Ruben Carranza

11/3/13

Dietary AnalysisHUN1201 11:00-11:50pm

Professor Rosa Polanco

Within me, there is a great battle waging on. To the left, there is that side of me that wants instant gratification without regard to my future health. The right side of me thirsts for discipline and a healthy lifestyle. It is up to me to decide whom I will obey.

“But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.” 1 Corinthians 9:27

Vs.

Table of Contents

Part 1: Usual

Diet

•Food list (Slide 5)

•Bar Graph Report (Slide 6)

•Nutrition Facts Report (Slide 7)

•Calorie Assessment (Slide 8)

•My Plate Report (Slide 9)

Part II:

Revised Diet

•Food list (Slide 10)

•Bar Graph Report (Slide 11)

•Calorie Assessment (Slide 12)

•My Plate Report (Slide 13)

•Two Day Comparison (Slide 14-16)

Part III:

Analysis

•Interpretation, Conclusions and Implications for the Future•Section 1(Slide 17-20)

•Section 2 (Slide 21-23)

•Section 33 (Slide 24-25)

•Works Cited (Slide 26)

For the purposes of achieving a more nutritious diet, these vitamin supplements have not been included in this analysis.

Attention!

Food List (Part 1)Breakfast• 1.5 cups of Cereal, Complete Wheat Bran Flakes

(Kellogg Company) [180 Cal]• 1 cup of Soy Milk, vanilla (Silk) [101 Cal]• 2 teaspoons of Greek Yogurt, [37 Cal]

Lunch• Sandwich, ham cheese, w/whole wheat [444 Cal]• Juice Drink, fruit punch, 10% juice, box (Hi-C) [147

Cal]• 28.4 g of Veggie Chips (Robert's American Gourmet)

[120 Cal]• Energy bar, peanut butter (Clif Bar) [240 Cal]• 1 pack of sandwich crackers toasty, w/peanut butter

fill [200 Cal]

Dinner• 1 lb of Spaghetti, w/meatballs [663 Cal]• 8 oz of Salad, chicken, w/dressing [139 Cal]• 3 cups of apple juice (Everfresh) [330 Cal]• 1 medium fresh apple [95 Cal]

Snacks• Two

Granola bars, oatmeal raisin, chewy [180 Cal]

• 2 qts of water [0]

Bar g

raph R

eport

Nutrition Facts Report

 

Calorie AssessmentCalories to maintain weight: 3262• Calorie adjustment for

weight change of 0 lb (per week): 0

• Goal Calories: 3262

Average Daily Intake & Expenditures• Average Intake: 2868• Average Expenditure:

2998

Calories For the Day

Goal Intake Assessment

Total Calories 3262 2868 Below GoalCarbohydrates (45-65% Calories)

1467 to 2120

1642 In Range

Protein (10-35% Calories)

326 to 1141 427 In Range

Fat (20-35% Calories)

652 to 1141 799 In Range

My Plate Report

Part II: Food ListBreakfast•1 cup of vanilla Soymilk [101 Cal]•1.3 cup of Crispy Rice[132 Cal]

Lunch•Ham cheese sandwich, w/whole wheat [444 Cal]•6 ounces of fresh spinach leaves [39 Cal]•28.3 grams of veggie chips [120 Cal]•Blueberry pastry (Fiber One) [91 Cal]•Bar, energy, peanut butter (Clif Bar) [240 Cal]•Fresh medium apple [95 Cal]•Bottled water [0]

Dinner•0.8 cup of brown rice [175 Cal]• .0.5 cup of black beans [114 Cal]•2 cups of orange juice [223 Cal]•Chicken breasts w/o skin [284 Cal]•3 ounces of spinach leaves [20 Cal]•0.3 cup of grilled mushrooms [13 Cal]•5 ounces of fresh avocado [170 Cal]

Snacks•28.3 grams of veggie chips [120 Cal]

•1 whole wheat bagel [260 Cal]

•1 Tablespoon of low fat cream cheese [30 Cal]

•2 Teaspoons of Jam [33 Cal]

•2 cups of low fat chocolate milk [315 Cal]

•1 cup of vanilla soymilk [101 Cal]

Bar G

raph R

eport

Calorie Assessment

My Plate Report

2 D

ay C

om

pariso

n

2 D

ay C

om

pariso

n

Cont..

2 D

ay C

om

pariso

n

Cont..

