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Full Nutrition Report

3 Day Dietary and Physical Activity Record
EXSC 191-Honors Section

Paige Pierce
VIP ID: 00103675
10/20/2014
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Introduction:
Good nutrition is important to leading a healthy and active lifestyle so that
one can enjoy a life of great quality and longevity. To have good nutrition, ones
diet must supply them with all essential nutrients and substances so that the
body may maintain itself with normal tissue growth, repair, function, and have the
energy necessary to complete daily activities and participate in physical activity.
It is important to have a happy-median of nutrients, because serious health
implications can arise from too much or too little of one. For example, calcium is
an essential nutrient to bone-health, however if an excess amount is consumed
can lead to diseases of the kidneys if there is too much in the blood. Conversely,
not consuming enough calcium can lead to osteoporosis, because of its
essentialness to bone health. Substances with energy in them like protein and
fats are important to health because they allow one to participate in physical
activity for prolonged periods of time. One who exercises on an empty stomach
will not last nearly as long at the gym as one who eats energy rich snack before
they start working out. Good nutrition alone is not sufficient enough for a healthy
lifestyle; physical activity must be included as well. Thus, by pairing the two, a
healthy cycle in ones behaviors and routine will result.
A dietary analysis is a comprehensive examination and summation of
ones average diet. It is an important assessment tool to determining ones health
because it specifically shows what nutrients and macromolecules one is lacking
or doping up on in their diet. By seeing what one is doing incorrectly or correctly
in their diet, they can adjust their behaviors and begin leading a healthier, more
productive and high-quality life.
Energy expenditure is the amount of calories burned in a day based on
ones weight, height, age, and activities with their corresponding levels. This is
related to nutrition because by subtracting the calories consumed from ones diet
and nutrition from their energy expenditure, they are able to estimate whether or
not they are having a net gain or loss of calories. This is important for weight
management because if someone is trying to lose weight, their net caloric intake
should be negative, meaning they are burning more calories throughout the day
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from their activities than they are taking in with nutrients and substances. If one is
trying to gain weight they should aim for the opposite effecta positive net
caloric intake. Ones body composition plays an important role in determining
their energy expenditure. A muscular, 35-year-old female body builder who is the
same weight as an overweight 60-year-old man will have different expenditures
because their differing frames indicate different activity levels. Her muscle mass
uses far more energy in a day than the mans lack thereof.

Materials and Methods
The subject is 19 years old, female, 6 feet 0 inches, 147 pounds, with a
normal activity level of light to very light at 1.4 activity factor. The dietary record
was kept for three consecutive days from August 31-September 3, 2014 with the
subjects daily food intake recorded at the end of each day in the Dietary Analysis
Plus program. This program provided a comprehensive list of the nutrients the
subject consumed, with a side by side comparison to the daily recommended
value (DRI) based on the subjects profile information (height, weight, age, BMI,
gender, activity level, and lifestyle habits). Percentages of the DRI based on the
subjects intake were included along with a macronutrient ranges comparative
bar graph, giving a visual representation of the subjects carb, protein, fat, and
alcohol intake compared to the DRI values. The amounts of specific nutrients,
calories, and macromolecules in each item consumed by the subject were also
included. Energy expenditure was calculated using the Harris-Benedict
Equations where for women the equation is REE = {655.1 + [9.56 x wt (kg)] +
[1.85 x ht (cm)] [4.68 x age (yr)]}. The REE value found here was multiplied by
the subjects activity factor of 1.4, which gave a final energy expenditure value of
2163.35 kilocalories.
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Results:
Subject Data
Age 19
Gender Female
Height 6 ft 0 in
Weight 147lbs
Activity Level 1.4 light-very light
Daily Activities Walking, sitting,
studying, reading,
sleeping, jogging,
biking, eating
Table 1. Subject Data

















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Figure 1. Average dietary caloric intake from dietary analysis as compared to
average calculated energy expenditure.
The three (or seven) day average dietary caloric intake was found to be low at
1138 kcal as compared to the calculated daily energy expenditure of
approximately 2563 kcal, leaving a daily deficit of 1515 kcal.

