My partial nutrition patterns

TABLE 1. ACTUAL FOOD INTAKE

Day 1 Food item Energy Carboh Protein Lipid Saturated Calcium Vit. D
in ydrate intake intake fat intake intake in intake
Kcal intake in in in grams mg in IU
in grams grams or mcg
grams

Overnight 607 92.04g 22.67g 12.75g 2.475g 417.85 0 mcg

oats Kcal mg

⅓ cup 57 14.5g 0.74g 0.33g 0.03g 6mg 0 mcg

blueberries Kcal

Banana 105 27g 1.3g 0.39g 0.13g 5.9mg 0 mcg

Kcal

Go macro 280 36g 11g 10g 3.5g 37.1mg 0 mcg

bar Kcal

Kale, 319 53.1g 16.2g 6g 0.68g 320mg 0 mcg

quinoa, and Kcal
chickpea
bowl

Apples and 257 24.3g 7.22g 16.1g 3g 24.9mg 0 mcg

peanut Kcal
butter

Pasta with 409 44.4g 20.1g 16.98g 10.18g 399.4 0 mcg

cauliflower Kcal mg

Dark 170 13g 2.2g 12.1g 7g 20.7mg 0 mcg

chocolate Kcal

Total: 2204 304.34 81.41g 74.65g 27g 1231.85 0 mcg

Kcal g mg
TABLE 2. ACTUAL FOOD INTAKE

Day 2 Food Energy Carboh Protein Lipid Saturated Calcium Vit. D

item in Kcal ydrate intake in intake fat intake intake intake
intake grams in in grams in mg in IU
in grams or mcg
grams

Banana 105 27g 1.3g 0.39g 0.13g 5.9mg 0 mcg

Kcal

Overnig 607 92.04g 22.67g 12.75g 2.475g 417.85 0 mcg

ht oats Kcal mg

⅓ cup 57 Kcal 14.5g 0.74g 0.33g 0.03g 6mg 0 mcg

blueberr
ies

Go 280 36g 11g 10g 3.5g 37.1mg 0 mcg

macro Kcal
bar

Bacon 500 51g 21g 27g 12g 162.8m 1.6mc

and egg Kcal g g
burrito

Pizza 180.5 22g 10.5 5.5g 2.5g 175.1 0 mcg

Kcal mg

Carrots 35 Kcal 8.2g 0.64g 0.64g 0.02g 32mg 0 mcg

Total: 1764.5 250.74g 67.85g 56.61g 20.655g 836.75 1.6mc

Kcal mg g

TABLE 3. ACTUAL FOOD INTAKE

Day 3 Food Energy Carboh Protein Lipid Saturated Calcium Vit. D

item in Kcal ydrate intake intake fat intake intake in intake
intake in in in grams mg in IU
in grams grams or mcg
grams

Pancakes 222 35.8g 6.1g 6.4g 4.7g 78.85 0 mcg

 with Kcal mg
syrup

Banana 105 27g 1.3g 0.39g 0.13g 5.9mg 0 mcg

Kcal

Go 280 36g 11g 10g 3.5g 37.1mg 0 mcg

macro Kcal
bar

Chips 140 18g 2g 7g 0.5g 20mg 0 mcg

Kcal

Pizza 180.5 22g 10.5 5.5g 2.5g 175.1 0 mcg

Kcal mg

Carrots 35 8.2g 0.64g 0.64g 0.02g 32mg 0 mcg

Kcal

Ice 350 43g 6g 18g 11g 150mg 0 mcg

cream Kcal

Total: 1312.5 190g 37.54g 47.93g 22.35g 498.95 0 mcg

Kcal

TABLE 4. SUMMARY INTAKE PER DAY

Day Energy in Carbohy Protein Lipid Saturated Calcium Vit. D

Kcal per drate Intake per Intake per fat intake Intake in Intake In
day intake Day Day per day mg IU or mcg
per day (grams) (grams) (grams)
(grams)

Day 1 2204 304.3g 81.4g 74.7g 27g 1231.9 0 mcg

Kcal mg

Day 2 1764.5 250.7g 67.9g 56.6g 20.7g 836.8 1.6mcg

Kcal mg

Day 3 1312.5 190g 37.5g 47.9g 22.4g 499.0 0 mcg

Kcal mg

Average 1,760.3 248.4g 62.3g 59.7g 23.4g 855.9 0.5mcg

= Kcal mg or 20IU
 The only energy-yielding nutrient that I am deficient in is carbohydrates. My average

carbohydrate intake was 248.4g/per day, whereas I should be getting 294 - 424 g/day according

to the DRI Calculator for Healthcare Professionals. I am not concerned with my carbohydrate

deficiency because on day one I met the recommended daily intake, but my intake on day three

was notably low which brought down my average. To have a more consistent carbohydrate

intake I need to eat more complex carbohydrates like quinoa, chickpeas, beans, lentils, and whole

wheat bread. Not only do these foods provide carbohydrates, but also contain many minerals like

manganese, phosphorus, copper, folate, iron, magnesium, selenium, and zinc, as well as contain

lots of fiber and protein.

In addition to carbohydrates, I am below the recommended nutrient intake for calcium. My

average calcium intake was 855.9mg/per day, however, to meet my recommended intake I should

have about 1,300 mg/per day. I wasn't surprised by a calcium deficiency because a few years ago

I went vegan and got rid of almost all dairy products from my diet. Even though I am not vegan

anymore, I still don’t drink milk, a major calcium source. Since I don't drink milk, I get most of

my calcium from yogurt in my overnight oats every morning and I noticed on day three my

calcium intake was significantly lower than on days one and two because I didn't have my

typical breakfast. To increase the amount of calcium I eat, I should incorporate more kale,

spinach, broccoli, and almonds into my diet in addition to yogurt.

I am also deficient in vitamin D. My average intake was 0.5 mcg/per day, but I should be

getting 15 mcg/per day. This doesn't worry me because I get an hour of sunlight every day from

running outside. However, I should increase this number by eating more fish, red meat, and

chicken, especially in the wintertime when sunlight is limited. In addition, vitamin D assists in
the absorption of calcium which is a key reason why I should have more vitamin D since I am

calcium-deficient and want to maximize my absorption as much as possible.

After calculating my AMDR percentages I found that I get 67% kcal from carbohydrates,

16% kcal from lipids, and 17% kcal from protein. For the most part, these values follow the

Acceptable Macronutrient Distribution Range (AMDR), which states that a person should get

10-35% from protein, 20-35% from fat, and 45-65% from carbohydrates. My AMDR for lipids

was 16% which is 4% less than the recommended amount, and my AMDR for carbohydrates was

67% which is 2% more than the recommended AMDR. To balance my ADMR I need to limit the

amount of carbohydrates I have and eat more healthy fats like olive oil or avocado to meet my

AMDR for lipids.

Sources of information:

https://libguides.marin.edu/biol100food

https://fdc.nal.usda.gov/fdc-app.html#/

https://tools.myfooddata.com/nutrition-facts/173944/wt2/1

https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator/results