Nutrition Self Analysis Discussion Paper
| Nutrients | Recommended Dietary Allowances | 4/24/22 | 4/25/22 | 4/26/22 |
| Carbohydrates (g): | 214g | 108g | 58g | 72g |
| Fat (g): | 57g | 23g | 18g | 41g |
| Protein (g): | 86g | 43g | 25g | 28g |
| Fiber (g): | 25g | 10g | 5g | 6g |
| Sugar (g): | 64g | 53g | 36g | 32g |
| Saturated: | 19 | 21 | 15 | 17 |
| Polyunsaturated: | 0 | 0 | 1 | 1 |
| Monounsaturated: | 0 | 48 | 40 | 22 |
| Trans (g): | 0 | 1 | 0 | 0 |
| Cholesterol (mg): | 300mg | 60mg | 10mg | 382g |
| Sodium (mg): | 2300mg | 997mg | 660mg | 706g |
| Potassium (mg): | 3500mg | 400mg | 1200mg | 2048mg |
| Vitamin A %: | 100% | 98% | 98% | 92% |
| Vitamin C %: | 100% | 102% | 98% | 110% |
| Calcium %: | 100% | 80% | 90% | 100% |
| Iron %: | 100% | 94% | 94% | 90% |
Carbohydrates:
My carbohydrate intake was half of the recommended daily allowance on the first day. However, my intake declined further in the subsequent days. Chicken taken on the first day’s lunch resulted in the average intake. I plan to incorporate foods high in carbohydrates, such as milk, legumes, and potatoes (Monnard & Dulloo, 2021). For instance, I may opt to take a glass of milk after lunch.
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Fat
My fat intake for the first two days was low, apart from the third day when I almost achieved the RDI. The macadamia resulted in a higher fat index on day 3. Plant fat sources are healthier as they have a lower risk of cardiovascular diseases. I plan to increase my fat intake to the RDA of 57g by incorporating foods such as avocado and soybeans. Nutrition Self Analysis Discussion Paper
Protein
My protein RDI is 86g, yet my intake was half the RDI on the first day and far much lower on the subsequent days. Proteins are vital for structural and functional roles. Foods that boost my carbohydrates and fat intake, such as milk, legumes, and soybeans, will optimize my protein intake.
Fiber
My fiber intake has been low throughout, recording a fifth of the RDI on the second day. Fiber RDI is approximately 25g/day. Fiber is essential in adding bulk to food to prevent constipation (Barber et al., 2020)Nutrition Self Analysis Discussion Paper. Besides the already added whole grains such as legumes, I plan to add vegetables such as broccoli to my servings.
Sugar
My sugar RDI is 64g and went low on the subsequent days. Sugar causes tooth decay and weight gain (Monnard & Dulloo, 2021). I have been working on sugar reduction and do not plan to increase my sugar intake.
Saturated
My saturated fat RDI is 19 grams. Saturated fat is the “bad fat” predisposes one to cardiovascular conditions. Mayday 1 intake exceeded the RDI due to the sandwich intake. On the subsequent days, my intake is lower than the RDI, and that is what I want to maintain.
Polyunsaturated
Polyunsaturated fats are regarded as “healthy fats.” Evidence suggests that unsaturated fats, such as polyunsaturated fats, lower LDL cholesterol, lowering the risk of cardiovascular disease (Monnard & Dulloo, 2021)Nutrition Self Analysis Discussion Paper. My polyunsaturated fat RDI is 0grams; however, I ate 1 gram every day according to my food diary. I plan to maintain this.
Monounsaturated
My monounsaturated fat RDI is 0 grams. Monounsaturated fats have benefits similar to polyunsaturated fats (Monnard & Dulloo, 2021). My recommended amount on my fitness pal was 0 grams, and the amount consumed was 1 gram per day. My intake ranged from 20 to 48grams which I plan to maintain.
Trans
My trans fat RDI is 0grams. Increased intake of trans fat predisposes one to cardiovascular conditions (Monnard & Dulloo, 2021)Nutrition Self Analysis Discussion Paper. The sandwich intake on day one exceeded my RDI by 1 gram. I plan to reduce my trans fat intake to maybe twice a month.
Cholesterol
My cholesterol RDI is 300mg. I only exceeded this on day 3. My intake on the first two days was way below half of the RDI. I am worried about my day three intake and plan to take not more than one egg in a day.
Sodium
My recommended Sodium RDI is 2300grams. Sodium is essential for fluid and electrolyte balance (Godswill et al., 2020). My sodium intake was in the range of 700 to 1500mg. I plan to increase my intake of cooked salt to approximately 1500mg to prevent electrolyte imbalances.
