The Analysis and Evaluation of the Diet Using MyAnalysis Program - Essay Example

? MyDietAnalysis Program First M. al Affiliation MyDietAnalysis Program In today’s century, people are becoming highly concern on their physique and food intake. Numerous individuals shifted their outlook and started to be health conscious. To achieve a good and healthy body, first thing that will be considered is proper nutrition. Nutrition is the manner of consuming and using food that helps maintain growth and good health (Bender & Bender, 1995). Healthy lifestyle is a long journey in which one must need to adhere with dietary guidelines and recommended intakes to achieve their goals. There are factors that urged the citizens to be more aware of the lifestyle they possessed as they are becoming much more concern on their food and nutrition intakes, considering the widespread of overweight individuals, nourishment of food that prevent illnesses, and many more. The main thrust of this report is to analyze a 3-day diet using the MyDietAnalysis program, specifying actual vs. recommended intakes and activity summary with the given motivation codes. Analysis of My 3-day Diet To analyze my nutrition habits and evaluate my own diet, I have organized a 3-day diet and entered it into the MyDietAnalysis program. See appendix A for my diet menu showing my food and beverages intake for 3 days in a row. Specifically, these include the corresponding meal (i.e. breakfast, lunch, dinner, and snack), quantity, units, and code motivation. This activity has allowed me to closely observe my eating habits in order to meet the daily nutritional requirement. Furthermore, during the 3-day diet, I have performed various exercises. Exercising proves to strengthen health in the long run (Schmidt, 2002). In particular, habitual physical actions proved to be safe and capable in improving health conditions (Biller, 2002). Among the exercises I have performed include brisk walking, jogging, swimming, dancing, bicycling, and playing badminton. After consuming the specific meal and having a moderate exercise, I felt more relaxed and less anxious. Logue (2004) noted that skipping meals greatly affects an individual’s thinking skills and overall performance. Personally, the food and beverages that are included in my diet have improved my performance in school and after-school activities. For the diet program, I kept track of my daily nutrients intake, including the amount of fiber, calories, protein, and many more. Table 1 below shows the actual intake versus recommended intake with the corresponding components and percentages. The data illustrate the amount of nutrients in my 3-day diet with the equivalent recommended percentage. Table 1: Actual Intake vs. Recommended Intake Calories 1,033.652,329.66 = 44% Vitamin A –RAE (mcg) 237.94700.00 = 34% Calories from Fat 348.40652.30 = 53% Beta-carotene (mcg) 536.92 = 63% Calories from Sat Fat 129.86209.67 = 62% Vitamin B1 - Thiamin (mg) 0.461.10 = 42% Protein (g) 56.1561.69 = 91% Vitamin B2 –Riboflavin (mg) 0.541.10 = 49% Carbohydrates (g) 118.95320.33 = 37% Vitamin B3 - Niacin (mg) 10.2114.00 = 73% Sugar (g) 31.49 Vitamin B6 (mg) 0.791.50 = 52% Dietary Fiber (g) 11.1432.62 = 34% Vitamin B12 (mcg) 2.412.40 = 100% Soluble Fiber (g) 0.16 Vitamin C (mg) 43.3575.00 = 58% Insoluble Fiber (g) 0.58 Vitamin D - mcg (mcg) 4.0315.00 = 27% Fat (g) 38.7172.4853% Vitamin E -Alpha Toc. (mg) 0.9315.00 = 6% Saturated Fat (g) 14.4323.30 = 62% Folate (mcg) 57.79400.00 = 14% Trans Fat (g) 0.07 Calcium (mg) 243.371,200.00 = 20% Mono Fat (g) 4.9925.89 = 19% Iron (mg) 6.298.00 = 79% Poly Fat (g) 2.2323.30 = 10% Magnesium (mg) 101.53320.00 = 32% Cholesterol (mg) 281.73300.00 = 94% Phosphorus (mg) 374.25700.00 = 53% Water (g) 681.562,700.00 = 25% Potassium (mg)1,133.884,700.00 = 24% Selenium (mcg) 35.79 Omega-3 (g) 0.35, Omega-6 (g) 1.75 Sodium (mg) 1,618.681,300.001 = 25% Alcohol (g) 0.00 Zinc (mg) 3.008.00 = 37% Caffeine (mg) 0.00 Recommended