Part 1 Analysis Project-Nutrition (1)

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Nightingale College *

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NUTRITION

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Health Science

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Dec 6, 2023

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Dorismar Gomez 10/07/2023 SCL131-0 Introduction to nutrition Week 5 Nutrition Analysis Project- Part 1 1. What are your target recommendations for each of the following?

 Energy: 598.4 kcal  Protein: 23.4g  Carbohydrates: 79.2 g  Fat: 21.8 g  Fiber: 6.4 g  Vitamin D: 44.1IU  Calcium: 340.2 mg  Iron 3.1 mg  Potassium: 821.1 mg  Sodium: 927.8 mg 2. How does your diet compare to the recommendations you received from Cronometer when reviewing the following? Discuss and compare your results.  Energy: 85.5 kcal 5%  Protein: 3.3 g 4%  Carbohydrates: 11.3 g 5%  Fat: 3.1 g 6%  Fiber: 0.9 g  Vitamin D: 6.3 IU  Calcium: 48.6 mg 5%  Iron: 0.4 mg 2%  Potassium: 117.3 mg 5%  Sodium: 132.5 mg 9%

3. How might you modify your diet to obtain the target recommendations for each of the following, being specific:  Energy -  Protein  Carbohydrates-  Fat- Am  Fiber  Vitamin D  Calcium  Iron  Potassium  Sodium On all my nutrition values I am on the low side based on the recommendation. I am always on the Pettie side. I would love to see my numbers go up. For this reason, I would be focusing on consuming my 3 meals a day and snacking 4 times a day. I am good at eating my 3 meals, but I will be incorporating in adding larger portions. Also, where I lack is snacking, but I would be focusing on consuming snacks high in protein. 4. Write three SMART goals you would like to focus on over the next few weeks? (Watch the video in the course on setting SMART goals for guidance) Remember, goals should be based on the results of the nutrient analysis and specifically focus on nutrient intake. One of my targets is to optimize my energy. I would be incorporating snacking around the clock minimum 4 times Aday in between meals. The choices of food that I would incorporating would

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be yogurt, fruits, almonds, and sweet Potatoe which I love. I will decrease my snack on chips and sweet bread. I always find myself running out of the house and I do forget to pack me a snack so when I am at work the vending machine only has chips and candy. When should I have a banana, apple, or yogurt as a better choice. Not skipping snacks would be ideal. Goals are: Raise my energy level- Eating more protein like fish and chicken Raise my vitamin levels by increasing more vegetables and fruits Decrease unhealthy saturated fats for example fried food. Plan: Breakfast 7pm 2 eggs 1 banana 1 glass of milk Snack at 10 am Yogurt with granola/strawberries Lunch 12pm Choice of protein Salmon, Turkey or chicken grill Vegetables and carbohydrates Snack 3pm 1 apple with peanut butter Dinner at 7pm Turkey Sandwich with my supplement protein shake Snack 10 pm 8 Almonds

That completes my day. If I stay within target my numbers should start rising. I would also start meal prepping to a void fast-food restaurant when it comes to lunch time.

Part 1 Analysis Project-Nutrition (1)

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