1138
2653
-1515
-2000
-1500
-1000
-500
0
500
1000
1500
2000
2500
3000
Intake Calculated EE Defeceit
K
c
a
l


Carloic Intake vs Energy Expenditure
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Figure 2. Actual Body Weight as compared to Ideal Body Weight calculated using
the Hamwi formula.
The Actual Body Weight of 147 lbs was slightly higher at 102% of the calculated
Ideal Body Weight of 144 lbs.



147
144
142.5
143
143.5
144
144.5
145
145.5
146
146.5
147
147.5
Actual Ideal
W
e
g
i
h
t

i
n

l
b
s

Actual vs Ideal Body Weight
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Figure 3. Percent of total caloric intake of carbohydrate, fat, protein, and alcohol.

For the three days recorded, average daily carbohydrate intake was found to be
55% of total caloric intake, which was within the recommended US Dietary
guidelines of 45-65%. Average protein intake was 16%, which was within the
recommended intake of 10-35%. Average daily fat intake was 30%, which was
within the recommended guidelines of 20-35%. No alcohol was consumed during
the three-day period

55
16
30
0
0
10
20
30
40
50
60
Carbs Protein Fat Alcohol
%

o
f

T
o
t
a
l

C
a
l
o
r
i
e
s

Macronutrient
Percent Macronutrient Intake
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Figure 4. Percent of total caloric intake of total carbohydrate, complex
carbohydrates, sugar, and fiber.

Of the average daily carbohydrate intake, complex carbohydrates were 31% of
total caloric intake, which was within the recommended guidelines of 20-40%.
Simple carbohydrates were 21% of total caloric intake, which was below the
recommend limit of 25%.
55
31
21
1
0
10
20
30
40
50
60
Total Carbs Complex Simple Fiber
%

o
f

T
o
t
a
l

C
a
l
o
r
i
e
s

Carbohydrates

Percent of Carbohydrate Intake
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Figure 5. Percent of total caloric intake of total fat, saturated fat, mono-
unsaturated, polyunsaturated fat, and trans fat.

Of the average daily fat intake, 10% of total caloric intake was saturated fat,
which was above the recommended guidelines of < 7%. Monounsaturated fats
were 8% which was within the recommended guidelines of less than or equal to
20% of total caloric intake. Polyunsaturated fats were 8% which was within the
recommended guidelines of less than or equal to 10% of total caloric intake.
30
10
8 8
0
1
0
5
10
15
20
25
30
35
Total Fat Saturated Monounsat'd Polyunsat'd Trans Other
%

o
f
t
o
t
a
l

C
a
l
o
r
i
e
s

Types of Fatty Acids
Percent of Fat Intake
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Figure 6. Essential fatty acid intake compared to the DRI.

Average daily intake of omega-6 fatty acids was 7.69 grams, which was below
the recommended intake of 12 grams. Average daily intake of omega-3 fatty
acids was 0.84 grams, which was below the recommended intake of 1.1 grams.

12
1.1
7.69
0.84
0
2
4
6
8
10
12
14
Omega-6 Linoleic Omega-3 Linolenic
g
r
a
m
s

Essential Fatty Acids
DRI
Intake
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Figure 7. Vitamin intake compared to the DRI.

Very nutrient listed but vitamin C did not meet the DRI. Thiamin, riboflavin, niacin,
vitamin B6, vitamin B12, folate, vitamin D, vitamin A, and vitamin E had 90, 92,
95, 72, 64, 91, 27, 61m and 30%, respectively. Vitamin C had 103%, exceeding
the DRI.
90
92
95
72
64
91
103
27
61
30
0
20
40
60
80
100
120
%

o
f

D
R
I

Vitamin Intake Compared to the DRI
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Figure 8. Mineral intake compared to the DRI.

Sodium exceeded the DRI where values with 110%. Iron, magnesium, potassium
calcium and zinc were below the DRI at 53, 50, 33, 53, and 97% respectively.

Average Daily Intake of Fiber and Water

Recommended Intake Actual Intake
Fiber (g) 25 8.74
Moisture (g) 2700 2267.53
Table 2. Average daily intake of fiber and water as compared to Dietary
guidelines.

The three day average dietary intake of fiber was8.74 gms was well below the
recommended guidelines of 25-35 gms / day. Average daily water intake was
2267.53 gms was below the recommended daily intake of 2700gms.

