Diet Analysis Part I: Recording Food Intake Insights

1 Nutrition 331 (Rev. 12) Athabasca University Assignment 1: Diet Analysis Part I: Recording Food Intake

2 1. Please see the attached Food Intake Diary in the assignment drop box. Part II: Assessment of Nutrient Intake Using Canada’s Food Guide 1. Attached is the Food Intake Diary. 2. This day does not reflect my typical habits. I have a different meal for breakfast most days. It can change from a veggie chilla to protein oatmeal, using gluten-free oats, chia seeds, and almond milk. Sometimes, I will have gluten-free pancakes with maple syrup and sugar-free coffee with almond milk. 3. a) orange juice (store-bought bottled juices can be very sugary). b) While preparing these foods, I only used olive oil, which is not highly saturated. About a tbsp each was used while preparing the chilla, cauliflower, and quinoa. c) Store-bought orange juice may contain added sugars. The iced matcha latte had a tsp of honey, which will count as added sugar. d) Condiments: I had my veggie chilla with 1-2 tsp of ketchup. On my avocado toast, I like to add some siracha sauce to make it spicy. 4. a) The fresh juice was prepared using celery, cucumber, beets, carrots, spinach, and green apple. With my lunch, I had raw carrots and cucumbers on the side.

3 Later in the afternoon, as a snack, I had strawberries and blueberries, which were also raw. b) I did eat a variety of colors and textures this day and typically do on most days. I had cucumbers in my juice and on the side with my lunch, carrots in my juice, and again on the side with my lunch. c) Whole grains: Quinoa for lunch, whole grain gluten free bread for my avocado toast. d) This day's food did not include any refined grain products. e) The breakfast veggie chilla was made of chickpea flour and contained peas. f) I am a vegetarian, so my diet excludes eggs or meat. The only form of dairy I had this day was lactose free milk. g) I had one whole avocado in my avocado toast. I used chickpea flour in my veggie chilla and had lentils with my quinoa for lunch. h) Water is the highest fluid contributor every day; I drink 2-3 L of water daily. Other beverages were orange juice, fresh vegetable juice, spearmint tea, and a homemade iced matcha oat latte. i) I used olive oil to prepare all of my meals. j) Due to a dairy allergy, I use oat or almond milk to prepare oatmeal or drinks like coffee at home. The homemade yogurt did contain lactose-free milk. 5. a) My plate does not entirely follow the Eat Well Plate plan, because I need more vegetables and fruits. My plate consists of ½ whole grains, ¼ protein and ¼ vegetables. I would have fruits separately, not with my meal.

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4 b) My snacks well measure up to Canada’s Food Guide, choosing healthy options like nuts and fruits rather than processed sugary foods. c) Water is the choice of beverage throughout the day. d) I make a list before grocery shopping to ensure I buy only what I need and do not pick up unnecessary food items, helping me avoid choosing processed foods, sugary foods or foods that may seem appealing at the store. When shopping and cooking, plant protein is the first-choice ingredient and there is always an effort to incorporate plant protein foods in every meal. 6. Some general changes to my current diet include eating various plant protein foods as each food has its nutritional benefits, not shown in this day, but avoiding coffee as a beverage first thing in the morning. I can increase the amount of protein on my plate; this will help with satiety and provide energy throughout the day. Part III: Anthropometric Data and Physical Activity 1. a. Height: 158.75 cm (1.58 m) b. Weight: 170 lbs. (77kg) c. Age: 23 years d. Waist circumference: 38 in 2. BMI: Metric: wt.(kg)/ ht. (m) 2 = (77kg)/ (1.58m) 2 = 30.8 BMI

5 3. According to BMI guidelines, I fall under the Obese Class I category, with an elevated risk of health problems. One primary value that can help me manage my weight is energy balance. I would become familiar with the number of calories in the different foods I consume every day. I must be cautious of my food choices and consider how many calories my body stores. To maintain an energy balance, the energy intake must be less than the energy output, eventually leading to weight loss. By incorporating daily physical exercise, energy balance is achieved and slowly leads to weight loss, lowering the BMI, and being in the low-risk category for long-term health issues. 4. a. My routine activity level is sedentary. My day consists of performing daily living tasks at home and working and studying from my desk. I climb 5-6 flights of stairs daily and walk an average of 1500 to 2000 steps daily. However, I do take my dogs out for a walk every other day for 30 mins. But it is not a daily activity. 5. My weight has not been stable and has changed drastically over the past few years. Back in 2019, I weighed 150 lbs. and have gained due to hormonal imbalances and PCOS. I played taekwondo for three years regularly, along with participating in group workout classes for some time. But this did not help me lose weight. I have learned over time that hormonal weight loss requires low-intensity strength training to avoid stressing the body, resulting in fat storage rather than loss.

