diet analysis pt 1 final

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George Mason University *

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100

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Health Science

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Oct 30, 2023

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docx

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Uploaded by AdmiralBarracuda2753

Question 1 : Calories (5 points) How does your calorie intake (‘Intake’ column) compare with your estimated calorie needs (‘DRI’ column)? Do you believe your calorie intake is appropriate, too high, or too low for your body’s needs? Here are some things you might consider in your answer:  Do you think the DRI estimate of your calorie needs is correct? If not, how many calories do you think are appropriate for you?  Do you think the Diet & Wellness estimate of your average calories eaten (‘Intake’) is correct? Why or why not? Consider your regular level of exercise in your answer. My calorie intake compares poorly with my calorie needs. I strongly feel that my calorie intake is too low for my body’s needs and that the DRI estimate is correct. Given how active I am at my job, I feel that it is crucial that I eat more calories, since I am burning so much when I sweat. With that being said, I think that the Diet & Wellness estimate of my average calories eaten is correct because besides my job, I struggle with eating a full three meals a day which is why I feel like my calorie intake is so low. Question 2: Macronutrients (8 points) Report to reference: “3-Day Average” Examine the distribution of your calories between carbohydrates, protein, and fat. Input your numbers into the tables below, then answer the questions below. Macronutrient ranges (%): See the Macronutrient Ranges figure and table Nutrient ‘Actual Intake’ (% calories) ‘Recommended ’ (% calories) Assessment (under, on-target, over) Carbohydrate 46.623% 45-65% under Protein 16.954% 10-35% on target Fat 37.848% 20-35% over Saturated fat 11.928% <10% on target Macronutrient amounts (grams): See the Intake vs. Goals table Nutrient ‘Intake’ DRI % of DRI Assessment

(grams) (grams) (Under, on- target, over) Carbohydrate 58.667 g 294.19 - 424.94 g 19.942% under Protein 21.333 g 43.54 g 48.997% under Fat 21.167 g 58.11 - 101.69 g 36.425% under Saturated fat 6.667 g <29.1 g 22.91% under Are there any discrepancies when you assess your macronutrient intake by % of calories versus gram weights? How do you explain these discrepancies? When I assessed my macronutrient intake by % of calories versus gram weights I noted that my protein and saturated fat % was on target, but when it came to gram weights, my protein and saturated fat grams were under the DRI. I am not sure how to explain this, but I consumed the on-target amount, but not the weighted amount. Question 3 : Dietary Fiber (4 points) Report to reference: “3-Day Average”, Intake vs. Goals table: How does your dietary fiber intake (‘Intake’) compare to your target amount (‘DRI’)? a. Are you within 75-125% of your recommended target fiber amount?  If so, you can consider yourself to be on-target.  If not, assess how far away you are from your target fiber goal. b. Which foods in your diet contributed 10% or more of your daily fiber intake? (Use the Diet & Wellness app on your computer in to identify foods that contributed fiber. Go to the Reports tab > Select “3-Day Average” Report > Select the appropriate date range for your 3-day recall > Create Report > Include the percentages each food contributed to your fiber intake (only over 10%). My dietary fiber intake was very low. I am not within 75-125% of my recommended target fiber amount. Right now, my dietary fiber intake is 2.333 g, while my DRI is 25.0 g. I am very far from my targeted fiber goal, which means I need to consume more foods with fiber such as; beans, dried fruits, apples, and whole grains to name a few. The foods in my diet did not contribute to my daily fiber intake like I thought they would, but my Panera Bread Mango smoothie contributed 40% and my Subway Italian BMT Sandwich contributed 40% as well. Question 4 : Micronutrients (10 points) Consider the following micronutrients Thiamin, Riboflavin, Niacin, B6, B12, Folate, C, D, A, K, Alpha-Tocopherol, Calcium, Iron, Magnesium, Potassium, Zinc, and Sodium Report to reference: “3-Day Average”, Intake vs. Goals table