97
53
50
33
53
110
0
20
40
60
80
100
120
Calcium Iron Magnesium Potassium Zinc Sodium
%

o
f

D
R
I

Minerals
Minerals
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Discussion:
Macronutrients and macronutrient Sources:
Carbohydrates: Complex & Sugar
1. Briefly describe your typical dietary carbohydrate intake (complex and
sugar).
30.8% of my daily calories come from complex carbohydrates
and 21.0% come from sugar.
2. If your Nutrition Assessment is below the DRI range, list the specific
foods that you can increase in your diet to correct for the deficiencies.
I need to eat more carbohydrate and fiber-rich foods. Whole
grains such as brown rice, or whole wheat noodles should be
added to my diet. Oat cereal, oatmeal, and popcorn are good
snacks to include in my diet as well.
3. If your Nutrition Assessment is above the DRI range, list the specific
foods that you can decrease in your diet to correct for the excesses.
N/A
4. Be sure to include your intake values and the DRI in your discussion.
35% of my daily fiber, 59.8g of sugar, 87.61g of complex
carbohydrates
5. Refer to the text book for specific foods recommendations.
Whole grains such as brown rice, or whole wheat noodles
should be added to my diet. Oat cereal, oatmeal, and popcorn
are good snacks to include in my diet as well.

Fat: Saturated, Polyunsaturated, Monounsaturated, Trans
1. Briefly describe your typical dietary fat intake (saturated, mono-
unsaturated, poly-unsaturated, and trans fats).
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My dietary fat intake does not exceed the DRI, which is good,
however I do consume more monounsaturated,
polyunsaturated, trans-fats and cholesterol than I should. By this
I mean, I should consume as close to none as possible, but I do
get around 10g for the first two, .11g trans fats, and 183.82mg
of cholesterol daily.
2. If your Nutrition Assessment is below the DRI range, list the specific
foods that you can increase in your diet to correct for the deficiencies.
I could drink more low-fat milk; eat more low-fat cheese and
yogurt.
3. If your Nutrition Assessment is above the DRI range, list the specific
foods that you can decrease in your diet to correct for the excesses.
For the monounsaturated, polyunsaturated, trans-fats and
cholesterol, I should reduce the processed and high-fat content
foods that I eat. I consume a lot of peanut butter, so I should
cut back on this.
4. Be sure to include your intake values and the DRI in your discussion.
The DRI for saturated fats is less than 18g. I consumed 12.11,
which is good because I didnt exceed 18g. I should technically
not consume any monounsaturated, polyunsaturated, trans-fats
and cholesterol but I did, however not in excess.
5. Refer to the text book for specific foods recommendations.
Healthy fats, like omega-3 oils which come from foods such as
salmon, and olive oil.
Protein
1. Briefly describe your typical dietary protein intake.
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I take in 95% of my DRI for protein. It mainly comes from the
meats I eat with my dinners, such as shrimp, ground beef in
spaghetti sauce, and the chicken in my chicken salad.
2. If your Nutrition Assessment is below the DRI range, list the specific
foods that you can increase in your diet to correct for the deficiencies.
I am just below the DRI range, so I should add something small,
but still protein rich to my diet, like nuts (almonds, walnuts,
cashews, macadamia nuts, etc)
3. If your Nutrition Assessment is above the DRI range, list the specific
foods that you can decrease in your diet to correct for the excesses.
N/A
4. Be sure to include your intake values and the DRI in your discussion.
The DRI is 48.99g and my intake was 46.56g, which is 95% of
my DRI for protein.
5. Refer to the text book for specific foods recommendations.
I should try to get my protein from seafood, and lean meat and
poultry with low fat content.

Essential Fatty Acids
1. Briefly describe your typical Essential Fatty Acid Intake.
For my essential fatty acids, I take in most of their content from
Eggo waffles, my spaghetti dinner, and chicken salad. I get 64 and
76% of my DRI for the PFA 18:2 linoleic and PFA 18:3, linolenic,
respectively.
2. If you are below the DRI, list the specific foods that you can increase in
your diet to correct for each essential fatty acid deficiencies.
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I should increase my omega-3 and omega-6 intake, which can
come from flaxseeds, canola oil, walnuts, and green leafy
vegetables like kale.
3. If you are above the DRI, list the specific foods in your current diet that
you can keep in your diet to maintain your current intake levels.