6 Part IV: Assessment of Nutrient Intake Using Dietary Reference Intakes 1. Please see the initial diet report acquired via the DW+ program. 2. Calculations: a. Protein: i. Intake: 46.7g x 4 cal/g = 186.8 Calories ii. (186.8 Cal/1202.9 kCal) x 100 = 15.5% from Protein b. Carbs: i. Intake: 213.5g x 4 cal/g = 854 Calories ii. (854 Cal/1202.9 kCal) x 100 = 71% from Carbohydrates c. Total Fat: i. Intake: 43.3g x 9 cal/g = 389.7 Calories ii. (389.7Cal/1202.9 kCal) x 100 = 32.4% from Total Fat

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7 d. Saturated Fat: i. Intake: 12.3g x 9 cal/g = 110.7 Calories ii. (110.7Cal/1202.9 kCal) x 100 = 9.2% from Saturated Fat Intake: Grams % of Calories AMDR Protein 46.7g 15.5% 10-35% Carbohydrates 213.5g 71% 45-65% Total fat 43.3g 32.4% 20-35% Saturated fat 12.3g 9.2% [<10%] Alcohol 0 0 Moderate

8 3. Below is a chart from the Intake vs. Goals and Fat breakdown reports from DW+. DRI My Intake % of DRI Calories 2060 kCal 1202.9 kCal 58.39% Carbohydrates 231.75 - 334.75g 213.49g 92.12% Protein 61.69g 46.684g 75.67% Total Fat 45.78 - 80.11g 43.27g 94.53% Alcohol No suggestion 0 0 Saturated Fats <22.9g 12.26g 53.54% Essential Fatty Acids Linoleic Acid 12.00g 1.62g 13.52% Linolenic Acid 1.10g 0.59g 53.91% Total Dietary Fibre 25.0g 23.36g 93.4% Water 2700.00g 3209g 118.87% Vitamins Folate 400mcg 239.1mcg 59.77% Vitamin A (RAE) 700mcg 1976.4mcg 282.35% Vitamin C 75mg 100mg 133.3% Vitamin D 15mcg 0.002mcg 0.011% Minerals Calcium 1000mcg 1395.1mg 139.5% Iron 32.40mg 20.38mg 62.6%

9 Potassium 2600mg 1902.1mg 73.16% Sodium 1500mg 1800.5mg 120.04% Assessing the information from the DW+ reports in the above table, nutrients that are close to the required intake or within the recommended range are my carbohydrates, total fat, and fibre intake. The DRI from the report mentioned no suggestions, as I do not consume any amount of alcohol. My dietary intake is high in vitamins A, C, calcium, and sodium. Over consumption or toxicity of these nutrients can lead to health issues such as reduced bone density, liver abnormalities, abdominal cramps, nausea, diarrhea, constipation, and muscle weakness. As per the table above, my diet is low in overall energy intake, iron, vitamin D, essential fatty acids, and saturated fatty acids. My protein intake is not exceptionally low, but it could be increased. Since my overall energy intake is low compared to the recommended intake, this resulted in the following nutrients' deficiency. Deficiency in these nutrients could lead to muscle spasms, osteomalacia, anemia, headaches, fatigue, and impaired immunity. A deficiency of essential acids is due to diet which can lead to skin abnormalities, kidney, and liver disorders. I do take vitamin D supplements, which help me reach the recommended intake. Since my vitamin C intake is higher than recommended, I would no longer need a supplement to meet the required amount per day. 4. a) Foods that do not fit the Eat Well Plate are orange juice, store-bought bottled in sugar instead I could eat fresh fruits. Orange juice is one of the items listed as other foods on my food intake diary with 0.112 kCal. Orange juice only contributes 0.0093% of my energy (0.112kCal/1202.9kCal) x100= 00.0093%). Iced matcha latte provides me 0.0157% of energy throughout the day (0.189kCal/1202.9 kCal) x100= 0.0157%).

