Dietary and Activity Analysis - Assignment Example

Sur Assessment of Energy Intake and Output (Based on 3 day Average How does your estimated 3-day average daily EXPENDITURE (from Form 5) compare with your 3-day energy INTAKE? (from Form 2) What conclusions can you make from this comparison? Average daily expenditure (1368 cal) is more than energy intake (754 cal). 2. Have you been gaining or losing weight recently? If so, is this consistent with the differences between your energy intake and estimated energy output? I have been losing weight recently that is consistent with the difference in energy intake and estimated output. 3. Do you CONSUME more energy on the weekend or weekdays? Do your EXPEND more energy on the weekends or weekdays? I consume and expend more energy on weekdays than weekend. 4. What is your 3-day average daily energy intake? 754 calories Evaluation of Carbohydrate Intake (Based on 3 day Average) 5. It is estimated that you should have at least 125 grams of carbohydrates a day and ideally, much more. How does your average intake compare with this minimum? My average intake of 85grams is low as compared to recommended amount. Why do we require more than 125 grams of carbohydrates per day? For energy supply to the body. What are the negative consequences of consuming less than this amount on a regular basis? Less carbohydrate leads to more weight loss. 6. What percentage of your total calories is contributed by carbohydrate based on your 3-day average? 45% 7. Is your intake in line with the recommendations that 45-65% of the calories in your diet should come from carbohydrate? Yes. If not, what specific changes can you make in your diet to increase your carbohydrate intake? 8. How many grams of fiber do you consume based on the 3 day average? 12 grams. How does your intake compare with the recommendation to consume 21-38 (21 for females, 38 for males) grams of dietary fiber/day? My intake is less than the recommended amount. If your fiber intake is low, what specific foods should you include to increase your fiber intake? Baked potato skins, whole meal pasta, beans, and brown rice. 9. What illness (es) are related to low fiber intake? Diverticulitis, appendicitis and hemorrhoids. How would you assess your risk for these? Low intake of fruits, vegetable and whole grain meals 10. How many grams of carbohydrate do you consume based on your 3 day average? 85 grams 11. How many calories does this represent? 45% Evaluation of Alcohol Intake (Based on 3 day Average)-answer q 14 even if you did not consume alcohol 12. How many calories from alcohol did you consume? How many grams of alcohol? I did not consume any alcohol thus 0 grams, 0 calories from alcohol 13. What percent of your total calories is contributed by alcohol? Do you think this is a concern? Why? What could you do to make changes? Alcohol contributed 0 %. I think it is not a concern since alcohol is not an essential nutrient in the body. 14. What are two of the risks consuming too much alcohol? It can lead to cancer, anemia and cardiovascular disease like cardiomyopathy Evaluation of Fat Intake (Based on 3 day Average) 15. How many grams of fat do you consume based on your 3 day average? 17grams 16. How many calories does this represent? 153 calories 17. What percentage of your total calories is contributed by fat based on your 3-day average? 20%. What percentage of your total energy intake comes from saturated fat? Calories from saturated fat per day =6 grams *9= 54 calories. % calories =54 /754*100 =7.16% 18. How does your fat intake compare with the recommendation that total fat should contribute not more than 20-35% and saturated fat not more than 10% of total food energy? Both fat and saturated fat intake were within the recommended range. If either of these is higher, look over your food records: what specific foods could you reduce or eliminate, and what foods could you replace them with, to reduce your total fat and saturated fat intake? 19. Are you consuming trans fatty acids? NO. If yes, what foods are contributing to your intake? If no, what are two foods that would add trans fatty acids to your diet? Chips and frozen dinners 20. How much cholesterol do you consume based on the 3 day average? 141 mg How does your cholesterol intake compare with the suggested limit of 300 milligrams/day? The consumed amount of cholesterol is less than the suggested limit. If your intake is high, what specific foods could you reduce or eliminate to bring your cholesterol intake within suggested limits? Mahi mahi, salmon and chicken. How does your cholesterol intake compare with your saturated fat intake? Saturated fat is 6grams thus cholesterol intake is less than saturated fats. Do your sources of cholesterol also contain saturated fats? Yes but not all, examples are salmon, tuna, pizza and mahi mahi. 21. How do cholesterol and saturated fat intake affect risk for heart disease? Saturated fat has a significant effect in raising blood cholesterol levels which when in high levels pose a risk for heart disease. Evaluation of Protein Intake (Based on 3 day Average) 22. How many grams of protein do you consume based on your 3 day average? 