Vitamins
1. Briefly describe your typical diet that resulted in the vitamin percentages.
I consume a good amount of orange juice, which would explain my
high vitamin C content. My vitamin A comes mostly from carrots,
and Eggo waffles. Most of the nutrients I consumed came from my
protein-rich meals, like spaghetti with meat sauce, chicken salad,
and risotto with shrimp.
2. List the vitamins that are below the DRI recommendations (100%).
a) List the foods that can be increased in your diet to increase these
vitamins
All of the vitamins but vitamin C are below the DRI. This means in
general I need to increase my dietary intake, because I think this is
more a quantitative error than a qualitative one. I should consume
more antioxidant food, such as red beans, wild blueberries,
artichokes, kale, and prunes.
3. List the vitamins that are above the Upper Level.
a) List the foods that can be decreased in your diet to decrease these
vitamins
b) Remember the DRI (100%) is NOT the Upper Level. Table 3.8 in
your textbook lists the values for the specific vitamins and minerals
that have Upper Levels. The actual values will need to be
compared, not the %.
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I do not consume any vitamins at Upper Level amounts.
4. Be sure to include your intake values and the DRI in your discussion.
If you refer to my chart, you will see that I do not reach my DRI for
any vitamins excluding Vitamin C. I get over 50% for all but Vitamin
D and Alpha-Tocopherol, which are 27 and 30%, respectively.
Vitamin Ds main source, however is the sun, and I spend a good
amount of time outside between classes, doing school work
outside, and running around campus.
5. Refer to the text book for specific foods recommendations.
I should increase my intake of leafy greens, whole grains and
legumes for riboflavin, soymilk for calcium.

Minerals
1. Briefly describe your typical diet that resulted in the mineral percentages.
The only mineral, which I consume my DRI for, is sodium. The
sodium I consume mainly comes from spaghetti with meat sauce
and low mein. Calcium is close at 97% my DRI, coming mostly from
orange juice, milk, and Eggo waffles. The rest of the minerals I
should be including in my diet are 53, 50, 33, and 53% for iron,
magnesium, potassium, and zinc, respectively. These come mostly
from my hearty meals, like risotto with shrimp, spaghetti, and
surprisingly, Eggo waffles.
2. List the minerals that are below the DRI recommendations (100%).
a) List the foods that can be increased in your diet to increase these
minerals
The minerals I should be including in my diet are 53, 50, 33, and
53% for iron, magnesium, potassium, and zinc, respectively.
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3. List the minerals that are above the Upper Level.
a) List the foods that can be decreased in your diet to decrease these
minerals
b) Remember the DRI (100%) is NOT the Upper Level. Table 3.8 in
your textbook lists the values for the specific minerals that have
Upper Levels. The actual values will need to be compared, not the
%.
Sodium is the only mineral at upper level, at 110% of the DRI. This
is not Upper Level, however. To decrease my sodium intake I
should watch the processed food, and restaurant food I get, such
as low mein.
4. Be sure to include your intake values and the DRI in your discussion.
5. Refer to the text book for specific foods recommendations.
Whole grains, dried fruits, legumes, vitamin C to enhance iron
absorption, beans, nuts, and seeds.

Fiber and Water
1. Briefly describe your typical fiber and water intake.
My fiber intake is much too low, at 35% of my DRI. My water intake
is at 84% of my DRI. Most of the fiber I consumed came from the
spaghetti, peanut butter and jelly sandwich and a banana.
2. Are you consuming enough water each day? If not how will you correct
this?
I am not consuming enough water in a day. To fix this, I should
carry a water bottle around with me that has fluid ounces marked
so I can watch my progress and know when I need to consume
more.
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3. Are you taking in enough fiber? If not how will you correct this (list the
specific foods)?
Whole grain cereals or bran, breads, fruits like blackberries or
bananas, and vegetables such as carrots or broccoli.
4. Be sure to include your intake values and the DRI in your discussion.
5. Refer to the textbook for specific foods recommendations.
Eggplant, pear, peas, oranges, brown rice, cauliflower.

