165g1.6g62mg63mg187mg0.6mg0.6g6g260IU0mg50mg1.2
mg1/21/2020 at 7:30am
Healthy carnitas tacos w/ whole wheat tortilla 750
cal0.754g4.9g420mg214mg0mg38g 2g8g
0.10%0%15.40%12%1/21/2020 at 1:00pm
Baja style shrimp/Quinoa bowl 496
cal0.4960.1g/10g0.5g/0.3g47mg/11mg8.5mg11mg/29mg0.1g/65
g0.5g/3.8g1.1g/25g0.3%/32%0%/20%0.3%/23?0.1%/33%1/21/2
020 at 7:00pm
Food Consumed CalKilocaloriesTotal FatSat
TransNaKCholesterolTotal CarbsSugarsProteinsVit AVit
CCaIronConsumed at
2 Boiled Eggs 1 American Coffee
160 cal0.165g1.6g62mg63mg187mg0.6g
0.6g6g260IU0mg50mg1.2mg1/22/2020 at 7:30am
Lemon pepper chicken bowl 456
cal0.45622g11.6g258mg656mg186mg10.6g 0.6g54g

7. 11.80%7.20%7.20%17.40%1/22/2020 at 1:00pm
Mongolian beef whole grain 830
cal0.835g2g55mg496.3mg70mg10g 19g31g
1%6%0%3.7mg1/22/2020 at 7:00pm
Food Consumed CalKilocaloriesTotal FatSat
TransNaKCholesterolTotal CarbsSugarsProteinsVit AVit
CCaIronConsumed at
2 Boiled Eggs 1 American Coffee 160
cal0.165g1.6g62mg63mg187mg0.6g
0.6g6g260IU0mg50mg1.2mg1/23/2020 at 7:30am
BBQ glazed turkey meatballs w/ mash and veggies 670
cal0.676.14g1.74g127.28mg240g 146.21.2g 1.3g23.26g
2.10%5.90%4%1.5mg1/23/2020 at 1:00pm
Baked white fish on bed of mixed vegetables 752
cal0.75211.6g1.8g101mg628mg119mg0.3g
0.3g161g238IU0mg51.5mg0.7mg1/23/2020 at 7:00pm
Food Consumed CalKilocaloriesTotal FatSat
TransNaKCholesterolTotal CarbsSugarsProteinsVit AVit
CCaIronConsumed at
2 Boiled Eggs 1 American Coffee 160
cal0.165g1.6g62mg63mg187mg0.6g
0.6g6g260IU0mg50mg1.2mg1/24/2020 at 7:30am
Turkey and pepper jack cheese with pea soup 646
cal0.6462.1g0.6g29mg68mg31mg0g
0g8g11IU0%4mg0.30%1/24/2020 at 1:00pm
Cuban cubed pollo fricassee w/ boiled potatoes 740
cal0.749.9mg4.8g571mg164mg20mg201mg1.6g9.4g
3.20%0.20%9.50%9.70%1/24/2020 at 7:00pm
Food Consumed CalKilocaloriesTotal FatSat
TransNaKCholesterolTotal CarbsSugarsProteinsVit AVit
CCaIronConsumed at
2 Boiled Eggs 1 American Coffee 160
cal0.165g1.6g62mg63mg187mg0.6g
0.6g6g260IU0mg50mg1.2mg1/25/2020 at 8:00am
Glazed Turkey meatloaf w/ sweet potato mash and corn 850
cal0.855g5.60g120mg248mg18mg15.9g

8. 1g12g2174IU10.5mg78.2mg2.4mg1/25/2020 at 1:00pm
Chicken thighs w/ veggies 650
cal0.650.1g2.6g64mg575mg91mg0mg0g20g
12%7%0.50%4.40%1/25/2020 at 7:00pm
Food Consumed CalKilocaloriesTotal FatSat
TransNaKCholesterolTotal CarbsSugarsProteinsVit AVit
CCaIronConsumed at
2 Boiled Eggs 1 American Coffee 160
cal0.165g1.6g62mg63mg187mg0.6g
0.6g6g260IU0mg50mg1.2mg1/26/2020 at 8:00am
Spanish style ground chicken & quinoa w/ cucumber and
tomato588 cal0.5883g3.5g160mg259mg20mg22g
13g2g4999IU2.4mg59.5mh0.7mg1/26/2020 at 1:00pm
Shrimp enchiladas zucchini boats 810
cal0.810.3g0.6g47mg8.5mg11mg0.3mg0.5mg1.1g
11.80%0%0.30%0.10%1/26/2020 at 7:00pm