ANALYSIS

Based upon my food consumption, I would say that I have mostly unhealthy food choices. Over the
course of 5 days, my carbohydrate and fat intake were too high. I had rice almost every meal of
the day coupled with oily, fried and high fat, high sodium and high sugar food (I often keep
chocolates in my refrigerator because I love to eat chocolates). I think I seem to be doing alright
as far as my protein intake goes. However, I noticed that I lack fruits and vegetables in my diet.
Although when I have a choice, I would love to have fruits and vegetables in every meal. My
vegetable intake is less than recommended. It consists mostly of salads (caesars salad which is available
in fast-food and restaurants). I need to vary the type of vegetables that I eat to get the vitamins and
minerals that I need. I also need to eat fruits, possibly have them as snacks throughout the day. Taking a
look at my ADL, it is very evident that I have a sedentary lifestyle and I am a guilty of it being a
healthcare professional having knowledge on all these benefits of good diet and exercise. Although my
BMI is still normal, I really need to be more conscious of what I eat and start to have some physical
activity to burn the extra calories that I take. As with other people, I am always in a rush and so I dont
have time to exercise or prepare healthier food often resorting to ready-to-eat food or fast-food.
But as they say, that is not an excuse because one can always find time whenever they want to.
Its just a matter of time management, as they say.


Analysis
1. Healthfulness of my Diet
Adequacy
1. Energy My intake was 1747 calories and my expenditure was 2544 calories leaving a negative
energy balance of 797 calories.
2. Protein Protein should be 10 to 35 percent of your calories. My goal was 242 to 847 with my actual
intake being 232 which was below my goal.
3. Vitamins My diet is lacking in vitamin content. Vitamin A was only 35%, and Vitamin C was 91%. This
was based on an average intake of 1747 calories per day. My vitamin C intake is considered adequate
because it was greater than 75%.
4. Minerals My diet is lacking in mineral content, my calcium was 41% and my iron was only 54% based
on an intake of 1747 calories a day.
5. Fiber Fiber was only 33% of my average intake based on the 1747 calories a day.
Moderation
1. Saturated fat My saturated fat was 24.21 grams which equals 78% of my daily average intake.
2. Sodium I had an average of 2711 milligrams of sodium from the average calorie intake of 1747 a
day. DRI recommends less than 2300 milligrams per day. Making my intake a little high on my sodium.
3. Cholesterol My cholesterol was 337 milligrams based on my average daily intake of 1747 calories a
day. The DRI recommends 300 or less milligrams per day. Causing me to be a little high once again.
Balance
1. Proportion of total calories from carbohydrate, fat and protein sources Forcarbohydrates my goal
was 1089 to 1574 which is 45 65% of calories and mine reached 930 which were below my goal. Fat
the goal that I was to reach was 484 to 847 being 20-35% of calories and I had reached 585 which is in
range. Proteins the goal was set for being between the ranges of 242 to 847 being 10 35% calories and
I came out to be a 232 which was below average.
2. Distribution of foods into food groups as recommended by MyPyramid amounts My vegetable
intake was 65% which was one cup less than recommended. My vegetable intake consisted of salads
and I need to vary the type of vegetables that I eat. For milk intake was only 17% which was 2 and
cups less than the recommended. I need to increase my milk intake adding cheeses, drinking milk, and
consider taking a calcium supplement. Meat and beans came out to be at 52% and I was 3.1 ounce less
than the recommended. I need to add more meat to my diet, by increasing portion sizes to 3.3 ounces
per serving. Fruit had come out to only being 28% which was 1.4 cups less than the recommended daily
intake. I need to vary the types of fruits that I eat and add snacks of fruit throughout the day.
2. Action Plan
1. Specific food/food groups Dietary fiber is 33% which needs to be increase and by doing that I can
use whole wheat bread for sandwiches, add raw broccoli to my salads and to have oatmeal occasionally
for breakfast.
2. Do you need a multivitamin or mineral supplement? You should take a multivitamin with minerals
since my vitamin A is low along with my Calcium and Iron.
3. An assessment of your diet in terms of cardiovascular disease risk. My cholesterol is high; I need to
decrease my intake to 300 milligrams a day. I can do that by decreasing egg consumption. Use low or
reduced fat milk and lean meats.
Given your current diet and your family history of chronic disease are there specific changes you would
make in the future? I am definitely going to increase my fiber due to family history of colon cancer. With
a family history of hypertension I would want to reduce my sodium intake, eat more whole grains, fruits,
and vegetables. Increase my physical activity and lose weight.
4. Discuss your BMI and if the calculation is within a healthy weight range. My
BMI is 28, normal is 18-25. To decrease my BMI I need to decrease mycaloric intake and increase my
physical activity. Consequences of not being in a healthy weight range include hypertension, diabetes,
obesity, respiratory difficulties, and arthritis.