Embedded Files
Center for Science in the Public Interest. "Gheorghita Fruit and Vegetable Photograph." CSPInet, 2023, https://www.cspinet.org/sites/default/files/styles/700x530/public/2023-09/Gheorghita_fruitVeg_adobe_hero_700x530px.jpg?h=61bc1599.
Calories & Macros
Calories & Macros
Based on my macronutrient ranges report, my actual calorie intake is 2443.868 kcal, which is lower than the recommended 3402 kcal. My carbohydrate intake, which makes up 42.625% of my intake, is slightly below the advised range of 45%-65%. My protein intake, at 15.67%, falls within the recommended range but is on the lower side of the suggested 10%-35%. However, my fat intake is significantly higher than the recommended percentage, comprising 42.981% of my total intake, though it is within the recommended calorie range. On the plus side, I have no alcohol intake, which aligns with the zero kcal recommendation.
For my vitamin A deficiency
https://www.butter-n-thyme.com/wp-content/uploads/2022/10/DIFFERENT-VARIATIONS-OF-CARROTS-1.jpg
For my vitamin D deficiency
https://www.seafoodsupplier.com.sg/wp-content/uploads/2021/02/shutterstock_184247105.jpg
For my calcium deficiency
https://www.mckeesproduce.com/wp-content/uploads/2018/11/milk-1-pint-scaled.jpg
Vitamins/Minerals
Vitamins/Minerals
The actual intake of Vitamin A was 508.813 mcg, which is 56.535% of the recommended daily intake (DRI) of 900 mcg. This intake is significantly below the recommended range, and insufficient Vitamin A can lead to poor night vision and a higher risk of infections. Vitamin A is crucial for good vision, immune function, and skin health.
For Vitamin D, the actual intake was 5.011 mcg, or 33.404% of the DRI of 15 mcg. Such a low intake can result in poor bone health, including conditions like rickets in children and osteoporosis in adults, and can also weaken the immune system. Vitamin D is essential for strong bones and teeth because it helps the body absorb calcium and supports the immune system.
The actual intake of Vitamin C was 44.42 mg, which is 59.227% of the recommended 75 mg. A deficiency in Vitamin C can cause scurvy, characterized by bleeding gums, joint pain, and slow wound healing. Vitamin C is a powerful antioxidant important for the growth and repair of tissues, healing wounds, and maintaining healthy skin, blood vessels, and cartilage.
The actual intake of Riboflavin (Vitamin B2) was 1.66 mg, exceeding the DRI of 1.30 mg by 127.7%. There are no known adverse effects from high Riboflavin intake since it is water-soluble and excess amounts are typically excreted. Riboflavin plays a key role in energy production and supports cellular function, growth, and development.
For Niacin (Vitamin B3), the actual intake was 10.442 mg, which is 65.265% of the DRI of 16 mg. A deficiency in Niacin can lead to pellagra, which manifests as dermatitis, diarrhea, and dementia. Niacin is vital for DNA repair and producing energy from food, supporting skin health, the digestive system, and the nervous system.
The actual intake of Folate (Folic Acid) was 256.07 mcg, meeting 64.017% of the DRI of 400 mcg. Low Folate intake can lead to anemia, fatigue, and increased risk of birth defects during pregnancy. Folate is crucial for DNA synthesis and cell division, making it especially important during periods of rapid growth like pregnancy and infancy.
Calcium intake was 762.231 mg, which is 58.633% of the DRI of 1300 mg. Insufficient Calcium can weaken bones, increase the risk of fractures, and lead to conditions like osteoporosis. Calcium is essential for building and maintaining strong bones and teeth, blood clotting, muscle contraction, and nerve function.
For my Niacin deficiency
https://www.maangchi.com/wp-content/uploads/2018/02/roasted-chicken-1.jpg
For my Folate deficiency
https://www.seed-bank.ca/wp-content/uploads/how-to-grow-spinach-2048x2048.jpg
Health Risks
Health Risks
My sodium intake was 1,201.929 mg, 80.129% of the DRI, and my cholesterol intake was 747.84 mg. Moreover, my BMI score was 20.92 as a 5'11", 150 lb 18-year-old athletic male.
DENNYS MOONS OVER MY HAMMY: This item is typically high in calories, saturated fats, and sodium, contributing to heart disease, hypertension, and obesity.
