1. The dietary goal for total fat intake is 20-35% of total kcalories.

How did your fat intake compare

to the stated goal? How does this affect your risk of developing heart disease and other chronic
diseases?
My average is 27%. This fit in the range of calories from fat. This help lower the risk of me
developing heart disease and other chronic diseases.

2. What percentage of calories came from saturated fat? Health recommendations suggest less than
10% of your calories should come from saturated fats. How did your intake compare to this
recommendation? (See Calorie and Fat Sources)
7% came from saturated fat. My intake is less than 10%.

3. What percentage of calories came from monounsaturated fats? Health recommendations suggest
that greater than 10% of your calories should come from monounsaturated fats. How did your
intake compare to this recommendation? (SWhat is your average percentage of total kcalories
from carbohydrates? (Calories and Fat Sources)
My average percentage of total kcalories from carbohydrates is 57%.

4. The Acceptable Macronutrient Distribution Range states that 45-64% of your total calories
should come from carbohydrates. How does your compare to your recommendation? (Refer to
above percentage)
My average is 57%. This fits in the range of calories from carbohydrates.

5. How many g/day of carbohydrate did you consume on the average? (See Actual Intakes-vs-
Recommended Intakes) How did your intake compared to your recommendation?
I consume 366.10 g/day of carbohydrate. The recommendation is 176.60g/day. I consume more
than double the recommendation amount.

6. The recommended intake of fiber/day is 20-35 grams. How many g/day did you consume on the
average? If your values are below 20 grams, list 3 high fiber foods you can add to your diet to
increase the fiber content. (Refer to Actual Intakes -vs- Recommended Intakes)
I consumed 23.24g of fiber/day. This is in the recommended range for fiber.

7. What percentage of your total kcalories came from fat? (See Calorie and Fat Sources)
27% of my total kcalories came from fat.
8. ee Calorie and Fat Sources)
2% of my calories came from monounsaturated fats. My intake is a lower than the recommended
amount.

9. How many milligrams of cholesterol did you consume on an average day? (See Actual Intakes
-vs- Recommended Intakes)
I consume 161.96mg of cholesterol on an average day.

10. The recommended intake of dietary cholesterol is less than 300 mg/day. How did your intake
compare to the recommendation?
I consume 161.96mg which fits in the recommended intake of cholesterol.
 11. What percentage of your total calories came from protein? (See Calories and Fat Sources)
16% of my total calories came from protein.

12. Dietary guidelines recommend that protein should provide about 10-35% of the total intake of
calories. How did your intake compare to the recommendation?
16% of my calories came from protein. This fits right in the recommended amount.

13. Using the Recommended Dietary Allowance(RDA) of 0.8 grams of protein per kilogram of body
weight per day, how much protein(grams) should you consume? (I must see calculation for
protein using your body weight/refer to chapter 6)
208lb/ 2.2 lb = 94.5 lb
94.5lb x 0.8 g = 75.6 g of protein/day

14. What was your average kcalorie intake? (See Actual intakes-vs- Recommended intakes)
My average kcalorie intake is 2549.

15. How does your actual calories intake compared to your recommendation?
My actual is 2549. My recommended is 1284.3 calories. I consume double the recommended
amount.

16. If you consumed the same amount of kcal/day over a period of time, (see above #15), would you
lose, gain or maintain your weight?
I would gain weight.

17. If your personal goal to lose, gain, or maintain your weight?

My personal goal is to lose weight.

18. In addition to kcalorie control, list 2 other factors that should be included in a successful weight
control program, (Refer to chapter 10)
2 factors that should be included in a successful weight control program is exercise and behavior
modification (page 387).

19. Look at your average intake of vitamins. List the Water-soluble vitamins that were less than 75%
of your personal RDA. (See Actual vs Recommended)
The water soluble vitamins that were less than 75% are vitamin C, folate, vitamin b2-riboflavin,
vitamin b6, and vitamin b12.

20. List the fat-soluble vitamins that were less than 75% of your personal RDA. (See Actual vs
Recommended)
The fat-soluble vitamins that were less than 75% of my personal RDA is vitamin A, vitamin D,
and vitamin E.

