N233 Nutrition

3 Day Diet Project

Darah Daskalakis

Prof. Llynn’ Newman

March 2020 (15-17)

Part 1: (See above)

Part 2: (See above)

KEY: Below 75%- YELLOW

Above 150%- PURPLE

Part 3:

1. Calories: My target for daily calories is 1,662 and I consumed 1,617. I was 45 calories under my target.

2. Water: Yes, I did drink at least 8-12 cups/day. On average, I drank about 12 cups per day.

3. Protein in grams: Compared with my target estimated needs, I consumed more protein than needed. My target was 46.45 grams and my actual intake was 90.22 grams (194.24% of DRI). To meet my goal, I need to take in a significantly less amount of protein into my diet.

4. Carbohydrates in grams: Compared with my target of 186.98-270.07 grams, I was within the target range having my intake being 200.468 grams (100% of DRI).

5. Dietary Fiber: Compared with recommendations of at least 25g/day, my dietary fiber intake was below, falling at 21.661 grams (86.643% of DRI). To meet my goal, I need to incorporate more dietary fibers into my diet.

6. Total Fat, Saturated Fat, and Cholesterol: Comparing my intake with goal of 30% or less of total calorie, my fat intake is 30.648% of my total calories. Because of this, I feel that I am on target and I don’t necessarily need to cut out any excessive fats.

Comparing my saturated fat intake with goal of 10% or less of total Calories, my saturated fat intake is 8.836%. With this said, I feel that if anything, I would need to incorporate more saturated fats into my diet because I fall below the recommended goal of 10%, but I would personally choose to keep this percentage low.

I have consumed more than 300mg of cholesterol. According to my report data, I consumed 424.025 mg of cholesterol. The foods that caused the excess were scrambled eggs and pork chops.

No amount of trans fats are considered healthy, and I found that I haven’t consumed any within my diet.

7. Linoleic Acid (Omega 6) and@-Linolenic Acid (Omega 3) in grams.

Comparing the target number of grams with actual consumption of these essential fatty acids, I happened to fall below the goals with both Omega 6 and Omega 3. For Omega 6, my goal was 12 grams and my intake came out to be 7.879 grams (65.661% of DRI). For Omega 3, my goal was 1.10 grams and my intake came out to be 0.812 grams (73.824% of DRI). To meet my goals, I need to increase my intake of both Omega 6 and Omega 3.

8. Vitamins and Minerals:

List each Vitamin and Mineral bold and to the left and discuss.

Thiamin: My intake (1.387 mg) was greater than the goal (1.10 mg).

Riboflavin: My intake (1.493 mg) was greater than the goal (1.10 mg).

Niacin: My intake (22.195 mg) was greater than the goal (14.0 mg).

Pyridoxine (Vitamin B6): My intake (2.248 mg) was greater than the goal (1.30 mg).

Cobalamin (Vitamin B12): My intake (2.53 µg) was greater than the goal (2.40 µg).

Folate (DFE): My intake (414.479 µg) was greater than the goal (400.0 µg).

Vitamin C: My intake (152.207 mg) was greater than the goal (74.0 mg).

Vitamin D (ug): My intake (2.581 µg) was less than the goal (15.0 µg). Three food sources that I’m willing to eat in order to make up for this deficient are salmon, mushrooms, and egg yolks.

Vitamin A (RAE): My intake (429.856 µg) was less than the goal (700.0 µg). Three food sources that I’m willing to eat in order to make up for this deficient are sweet potatoes, carrots, and spinach.

Vitamin A (IU): My intake (4,275 IU) was greater than the goal (2,333.0 IU).

Vitamin K: My intake (103.425 µg) was greater than the goal (90.0 µg).

Alpha- Tocopherol: My intake (5.791 mg) was less than the goal (15.0 mg). Three food sources that I’m willing to eat in order to make up for this deficient are sunflower seeds, almonds, and hazelnuts.

Calcium: My intake (689.497 mg) was less than the goal (1,000 mg). Three food sources that I’m willing to eat in order to make up for this deficient are milk, collard greens, and kale.

Iron: My intake (9.383 mg) was less than the goal (18.0 mg). Three food sources that I’m willing to eat in order to make up for this deficient are spinach, legumes, and red meats.

Magnesium: My intake (290.982 mg) was less than the goal (310.0 mg). Three food sources that I’m willing to eat in order to make up for this deficient are dark chocolate, tofu, and kale.

