Assignment part B

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1 Melanie Bioski HUN 1201: Human Nutrition Assignment 5B-Dietary Analysis, Part B Professor Ruth Davies Fall 2023 11/12/2023

2 Nutrition a) Define “nutrient density” Nutrient density is defined as a measure of the amount of vital nutrients in every portion or calorie. High nutrient-dense food gives vitamins, minerals, and other essential elements in large quantities compared to its calories, thus improving general health (Blake et al., 2019). b) What 2 specific foods that you ate were the most nutrient dense? Explain WHY you think so. Concerning these types of foods, I see that broccoli florets and Greek yogurt with peach are ranked as the best high-nutrient density options. Broccoli is highly nutritious, providing adequate levels of vitamins, minerals, and fiber with little added dietary energy. Choosing nonfat Greek yogurt is more beneficial since it gives me proteins, probiotics, and vitamins, but this time in low amounts of added sugar. The selected foods will enhance my quest to achieve my healthy eating objective because they deliver large amounts of nutrients for every unit of energy measured as calories. Introducing these nutrient-enriched foods helps my daily diet be healthy. c) Which 2 foods were the least nutrient dense? Explain WHY you think so. Of all the foods listed, potato chips and soda (cola, pepsi, zero-sugar) seem to contain the lowest amount of nutrients. Potato chips are usually high in calories and empty calories, providing no nutrients besides energy. Likewise, soda gives empty calories without vitamins; sometimes, sugar or an artificial sweetener is added. Such foods are devoid of vitamins, minerals, and other helpful products that make up a diet poor in essential nutrition. Instead, junk foods such as chips and soda can throw off one’s entire body's nutrition into a nutritional

3 imbalance that will not support good health and wellness for a lifetime. One strategy towards a healthier diet would be making substitutes with more nutritious alternatives. 2. Using the “Actual versus Recommended” report, list specific foods that you could change (add, delete, prepare differently, etc.) in order to make your day’s intake meet the recommended requirements in any 2 categories (food groups) of the recommendations. (Expand each category of your interest to see more detail and recommendations. What groups would you like to change? After examining the “actual versus recommended” report, I realized that my nutrient intake is deficient in a lot of nutrients. To address this, I would focus on two specific categories: 1. Vitamins - Consume more varied vegetables, including but not limited to berries, citrus fruits, and leafy greens. - Include vitamins in my diet, nuts and seeds are good options. 2. Proteins - It is recommended to diversify protein sources via the consumption of lean meats, fish, poultry, and plant-based proteins such as beans. - Add dairy products or their substitutes for protein boosting. For instance, I can substitute a packet of potato chips with a handful of nuts containing more protein and healthy fat. Furthermore, switching sugar-laden drinks for fruits or vegetable juice will also increase the vitamin intake and fiber. The changes boost nutrient contents to ensure better balance as far as intakes are concerned, thus meeting protein and vitamin deficiency. Therefore, one must select the most nutritious foods in each category to fulfill the minimum requirements and promote general wellness.

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4 If you have met the recommendations discuss further whether you would benefit from changing your diet. Be VERY SPECIFIC about amounts and foods to add or subtract in order to meet your recommendations! For example, if you were over the meat/protein recommendation by 3 oz., you could say something like “I could have 1 less egg for breakfast and 2 less ounces of chicken for dinner in order to bring my meat group in line.” 3. How does your actual calorie intake compare to the recommended intake? Is it higher, lower, or within 10% of recommended? Does this concern you? Why or why not? Explain. Provide specific recommendations if necessary. Looking back at my diet, my actual intake is either in or relatively close to the recommended figures for most nutrients. It should be remembered that the daily average count of calories was somewhat higher than the prescribed 1480 calories per day – about 1989 calories. Though it may fall within a 10 percent threshold, it is essential to consider long-run effects. To align my calorie intake more closely with the recommended goal: 1. Reduce Added Sugars: Reduce intake of added sugars from sweetened drinks, cookies, or specific processed foods. 2. Portion Control: Make sure you measure portions, especially with foods high in fat and calories, such as nuts, sour cream, chips, and others. Although such a minute surplus may not raise any red flags, continuously exceeding calorie intake will result in weight accumulation. Diet adjustments toward the required level of calories may help maintain weight and general well-being. Going for water instead of sugar-sweetened beverages and making smarter portion choices may represent a more prudent strategy toward achieving recommended intakes.

5 4. Discuss any discrepancies (over or under) in your MACROnutrients (protein, carbohydrates, fat, saturated fat, fiber, cholesterol). Are any of these of concern to you? Why or why not? Explain. Make suggestions how to change your diet in order to bring these nutrients to the recommended levels. When looking at my macros, a few inconsistencies appear and needs some consideration. Specifically: 1. Protein - Actual Intake: 84.2g - Recommended Range: 37.0-129g - Observation: Adequate protein intake indicates that it was taken in balance. 2. Carbohydrates - Actual Intake: 187.0g - Recommended Range: 166-240g - Observation means carbohydrate uptake is within the prescribed levels to cater to energy requirements. 3. Fat - Actual Intake: 101.0g - Recommended Range: 32.9-57.5g - Observation: The fat intake is slightly higher than the recommended range, which may have led to excessive calorie intake. 4. Saturated Fat - Actual Intake: 30.1g - Recommended Range: 0-16.4g