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10 Spearmint tea provides me with 0.0835% of energy (1.002kCal/1202.9 kCal) x100= 0.083%). b) Foods with added or free sugars are Dahi with 9.00g, avocado toast with 5.5g, aloo gobi curry with 3.3g and daal quinoa with 0.311g. This brings total sugar to 41.117g which contributes to 13.7% of my energy intake (41.17g x 4 calories = 164.68kCal. 164.68/1202.9 x100 = 13.7%). The guideline for the upper amount of free and added sugar for a 2000-calorie diet is 20 to 50 grams. For my intake of 1202.9 calories, the upper amount of free sugar would fall within 5 to 10%, since my intake is 13.7%, I do not fall within the guidelines. 5. Highest Source/Amount Second-Highest Source/Amount Total fat Veggie Chilla 7.90g Avocado Toast 7.37g Dietary fibre Fresh green juice 5.1g Veggie Chilla 4.7g Folate Fresh green juice 169.5mcg Strawberries 17.3mcg Vitamin A Fresh Green Juice 1619mcg Baby carrots 345mcg Calcium Fresh Green Juice 295.9mcg Homemade Dahi 275mcg Iron Fresh Green Juice 10.35mcg Finger Millet Roti 6.40mcg Sodium Aloo Gobi Curry 530mg Daal Quinoa 362.6mg 6. Please see attached Modified Diet Intake Diary and DW+ reports. DRI requirements My Intake % of DRI Calories 2060 kCal 2542.8 kCal 123.4%% Carbohydrates 231.75 - 334.75g 331.33g 100%

11 Protein 61.69g 70.69g 114.6% Total Fat 45.78 - 80.11g 106.45g 132.8%% Alcohol No suggestion 0 0 Saturated Fats <22.9g 12.26g 53.54% Essential Fatty Acids Linoleic Acid 12.00g 8.64g 72.02% Linolenic Acid 1.10g 9.35g 850.4%% Total Dietary Fibre 25.0g 60.7g 242.8% Water 2700.00g 3256.2g 120.6% Vitamins Folate 400mcg 414.6mcg 103.6% Vitamin A (RAE) 700mcg 1558.6mcg 222.6% Vitamin C 75mg 245.3mg 327.2% Vitamin D 15mcg 5.53mcg 36.8% Minerals Calcium 1000mcg 1937.9mg 193.5% Iron 32.40mg 23.1mg 71.2% Potassium 2600mg 2986.4mg 114.8% Sodium 1500mg 4292mg 286.2% - With the modifications I made to my diet, I achieved the requirements for the overall energy intake and macronutrients. I increased the number of whole-grain foods in each meal to help meet the carbohydrate requirements. Foods like avocado, lentils, and plain yogurt helped increase the amount of total fats and

12 proteins. I replaced the veggie chilla with a breakfast sandwich, although both foods are almost equal in nutrient value, the breakfast sandwich contributes more to carbohydrates and healthy fats. I was able to bring my essential fatty acids, total dietary fibre and vitamins and minerals up with this modified diet as well. - My goal with this diet was to fall within the required intake range for the total calories. I was able to achieve this goal along with increasing intake for macronutrients. However, I failed to lower levels of some nutrients like sodium, vitamin A, calcium and C. I focused more on making my meals heavier and eating more snacks throughout the day. But this did not benefit me in falling within the DRI requirements of these nutrients. Part V: Comparison of Diet Assessments 1. The conclusion I made using the Eat Well Plate in question 6 from part two was that I wanted to increase my protein intake and add certain foods to help me feel fuller. In question 3, part IV, the DRI and DW+ reports gave me a better picture and confirmed my conclusion about my protein intake being low. Although I did not expect this, my overall caloric intake was exceptionally low, which is why I did not achieve satiety through my diet. The Eat Well Plate and DRI methods work very well together in helping someone understand what they are missing in their diets. We may not feel that our diet is lacking any nutrients or foods, but these methods give us a bigger picture into how our diet plays a role in our overall health and lifestyles.

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13 2. Some strengths of the Eat Well Plate are that it gives individuals an idea of which foods fall within the different food groups by listing the different age groups and recommended servings. However, for some, this layout of the Canada Food Guide may be confusing, as they be looking to track specifically which foods are beneficial for them. In this case, the DRI and DW+ reports are extremely helpful methods. Any individual looking to track the foods and the amount of nutrients they are consuming will benefit from using the DRI method. 3. I found using the one-day food intake diary beneficial as it helped me understand which nutrients were falling within the required intake ranges. For individuals who want to track their diets to achieve certain goals like calorie deficit or weight loss, can value from using the intake diary in helping them understand their diet better.

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Nutr 331 Assignment #1

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