DENNYS Bacon, Strips: Bacon is known for its high saturated fat and sodium content, which can increase the risk of heart disease and hypertension.
DENNYS, onion rings: These are usually deep-fried, making them high in unhealthy fats and calories, which can contribute to obesity and heart disease.
PURE PROTEIN Bar, Chocolate Peanut Butter (78g): While these protein bars can be nutritious, they contain added sugars and fats that, if consumed in excess, can lead to weight gain and metabolic disorders.
Peanut Butter, Smooth: This peanut butter is a good source of fats and protein, some brands include added sugars and hydrogenated oils, which can contribute to heart disease and obesity if consumed excessively.
Goal 1 Photo: This photo highlights my effort to substitute high-sodium foods with healthier food choices with less sodium.
https://www.blessthismessplease.com/wp-content/uploads/2016/04/DSC_5489.jpg
Goal 2 Photo: This photo showcases my commitment to replacing processed snacks and meals with healthier options.
Goal 3 Photo: This photo shows my dedication to reducing high-fat food consumption by choosing nutritious alternatives.
https://recipes.net/wp-content/uploads/portal_files/recipes_net_posts/2021-10/43_6.JPG
Plan of Action
Plan of Action
Plan 1: Reduce Sodium Intake
I will cut down on high-sodium foods like bacon and onion rings by substituting them with low-sodium alternatives such as lean meats and grilled vegetables. I'll aim to limit my sodium intake to less than 2,300 mg per day. To achieve this, I will gradually make small changes each week. This goal is crucial for lowering my risk of hypertension and heart disease. Over the next three months, I will monitor and adjust my sodium intake, keeping a food diary to track my progress. At the end of this period, I will evaluate my sodium levels to ensure they fall within the recommended range.
Plan 2: Increase Whole Foods and Fiber Intake
I will enhance my diet by replacing processed snacks and meals with whole foods like fruits, vegetables, and whole grains. My goal is to include at least five servings of fruits and vegetables and three servings of whole grains each day. I will begin by incorporating one additional serving of fruits or vegetables each week. This step is vital for managing my weight and reducing the risk of chronic diseases. Over the next three months, I will gradually increase my intake, tracking my servings each day. At the end of this period, I will assess my diet to ensure I meet the targets for whole foods and fiber intake.
Plan 3: Reduce Consumption of High-Fat Foods
I will limit my intake of high-fat foods such as bacon, fried foods, and high-calorie snacks. My objective is to consume less than one serving of these foods per day. To achieve this, I will replace high-fat items with healthier options like nuts, seeds, and low-fat dairy products. This goal is essential for lowering my risk of obesity and heart disease. Over the next three months, I will monitor and adjust my fat intake, keeping a food diary to track my progress. At the end of this period, I will evaluate my fat consumption to ensure it aligns with a healthier range.
Written Summary
Written Summary
From my diet analysis, I felt that my current eating habits are composed of various foods that pose chronic disease risks. Highly salty foods, like Denny's Moons Over My Hammy and bacon strips, can predispose me to hypertension and heart disease. Moreover, foods considered to have a high volume of fat, like bacon and onion rings, are highly saturated with fatty acids that predispose one to obesity and heart disease. However, these so-called processed and sugar-infused snacks, in this case, the Pure Protein Bar even though nutritious treats if taken in large amounts, would contribute to weight gain and metabolic disorders.
To determine these issues, I developed a specific, three-month nutrition plan that identifies my exact goals. For example, I will have to decrease my sodium intake. To decrease the amount of high-sodium food one consumes, one can substitute it for low-sodium foods such as lean meats or grilled vegetables. I aim to decrease the consumption of sodium below 2,300 mg daily and track its consumption using the food record. My second goal involves increasing my whole foods and fiber intake. I will replace the different snacks and meals prepared from processed foods with fruits, vegetables, and whole grains. I want to eat at least five servings of fruits and vegetables, three servings of whole grains every day, and it shall be increasing gradually every week. And lastly, I must diminish consuming high-fat foods. I will keep the servings of high-fat foods like bacon and fried snacks to less than one a day. Replace them with nuts, seeds, and low-fat milk products. Once again, I will monitor my progress using a food diary.
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