21. List at least 3 food sources for the following water-soluble vitamins
a. Vitamin C: orange, grapefruit, tomatoes pg. 260
b. Folate: enriched pasta, broccoli and orange juice pg 256
 22. List at least 3 good food sources for the following fat-soluble vitamins (Reference pg. Used in
Pearson text must be stated for answers)
a. Vitamin A: carrots, spinach, and sweet potatoes pg. 238
b. Vitamin E: vegetable oil, avocado, and nuts pg. 240

23. State at least 3 specific effects from taking too much/larger than recommended doses of
vitamin/mineral supplements (Reference pg. Used in Pearson text must be stated for answers)
In general: Vitamin toxicity: taking more vitamins than body needs which can damage cells pg
233
Overconsumption of minerals can be toxic pg. 298

Specific effects
Too much Vitamin E can disrupt the balance of other antioxidants in the body (pg 241)
Too much Vitamin A can cause headaches, dizziness, nausea,, vomitting and blurred vision (pg.
238)
Too much zinc can cause stomach pains, nausea, vomiting, nausea, and diarrhea (pg 321)

24. Look at your average intake of mineral. List the major minerals that were less than 75% of your
personal recommendation. (Refer actual intake versus recommendation intake).
Magnesium and potassium were less than 75% of my personal recommendation.

25. List the trace minerals that were less than 75% of your personal recommended intake (Refer to
actual intake versus recommendation intake)
Iron and zinc were less than 75% of my personal recommendation.

26. List at least 3 good food sources for the following major materials (reference pg. Used in pearson
text must be stated for answers)
a. Calcium: milk, cheese and yogurt pg 307
b. Magnesium: vegetables, whole grains, nuts and fruits pg. 313
27. List at least 3 good food sources for the following trace materials.(reference pg. Used in pearson
text must be stated for answers)
a. Iron: fish, meat and poultry (pg 317)
b. Zinc: red meat, whole grains and some seafood (pg 320)

28. Health recommendations state that sodium intake should be limited to 2300mg/day.
a. How did your intake compare to the recommended intake? (Refer to Actual Intake vs
Recommended Intake)
My intake is 6270mg. It is almost triple the recommended amount.

b. How can too much sodium (above 2300 mg) adversely affect your health? (Refer to the
mineral chapter in your textbook under sodium and look for negative impact of too much
sodium on a daily basis). Give at least three examples and state pg# where you found
your answer.
Too much sodium can increase blood pressure. If blood pressure is too high, it can cause
hypertension. This increases the risk of heart diseases, stroke and kidney disease (pg 302)

29. Examine your Myplate servings for each food group then respond to the following questions: (see
MyPlate Analysis)
 a. What food groups met your recommended goals?
Grains, vegetable and protein met my recommended goals

b. What food groups were below recommended goals?

Dairy and fruits were below recommended goals.

30. Why is it important to consider the recommended number of serving/day of the MyPlate
categories> (Refer back to chapter #2 and sate pg# where you found the answer)
It is important to consider the recommended number of serving of the MyPlate categories because
it is to help obtain a healthy diet which lows the risk of certain diseases. It shows what is important and
compared it to a dinner plate so you can personally see it in your mind (pg 40).

31. After reviewing your Diet Analysis identify at least 3 strong points related to your dietary intake
and 3 weak points related to your dietary intake.
3 strong points of my dietary intake is that I am within the Acceptable Macronutrient Distribution
Range for carbohydrates, protein and fats, I am also in the recommended range for fiber, and I am also in
the recommended range for saturated fat.

3 weak points of my dietary intake is that I do not take enough vitamins or minerals, I eat too
much salt and eat over my calories needs.

*(List specific changes you can make to improve your nutrition on a daily basis. (Question 31
covers a review of the charts you used for this project and is an opportunity for you to reflect on
your eating habits, strengths, weakness and what specific things you can do to improve your
nutritional status to create a healthier future.)

I can exercise more, eat less processed food which will lower my salt intake and eat more fruit,
dairy and monounsaturated fats. I can also eat a more balanced diet that can provide me with
materials and vitamins.

32. Do you take vitamin/mineral supplements? __yes __no

No, I do not take supplements.
a. If yes, are the supplements making a difference in your total intake?
b. After reviewing your Diet Analysis Project do you support a decision to take vitamin
supplement or do you feel you can improve your nutritional status other ways?
No. I do not support a decision to take vitamin supplement. I can improve my nutritional
status without the usage of one. I can eat more food enriched with vitamins and minerals, instead
of the processed food and takeout that I have been eating.
Personal Dietary Analysis Project
 Due: 8/15/2017
Tina Le
Mrs. Bruccoliere
FNS-105 -C90 Summer Session