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Kassie Moreno

HLTH2021
Diet Analysis

1. List the website/program(s) which you chose (2 points)

MyFitnessPal: phone app


MyPlate: phone app
Chronometer.com: website

2. Enter 1 day of all of the food and beverages you consumed into each of the 3 websites/programs (5
points)
**See food log

3. Include the following printouts/reports from each of the websites/programs (8 points):

a. Recommended calories/macronutrients/micronutrients
**See log
b. Your 1-day food record
**See log
c. Reports that provide actual caloric intake, macronutrient and micronutrient values
**See log
d. Exercise reports, if available
**See log

4. What was the recommended amount of calories from each of the websites/programs? Did you
consume more or less of the recommended calories? (2 points)
**See log for recommended

MyFitnessPal: I exceeded the recommended, but the app showed that each food was double the
calories than what the other two apps showed.
MyPlate: I was lower than recommended the first two days and higher on the third.
Chronometer: gave a min and max energy intake and the first day I was under, second I was in
the middle and third I was slightly high but I stayed in a good range.

5. Did you meet your carbohydrate, protein and fat recommendations? List the actual amounts you
consumed and then the recommended amounts of each macronutrient for each website/program in a
table format. (2 points)

MyFitnessPal: Mon 110g


-Carb Goal: 255 Tues 170g
Sun 453g **I was a little high in fats. Most of
Mon 519g the time it is from good fats like
Tues 669g Chia seeds, Flax seeds, vegetable
**I was above, but this app doubled oils. I think the last day was so high
my calories and carbs in comparison because of my Treeline Treenut
to the other two. Also, Because I am Cheese Dip, so I could consume less
a vegan I will be high in carbs no processed foods.
matter what. -Protein Goal: 102g
-Fat Goal: 68g Sun 115g
Sun 70g Mon 120g
Tues 152g
**I exceeded my protein goals, but I Chronometer:
dont think its to the extent of -Carb Goal: 130g
concern. Sun 130g
Mon 269g
MyPlate: Tues 306g
-Carb Goal: 40% **Again, always going to be high in
Sun 56% carbs.
Mon 55% -Fat Goal: 25g
Tues 52% Sun 45g
**Again, I am always going to be Mon 51g
high in carbs as a vegan. Tues 83g
-Fat Goal: 30% **I exceeded my fat goal. I could
Sun 28% watch my cooking oils, the few
Mon 26% processed foods I consume, but a lot
Tues 33% comes from things like nuts, seeds,
**I was pretty close to my goal the and vegetable oils.
whole time. -Protein Goal: 65g
-Protein Goal: 30% Sun 48g
Sun 15% Mon 75g
Mon 19% Tues 89g
Tues 15% **I exceeded my goal 2/3 days, and
**When It calculates as percent of Sunday was my cheat day. I could
diet rather than grams it throws the have had a few more nuts and beans
numbers off. When I go in day to that day to hit my goal.
day my amount in grams is a very
normal healthy level.

a. If you were above or below the recommended amount list 3 foods that would help you meet
your recommendations. (3 points)
**See each section above

6. List the micronutrients that you were below the recommended amounts, from each of the
websites/programs.

a. Chose 3 micronutrients that were below the recommendation; list 3 foods that would help
increase EACH of these micronutrients (3 micronutrients x 3 foods = 9 foods!). (5 points)

1. Vitamin D: Fortified nut milks, fortified mushrooms, vitamin supplement, sunlight.


2. Choline: Soy milk, tofu, quinoa, broccoli.
3. Potassium: Lima beans, sweet potato, banana, lentils, tomatoes, peanut butter.

7. List your water and fiber recommendations and the amount you actually consumed.
**See log

a. If you did not meet your water recommendation, what are some strategies to help you
improve your water/fluid consumption?
I didnt meet my personal water goal. There is an app called plant nanny that I had for a while
that would track your water intake and if you didnt drink enough your plant or plants would
die. I think this helped for a while then I stopped because I kept killing them. The reminders
and accountability helped though.
b. What are some foods that are considered a good source of fiber? (3 points)
Lima beans, lentils, black beans, whole wheat spaghetti, raspberries, chickpeas, barley, pears.

8. Determine your BMI; show the calculations. What category (normal weight, overweight, etc.) does
your BMI put you in? Do you feel BMI accurately reflects your health and body weight? Why or
Why not? (2 points)

77kg/1.7=45.3 45.3/1.7= 26.6 26.6 is just barely on the overweight scale


I think it is pretty accurate, I am in the process of toning. I was at a 29, just below obese during the
summer semester before I adopted a vegan diet. Now with my plant based diet and focused exercise
routine I am getting back into shape.

9. Conclusion: Based on what you learned from your analysis of your 3-day food record, what are 3
change(s) would you make to your diet? How do you plan on implementing the change(s)? (5 points)

1) More water: Re-download Plant Nanny and keep my plants alive. Make a goal for specific
times of the day and refill water anytime Im near a good source (school fountains are
terrible)
2) Vitamin D supplement: Go to Daves Nutrition and get a supplement to use more through
winter less through summer.
3) Be more aware of fats and where they are coming from: I think I will continue to use
chronometer because it is so specific and easy to use and it will help me be aware of this
information.

