My Diet Analysis - Book Report/Review Example

Diet Analysis Report HUN3122 - Applied Nutrition Dr. Christel Henseler Valerie Blemur November 9, Diet Analysis Report Eating is a compulsoryaspect of everyone’s life. Although – for me – it is enjoyable, food consumption should be conducted in a smart and intelligent manner. Throughout my diet analysis, I was able to scrutinize my dietary habits by examining what I was consuming, the quantity, and nutrients that I lacked or needed to regulate during the three days. My food choices for Sunday, October 28th were based on the fact that on this day, I slept late. 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 fathers 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. The quantity of fruits I consumed during the three days was also below average i.e. 0.8 cup eq. out of the recommended quantity of 1.5 cup eq. The dairy intake for the three days was 1.3 cup eq. out of the recommended 3.0 cup eq. My intake of protein foods was 6.8 oz. eq. which was 1.8 oz. eq. more than the recommended amount. The diet composition that I recorded in the report gives a rudimentary idea of my daily dietary intake. 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 weight and become healthy. I understand that little amounts are required for body health, but my diet results indicate that I have consumed a surplus of it. My sodium intake for the three days was also excessive. I have a 154% value for my sodium intake, which is unhealthy, and a soaring value. I understand that this is detrimental to the health of the blood as any accumulation could lead to a rise in the blood volume. A rise in blood volume can lead to kidney problems and overwork to the heart, which could lead to congestive heart failure. The main foods causing the increased levels of sodium include cheese and fried chicken meals. In the future, I need to abandon sodium-producing foods to lower sodium concentration in my body. Additionally, I need to include additional fruits and vegetables in my dietary composition. I had 50.3% intake, though fruits are fundamental constituents of a healthy diet. A higher incorporation of the fruit component in my diet will enable me to compensate the vitamin ingredients that I am lacking. More whole grains are also required in my diet. I need to improve my vegetable intake and reduce beer intake or simply replace it with water. Aside from my eating habits, I also need to resume a normal sleeping routine, especially on Sundays. This will ensure that my waking-up is timely and appropriate for having breakfast. Adequate sleep and a balanced breakfast are required for the maintenance of a healthy body and efficient digestion. The high intake in vitamin A (IU) and C is related to the extra dosage that I sometimes take in the form of pills. My intent is to avoid these pills as they are easily eliminated from the body system, and instead focus on acquiring these vitamins from natural foods. The analysis of the current diet affirms that the foods that I am taking are already providing the necessary nutrients, but I still need to make some adjustments in order to achieve the required levels. Extra intake of fruits such as oranges will increase the percentage of vitamin C. My diet is variably lacking whole foods. Therefore, there is an urgent need to include more whole foods into my diet. This will require the addition of fruits, beans and vegetables in the meals. The inclusion of legumes will also increase my fiber intake which is currently at 51%. Conclusion The three-day analysis reveals that my eating habits are not the healthiest. However, this analysis has enabled me propose efficient measures necessary for improving my diet quality and quantity. My diet analysis project has enabled me to closely examine my diet and understand how I can better nourish myself. I was able to identify where I require help. Reference Blemur, V. (2012). Diet analysis project. customaveragespdf.pdf Read More