27 Jul 3-day food diary with all foods consumed (Choose 3 consecutive days, one being a weekend or holiday to record food consumption)
Instructions
Diet Analysis Project PPT Instructions
Develop a 15-20 slide powerpoint in APA, or MLA format to present a personal diet analysis plan using the Livestrong MyPlate Calorie Counter (The title page, and reference page are part of the slide count). The diet analysis powerpoint must contain the following components:
- 3-day food diary with all foods consumed (Choose 3 consecutive days, one being a weekend or holiday to record food consumption).The 3-day diary will serve and assist with generating a meal plan checklist for the final diet analysis project using the MyPlate tool.
- Biophysical characteristics (age, gender, height, weight, ethnicity, physical activity),
- Total calorie intake with dates
- Two HUN1201 Nutrition general course outcomes that relate to the plan
- Initial improvement plan with supporting citation.
- Summary describing all required components
You can use the program Cronometer (www.cronometer.com) instead. Like Livestrong, you will have to subscribe to a free account. Enter your three-day dietary information under "Food" and upload the analysis as part of your report.
Diet Analysis Project
HUN 1201
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1
Detailed Dietary intake
Analysis covers dietary intake from November 1-3, 2018
Plan is based on a 1,200 calorie allowance
This plan is derived from my goal of losing 1 pound per week
2
November 1, 2018
| November 1, 2018 | Your Total | ||||||||||
| Meal | Item Brand | Item Name | Your Servings | Calories | Sugars | Carbs | Fats | Protein | Cholesterol | Sodium | Dietary Fiber |
| breakfast | brewed coffee | 1.00 | 2 | 0g | 0g | 0g | 0g | 0mg | 4mg | 0g | |
| breakfast | pancake mix | 3.00 | 1,194 | 7g | 247g | 6g | 34g | 0mg | 5,027mg | 18g | |
| breakfast | whole egg | 2.00 | 144 | 0g | 1g | 10g | 13g | 372mg | 142mg | 0g | |
| lunch | Juice Smoothie, NAKED JUICE, MIGHTY MANGO | 1.00 | 151 | 30g | 36g | 0g | 1g | 0mg | 10mg | 0g | |
| lunch | Terra | Potato Chips | 1.00 | 130 | 0g | 19g | 6g | 2g | 0mg | 115mg | 3g |
| lunch | granny smith apple | 1.00 | 97 | 16g | 23g | 0g | 1g | 0mg | 2mg | 5g | |
| dinner | Curried Chicken | 1.00 | 284 | 2g | 12g | 16g | 25g | 0mg | 743mg | 5g | |
| dinner | Juice Smoothie, NAKED JUICE, MIGHTY MANGO | 1.00 | 151 | 30g | 36g | 0g | 1g | 0mg | 10mg | 0g | |
| dinner | Rice, white, glutinous, cooked | 2.00 | 338 | 0g | 73g | 1g | 7g | 0mg | 17mg | 3g |
| Totals | |||||||
| Calories | Sugars | Carbohydrates | Fat | Protein | Cholesterol | Sodium | Dietary Fiber |
| 2,491.00 | 85.83g | 447.57g | 37.82g | 82.83g | 372.00mg | 6,067.89mg | 34.38g |
| Wrapup | |
| Calories Allowed | 0.00 |
| Calories Consumed | 2,491.00 |
| Calories Burned | 0 |
| Net Calories | 2491 |
November 2, 2018
| November 2, 2018 | Your Total | ||||||||||
| Meal | Item Brand | Item Name | Your Servings | Calories | Sugars | Carbs | Fats | Protein | Cholesterol | Sodium | Dietary Fiber |
| breakfast | PBJ | 1.00 | 340 | 19g | 46g | 14g | 13g | 0mg | 370mg | 7g | |
| breakfast | brewed coffee | 1.00 | 2 | 0g | 0g | 0g | 0g | 0mg | 4mg | 0g | |
| lunch | Sprite | Sprite | 0.83 | 116 | 32g | 32g | 0g | 0g | 0mg | 54mg | 0g |
| lunch | McCain | Wedges Fried Potatoes | 1.25 | 188 | 0g | 26g | 8g | 3g | 0mg | 313mg | 3g |
| lunch | fried chicken leg | 3.00 | 852 | 0g | 8g | 48g | 90g | 316mg | 296mg | 0g | |
| dinner | Brown Stew Chicken | 1.00 | 477 | 11g | 21g | 27g | 34g | 116mg | 3,915mg | 2g | |
| dinner | cooked white rice | 1.50 | 363 | 0g | 80g | 1g | 7g | 0mg | 0mg | 1g |
| Totals | |||||||
| Calories | Sugars | Carbohydrates | Fat | Protein | Cholesterol | Sodium | Dietary Fiber |
| 2,337.70 | 61.99g | 212.77g | 97.46g | 146.11g | 431.84mg | 4,950.29mg | 12.26g |
| Wrapup | |
| Calories Allowed | 0.00 |
| Calories Consumed | 2,337.70 |
| Calories Burned | 0 |
| Net Calories | 2337.7 |
November 3, 2018
| November 3, 2018 | Your Total | ||||||||||