Part III: Analysis of Results Did the revised diet meet your goals for the

macronutrients and micronutrients? Yes.Macro Nutrients

DRI Goal Goal %

Carbs 448.46 99%

Protein 64.59 258%

Fat 101.47 80%

Micronutrient

DRI Goal Goal %

Vitamins

Vitamin A 900.00 205%

Thiamin 1.20 284%

Riboflavin 1.30 373%

Niacin 16.00 377%

Vitamin B6 1.30 299%

Vitamin B12 2.40 503%

Vitamin C 90.00 496%

Vitamin D 15.00 77%

Vitamin E 15.00 223%

Folate 400.00 237%

Micronutrient

DRI Goal Goal %

Minerals

Calcium 1,000.00 236%

Iron 8.00 505%

Magnesium 400.00 213%

Phosphorus 700.00 340%

Potassium 4,700.00 138%

sodium 2,300.00 174%

zinc 11.00 157%

Are you at risk for deficiency or toxicity? Compare and contrast your regular day and

revised day. Fat Soluble Vitamins◦ A

Although I did not meet the DRI goal in my first day, I was able to raise it up to 205 % on my revised day.

For this vitamin, I do not need to worry about it being deficient. I simply enjoy eating the spinach salad that my mother prepares for me. On the other hand, toxicity will not be a problem because I was far from reaching its UL (3000 REA), and most of its source are vegetables.

◦ D On both days, I was not able to meet the DRI goal for this vitamin. However, on

the revised day, I consumed more milk in order to bring vitamin D to an adequate level.

Because the vitamin supplement I consume gives 800IU of vitamin D, I normally would not be in danger of deficiency or toxicity. Nevertheless, I must increase my time outside in the sunlight and eat more seafood and dairy products in order to prevent deficiency .

◦ E I had no trouble reaching the DRI goal for this vitamin. On both days, I more than

doubled the recommended amount because of the cereal and energy bars I consume.

I am not in danger of deficiency or toxicity.

◦ K Albeit Vitamin K is not listed in this Dietary Analysis, I need not to worry about

deficiency of this vitamin because I frequently consume spinach in my diet.

What foods provided the highest nutrient density in your revised diet?

• The following foods provide the highest nutrient density in my diet: spinach, crispy rice

cereal, orange juice, and my Clif energy bar.

Water Soluble Vitamins◦ Thiamin

On both days, I met DRI requirements for this vitamin My major sources of this vitamin were the cereal and the ham and cheese sandwich I consumed

on both days, so there were no possibilities of deficiency.

◦ Riboflavin I consumed almost equal amount of this vitamin on both days, most of them coming from

cereal. I also surpassed the DRI goal by triple the recommended amount. I am not in danger of either deficiency of toxicity.

◦ Niacin On my revised day I consumed a little more of Niacin than on my first. Most of it came from

cereal and chicken. The UL is 35 mg/day from supplements, and the supplement I use gives me 10mg/day. Despite

going over the UL, I do not qualify for toxicity or deficiency because my sources come from real food and not from the nicotinic acid form found in supplements. Nevertheless, I still need to keep a close watch on my Niacin intake.

◦ B6 On my revised day, I was able to cut down my B6 levels by 25% and still exceed the DRI goal

for both days. Since the UL for this vitamins is 100 mg/day and I reached 3.88 mg/day, I do not need to worry

about toxicity.

◦ B12 On my revised day, I consumed a whopping 12.07 mcg/day, most of it coming from soy milk.

This is much less than my first day which had 17.60 mcg/day. Because there is no UL set for this vitamin, I need not to worry about deficiency or toxicity

◦ C Because I consumed more orange juice on my revised day, its DRI levels are significantly higher

than my first day Since the UL for vitamin C are 2 g/day, there is little possibility for me to achieve a toxic or

deficient level.

◦ Folate• My folate intake notably increased on my revised day, most of it coming from black beans,

spinach, and cereal.• Since the UL only applies to synthetic folic acid, I am not at risk for deficiency or toxicity.

Minerals◦ Calcium

My sources for my revised day were milk, an energy bar, and the ham and cheese sandwich. As a result, my calcium levels were much higher on my revised day.

Although I exceeded the DRI goal with a 236%, I still did not pass its UL of 2500 mg/day.

◦ Iron On both days, I had high amounts of Iron, mostly from cereal, an energy bar, and spinach. I was able to cut down my iron intake to 40.44 mg/day on my revised day (UL is 45 mg/day).

However, I still must keep a close watch on my intake of iron.

◦ Magnesium My intake of this nutrient doubled on my revised day, most if it coming from spinach the

energy bar, and the ham and cheese sandwich. Keeping in mind that the UL only applies to nonfoods, I am not in danger of deficiency or

toxicity.

◦ Phosphorus Once again, my phosphorus intake doubled on my revised day, most of it coming from the

hand and cheese sandwich and the 2 cups of chocolate milk. My revised intake (2,383.43 mg/day) still does not pass its UL (3 to 4g).

◦ Potassium On my first day, I only met the DRI halfway, but I thoroughly surpassed on my revised day.

Most of my food sources were from orange juice, spinach, and milk. I am not in danger of toxicity of deficiency because there is no UL set.