6 - Observation: This is worrying because it shows that saturated fat intake exceeds the acceptable level for heart health. 5. Fiber - Actual Intake: 15.2g - Recommended Range: 20.7g - Observation: This relates to low fiber intake that should be above the required levels critical in digestive health. 6. Cholesterol - Actual Intake: 495.0mg - Recommended Limit: Limit intake - Observation: The consumption of cholesterol could compromise heart health. To address these discrepancies: - Increase fiber intake by adding more fruits, veggies, and whole grains. - Choose lean sources of proteins to keep your protein levels intact and reduce fat consumption. - Replace other poor fats with healthy ones such as avocado and nuts. - Do not ignore foods high in cholesterol, opt instead for the lean meat and vegetable options available. These changes aim to ensure a higher macronutrient intake that aligns with the recommended amount. This diet should also help heart health. Macronutrients are also supposed to be distributed in a balanced way for one’s well-being. Compare your calorie sources of carbohydrate, protein, fat, and alcohol with recommended ranges from the Dietary Reference Intakes (DRIs): 45-65% - Carbohydrates

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7 10-35% - Protein 20-35% - Fat 0 - 5% - Alcohol If your intake for protein, carbohydrate, fat and/or alcohol falls outside recommended ranges, list 1-2 changes that might help bring your calorie distribution within recommended ranges. Please be specific. If your intakes are within the ranges discuss whether you would want to make any changes and explain why. My calorie distribution for carbohydrates, protein, fat, and alcohol is as follows: 1. Carbohydrates - Actual Intake: 47% of total calories - Recommended Range: 45-65% of total calories - Observation: Carbo-hydrates are taken appropriately to aid with energy needs and overall health condition. 2. Protein - Actual Intake: 19% of total calories - Recommended Range: 10-35% of total calories - Observation: Protein is optimal enough to support healthy muscles for normal body functioning. 3. Fat - Actual Intake: 34% of total calories - Recommended Range: 20-35% of total calories - Observation: The fat intake is well below recommended amounts, offering essential fatty acids and promoting better nutrient absorption.

8 4. Alcohol - Actual Intake: Total calories (unsatisfied): 0%. - Recommended Range: 0-5% of total calories - Observation: This provides an average of only about one drink per day or less than that – the amount considered healthy by most people and avoiding any adverse effects on your system. My diet seems to be within the recommended values for carbs, protein, and fats, but it should be noted that I do not drink at all, which was intentionally done. In this regard, no adjustments are required. For individuals with intake outside the recommended ranges: - High Carbohydrate Intake - Reduce the intake of refined carbohydrates while increasing the consumption of whole grains, fruits, and vegetables. - Low Protein Intake - Consider eating vegetables, lean meats, poultry, fish, eggs, dairy products, legumes, and other vegetables that contain proteins. - High Fat Intake - Go for better fats like avocado, nut, and olive oil. Adjusting this will enable calorie distribution closer to the suggested ranges, hence a healthy- calorie-loaded diet. In choosing one’s diet, one must choose healthy foods for one’s long-term health. Considering one’s inclination to certain kinds of food as well. From your “Nutrient Spreadsheet”, identify 3 MICROnutrients (vitamins and/or minerals) that you were the most significantly over OR under the recommendation (or very close).

9 State what is in your report and what is recommended. For each micronutrient that you listed in the most “deficient” discuss the following: a) Why this micronutrient is important and why your result may (or may not) be of concern to you. Bone development depends on calcium supply in large quantities, where an average amount taken was about 269.7 mg against the recommendation, which should be 1,000 mg. A shortage of this mineral will eventually result in fragile bones, thus exposing someone to fractures. It is worrying because calcium balance must be maintained, which is severe in women's cases. Consuming additional dairy products or fortified plant-based substitutes that will help close the cholesterol gap should be considered. These findings were low vitamin D, essential for calcium uptake into bones. It is alarming since inadequate vitamin D has a link with bone problems and immune function, among others. This comprises sun exposure, fatty fish, or vitamin D-fortified products. Low levels of potassium particularly impacted heart health and muscle performance. A lack of potassium in the body can cause muscle weakness and increase the chances of heart problems. Supplementary eating of bananas and potatoes rich in potassium may alleviate the problem. b) Provide 2 specific foods – with portion sizes and the amount of the nutrient in that portion -- that you could add to (or subtract from) what you ate during this period to bring that nutrient intake in line with recommendations. Do this for each of the 3 most “deficient” micronutrients. Significant calcium, vitamin D, and potassium deficits occurred during the micronutrient analysis. The average daily calcium intake was only 289.8 mg, which is way short of the minimum recommended intake of 1000 mg for bone health. As such, it is suggested that for

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10 everyday inclusion, a cup of low–fat yogurt with a calcium content of 300mg and a cup of vitamin D-fortified almond milk with 450mg of calcium. Average vitamin D consumption was only 1 mcg compared to the recommended adequate amount of 15 mcg and, thus, significant for immunity. This can be corrected by adding 3 ounces of salmon (570 IU) and 2 large eggs (30 IU) per day. The average potassium amount was 121.6 mg (well below the 2,600 – 3,400 mg recommendation), which has been proven essential for a healthy heart. This could be enhanced by adding half a large banana (422mg) or a cup of spinach (839mg).

11 Reference Blake, J. S., Munoz, K. D., & Volpe, S. L. (2019). Nutrition: From science to you (4th ed.) [Book]. Pearson. pp. 38-40 Mydietanalysis (no date) Pearson US . Available at: https://www.pearson.com/en-us/higher- education/products-services/mydietanalysis.html (Accessed: 12 November 2023).

Assignment part B

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