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nuts are also a great choice for a high fat, cholesterol free option. It
would be best to go for the unsalted variety of mixed nuts to avoid
excess sodium. Lastly, tofu would be another great option, especially
for vegetarians, for a cholesterol free food.
Micronutrient Analysis
On average, I consumed 2,800 mg of sodium per day which is
higher than the UL for sodium by 500 mg. The three highest foods in
sodium were the Pho Noodle Soup, Turkey Pepperoni, and Applegate
Turkey Deli Meat. The Pho Noodle Soup was roughly 278 mg but could
have been even higher because it was served in a restaurant and I
didnt have exact portion sizes. The turkey pepperoni I ate on my
salads was 557 mg of sodium per serving and the turkey deli meat was
360 mg of sodium per serving. To help lower my sodium intake, I can
use baked chicken or turkey on my salads and sandwiches instead of
using packaged (possibly extra processed) deli meats. Instead of
purchasing salted cashews, I can choose to purchase the unsalted/dry
roasted option. Lastly, I can also make more wise decisions when
eating out instead of getting Pho Noodle Soup, I can choose sashimi
with brown rice.
My recommendations for iron are 18 mg, and I consumed about 17
mg. I would say I was right about on target for this category. My main
sources of iron came from cashews (one serving 6 mg), avocados (one
serving 2mg), and granola (one serving about 3 mg) from my diet.
Even my red wine gave me 2 mg iron! The majority of my sources
came from plant based foods.
When I saw the results for my calcium intake versus what I should
be consuming, I was alarmed. Since then I have increased my calcium
in order to try to meet the RDA. My average intake of calcium was
about 588 mg, and the RDA for calcium is 1,000 mg. I need to increase
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also the MyPlate App that we can download on our phones to make
meal planning even easier. Everyone is always on the go this way
wherever you are you can keep track of the foods and beverages you
are consuming. The more the general public is aware of this tool, the
healthier we can try to reach as a country.
Summary of Project
Two of the three days I would suppose are typical of my usual
diet pattern. One of the days I ate quite a bit more, went out to dinner,
and had some extra wine with my meal. This does affect my diet
because, on average, my kcalories were increased, as well as my
sodium (for example the Pho Noodle Soup) and lipid intake (for
example the avocados I consumed each day during the log). It is
beneficial to see how in just three days you can see a quick snap-shot
of what you are essentially missing from your diet or what you are
consuming too much of. For the most part, I eat very similar foods on a
regular basis. This is partially because of my busy schedule and what
is easier for me to eat on-the-go.
Moving forward, I will reduce my fat intake by decreasing my
portion size. I am having healthy fats, such as avocados, nuts, and
olive oils, but my portion sizes were too high which increased my
overall lipid intake over the three days. I will also increase my calcium
intake by adding more leafy greens into my diet, skim milk, and even
some low fat cottage cheese. Lastly, I will increase some of my
vitamin intakes (such as Vitamin A and B12). I can do this quite easily
by increasing my fatty fish intake and consuming more vegetables like
carrots and broccoli.
The study of the science of nutrition is new, we have so much to
learn and have already understood more about the body each
succeeding year. It is a scary image to see the statistics of overweight
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