DIETARY ANALYSIS ASSIGNMENT 1. Record as accurately as possible everything you e
ID: 273978 • Letter: D
Question
DIETARY ANALYSIS ASSIGNMENT 1. Record as accurately as possible everything you eat and drink for 7 days days, two weekend days and 5-week days. Try to record the foods as soon as possible after eating them. You will be more accurate this way 2. You will use the web-site httos //www.choosemyplate gov. When you go to the web- site, you will see online tools Choose Supertracker and follow the directions for the site. If the tool is unavailable, please use any free app that tracks your diet When you have finished any three days, choose the option to print 3-day average. You should have a report that gives the Target for you for calories, breakdown of energy nutrients, and vitamins and minerals and your results. There will also be a report on the food groups with your targets and your actual intake. 3. 4. Make sure that you include the foods that you ate in this report. 5. From your results, using the 3-day average, reflect on your eating habits 6. Make sure that you review both the good results and the parts that need improvement 7. Comment on the following: What are those things that influence your food choices? Is the percent of kcal from fat in the range of 20-35%Of the total calories? Is the percent of kcal from saturated fat less than 10? What is the percent of kcal of your monounsaturated fat? Is it a good amount according to information in your textbook? How close is the fiber intake to the recommended? Compare your intake to MyPlate recommendations for each food group and subgroup. How did your discretionary calories compare to the recommended? Point out the vitamins and minerals that are below the recommendations, especially those that are less than 75% of the recommendation. Is the sodium intake less than or equal to 2300 mg? Comment on the variety in your diet Look at all three days (If you use supplements please list these and comment as to what needs they meet that are not met by your diet Don't include them in your data.) a) b) c) d) e) ft g) 8. Give specific and practical (for you) suggestions as to what you could do to improve the diet For example, if your diet is low in calcium, what could you do to improve it. Make sure that it is something that you could really do. Give specific foods or other suggestions such as preparing foods ahead or taking certain foods with you to school or work that could do. Please don't just say take supplements. If your sodium or sugar intake is too high, provide recommendations to reduce. 9. Comment on your experience of doing this project 10. Turn in your assignment and your conclusions in the Dropbox.Explanation / Answer
a) Upon reflection and analysis, I found that the most important factor that influences to choose one food over another is the taste and liking of the food, the flavour associated with it, apart from hunger which I believe is the main driving force.Another factor worth mentioning is my economic background, that is to say, my income and monetary status.
b) While having meals, it was noted that even though I have meat especially red meat from both cow and pig which are heavy sources of saturated fat, the percentage calorie is less because most of the days I prefer vegetables and hardly once or twice a week I do have meat. This also explains the fact that my average intake results in less than 10% of saturated fat because I hardly have these food items such as cream, butter, cheese, etc.
c) I consume about 20-35% calories of monounsaturated fat which is desirable and the sources of which are fish and vegetable oil.
d) The fibre intake is recommended to be about 30 gram per day but unfortunately, my intake is less than 30 g coming through sources such as potato and bread. As an estimate, about 1gram of fibre can be obtained from bread and I hardly have around 4 slices a day. So my intake is very less and needs improvement.
e) On comparing, I found that I need to upgrade the intake of unsaturated fat and reduce the intake of cheese and pork. Regarding vitamins, I need to look into citrus fruits which are good sources of Vitamin C since my intake is far less than 75%. These can be obtained from lemon, oranges and another Vitamin commonly known as folate or folic acid also needs consideration.
f) The major source of sodium in my diet comes from salt. I use about 4 tablespoons (8grams) of salt per day for my various meals and dishes which gives about 2500 mg, close to the recommended intake of 2300mg
g) No supplements
Ans 8) I need to look into the following:
1. My sodium intake can be lowered through less salt
2. My Vitamin intake can be improved through fruits and vegetables
3. I should start taking omega fatty acids which can be achieved with the help of fish
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