| Meal | Item Brand | Item Name | Your Servings | Calories | Sugars | Carbs | Fats | Protein | Cholesterol | Sodium | Dietary Fiber |
| breakfast | Plantains, cooked | 8.00 | 1,432 | 172g | 384g | 2g | 10g | 0mg | 62mg | 28g | |
| breakfast | brewed coffee | 1.00 | 2 | 0g | 0g | 0g | 0g | 0mg | 5mg | 0g | |
| breakfast | whole egg | 2.00 | 144 | 0g | 1g | 10g | 13g | 372mg | 142mg | 0g | |
| lunch | McCain | Wedges Fried Potatoes | 1.00 | 150 | 0g | 21g | 6g | 2g | 0mg | 250mg | 2g |
| lunch | cheeseburger with lettuce, tomato, and condiments | 1.00 | 292 | 6g | 29g | 13g | 15g | 41mg | 628mg | 2g | |
| dinner | Thai Thai Grocery | Shrimp Green Curry with Rice | 1.00 | 160 | 0g | 35g | 0g | 4g | 0mg | 15mg | 0g |
| dinner | apple juice | 1.42 | 172 | 36g | 42g | 0g | 0g | 0mg | 15mg | 1g | |
| dinner | cooked white rice | 2.00 | 484 | 0g | 106g | 1g | 9g | 0mg | 0mg | 1g |
| Totals | |||||||
| Calories | Sugars | Carbohydrates | Fat | Protein | Cholesterol | Sodium | Dietary Fiber |
| 2,835.82 | 214.52g | 617.60g | 32.27g | 52.85g | 413.40mg | 1,116.12mg | 33.81g |
| Wrapup | |
| Calories Allowed | 0.00 |
| Calories Consumed | 2,835.82 |
| Calories Burned | 0 |
| Net Calories | 2835.82 |
| Glasses of Water | |
| 2018-11-01 | 2.00 |
| 2018-11-02 | 2.00 |
| 2018-11-03 | 3.00 |
| TOTAL | 7 |
Food Groups and Calories Report
FRUITS
Choosemyplate.gov recommend 2 cups of fruit for a woman my age. I think I definitely do well with this because I drink a lot of natural fruit juices. I really enjoy the brand Naked which manufactures 100% fruit smoothies and I drink this throughout the day. I do consume regular fruit now and then as well.
GRAINS
According to Choosemyplate.gov I should be having 3 oz. of grains daily. I definitely exceed this target. I eat rice daily and when I do have it, it takes up almost half my plate. I need to cut back on the amount I consume and substitute rice for other grains.
VEGETABLES
The recommendation Choosemyplate.gov is 2 ½ cups of vegetables per day. I don’t meet the amount on even a weekly average. My husband has started though to put the vegetable in the juicer and mask the taste of them with different fruits and I have been enjoying it thus far.
Total Calories
My analysis revealed that I consume too many calories on a daily basis. Livestrong recommended a goal of 1200 calories daily based on my height and weight and my goal of losing 1 pound per week. Over the 3 day period I consumed 2554.3 calories on average. On Thursday November 1, I consumed 2491 calories and I was way over my normal limits which was all due to the consumption of the pancakes for breakfast. Had it not been for the pancake I would have been at 1297 and be close to my target of 1200 calories. On Friday November 2, I consumed 2337 calories, it was still over my target of 1200 but was the best of the three days. Had it not been for the fired chicken at lunch which came to a total of 852 calories I would have been much closer to my goal. On Saturday November 3, I consumed 2835 calories which was the worst of the three days, this was because of my consumption of the 8g of plantains which had a high caloric amount of 1432 calories. To minimize such high calories I could reduce to 2g of plantains which would be 360 calories and my calorie intake would have been 1803. Overall I do realize that I need to adjust my dietary intake and the amount of certain foods I eat in order to fulfill my goal of losing 1 lb. per week.
Nutrient Report
Macronutrients
Proteins
Lipids (Fats)
Carbohydrates
Micronutrients
Vitamins and Minerals
Sodium
Potassium
Calcium
Iron
Macronutrients
Proteins
Livestrong.com/myplate requires that I meet a target goal of 90g protein. On average for the 3 days I consumed 93g of protein. I need to ensure that I am getting 90g of protein daily because on my intake fluctuates daily. On Saturday I had 52.85g compared to Friday where I am in excess at 146.11g, so I definitely need balance. Protein is a very important building block for the entire body and the body uses protein to build and repair tissues (Blake, 2016). I met protein intake by eating mainly eggs and chicken.