Potassium: My intake (2,396 mg) was less than the goal (4,700.0 mg). Three food sources that I’m willing to eat in order to make up for this deficient are spinach, bananas, and clams.

Zinc: My intake (8.102 mg) was greater than the goal (8.0 mg).

Sodium: My intake (1,513.719 mg) was greater than the goal (1,500.0 mg).

9. Sodium: Compared to upper limit of 2300 mg./ day, my sodium intake falls below this mark (1, 513.719 mg/day). I don’t feel that I need to change anything because I am not excessive with sodium in my diet.

10. Caffeine: Compared to moderation recommendations, I feel I am on target with my caffeine intake. I drink tea on occasion and rarely coffee, so I feel that if anything, I am below the recommendations.

Alcohol: I do not consume alcohol.

*ON THE NUTRIENT REPORT PRINTOUT, CIRCLE NUTRIENTS THAT FALL UNDER YOUR TARGET IN ONE COLOR (I did mine in Orange), AND THOSE THAT ARE OVER YOUR TARGET IN ANOTHER COLOR (I did mine in green).*

11. Source of Calories: How my percent breakdown compare to the recommendations of thefollowing:

Protein 10-35%: My percent breakdown (22.313%) falls in this range.

Carbohydrates 45-65%: My percent breakdown (49.578%) falls in this range.

Fat-Total 20-35% or less: My percent breakdown (30.648%) falls in this range.

12. Food Groups and Calories: Comparing my servings per day (using my 3 day average) to the recommended servings for each food groups:

GRAINS: My goal was 5.0 oz and I had an intake of 2.3 oz. I fell below my goal of grains consumed.

VEGETABLES: My goal was 2.o cups and I had an intake of .723 cups. I fell below my goal of vegetables consumed.

FRUITS: My goal was 1.5 cups and I had an intake of 2.349 cups. I was above my goal of fruits consumed.

DAIRY: My goal was 3.0 cups and I had an intake of 1.029 cups. I fell below my goal of dairy consumed.

PROTEIN FOODS: My goal was 5.0 oz and I had an intake of 8.716 oz. I was above my goal of protein foods consumed.

Empty Calories: My goal was 121.0 kcal and I had an intake of 205.836 kcal. I was above my goal of empty calories consumed.

13. 5 Keys to a Nutritious Diet:

1) Adequacy: I feel that I’ve consumed an adequate amount of calories. I did not over-eat, nor did I under-eat. I feel that I have consumed an adequate amount of energy nutrients. I feel that I was half and half when it came to an adequate amount of vitamins and minerals consumed. Some I had an adequate amount of and others I did not, this is something I need to work on with my diet to ensure I always get an adequate amount.

2) Balance: With my food groups, I feel that grains, vegetables, and dairy were all under-represented because my actual intakes were all below the goals. On the flip side, fruits and protein foods were over-represented because my actual intakes were both higher the goals.

3&4) Calorie Control and Moderation: I unfortunately did get too many empty calories included in my diet. When my goal was 121.0 kcals, my actual intake turned out to be 205.836 kcals. I was 84.836 kcals over my goal.

5) Variety: I feel that I varied my foods nicely. My choices of foods varied within each food group (color, nutrient content, etc).

14. Behavior Change: During this semester, some lifestyle/nutritional changes that I have been focusing on are to, stress less, get more sleep, and to cut back on eating junk food. From these choices, I’ve noticed that I have been in a better mood overall and that I feel more accomplished by living ‘healthier.’ To make these changes, I’ve motivated myself by focusing on myself and cutting out all outside drama that may entice me to go against this healthier lifestyle choice.

15. Personal Opinion on doing the Diet Project: The pros of this diet project is that it in a way forced me to look at what I am eating on a daily basis, and from this, gives me insight on how I should change my diet in order to better myself. The con of this project is that while doing it, I am calorie counting. From this, I get discouraged to see how many calories I am actually taking in on a daily basis even when I’m trying to cut back. I’ve always been self-conscious about my body image and it is very difficult for me to lose weight, so having to constantly check and be aware of this makes me anxious and self-conscious. I didn’t find any problems with this project, I thought it was interesting to be able to look into something I do everyday-eat! I was surprised to see how many calories/the fat content from certain meals that I eat, but now knowing this information, I will be able to reshape my diet to better my lifestyle. I would do this again at a later time, regardless if it’s for a project or not, and I would recommend it to family members and friends.