Three Day Diet Analysis
For this three day diet analysis project I wanted to eat as I normally would and be honest about all that I ate, to analyze not only what and how much I was eating, but also to see how healthy my diet really is. By doing so I can see if any of my diet choices are putting me at risk for certain health diseases, and what changes can be made to make my diet healthier. After analyzing my diet, I would say I am fairly healthy, though I am out of the target range in a few areas. My profile calculated from my weight and height indicates that I have a BMI of 20.5. This is considered to be healthy; the healthy range is anywhere between 18.5-25. This was reassuring to hear because I am happy at my current weight, and would not like to make any major changes.
The basic Bar graph report compared my intake values to the recommended intake values for my age, gender and activity level; overall, the comparative bar charts showed that for most of the values, I was close to the recommended amounts. However, a few nutrients that I was over consuming were protein, saturated fat, cholesterol, and vitamins B2 and B12. Other than cholesterol, all the consumption values for the other nutrients were at 200% or more. For vitamin B2 and B12, this was not too concerning, because no upper limit for these vitamins have been set yet, for toxic side effects from these vitamins have yet to be documented. The high levels of saturated fats and cholesterol in my diet most likely stem from the high amount of animal products (milk, cheese, and meat) that I consume. The overconsumption of these nutrients can increase my blood cholesterol levels, and increase my risk for cardiovascular disease. Though as I discovered through my blood analysis, I have optimal levels of blood cholesterol, which I believe is because I am an active person, and exercise regularly. With regular exercise, my muscles will be using ATP, which is produced from saturated fats, so by exercising my muscles are using the ATP which is formed from these saturated fats, and not letting to much be stored as fat. Though I am not overly concerned with these levels, I still need to make a conscious effort to be consuming healthier fats as well as possibly increasing the amount of fiber (especially soluble fiber) in my diet to help stop the absorption of cholesterol in my small intestine. The report also showed that I was quite deficient in my consumption of poly-unsaturated fats, and vitamins D and E with all three levels being under 50% of the recommended amounts. I am only consuming around 40% of my recommended amount of poly-unsaturated fats, so to increase my intake, an easy way for me would to incorporate flax seeds into my diet, I could easily add this to my cereal or yogurt, which I often east for breakfast. I could also be eating fish on a weekly basis, or eating more soy products, both are high in omega-3 a poly-unsaturated fat. By choosing the tofu options or eating, fish in the dining halls, I could easily increase these levels to be closer to my daily recommended amount. My vitamin D consumption if at 38% of my DRI goal, and my vitamin E consumption is only at 41% of my DRI. A simple way to increase both of these levels would be to drink more milk that has been fortified with both vitamins D and E, or eating wheat germ or almonds. Deficiencies of vitamin E can lead to anemia, and lower absorption levels of vitamin A. Besides the 8 nutrients that were either over consumed for unconsumed, most of the other components to my diet were in a fairly good range for me.
From the Calories and Fat comparison I was able to see the percentage that each macronutrient is adding to my total caloric intake, and the percentage of fats that make up my fat intake; in the break down my acceptable macronutrient distribution range levels are about where they should be, but my fat intake is higher than recommended. By lowering my fats consumption I could be increasing my...
Please join StudyMode to read the full document