Nutrition and diet analysis
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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