◦ Sodium I was able to cut down on sodium on my revised day. However, the ham and cheese

sandwich still kept its level very high at 4004. 43 mg/day. Like 95% of Americans today, my diet passes the set UL (2.3g). Undoubtedly, eating less

pork will lower my sodium levels.

◦ Zinc By removing Bran Flakes from my revised day, I was able to cut my zinc intake in half and

still meet the DRI goal. By reaching a level 17.25 mg/day, I was able to avoid the risk of toxicity and

deficiency.Wardlaw, Smith, and Collene

ch. 8,9

Did you achieve your goal of consuming 8 servings of fruits and vegetables per

day? (Yes)

What is the importance of meeting this goal in terms of health?

Fruits and vegetables are high sources of phytochemicals, which phytochemicals were provided by

your revised diet? Fruits and vegetables are highly dense in nutrients and contain phytochemicals that are not found in vitamin supplements. Moreover, research indicates that certain phytochemicals help prevent the growth of cancer cells.

Fruits◦ Oranges

carotenoids, monoterpenes, flavonoids, and fructooligosaccharides.

◦ Apples polyphenols, carotenoids, and flavonoids.

Vegetables◦ Fresh leaf spinach

carotenoids, indoles, isothiocyanates

Others◦ Soy

phytosterols, and isoflavones.

◦ Whole Grains Lignans

◦ Chocolate Flavonoids

Wardlaw, Smith, and Collene 14

Did you utilize the principles of healthy diet planning-moderation, adequacy, variety and balance effectively? (Yes)

Moderation◦ In order to adjust my portions to the appropriate size, I had to make various

changes to my original diet. I changed my cereal from Bran Flakes to Crispy Rice in order to prevent toxicity in iron. Moreover, I chose low-fat chocolate milk and soy milk to prevent my fat intake from piling up. I also was keen on increasing my water intake. Because I did so, I did not wake up the next morning dehydrated like I normally do. Therefore, I paid close attention to my the portions of my diet in order to reach adequate levels.

Adequacy◦ My diet contains all of the nutrients and energy responsible for a healthy

lifestyle. I met 96% of my Caloric needs and 100% of my water needs. Much of my nutrients are provided by nutrient dense foods such as soymilk, spinach, and

avocados.

Variety◦ Because I live with a beautiful Dominican mother who is a wonderful cook, I

always see plenty of variety on my dinner plate. In this way, I can acquire specific nutrients that are not available in other foods. In grains alone, I had a bagel, brown rice, a sandwich with whole wheat bread, and an energy bar.

Balance◦ I made sure in my revised day that my plate was filled with different colors and

that it would provide sufficient energy for me. For example, in dinner alone I met four out of the five major food groups.

Wardlaw, Smith, and Collene 36-38

What is your BMI? Is it healthy? What are the guidelines for BMI? What are the health implications of an unhealthy BMI? 26.3. It is not healthy because it falls under the overweight category of 25 to

29.9 BMI. The BMI categories are the following:

◦ Underweight <18.5

◦ Normal weight 18.5 – 24.9

◦ Overweight 25 – 29.9

◦ Obesity > 30

For individuals who do not have a healthy weight are at risk for at least one of the following conditions:◦ There could be a drastic increase in LDL of “bad” cholesterol. This leads to the

clogging of the arteries.

◦ An unhealthy BMI could also indicate a family history full of obesity and diseases such as a cardiovascular disease and certain forms of cancer.

◦ Hypertension, when systolic and diastolic blood pressure go over the recommended value, is also a risk factor.

◦ High glucose levels, which can lead to diabetes, also result from an unhealthy BMI.

Wardlaw, Smith, and Collene 252-253

Discuss your family history of chronic diseases.   What additional changes would you have to make in the future to prevent diseases you are at risk for ? Of the changes you made in this class and/or after this project, which ones are you likely to continue practicing? There has been some cases of hypertension in my mom’s side of the family. Currently, my

mom takes medications to lower her blood pressure and cholesterol.

One way to prevent hypertension in my diet is to avoid high levels sodium typically found

in pork. Instead of eating a ham and cheese sandwich, I could opt for a healthier

alternative, a such as a chicken or tuna sandwich. Moreover, eating more whole wheat

bread will lower my sodium intake.

This class has showed me the great importance of consuming the right amounts of water

per day. Before taking nutrition, I did not realize that water is itself a nutrient and how

vital it was to the human body. Now, I have been sleeping better because of my

adequate water intake. I will also not be so dependent on my vitamin supplements in the

future. In this way, I can receive the phytochemicals found in whole foods in order to

achieve a long, healthy life.

Works Cited Wardlaw, M. Gordon, Anne M. Smith, and Angela L. Collene. Contemporary

Nutrition. New York: The McGraw-Hill Companies, Inc, 2013. Print