Diet Analysis

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. Prior to doing my diet analysis, I always estimated I needed around 3,000 calories given the amount of lifting and exercising I performed on a weekly basis. I came to this estimate by keeping track of my calories in and roughly how much I used during exercise and daily activities. However, this was a rather rough estimate due to the fact that it was difficult for me to know exactly how many calories were burned during my workouts. I found out my estimation of 3,000 calories per day was pretty close to what my DRI stated after completing the diet. For my personal DRI, it suggested I needed roughly 3,276 calories each day. I also used energy balance assignment to figure out the number of calories I need each day since using a DRI calculation is not enough to accurately determine my calorie intake. The DRI also does not take into consideration of your personal thermic effect of food and fat distribution. By combining both of these methods I was able to get an accurate number for the calories my body demands. 2. (a) 45.9% calories from carbohydrates

(b) 23% calories from protein
(c) 31.4% calories from fats
My percentages from carbohydrates, protein, and fats fall right into the recommended ranges when comparing them to the percentages provided by my profile DRI and the percentage ranges from our text book. 3. (a) 20.3 % of my calories came from simple sugars.

(b) The top 4 food sources that contributed to my simple sugar intake were skim milk, Hershey’s chocolate syrup, strawberry yogurt, and Wheaties Fuel. (c) Added sugars are sugars and syrups used as an ingredient in the processing and preparation of foods. The majority of my added sugars come from the Hershey’s chocolate syrup I use when I make chocolate milk. The recommended amount of added sugars in the diet is less than 10 %. (d) Yes, my sugar intake is excessive because it is 20% of my total calories. This is unhealthy because over a long period of time this can lead to diabetes and obesity. 4. (a) 31.4% of my calories come from fat

(b) The top 4 items that contributed the most to my total fat intake were; double cheeseburger/fries from Burger King, olive oil, fried chicken wings, and eggs. (c) Looking at my total fat intake it would be considered an adequate amount because my intake percentage falls into the recommended range for total fat intake. (d) Yes, I do believe I consume an appropriate amount of monounsaturated fat because 38% of the fat I consume on average is monounsaturated fat. Although there is not a recommendation for an actual percentage you should be getting of monounsaturated fats, I believe 38% is higher than the average person and it almost the majority of my fat intake. However, I would like to get that percentage up to around 45-50% because of the health benefits monounsaturated fats provide. As far as potential health consequences go I think I am at a very safe level of consumption regarding monounsaturated fats. At 38% there are no bad consequences, only positive ones such as an increased protection from heart disease and the lowering of blood cholesterol levels. The majority of my monounsaturated fat consumption comes from olive oil. Some other contributors are; hash browns, eggs, and tilapia. To ensure my level of monounsaturated fats is appropriate, I am going to continue cooking with olive oil rather than butter and I am also going to start eating more nuts such as almonds. (e) Looking at my intake for omega-3 fatty acids, I can see I am getting an inadequate amount. On average I am only consuming .83 g which is only a little over half of the amount I should be getting. There are not any serious health consequences with the amount I am currently getting but by increasing my omega-3 fatty acid intake there are many health benefits. Some include; reduce risks of heart disease, prevent blood clots, and lower blood pressure. To ensure I get the appropriate amount of omega-3 fatty acids, I...
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