intake per day. In my 3-day diet program, I have taken less than 100% of the recommended daily allowance (RDA) for vitamins and minerals. Out of 10 vitamins, I have consumed only 9 vitamins with less than 100% of the recommended intake per day. The vitamins that are less than 100% of the RDA include Vitamin A - RAE, Beta-Carotene, Vitamin B1 - Thiamin, Vitamin B2 - Riboflavin, Vitamin B3 - Niacin, Vitamin B6, Vitamin C, Vitamin D, and Vitamin E. In terms of minerals RDA, I have taken less than 100% of the 6 minerals, including Folate, Calcium, Iron, Magnesium, Phosphorus, and Potassium. Hence, to be able to meet the RDA for vitamins and minerals, I have come up with new food and beverage items to be included in my diet program. For vitamin deficiency, especially for Vitamin A, I choose watermelon and lettuce, rice bran and peanuts for Vitamin B3, banana and potato for Vitamin B6, broccoli and celery for Vitamin C, mushrooms and salami for Vitamin D, and peanut butter and almonds for Vitamin E. For mineral deficiency, I choose orange juice and asparagus increase Folate, yogurt and tofu for Calcium, sesame seeds and dark chocolate for Magnesium, and pumpkin and bacon for Phosphorus. Aside from availability, I choose these food items because they have the exact percentage of vitamins or minerals in order for me to meet the RDA. For instance, some of the vegetables mentioned can be incorporated in one hot dish either for lunch or dinner. Also, yogurt, potato, and peanut butter can be taken during snack time. Therefore, to prevent my nutrient deficiency, a consistent fruit and vegetable consumption should be followed. RDA for fiber. On the other hand, fiber is important for a balanced diet as it greatly helps the digestive tract. In terms of fiber consumption, I had taken less than the recommended grams of fiber per day, considering the different recommended fiber intakes for children and adults for both male and female. For instance, the recommended daily fiber consumption for males aged 14 to 50 years old is 38g/d; 26g/d for females aged 9 to 18 years old and; 25g/d for females aged 19 to 50 years old (“Dietary Reference Intakes,” n.d.). Soluble and insoluble fiber. There are two types of fiber: soluble and insoluble. To differentiate, the food groups that can be mixed with water are called soluble fiber while insoluble fiber are the one that cannot be diluted (Zelman, 2010). In my 3-day menu, I have consumed at least 5-8 different fruits, vegetables, and grains. Moreover, a diversified diet can be more beneficial on my part because aside from I can keep track of my daily vitamin and minerals intake, I can also gain a variety in preparing the food I eat. However, fruits and vegetables are sometimes hard to include in my diet because they are seasonal or not at all times available in the market. On one hand, some people may find difficulty in adding fruits and vegetables in their diet because they highly depend on instant food and their busy or hectic schedules would hinder them from buying these food groups in the market. Fruits and vegetables are highly recommended in a diet menu, for they are good sources of higher amount of nutrients, which are really needed for our body. Also, fruits and vegetables can help the digestive tract and other body organs to function well, for instance, can make the bones stronger. Overall, my 3-day diet is a good start for me to have a healthy lifestyle. I was able to track the amount of nutrients I get from a specific food or meal. I have also been aware if I have met the recommended daily intake of fiber. Above all, I have learned that fruits and vegetables were among the food groups that could increase the amount of nutrients in a diet. Hence, I am now more aware of the food that I should include in my diet menu. In my next diet program, I should focus on the recommended calorie intake. I also plan to change the exercises I have performed previously. Appendix A: Three Day Menu DAY 1 - Item Name Meal Quantity Code Non-fat, Skim or Fat Free Milk Breakfast 8 oz AG Non-fat, Skim/Fat Free Milk w/ Nonfat Milk Solids Breakfast 4 oz ABG Brewed Coffee Breakfast 16 oz ABG GENERAL MILLS CHEERIOS Cereal Breakfast 1 cup ABG Blueberries Breakfast 1 cup AG Bottled Water Breakfast 16 oz AG Chicken veggies stir fry Lunch 0.5 svg AG Low fat cottage cheese, 2% Fat Lunch 1 cup AG Peach Lunch 1 item AG Grape Juice, Unsweetened Lunch 8 oz AG UNCLE BEN'S ready rice, whole grain brown rice Lunch 0.3 cup G Bottled water Lunch 16 oz AG Broccoli (chopped, boiled and drained) Dinner 1 cup Oil and vinegar salad dressing Dinner 1 tbsp Coho or silver salmon, cooked Dinner 3 oz AG Lettuce salad w/ tomatoes & carrots, no dressing Dinner 1.3 cup AG Bottled water Dinner 16 oz AG UNCLE BEN'S rice whole grain brown rice Dinner 0.3 cup AG BLUE DIAMOND Blanched Almonds, whole Snack 1 oz AG SMART ONES Low fat ice cream sandwich Snack 0.5 item AG DR. PEPPER Diet Soda Snack 12 oz AG Bottled water Snack 16 oz AG Day 2 - Item Name Meal Quantity Code TJ steel cut oat Breakfast 1 svg AG Nonfat, skim or Fat Free Milk Breakfast 4 oz AG Brewed Coffee Breakfast 16 oz AB BLUE DIAMOND Natural Almonds, sliced Breakfast 0.3 oz AG Blueberries Breakfast 0.3 cup AG Bottled water Breakfast 8 oz AG Red or green grapes, european, adherent skin Lunch 1 cup AG Tuna salad sandwich with lettuce Lunch 1 item AG Bottled water Lunch 8 oz AG LIGHT LAYS barbeque flavored potato chips Lunch 2 oz A Olive oil Dinner 1 tbsp AG Chicken breast, meat only, roasted Dinner 3 oz AG Lettuce salad with tomatoes and carrots, no dressing Dinner 1.3 cup AG OPEN PIT original bbq sauce Dinner 2 tbsp AG Bottled water Dinner 8 oz AG Vinegar, red wine Dinner 2 tsp AG Apple Snack 1 AG Grape juice, unsweetened Snack 8 oz AG Bottled water Snack 16 oz AG Day 3 - Item Name Meal Quantity Code TJ steel cut oats Breakfast 1 svg AG Nonfat, skim or fat free milk Breakfast 4 oz AG Strawberries Breakfast 0.3 cup AG Brewed coffee Breakfast 16 oz AB Bottled water Breakfast 8 oz AG Red or green grapes, European, adherent skin Lunch 1 cup AG Alfalfa sprouts Lunch 0.3 cup AG Turkey sandwich with mayonnaise Lunch 0.5 item AG Red tomatoes Lunch 0.5 cup AG Bottled water Lunch 16 oz AG LIGHT LAYS bbq flavored potato chips Lunch 2 oz AG Chicken veggies stir fry Dinner 1 svg AG Peanuts, all types, oil roasted and salted Dinner 1 oz AG Grape juice, unsweetened Dinner 8 oz AG UNCLE BEN'S ready rice whole grain brown rice Dinner 0.5 cup AG Bottled water Dinner 8 oz AG Apple Snack 1 AG Dill pickle Snack 1 AE DR. PEPPER diet soda Snack 12 oz A STARBUCKS tall, nonfat, no whip gingerbread latte Snack 12 oz AG Bottled water Snack 16 oz AG Code for the 3-Day diet program Motivation A Personal Preference (I like it.) B Habit or tradition (It's familiar; I always eat it.) C Social pressure (It was offered; I couldn't refuse.) D Availability (I was hungry and it was nearby.) E Convenience (I was too rushed to prepare anything else.) F Economy (It was a food I could afford.) G Health value (I think it is healthy for me to eat.) H Advertising. I Other (explain) References Bender, A. E., & Bender, D. A. (1995). A dictionary of food and nutrition. Oxford: Oxford University Press. Biller, H. B. (2002). Creative fitness: Applying health psychology and exercise science to everyday life. Westport, CT: Auburn House. Dietary reference intakes (DRIs): Estimated average requirements. (n.d.). Retrieved from http://www.iom.edu/Activities/Nutrition/SummaryDRIs/~/ media/Files/Activity%20Files/Nutrition/DRIs/5_Summary%20Table%20Tables%201-4.pdf Logue, A. W. (2004). The psychology of eating and drinking (3rd ed.). New York, NY: Brunner-Routledge. Schmidt, T. A. (2002). Exercise is medicine: Working with physical challenges. Academic Exchange Quarterly, 6(2). Zelman, K. M. (2010). The benefits of fiber: For your heart, weight, and energy. Retrieved from http://www.webmd.com/diet/fiber-health-benefits-11/insoluble-soluble-fiber Read More