Nutrition and diet analysis

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High School ・Biology ・MLA

Fats are required in the handling of body inflammations and shock. Low-fat consumption can result in the dysfunction of the heart and improper functioning of the brain. My fat consumption is 28.41g, which is not at par with the needed value of 65.29g. This can be corrected by intake of mixed nuts, yoghurt and wild salmon. People with fat over diet can consider nutrition involving Apples, Pine nuts and eggs to burn down the fats.

Nutrient

Recommendation

Actual Intake

Saturated fat

Not more than 30%.

10%

Discussion for Saturated Fat: High intake of saturated fat can increase the cholesterol level hence causing a heart attack. My saturated fat quantity is 9.11 grams, which is below the recommended measure of 20.99g.If my level is high, I will consume more fruits, fish and broil to cut the excess.

Carbohydrates

Nutrient

Recommendation

Actual Intake

Total carbohydrates

288.56g. Between 45-65% to 19years and above.

38%

Discussion: Carbohydrates provide energy to the body. Reduced levels can result in body weakness. Excess carbohydrates, on the other hand, lead to obesity, which is a health risk. Since my carbohydrate level is low, I would fill my diet with rice, potatoes, and corn to increase the level.

Nutrient

Recommendation

Actual Intake

Dietary Fiber

29.38grams

7.58 grams

Discussion: Fiber is used in maintaining the digestive system healthy. Too much fiber results in constipation. Low fiber intake similarly leads to reduced blood sugar regulation. Since my fiber intake is small, I will consume more brown rice, popcorn, and oatmeal.

Nutrient

Recommendation

Total sugar Intake

Sugar

Not more than 40% intake. This figure is not however accurately verified by manufacturers.

40.0g

Total sugar = 40.0 grams

Recommended value= 0.00g

(40g÷0g) × 100%

=100%

Discussion: Natural sugars are those that are naturally present in vegetables, fruits, and dairies. On the other hand, added sugars are those that are removed from their sources and included into food. Most of my sugar according to my diet comes from added sources of sugar.

Protein

Nutrient

Recommendation

Actual Intake

Protein

60.0g. This translates to 10-35% of calories to adults above the age of 19years.

31%

Discussion: Proteins help in the regulation and structuring of the body organs. Low protein leads to kwashiorkor while excess proteins lead to excessive body weight. Since my protein level is low, I will consume a lot of eggs, milk, and almond.

Vitamins

Nutrient

Recommendation

Actual Intake

Vitamin 1

1.20mg

0.68mg

Discussion: Too much of Vitamin 1 causes nausea while inadequacy leads to lethargy and damages to the nerves. Since my intake of the Vitamin is low, 0.68:1.20g, I will consume more beef, liver, and eggs.

Nutrient

Recommendation

Actual Intake

Vitamin 2

1.30mg

1.21mg

Discussion: Vitamin 2 helps in maintaining a healthy nervous system. High levels of the vitamin can lead to kidney stones, and low levels lead to cracking of the body skin. Since my Vitamin 2 level is slightly lower than the recommended value, I will eat more beef liver, spinach, and mushroom.


Minerals

Nutrient

Recommendation

Actual Intake

Mineral 1

4,700.0mg

1,654mg

Discussion: Potassium helps in relieving kidney disorders. Too much of Potassium causes chronic kidney disorders while insufficiency leads to weak muscles and cramps. Since my intake is low, I will eat foods rich in potassium such as avocado, spinach, and coconut water.

Nutrient

Recommendation

Actual Intake

Mineral 2

400.00mg

165.47mg

Discussion: Magnesium is vital in bone formation. Excessive magnesium leads to lethargy while less magnesium leads to anxiety and cramps. Since my mineral consumption is low, I will add spinach, almond and black beans in my diet.

Nutrient

Recommendation

Actual Intake

Sodium

Consume less than 795mg sodium a day.

795.38mg

Discussion: It is responsible for base-acid balance in the body. Excess sodium leads to high blood pressure while less sodium causes fatigue. Excess sodium can be reduced by choosing packed food carefully, carefully selecting condiments and consuming canned food without salt.

Fruits/Vegetables

Nutrient

Recommendation

Actual Intake

Fruits

2.0 cup equivalent

0.7 cup equivalent

Vegetables

2.5 cup equivalent

0.7 cup equivalent

Discussion: Fruits and vegetables are vital in reducing risks of diseases such as high blood pressure. Most fruits and vegetables contain fiber (carbohydrates), mineral salts and vitamins which are essential in nutrition.

Energy Balance

Intake: Calories Consumed

Calorie pattern (Goal)

843

2000

Discussion: The role of calories is to provide energy for the proper functioning of body organs such as the heart. If the calorie goal represented my intake, that would be a positive balance of energy. If this situation lasts for a year, my weight will be in equilibrium since the body organs are in constant receipt of calories.

Summary

My problematic areas are a deficiency in Mineral 1, Mineral 2 and energy balance. For Mineral 1, I will consume more diet rich in avocados, coconut waters, and spinach. Mineral 2 deficiencies will be solved by eating more almond and black beans for improvement. Lastly, for energy balance, I will frequently eat nutrient-dense food, do away with empty calorie foods and eat high-calorie food toppings.

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