Discussion

1. Nutrient Marginal/D

eficient Amt. in Diet Health Effects

Calories Deficient 84% of 3,200 Calories target

Long-term deficiency may result in weight loss and fatigue.

Alpha-Linolenic Acid

Marginal 56% of 1.6 g target Long-term deficiency may result in vision impairments.

Vitamin D Deficient 93% of 15 microgram target

Long-term deficiency may result in Osteoporosis.

Vitamin E Deficient 87% of 15 mg AT target Long-term deficiency may result in neurological problems from poor nerve conduction.

Vitamin K Marginal 68% of 120 microgram target

Long-term deficiency may result in severe uncontrollable bleeding.

2.

Nutrient Amt. in Diet in Relation to DRI UL

Health Effects

Saturated Fat 11% of Calories was above the <10% of Calories DRI UL

Long-term excess of saturated fat may result in heart attacks and increased risk of cardiovascular disease.

Cholesterol 850 mg is more than two times the <300 mg DRI UL

Long-term excess of cholesterol may result in high blood pressure, stroke, atherosclerosis, and increased risk of cardiovascular disease.

Sodium 4780 mg is more than two time the <2300 mg DRI UL

Long-term excess of sodium may result in high blood pressure and increased risk of stroke.

3. • Calorie: My recommended Calorie intake based on my age and gender was 3200

Calories, and I consumed 2680 Calories. If I continued this trend for an extended period of time I would begin to lose weight and experience fatigue.

• Oils: My recommended Oils intake was 11 teaspoons according to the 2010 Dietary Guidelines. I consumed 6 teaspoons and MyPlate recommends that I consume less solid fats and more oils. Oils contain less saturated fat and are better for the body.

• Protein: My recommended Protein intake was 7 ounces and I consumed 10 1/2 ounces. MyPlate recommends that I consume more lean protein, especially fish, since fish has Omegas. A lot of my consumption of protein is from chicken, nuts, and milk and I need to get more of it from seafood.

• Dairy: My recommended Dairy intake was 3 cups according to the 2010 Dietary Guidelines, and I consumed 4 3/4 cups. MyPlate recommends that I drink fat-free or 1% milk, I consume 2% milk which is low-fat, but I may want to consider fat-free or 1% milk since my saturated fat was slightly above the recommended amount.

• Fruit & Vegetables: The 2010 Dietary Guidelines recommend that I consume 2 1/2 cups of fruit and 4 cups of vegetables. I consumed 3 cups of fruit and 2 cups of vegetables. MyPlate recommends that half of my plate should be fruits and vegetables with a variety of colors. This ensures that I am getting a variety of vitamins and minerals and getting enough fruits and vegetables in my diet.

• Grains: My recommended Grains intake was 10 ounces and I consumed 8 ounces. MyPlate recommends that I replace half of the white rice and white bread I consume with whole grains or refined grains. All of the 8 ounces of grains I consumed were whole grains.

4. The amount of Calories I consumed was 2680 Calories and I expended an estimated 4181 Calories. If I were to continue this ratio of Calories consumed to Calories expended I would lose weight. If the ratio were to be switched and the Calories consumed was greater than the Calories expended I would gain weight over time.

5. The ACA suggests that I should limit the consumption of red meat and the AHA recommends that I consume at least 7 ounces of fish a week. I already try to limit the consumption of red meat, but I should increase my consumption of fish. Both the ACA and AHA suggest increasing the amount of whole grains and fiber in an individual’s diet. My diet has a good amount of whole grains and fiber, but has too much sodium. The AHA recommends consuming less than 1500 mg of sodium a day. I consume triple that, and therefore should try and reduce this by eating foods that are low sodium and not add salt too anything.

6. According to my results my level of activity is good and I should continue with my level of activity. However my diet could use some modifications. I should focus on reducing sodium, cholesterol, and saturated fat in my diet. I can do this by consuming more fish and reducing the amount of salty foods I consume. I should change this because if I continue to have these high amounts of sodium, cholesterol, and saturated fat I am increasing my risk for cardiovascular disease, hypertension, and

atherosclerosis. I want to live a long and healthy life free of disease, and by changing a few things in my diet I can lower my risk for these life threatening diseases. A 24 hour recall diet is good because it keeps an individual from changing their diet ahead of time and ensures that you get a reasonable evaluation of Calorie intake and expenditure as long as the individual is honest about activity and eating. However, many people are not accurate with recording everything for 24 hours and will lie to make themselves seem more healthy than they really are.

7. The USDA Super Tracker can be beneficial for an average individual that is good about recording and keeping track of his/her activity and food consumption throughout the day. However the USDA Super Tracker is not perfect and does not have every single food that an individual eats everyday. There may be something that is similar to the food, but it is not the exact nutrients. Also for individuals who are not good with technology, the program could be difficult for them to use.