Potassium
My potassium RDI is 3500mg. Potassium is also vital in the maintenance of fluid-electrolyte balance. My potassium intake has been with the first day being 404grams. Potassium imbalances may lead to life-threatening conditions like arrhythmia (Godswill et al., 2020)Nutrition Self Analysis Discussion Paper. I plan to achieve my RDI by taking a banana and the previously proposed green vegetables and avocado.
Vitamin A
My vitamin A RDI is 100 %DV. Vitamin A plays a role in vision (Godswill et al., 2020). My intake was optimal for three days, and I plan to maintain it.
Vitamin C
My recommended dietary amount is 100 %DV. Vitamin is essential for wound healing and collagen tensile strength. My vitamin C intake was optimal in my food diary, ranging from 98% to 110%. I plan to maintain the fruit juices but sometimes take 0.5 cups of the lemon and papaya juices.
Calcium
My recommended calcium RDI is 100% DV. Calcium maintains bone strength and muscle contraction (Godswill et al., 2020)Nutrition Self Analysis Discussion Paper. My intake was optimal on the three days, especially on the third day when I took bone broth. I plan to maintain the intake.
Iron
My recommended calcium RDI is 100% DV. Intake of zucchini and cucumber helped me maintain an optimal iron intake for the three days. Iron plays a role in oxygen transportation. (Godswill et al., 2020)Nutrition Self Analysis Discussion Paper. I plan to increase my iron intake to 100% by adding vegetables such as broccoli to prevent anemia.
Diet Plan
Based on my BMI of 24, I am borderline towards becoming Overweight. The BMI means I should maintain most of my eating styles with minimal adjustments. My main concern is fiber intake. I have been constipated sometimes, and this is an area I need to address. According to my food diary, my water intake ranged from 1.8 to 2.1 liters, yet the RDI is 2.7 liters. I need to increase my daily water intake to meet the RDI requirement. Water will facilitate my gastric emptying, and the fiber will help in stool formation and expulsion, preventing constipation (Barber et al., 2020)Nutrition Self Analysis Discussion Paper. Secondly, I plan to incorporate fiber-rich foods in my salads and main meals, such as green leafy vegetables like broccoli and whole fruits.
Goals
To gradually increase my daily water intake to achieve a daily intake of 3 liters of clear water by the end of May. My strategy is to carry a reusable water bottle with me and refill my bottle once empty. I will set reminders for water drinking and record daily water consumption. However, my job limits my access to the water bottle as we are not around to have water bottles and edibles to avoid contamination while in the wards. I will overcome this by snoozing my reminder to a time I think I will be out of the wards Nutrition Self Analysis Discussion Paper.
To achieve at least seven bowel emptying episodes a week, firm in consistency and easy to pass stool at the end of May. Intake of three liters of water and a higher fat diet aims at improving my bowel emptying habits. I always plan to purchase assorted weeks’ vegetables on Sunday and incorporate salads into my meals routine. However, I foresee having challenges visiting the stores on Sunday because my schedule is usually very tight. Alternatively, I can deploy home delivery courier services.
To undertake jump exercises thrice weekly with a target heart rate of 150 – 174beats per minute by the end of July. I will make for a forty-minute jumping session thrice a week before showering. Therefore, I will have to wake up one hour earlier, at 4:30 am. I foresee challenges waking up early, especially on days I had a heavy workload previously. I will overcome this by considering my working shifts in settling on the exercise days.
Reflection
A food diary helps one understand their eating habits and routines and identify the items one regularly eats, both healthy and harmful. The diary may serve as an indicator of the root cause of an individual’s condition. The daily Recommended Dietary intake determines the adequacy of dietary intake. I will incorporate Nutrition analysis as a valuable strategy for changing behavior in those who want to lose weight and patients with nutrient deficiencies.
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References
Barber, T. M., Kabisch, S., Pfeiffer, A. F., & Weickert, M. O. (2020). The health benefits of dietary fibre. Nutrients, 12(10), 3209. https://doi.org/10.3390/nu12103209
Godswill, A. G., Somtochukwu, I. V., Ikechukwu, A. O., & Kate, E. C. (2020). Health benefits of micronutrients (vitamins and minerals) and their associated deficiency diseases: A systematic review. International Journal of Food Sciences, 3(1), 1-32. https://doi.org/10.47604/ijf.1024
Monnard, C. R., & Dulloo, A. G. (2021). Polyunsaturated fatty acids as modulators of fat mass and lean mass in human body composition regulation and cardiometabolic health. Obesity Reviews, 22, e13197. https://doi.org/10.1111/obr.13197 Nutrition Self Analysis Discussion Paper