Caloric Balance and Energy Expenditure
1. Briefly compare your caloric intake to your estimated energy expenditure
(Harris-Benedict Equation).
I nearly doubled my caloric intake in my energy expenditure
(1137.93 kcal consumed, 2163.35 kcal burned).
2. Using the Nutrition Assessment, on average, do the calories you
consumed each day equal the calories you calculated for daily energy
expenditure?
The calories I consumed each day did not remotely equal the
calories I calculated for my daily energy expenditure.
3. Are you gaining or losing weight
I am losing weight from this difference.
4. If you are not gaining or losing weight, and there is a difference in the
intake vs expenditure, please briefly explain possible error that caused
the difference.
N/A
5. What are your plans for the future dietary changes based on these
results?
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I need to increase the quantity of food in my diet to meet my DRIs
for my vitamins in minerals. I also should make sure the quality of
food is good by eating fresh fruits and vegetables, low-fat dairy
products, lean meats, and whole grains.
6. Be sure to include your caloric intake values, estimated energy
expenditure, ideal body weight and actual body weight in your
discussion.
My ideal body weight is 144 and my actual body weight is 147,
which should be easily attainable with my caloric intake and
calculated energy expenditure values.
Possible Errors
Were there any errors when recording your food intake?
o No, I kept up with all of my food daily.
Were there any errors in your food reporting or in your energy
expenditure calculations?
o I did put in recipe-based meals like spaghetti with meat sauce and
risotto with shrimp, which could be slightly different in calories and
nutrients from the actual recipes I consumed. This would create a
slight error in my average daily caloric intake.
Do you think this affected your results?
o I do not think this could greatly affect my results. Such slight
fluctuations would not greatly sway my percentages.
What errors could have occurred: estimation of portions, calculations,
activity level, etc.?
o My activity level, I feel is slightly more than the calculation charts
suggest. This would cause a change in my overall average energy
expenditure number, and thus change my calorie deficit. My
estimation of portions was in fact estimations, so these accuracies
could be slightly skewed as well.
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Conclusion:
I never considered my diet particularly poor until I did this project. Though
I am not necessarily eating food that is bad for me, I am not eating enough food
at all. Nearly every nutrient in my diet is below my DRI, which is concerning.
30.8% of my daily calories come from complex carbohydrates and 21.0% come
from sugar. I need to eat more carbohydrate and fiber-rich foods. Whole grains
such as brown rice, or whole-wheat noodles should be added to my diet. Oat
cereal, oatmeal, and popcorn are good snacks to include in my diet as well. My
dietary fat intake does not exceed the DRI, which is good, however I do consume
more monounsaturated, polyunsaturated, trans-fats and cholesterol than I
should. I could drink more low-fat milk; eat more low-fat cheese and yogurt to
increase my dietary fat intake. I consume a lot of peanut butter, so I should cut
back on this I take in 95% of my DRI for protein. It mainly comes from the meats I
eat with my dinners, such as shrimp, ground beef in spaghetti sauce, and the
chicken in my chicken salad. I am just below the DRI range, so I should add
something small, but still protein rich to my diet, like nuts (almonds, walnuts,
cashews, macadamia nuts, etc). I should increase my omega-3 and omega-6
intake, which can come from flaxseeds, canola oil, walnuts, and green leafy
vegetables like kale. All of the vitamins but vitamin C are below the DRI. This
means in general I need to increase my dietary intake, because I think this is
more a quantitative error than a qualitative one. I should consume more
antioxidant food, such as red beans, wild blueberries, artichokes, kale, and
prunes. Vitamin Ds main source however is the sun, and I spend a good amount
of time outside between classes, doing schoolwork outside, and running around
campus. I feel my diet and physical activity could both be improved upon with
increasing the amount of food I eat and the amount of time I exercise a week. I
should also make sure I am consuming foods rich in the nutrients I lack. o My
activity level, I feel is slightly more than the calculation charts suggest. This
would cause a change in my overall average energy expenditure number, and
thus change my calorie deficit. My estimation of portions was in fact estimations,
so these accuracies could be slightly skewed as well.
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References:
Hoeger, Werner W. K., and Sharon A. Hoeger. Principles & Labs for Fitness and
Wellness. 12th ed. Belmont, CA: Wadsworth, 2014,
2012.Http://1285528808.reader.chegg.com/reader/book.php?id=f7b9f0ac5
b833453810b5e6698a366be. Cenage Learning. Web.