Christina Calhoun

My Diet Analysis Paper

Summary and Action Plan

1. Healthfulness of Your Diet

Adequacy

1. Energy – My intake was 1747 calories and my expenditure was 2544 calories
leaving a negative energy balance of 797 calories.

2. Protein – Protein should be 10 to 35 percent of your calories. My goal was

242 to 847 with my actual intake being 232 which was below my goal.

3. Vitamins – My diet is lacking in vitamin content. Vitamin A was only 35%,

and Vitamin C was 91%. This was based on an average intake of 1747
calories per day. My vitamin C intake is considered adequate because it was
greater than 75%.

4. Minerals – My diet is lacking in mineral content, my calcium was 41% and

my iron was only 54% based on an intake of 1747 calories a day.

5. Fiber – Fiber was only 33% of my average intake based on the 1747 calories a
day.

Moderation

1. Saturated fat – My saturated fat was 24.21 grams which equals 78% of my
daily average intake.

2. Sodium – I had an average of 2711 milligrams of sodium from the average

calorie intake of 1747 a day. DRI recommends less than 2300 milligrams per
day. Making my intake a little high on my sodium.

3. Cholesterol – My cholesterol was 337 milligrams based on my average daily

intake of 1747 calories a day. The DRI recommends 300 or less milligrams
per day. Causing me to be a little high once again.

Balance

1. Proportion of total calories from carbohydrate, fat and protein sources – For
 carbohydrates my goal was 1089 to 1574 which is 45 – 65% of calories and
mine reached 930 which were below my goal. Fat the goal that I was to reach
was 484 to 847 being 20-35% of calories and I had reached 585 which is in
range. Proteins the goal was set for being between the ranges of 242 to 847
being 10 – 35% calories and I came out to be a 232 which was below average.

2. Distribution of foods into food groups as recommended by MyPyramid

amounts – My vegetable intake was 65% which was one cup less than
recommended. My vegetable intake consisted of salads and I need to vary the
type of vegetables that I eat. For milk intake was only 17% which was 2 and
½ cups less than the recommended. I need to increase my milk intake adding
cheeses, drinking milk, and consider taking a calcium supplement. Meat and
beans came out to be at 52% and I was 3.1 ounce less than the recommended.
I need to add more meat to my diet, by increasing portion sizes to 3.3 ounces
per serving. Fruit had come out to only being 28% which was 1.4 cups less
than the recommended daily intake. I need to vary the types of fruits that I eat
and add snacks of fruit throughout the day.

2. Action Plan

1. Specific food/food groups – Dietary fiber is 33% which needs to be increase

and by doing that I can use whole wheat bread for sandwiches, add raw
broccoli to my salads and to have oatmeal occasionally for breakfast.

2. Do you need a multivitamin or mineral supplement? You should take a

multivitamin with minerals since my vitamin A is low along with my Calcium
and Iron.

3. An assessment of your diet in terms of cardiovascular disease risk. My

cholesterol is high; I need to decrease my intake to 300 milligrams a day. I
can do that by decreasing egg consumption. Use low or reduced fat milk and
lean meats.

Given your current diet and your family history of chronic disease are there
specific changes you would make in the future? I am definitely going to
increase my fiber due to family history of colon cancer. With a family history
of hypertension I would want to reduce my sodium intake, eat more whole
grains, fruits, and vegetables. Increase my physical activity and lose weight.

4. Discuss your BMI and if the calculation is within a healthy weight range. My
BMI is 28, normal is 18-25. To decrease my BMI I need to decrease my
caloric intake and increase my physical activity. Consequences of not being
in a healthy weight range include hypertension, diabetes, obesity, respiratory
difficulties, and arthritis.