Food log

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School

Virginia Tech *

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Course

5116

Subject

Health Science

Date

Dec 6, 2023

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docx

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Uploaded by CountSealMaster929

FIT DAY Diet Analysis FOOD LOG (ORIGNAL)  Food Log  Total Nutrition  Custom Nutrition Goals NAME AMOUNT UNIT CALS FAT(G) CARBS(G) PROT(G) Totals 4576 175.3 609.2 258.7 Double-smoked bacon, cheddar, & egg sandwich 148 grams 2610 141.0 224.5 109.6 chai tea latte 1 serving 340 6.0 56.0 120.0 Pepsi 16 fl oz 200 0.0 55.0 0.0 WEND'YS, Crispy Chicken Sandwich 1 sandwich 350 17.6 33.2 14.8 Carbonated beverage, grape soda (a.k.a. soft drink, pop) 1 can or bottle (12 fl oz) 160 0.0 41.7 0.0 Carbonated beverage, grape soda (a.k.a. soft drink, pop) 1 can or bottle (12 fl oz) 160 0.0 41.7 0.0 Coffee, mocha 1 large 396 10.8 60.5 14.3 Pepsi 16 fl oz 200 0.0 55.0 0.0 Carbonated beverage, grape soda (a.k.a. soft drink, pop) 1 can or bottle (12 fl oz) 160 0.0 41.7 0.0  Food Log  Total Nutrition  Custom Nutrition Goals RDA RDA% RDA RDA% Vitamin A 611.7 mcg 700 87% Magnesium 240.12 mg 310 77% Vitamin A 1000 IU — — Manganese 1.33 mg 1.8 74% Vitamin B6 0.21 mg 1.3 16% Niacin 7.21 mg 14 51% Vitamin B12 2.7 mcg 2.4 112% Pant. Acid 1.47 mg 5 29% Vitamin C 6.92 mg 75 9% Phosphorous 855.09 mg 700 122% Vitamin D 6.26 mcg 5 125% Potassium 1661.06 mg 4700 35% Vitamin D 250.24 IU — — Riboflavin 0.98 mg 1.1 89% Vitamin E 0.64 mg 15 4% Selenium 14.9 mcg 55 27% Vitamin E 0.96 IU — — Sodium 6363.54 mg 1500 424%

RDA RDA% RDA RDA% Calcium 1671.45 mg 1000 167% Thiamin 0.19 mg 1.1 17% Cholestero l 1000 mg — — Water 1000 g — — Copper 0.8 mg 0.9 88% Zinc 4.3 mg 8 54% Iron 18.92 mg 18 105% NEW FOOD LOG Oatmeal, multigrain, cooked 1 cup, cooked 147 1.1 32.5 5.0 Yogurt, fruit variety, lowfat milk 1 4 oz container, approx 1/2 cup 115 1.2 21.5 4.9 Milk, 1% fat 8 fl oz 102 2.4 12.2 8.2 Chicken, breast 3 oz, boneless, cooked 136 3.2 0.0 25.6 Banana, raw 1 small (6" to 6- 7/8" long) 90 0.3 23.1 1.1 Orange, raw 1 small (2-3/8" dia) 45 0.1 11.3 0.9 Mango, raw 1 cup, sliced 99 0.6 24.7 1.4 Coffee, espresso 4 fl oz 11 0.2 2.0 0.1 Pineapple, raw 1 cup, chunks 83 0.2 21.6 0.9 Ground turkey, 93% lean, 7% fat, raw 3 Oz 128 7.1 0.0 15.9 Vegetables, cooked 1 Cup 139 3.0 23.1 5.1 Rice, brown, long-grain, cooked 1 Cup 216 1.8 44.8 5.0 Potatoes, red, flesh and skin, baked 1 potato medium (2-1/4" to 3-1/4" dia.) 154 0.3 33.9 4.0 Avocado, raw 1 cup, sliced 234 21.4 12.5 2.9 Milk, chocolate 7 fl oz 168 4.6 26.0 6.6  Food Log  Total Nutrition  Custom Nutrition Goals

RDA RDA% RDA RDA% Vitamin A 831.6 mcg 700 119% Magnesium 556.16 mg 310 179% Vitamin A 1000 IU — — Manganese 6.32 mg 1.8 351% Vitamin B6 3.67 mg 1.3 283% Niacin 36.22 mg 14 259% Vitamin B12 4.2 mcg 2.4 173% Pant. Acid 9.15 mg 5 183% Vitamin C 242.12 mg 75 323% Phosphorous 1679.67 mg 700 240% Vitamin D 6.78 mcg 5 136% Potassium 4871.8 mg 4700 104% Vitamin D 271.16 IU — — Riboflavin 2.42 mg 1.1 220% Vitamin E 7.67 mg 15 51% Selenium 105.2 mcg 55 191% Vitamin E 11.45 IU — — Sodium 1497.6 mg 1500 100% Calcium 946.1 mg 1000 95% Thiamin 1.3 mg 1.1 119% Cholesterol 180.73 mg — — Water 1000 g — — Copper 2.1 mg 0.9 233% Zinc 11.38 mg 8 142% Iron 9.04 mg 18 50% A bunch of changes was needed in my diet simply because I do not eat enough food and consume too much caffeine and sugar that comes with the coffee and pop. The amount of sodium in my first diet was insane because I didn't even think I was consuming that much sodium, and I didn't realize how much sodium was in the items in my original diet. In addition, all the significant vitamins I needed were deficient except for vitamins B12 and D. The original diet did have high amounts of iron and calcium. In the new diet, I had oatmeal, yogurt with fruit, coffee with milk, and two teaspoons of sugar for my breakfast. In addition, I had snacks between meals: oranges, pineapple, mangos, and a banana. Lunch was chicken and red potatoes and water. Dinner consisted of lean ground turkey, brown rice and vegetables, and water. Then lastly, some chocolate milk because it's good, and I usually drink a bunch of that anyway. As a result, all the things listed on the total nutrition count rose and aligned with the daily RDA amounts needed. The only three things that were low in

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iron, Vitamin E, and calcium were higher in my first food log. Therefore, I needed significant changes to eating more fruits and vegetables to fit my recommended diet. As well as increasing my grains and protein to include in the diet while also cutting out a large amount of my sodium intake, I consumed more food on the second food log than I did on the first.

Food log

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