For each micronutrient that you are under- or over-consuming, so either <75% or >125% of your recommended DRI, respectively, list each nutrient in the table below and describe the possible consequences of your under or overconsumption. ****(I am aware how under I am in my micronutrients. I had a difficult time eating full meals this past week, which is why the numbers are so low, so I apologize in advance, I am trying to eat better.) *** Micronutrient % of DRI Assessment (Over/ Under) Potential Consequences Thiamin 0% under I did not consume any Thiamin which could lead to appetite and weight loss, confusion and memory loss, heart problems, and muscle weakness in the long term if I do not consume the DRI. Riboflavin 0% under I did not consume any Riboflavin which could lead to sores in my mouth, cracked lips, alter iron absorption and cause anemia, if I do not consume the DRI of 1.10 mg. Niacin 0% under I did not consume any Niacin which turns food into energy, so the potential consequences could be pellagra, inflammatory bowel disease, and poor digestive system if I do not consume the DRI of 14.00 mg. Vitamin B6 0% under I did not consume any Vitamin B6 which the DRI is 1.30mg. The potential consequences for me since I am under could be depression, weakened immune system and confusion if I do not consume the DRI. Vitamin B12 0% under I did not consume any Vitamin B12 which for a female my size could potentially lead to dementia, poor memory, depression, balance, and anemia. The DRI is 2.40 mcg, which I am well under. Folate 0% under I did not consume any Folate which the DRI is 400.00 mcg. The potential consequences for being 0% are neurological issues, weakness and fatigue, mouth sores, and anemia. Vitamin C 7.273% under I consumed 7.273% Vitamin C which is under the 110.00mg DRI. The potential consequences of being under is more fragile and sensitive skin, bleeding gums, lower blood levels of uric acid, if I do not consume the DRI. Vitamin D 0% under I did not consume any Vitamin D which could lead to severe health problems if I do not consume the DRI of 15.00 mcg, the potential consequences are poor bone density, dizziness, and fatigue. Vitamin A 5.715% under I consumed 5.715% Vitamin A which is under my DRI. The potential consequences if I do not consume my DRI could be slower bone development, dry skin, or night blindness. Vitamin K 0% under I did not consume any Vitamin K which my DRI is 90.00 mcg. The potential consequences if I continue to not consume any Vitamin K could be significant bleeding, poor bone development, and an increased risk of cardiovascular disease. Alpha-Tocopherol 0% under I did not consume any Alpha – Tocopherol (Vitamin E). The potential

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consequences if I do not continue to consume Vitamin E are nerve and muscle damage, muscle weakness, and vision problems. Calcium 1.806% under I only consumed 1.806% calcium which is not good given how important calcium is. The potential consequences could be fragile bones and reduced bone strength/density. Iron 11.667% under I only consumed 11.667% of Iron when my DRI is 18.00 mg. The potential consequences of being under the DRI could be the decreased production of red blood cells, anemia, fatigue, and headaches. Magnesium 0.508% under I only consumed 0.508% of Magnesium which is under my DRI. The potential consequences over time of being under are, weakened bones, bad headaches, and an increased risk of high blood pressure. Potassium 0.061% under I only consumed 0.061% of Potassium which is under the DRI. The potential consequences are increased urination, decreased brain function, high blood sugar levels, and irregular heartbeat. Zinc 0% under I did not consume any Zinc. The potential consequences if I do not consume it more could be lower immunity and higher risk of sicknesses. Sodium 84.093% under I consumed 84.093% of Sodium which my DRI is 1500.00 mg. The potential consequences could be fluid levels, blood pressure, and brain function. Question 5: Food Groups (8 points) Reports to reference: “3-Day Average” MyPlate Analysis table; “Intake Spreadsheets” Compare your intake to your recommended servings from MyPlate by completing the following table: Food group Goal Intake Actual Intake % of Goal Eaten Assessment (Under, On-target, Over) Grains 9.0 oz. eq. 1.833 oz. eq. 20.37% under Vegetables 3.5 cup eq. 0.333 cup eq. 9.524% under Fruits 2.0 cup eq. 0.0 cup eq. 0.0% under Dairy 3.0 cup eq. 0.417 cup eq. 13.889% under Protein Foods 6.5 oz. eq. 1.917 oz. eq. 29.487% under

Empty Calories 362.0 kcal 190.333 kcal 52.578% under The Diet and Wellness report can not provide an estimation of the whole grains consumed. Review the foods that you have consumed in your Intake Spreadsheets, and make a list of all your food items that contained grains . Include this list below, and use this list to estimate what percentage of your total grains were whole grains. Hint: You this is not from a report. You will need to review the text on whole grains and evaluate what you ate. Foods that contained grains: Subway Italian BMT on Italian Bread Starbucks Breakfast sandwich on an English muffin From what I read in the text, the percentage of my total grains did not contain any whole grains.