Final Project of My Diet - Report Example

My diet analysis final project s Learning Introduction This formal report analyses my three days diet with the usage of my diet analysis program. The analysis program enables better understanding of the various provisions in our daily food intake. This helps in effective and good health of the individuals. In general, the objective is to create awareness on the calorie adjustments depending on the required weight of a person. This depends on the intake of minerals, organic compounds and vitamins as the body needs all these for effective growth. The basis of any recommendations is on the actual intake versus the recommended intake of these classes of foods. The analysis is in two parts, part I deals with the written diet and the motivation codes while the last, part II is where I have done diet analysis. Part I involves three steps of the written diet. Firstly, all that are eaten and drunk for the last three days successively on breakfast includes apple, peas, natural flavor and pie spiced. For snacks there was consumption of toaster, coffee, doughnut, glazed spaghetti, pizza, tomato and meatballs, corn flake crust, turkey cheese, fruit cocktail, and brown sugar. The foods taken during the dinner times in the three days included sandwich, chicken, pasta dish, hamburger helper, and fruit cocktail. The foods contained carbohydrates of about 48%, proteins of about 19%, and fats of 33%. The main activities engaged include running, pushups, jogging, and conditioning. All these exercises ensure that enough calories are burnt from the body and enhance the physical fitness. Average time for the exercise is about 30 minutes everyday. It is noted that after consuming certain foods like carbohydrate, there was a lot of energy due to high calorie intake. A lot of sweating is also noted when fats are consumed. The presented food in the menu form on each day is presented in the table below. The foods have got respective codes entered ranging from A to I that gives the motivation behind consuming that particular food. breakfast snack dinner Day 1 Apple A , code A, peas code D, Toaster F, coffee H, doughnut B, glazed spaghetti A, Sandwich D, chicken A, pasta dish C, Day 2 Peas B, natural flavor C, turkey ham cheese E turkey cheese B, fruit cocktail G, brown sugar, D Pasta Dish I, fettuccini D, chicken A. Day 3 flavor and pie spiced, A Pizza A, tomato and meatballs D, corn flake crust B, Hamburger Helper A ,and fruit Cocktail C. Key: code motivation A personal E convenience B tradition F economy C social pressure G health value D availability H advertising I. Other. The diet analysis program is reflected in the table shown below. Actual Intake vs. Recommended intakes This displays total amount of nutrients taken as in comparison with dietary intake recommendations in a bar graph format. Nutrient Actual Recommended Percent 0 50 100 150 Basic Components Calories 672.12 3,259.52 21 % Calories from Fat 223.25 912.66 24 % Calories from Sat Fat 71.30 293.36 24 % Protein (g) 32.37 54.43 59 % Carbohydrates (g) 81.21 448.18 18 % Sugar (g) 24.55 Dietary Fiber (g) 5.97 45.63 13 % Soluble Fiber (g) 0.08 Insoluble Fiber (g) 0.09 Fat (g) 24.81 101.41 24 % Saturated Fat (g) 7.92 32.60 24 % Trans Fat (g) 0.89 Mono Fat (g) 4.85 36.22 13 % Poly Fat (g) 1.43 32.60 4 % Cholesterol (mg) 91.11 300.00 30 % Water (g) 278.28 3,700.00 8 % Vitamins Vitamin A - RAE (mcg) 120.08 900.00 13 % Beta-carotene (mcg) 42.82 Vitamin B1 - Thiamin (mg) 2.35 1.20 196 % Vitamin B2 - Riboflavin (mg) 2.71 1.30 208 % Vitamin B3 - Niacin (mg) 24.59 16.00 154 % Vitamin B6 (mg) 2.98 1.30 229 % Vitamin B12 (mcg) 8.49 2.40 354 % Vitamin C (mg) 58.82 90.00 65 % Vitamin D - mcg (mcg) 4.40 15.00 29 % Vitamin E - Alpha 12.94 15.00 86 % Folate (mcg) 238.26 400.00 60 % Minerals Calcium (mg) 294.61 1,000.00 29 % Iron (mg) 8.69 8.00 109 % Magnesium (mg) 59.74 420.00 14 % Phosphorus (mg) 325.76 700.00 47 % Potassium (mg) 597.23 4,700.00 13 % Selenium (mcg) 40.46 Sodium (mg) 1,715.85 1,500.00 114 % Zinc (mg) 9.08 11.00 83 % It is noted that the total grams of fiber intake per day is 6.14 grams while the recommended intake per day is 45.63 grams. Due to this inefficiency of fiber, I would recommend for the realistic intake of high fiber foods like the apples with their skin, dried figs, taking in some banana and grapefruit. This would increase the fiber content in the diet. There should be intake of both soluble fiber and insoluble fiber food, which enhances our health generally. Soluble fiber readily dissolves in water and forms a gel like substance which slows digestion (Klein& Moller, 2010). The insoluble fiber does not dissolve in water and passes directly through the digestive system while intact. It majorly eliminates constipation and regulates bowel movements. There were various different types of fruits and vegetables consumed daily, but was not fully satisfying the requirement level. The diet was of less diversity since obtaining the fruits and vegetables was difficult. The fruits and vegetables are perishable and mostly this is the justification factor for not accessing them. They need special storage facilities for both transportation and marketing so as to reach the market or consumers on time. There are major components of fruits and vegetables that make them to be nutritious and beneficial to the consumers because they contain essential minerals and vitamins that are not present in other kinds of foods (Klein & Moller, 2010). In some cases, they even contain higher levels of these nutrients than other food products. They are useful in the reduction of cancer when used in daily diet. They also contain special proteins which has essential amino acids which are useful as it results in a healthy condition of the body for the persons that use them. In terms of my eating habits, I have learnt that the core driving force for the specific food consumption is based on personal interest in most cases. This is followed by food availability at any given particular moment. In addition, consumption of particular foods like pasta dish and fruit cocktail are motivated by social pressure. Finally, there is need to reevaluate my eating habits and incorporate more vegetables and fruits as part of good nutritional value for healthy growth. Reference Klein, F. & Moller, G. (2010). Dietary Fiber, Fruit and Vegetable Consumption and Health: Nutrition and Diet Research Progress. New York, NY: Nova Science publishers Inc. Read More