Diet Analysis Report - Book Report/Review Example

I woke up around 11:30 a.m., left the house and spent the evening with friends at a sports bar watching football. This lasted until 4:25 p.m., after which I went home and watched the 8:15 p.m. football match. My food choices for Monday, October 29th were based on the fact that the day was my father’s birthday. Knowing that my mother was cooking a crunchy and voluminous family dinner, I had a light lunch. I ate light lunch from Panera bread restaurant that is near my home. My family and I ate the dinner that my mother cooked to celebrate my father's birthday.

On Tuesday, October 30th, my food choices were based on convenience. I grabbed the lightest meal for breakfast and same thing for lunch. As for dinner I eat the leftovers food from the birthday dinner. My inspiration to improve my diet is related to the fact that the well-being of my body is an integral component to securing a healthy future. I am perfectly aware that healthy eating prevents the presence of risky conditions such as kidney failure, clogged arteries, heart disease or even obesity.

My calorie intake for the period was high, equaling to 1733 kcal, lower than the recommended amounts of 3200Kcal. The grain intake was below average i.e. 4.3 oz. eq. for the recommended amount of 6.0 oz. eq. The total amount of vegetables was 1.6 cup eq. for a recommended amount of 2.5 cup eq. . Some of the significant nutrients that I will require in my diet include water, dietary fiber, vitamins B12, C, D (ug), A (RAE), A (IU), Alpha-Tocopherol (Vitamin E) and Folate (DFE) as well as minerals; zinc, potassium, magnesium, calcium and iron.

Once incorporated, these dietary components can satisfy 70% of my food intake. The most deficient vitamins are vitamin D (ug), Vitamin A (RAE) and Alpha-Tocopherol (Vitamin E) at 12%, 37% and 17%, respectively. This will require the application of measures that will enhance the values to above 50%. I will increase the percentage of Vitamin A (RAE) through the intake of natural foods such as broccoli, cantaloupe, carrots, milk and egg yolk. The milk and egg yolk will also increase the amount of Vitamin E in my diet.

However, extra amounts of this vitamin will be obtained from whole-grain foods and sunflower seeds and nuts. The deficiency of Vitamin D (ug) will require the intake of fatty fish, beef liver and whole egg. My eating routine is characterized by an imbalance in the meal distribution with incidences of skipping meals and overeating in some cases. Instead of ingesting a healthy breakfast (such as fruits, oatmeal and juice), sometimes I have scrambled eggs with milk and butter for breakfast. The addition of oatmeal, broccoli, spinach, cheese, tomatoes, carrots and chicken breasts can provide main food nutrients such as grains, vegetables, dairy, oils and protein products.

My average age is an advantage in that I am not worried about taking excessive nutrients apart from oils. My intake of saturated fats (117%) and cholesterol (99%) is detrimental to my health. In essence, I will need to greatly reduce this area to lose