67grams 23. How many calories does this represent? 268 calories 24. What percentage of your total food energy is contributed by protein? 35% 25. How does your protein intake compare with the recommendation that says protein should contribute 10-35% of total food energy? My protein intake is in line with the recommended amount. If your protein intake is out of line, what specific foods could you consume more of-or less of-to bring it into line? 26. What is one source of animal protein? Chicken One source of non animal protein? Lentils. What is the difference between these two types of protein? The difference is the amino acids profile that directs the rates at which the absorbed amino acids are put inside the body. 27. Calculate your protein RDA (0.8 grams per kg body weight). 0.8*52kg=41.6g. Is it similar to the recommendations from your age? It is recommended that you eat no more than twice your RDA for protein. Does your intake exceed twice the RDA? Twice RDA is 83.2g thus my intake is within the recommendations and does not exceed the twice RDA. Why? How can you moderate your protein intake? Aim for 5 or more servings of grains, 3 or more servings of vegetables, 2-3 servings of legumes daily. Evaluation of Vitamin/Mineral intake (Based on 3 day Average) 28. Which vitamins are you consuming less than 70% of the recommendation? Vitamin A that is 5.7% of recommended vitamins. How could this be harmful? Deficient vitamin A impairs immunity and hematopoeisis and causes rashes as well as typical ocular effects. Provide recommendations for ways to increase your intake of each vitamin that is deficient. Increase the intake of root vegetables and green, like carrots, squash, and pumpkins. What are the sources of Vitamin A in your diet (retinal or beta carotene) Oatmeal, broccoli, banana, mahi mahi, tuna, cottage, apple, salmon and pizza? Are you consuming any vitamins in excess (greater than 200% of the RDA)? Yes, Vitamin C. How could this be harmful to your health? It can cause stomach cramps, nausea and diarrhea. 29. Which minerals are you consuming less than 70% of the recommendations? Sodium, potassium and calcium. What foods can you include in your diet to increase your intake of each mineral, which is deficient? Nuts, sea food dishes, sesame seeds, pumpkin seeds and baked foods. How could this be harmful to your health? Low calcium increases the risk for osteomalacia, low sodium causes irritability and muscle spasms while low potassium leads to muscle and heart problems. Are you consuming any in excess (greater than 200% of the RDA)? No. How could this be harmful to your health? 30. What is your sodium: potassium ratio? Approx 1:2Why is it important to be aware of this ratio? Diet balance in both micronutrients is important. Are you satisfied with it? Am satisfied since my intake is normal. If not, what how would you change it? 31. Do you currently take any single vitamin or mineral supplement (i.e. calcium, vitamin C) or a multivitamin with minerals? No If so, which ones? After assessing your diet, do you think you need to add or delete certain supplements from your diet? Which ones and why? I need to add vitamin A supplement in my diet because it is below the recommended amount. Make suggestions for ways you could better meet your vitamin and mineral needs via changes in your food a beverage choices? A balanced diet containing a lot of fruits, vegetables, as well as whole grains provides a mix of minerals, vitamins, and other nutrients that together meet the needs of the body. Final Evaluation of Overall Dietary Intake 32. After assessing and analyzing your diet for 3 days, how would you describe the overall ‘quality’ of your diet and your current activity level? What changes would you like to make based on the data from your 3-day dietary and activity analysis? My 3-day diet contains all the macro-nutrients in correct percentages though in low quantities as compared to the recommended amount. The consumed amount of food produces less energy as compared to the energy expended. I would like to increase my macro nutrients intake and supplement the micro nutrients and vitamin intake. Works cited Begum, Raheena. A Textbook of Foods, Nutrition & Dietics. New Delhi: Sterling publishers, 2008. Print. Read More