Running head: Nutrient Analysis 1

Nutrient Analysis 2

NUTRIENT ANALYSIS

Part A

The one-day meal record would not be an accurate way to access Canada's Food Guide

because it is designed to promote a healthy eating pattern over a longer period and cannot be

examined in a single day. A one-day diet does not represent a person's overall diet. The Canadian

Food Guide places a stronger focus on the intake of fruits and vegetables than previous

guidelines. It also includes recommendations for physical activity and daily calorie intake on a

general basis. In contrast, it merely supplies the caloric requirements of an average individual

who leads an active lifestyle and strongly emphasizes portion sizes rather than caloric intakes.

Furthermore, the advice does not take into consideration fast-food or provide any weight-loss

recommendations.
 Nutrient Analysis 3

Some of the strategies in the portfolio section were included since I made sure that the

saturated fat I was consuming was adequate, which was 8.8 percent. My macronutrient intake,

carbohydrates, protein, and fat, is sufficient to meet my nutritional requirements. My daily fiber

consumption had to be sufficient in accordance with the "Intake vs. Goals" chart.

The purpose of this exercise was to ensure that my calorie intake was adequate for my

weight risk categorization because I am overweight and have to limit my intake of calories in

order to lose weight. My alcohol level had to be less than 5 percent of my total daily calorie

intake because I had no intention of ingesting any alcoholic beverages.

PART B

I do not meet the recommended daily allowance of servings in terms of products made

from grains, vegetables and fruits, meat and alternatives, milk, and other options. I am

significantly underweight for grain items, requiring an additional 3-4 servings. I then require 0.5

to 1.5 additional servings of fruits and vegetables. To reach the required daily intake, I am

slightly aversion to the routine recommendations in both milk and its alternatives (-0.7) and meat

and alternatives (-0.2).

I am not eating more than the suggested daily amounts for any of the food groups. This

meal intake journal depicts my everyday dietary customs, as I have been concentrating on

eliminating sweets and fast food from my diet in recent months. Apart from attempting to eat

more healthfully and save money, I'm also looking to spend less cash by making midday meals

and bringing them with me on a daily basis and cooking dinner on a regular basis. I have taken

the daily suggested amount of unsaturated fats and oils (about 30ml). Throughout the day, I had

one dark green vegetable and one orange veggie (Amao, 2018). No additional fat, no sugar, and

only a tiny quantity of salt was used to prepare my fruits and vegetables. Even though I only had
 Nutrient Analysis 4

one glass of juice out of the total of 6.5 servings, I did consume more portions of whole fruits

and veggies than I did of juice in general. All of the products made from grains that I ingested

were grains that are whole, and I am actively making good decisions to ensure that all grain

selections are unrefined in the future.

Everything I ate was low in fat, salt, and sugar because it was made from grains. The beef

sirloin steak was a thin cut of meat that had been cooked with little salt and fat to maximize its

flavor. It is possible that trace levels of salt were included in the steak seasoning that was used

throughout the cooking process. The milk I used to make my oatmeal for my breakfast had a 2

percent fat content to it. This option has a higher fat level and might be substituted with 1 percent

skim milk to minimize the fat content. In total, I had 750ml of water and 730ml of these other

types of beverages throughout the day. Water is just moderately more important as a source of

fluids in the diet, and I could drink more water during the day to minimize the need to consume

so many calorie-dense food beverages.

The number of vital nutrients provided by fruits and vegetables that I consume appears to

be enough for my needs. Even though I can absolutely raise my portions of this food group, I

would not consider my current intake as being inadequate by any means. On the other hand, my

intake of important nutrients provided by the grains food category is insufficient. I require three

to four additional servings to satisfy the required daily amounts. I believe I am getting an

acceptable amount of the main nutrients from the milk and substitutes food category because I

am only around a tenth of a serving short of the daily guidelines for this food group in terms of

serving size. My intake of important nutrients from the meat and alternative food groups is also

adequate, as is my intake of other critical elements from this food group (Zingone, 2020). I

consume a decent amount of fats and oils since I consume between 30 and 45 milliliters of oil
 Nutrient Analysis 5

and fat every day. This gives me the critical vitamin E and fatty acids that I need to survive. All

of the daily food group guidelines I'm talking about are suitable for a female adult between the

ages of 19 and 50.

My weight is a danger to my long-term well-being. My waist measurement and body

mass index (BMI) both indicate that I am at increased risk for health concerns such as coronary

heart disease, diabetes, and obesity. A BMI of 18.5-24.9 with a waist size of fewer than 35

inches is considered to be a low-risk zone. Weight loss is necessary to achieve these results. If I

want to lose weight and reach these goals, I must make sure that my caloric intake is below my

energy consumption. I can achieve a daily calorie reduction of 500 to 1000 calories by altering

my eating habits. This is more attainable if I employ tactics such as setting realistic objectives,

keeping track of my food intake and physical activity, planning my diet, and remaining

physically active. My level of activity is moderate. I engage in hockey two days per week, which

is a high-intensity form of exercise. On top of that, I work out in the gym an extra one to four

times per week, varying from moderate to extreme intensity. I maintain a healthy lifestyle by

engaging in three to five activities every week. Over the past two years, my body weight has

increased in a fairly progressive manner. This has been caused mainly by medical concerns,

which have resulted in me being unable to exercise on a consistent basis and eating foods heavy

in fat and sugar (Argyrakopoulou et al., 2020). Weight loss occurs as a result of my physical

activity, and I must maintain this level of exercise in order to cut down weight and reduce

the chance of developing chronic disease.

My salt intake was above safe upper ranges with my initial diet, which was a major issue.

I dealt with this by eating a salad for lunch instead of my sandwich because the cheddar cheese

slices on my sandwich were the largest source of sodium in my original diet. I switched to 1
 Nutrient Analysis 6

percent low-fat milk to supplement my adjusted diet and added a cup of milk to my midday meal

to boost my mineral calcium consumption. My salt levels have decreased to the point where they

are appropriate for my adjusted diet.

 Nutrient Analysis 7

References

Amao, I. (2018). Health benefits of fruits and vegetables: Review from sub-Saharan

Africa. Vegetables - Importance of Quality Vegetables to Human

Health. https://doi.org/10.5772/intechopen.74472

Argyrakopoulou, G., Simati, S., Dimitriadis, G., & Kokkinos, A. (2020). How important is

eating rate in the physiological response to food intake, control of body weight, and

Glycemia? Nutrients, 12(6), 1734. https://doi.org/10.3390/nu12061734

Zingone, F. (2020). Grain intake and human health. Nutrients, 12(12),

3733. https://doi.org/10.3390/nu12123733