Christina Calhoun My Diet Analysis Paper Summary and Action Plan 1. Healthfulness of Your 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 – For

I can do that by decreasing egg consumption. 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. 4. Meat and beans came out to be at 52% and I was 3. and consider taking a calcium supplement. For milk intake was only 17% which was 2 and ½ cups less than the recommended. I need to increase my milk intake adding cheeses. fruits. 2. My BMI is 28. 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. To decrease my BMI I need to decrease my . eat more whole grains. add raw broccoli to my salads and to have oatmeal occasionally for breakfast. With a family history of hypertension I would want to reduce my sodium intake. My vegetable intake consisted of salads and I need to vary the type of vegetables that I eat. I need to vary the types of fruits that I eat and add snacks of fruit throughout the day. An assessment of your diet in terms of cardiovascular disease risk. 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. 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. Increase my physical activity and lose weight. Distribution of foods into food groups as recommended by MyPyramid amounts – My vegetable intake was 65% which was one cup less than recommended. normal is 18-25. My cholesterol is high. 3. Fruit had come out to only being 28% which was 1. drinking milk. 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. Use low or reduced fat milk and lean meats.4 cups less than the recommended daily intake. by increasing portion sizes to 3.1 ounce less than the recommended. 2. Discuss your BMI and if the calculation is within a healthy weight range. I need to decrease my intake to 300 milligrams a day.3 ounces per serving. I need to add more meat to my diet. and vegetables.carbohydrates my goal was 1089 to 1574 which is 45 – 65% of calories and mine reached 930 which were below my goal. Action Plan 1.

obesity. and arthritis. respiratory difficulties. .caloric intake and increase my physical activity. Consequences of not being in a healthy weight range include hypertension. diabetes.

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