Lipids (Fats)
Fats are essential for organ protection and temperature regulation (Blake, 2016). My daily allowance was 40g. My average daily intake was 55.85g. I was doing quite well for 2 of the 3 days, consuming less than my daily allowance. On Friday I raked up 97.46g of fat which was very surprising. The fried chicken is what placed me over the edge at 48g. This reveals again the need for balance.
Carbohydrates
My recommended daily allowance for carbohydrates was 120g. This was a bit surprising to me given the fact that the latest Dietary Reference Intakes recommends a minimum of 130g for adults based on the demand that the brain has for glucose in order to function properly (Blake, 2016). I consumed an average of 866.21g of carbohydrates. I didn’t meet the goal not one day. This area definitely will require more effort. On November 1 I had pancakes for breakfast and I did not realize that the pancake alone exceeded my daily allowance they were 247g. On November 2 the rice I consumed was 80g of carbs and on November 3 the plantains I had were 384g. I have a tendency to make a lot of plantains and as I go throughout the morning I eat a piece here and a piece their and before I know it I consume more than I should. So I definitely plan to take it easy with my plantain cravings. Though the body requires carbohydrates for energy, consuming too much can lead to conditions such as diabetes (Blake, 2016).
Micronutrients
Vitamins and Minerals
Sodium
My daily allowance was 1,440 mg of sodium. For the 3 days I averaged 4,044.77mg of sodium this is way too high. I was good with my sodium intake on Saturday the 3rd I only had 1,116.12 mg. On the other hand on the 2nd I ate 1 serving of brown stew chicken and it accumulated to 3,915mg of sodium. I eat this kind of food on a weekly basis and I never took the time to consider how much sodium it contains this was the most shocking part of my analysis. No doubt it will be difficult to cut this meal completely from my diet but I do plan to limit how much I consume in one setting. The pancakes I had on November 1st didn’t do me any justice either I racked up an embarrassing 5,027mg of sodium from just that breakfast item. I am amazed that pancakes are so high in calories and sodium. Consuming too much sodium can lead to certain medical issues such as hypertension (Blake, 2016). My father is currently suffering from uncontrolled hypertension, so with that predisposition I definitely need to thread carefully in order to avoid the same diagnosis. I certainly plan on paying closer attention to the sodium content on my food labels.
Potassium
The Livestrong website does not provide a full analysis of other minerals and vitamins. However, I know that I consume a fairly decent amount of the other essential vitamins and mineral. Potassium is important for heart contractility and the balance of sodium and potassium gate channels within the body (Blake, 2016). I am not a fan of bananas which are high in potassium but I do have my fair share of potatoes and other fruits.
Calcium
I know for sure I do not get enough calcium. I do not like to drink milk and I am not consistent with my leafy green vegetable intake either. I know though that calcium is essential to build strong bones and prevent conditions such as osteoporosis (Blake, 2016). I do plan to give this category more attention.
Iron
My iron intake also warrants attention. I only get iron from like poultry and now an then when I decide to consume a salad but it is very insistent. My mom is severely anemic and I see how she get fatigued and complains of shortness of breath with the simplest task that she carries out. My hemoglobin levels are barely holding up and I keep hiding from dieting properly to help the problem. Iron is essential for the making of hemoglobin which transports oxygen (Blake, 2016).
References
Blake, Joan Salge, Nutrition & You: Guide Students to a Deeper Understanding of Nutrition, (New Jersey: Pearson, 2016).
Livestrong Foundation. Myplate. Retrieved from https://www.livestrong.com/myplate/dashboard/track /
United States Department of Agriculture. Myplate
Retrieved from https://www.choosemyplate.gov
Physical Activity
I didn’t put in any physical activity because I didn’t do any exercise all 3 days. I am not a very active person. I work in the emergency room. Whenever I am at work I do a lot of brisk walking to get my job done. On my phone I have an app that calculates my steps and when I am at work I easily clock over 6,000 step before I am half way into my 12 hr. shift. The problem comes now when I get my days, I am so exhausted all I do is eat and sleep. I have taken up Zumba there are classes at my gym on Mondays and Wednesdays, whenever I am off work and I feel like it I go to the class. I know I need to do more exercise but the drive just isn’t there. I know I have to take this more seriously though. Within the last 2 years I went from a size 2 to a size 8 in jeans. My goals as of now on is to do at least 25 mins of cardio each day. I think I will get a jump rope that is something I really would enjoy.
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