Critique

1. Which of the websites/programs do you think the recommended calories are more accurate to
meet your diet and exercise needs? Why? (3 points)
Chronometer because It expresses calories as a minimum and maximum giving you the choice depending
on personal goals to stay in a healthy range.
2. Did your websites/programs give you BMI? If yes, did they also provide any information about
why BMI might be useful in assessing health? Describe. (2 points)
Chronometer was the only one to give BMI but didnt explain it.
3. Were there other nutrition or exercise tools available on the website you chose? Describe. Do
you feel they could be helpful? Could they potentially be providing misinformation? (3 points)
-MyFitnessPal and MyPlate:
They are similar in they had communities and articles. I could see this being helpful for
advice, updated information and accountability.
They both let you add recipes but units of measurements get confusing because not all are
available for every ingredient, and many specialty ingredients I use could not be found.
MyFitnessPal gave very different numbers on Carbs, Calories, etc. than the other two apps so
this could be a misinformation.
MyPlate calculates macros in % of daily diet and these numbers can be misleading because
you can hit above recommended goal and still be low percentagewise. (Ex: I eat a lot of carbs
so that percentage is high leaving less for protein although I exceeded my protein goal by
gram each day) This defiantly is misinformation especially to the untrained eye.
-Chronometer:
It has an extensive list of micronutrients and broke down micronutrients into important parts.
As a vegan and aspiring trainer, I plan on attracting vegan and vegetarian clients, and in these
communities micronutrients are a widespread concern so this app helps keep track. I also
like it to highlight a typical omnivores diet because many people that arent vegan are lacking
in nutrients as well.
It calculates BMR and adds it into energy expenditure along with exercise.
Has an added feature called Oracle that helps you look for foods high in nutrients you are
deficient in.
You can add in recipes and portion sizes with all units of measure available and an extensive
food list.

4. Would you recommend these websites/programs? To whom? Why or Why not? (5 points)
Only Chronometer. The other two were hard to use, gave less information, seemed less accurate.
Chronometer has more options and information. It also lists micronutrients which is important to be
aware of as a vegan. I think it would be a great resource for anyone who knows how to use a computer
because I think everyone should be more aware of what they are consuming.

Three Day Food Log


**See recipe log below

MyFitnessPal
Calorie and Macro Goals: Additional Nutrient Goals: Sunday, October 15

Calories- 2040 Saturated Fat- 23g Breakfast


Carbohydrates- 255g Polyunsaturated Fat- 0g Veggie Burger
(50%) Monounsaturated Fat- (1serving)
Protein- 102g (20%) 0g Lunch
Fat- 68g (30%) Trans Fat- 0g Carrots (1/2 cup)
Cholesterol- 300mg Grapes (1 cup)
Sodium- 2,300mg Dinner
Potassium- 3,500mg Vegan Pizza (1serving)
Fiber- 25g Snack
Sugars- 77g None
Vitamin A- 100% DV Water (50oz)
Vitamin C- 100% DV Exercise- None
Calcium- 100% DV Net Calories- 2,777
Iron- 100%DV Total Calories- 2,777
-Breakfast: 47%
-Lunch: 3%
-Dinner: 50%
-Snacks: 0%
Carbohydrates- 453g
(62%)
Fat: 70g (22%)
Saturated Fat- 16g Monday, October 16 Tuesday, October 17
Polyunsaturated Fat- 6g
Breakfast Breakfast
Monounsaturated Fat-
Roasted Veggies Veggie Burger
2g
(1serving) (1serving)
Protein- 115g (16%)
Lunch Lunch
Cholesterol- 0g
Taco Bowl (1serving) Roasted Veggies
Sodium- 3,892mg
Dinner (1serving)
Potassium- 3,629mg
Veggie Burger Dinner
Vitamin A- 321% DV (1serving) Taco Bowl (1serving)
Vitamin C- 446% DV Snack Snack
Calcium- 107% DV Coffee (1serving) Chips+dip (1serving)
Iron- 198% DV Water (50oz) Carrots (1/2 cup)
Exercise Water (50oz)
Yoga -99kcal Exercise
Elliptical -238kcal Calisthenics -317kcal
Calisthenics -317kcal Weights -202kcal
Bicycling -198kcal Net Calories- 4,051
Net Calories- 2,577 Total Calories- 4,569
Total Calories- 3,428 -Breakfast: 28%
-Breakfast: 14% -Lunch: 11%
-Lunch: 45% -Dinner: 34%
-Dinner: 38% -Snacks: 27%
-Snacks: 3% Carbohydrates- 669g
Carbohydrates- 519g (56%)
(59%) Fat: 170g (32%)
Fat: 110g (28%) Saturated Fat- 25g
Saturated Fat- 20g Polyunsaturated Fat-
Polyunsaturated Fat- 23g
19g Monounsaturated Fat-
Monounsaturated Fat- 74g
42g Protein- 152g (12%)
Protein- 120g (13%) Cholesterol- 0g
Cholesterol- 0g Sodium- 4,340mg
Sodium- 1,959mg Potassium- 6,560mg
Potassium- 6,587mg Vitamin A- 679% DV
Vitamin A- 465% DV Vitamin C- 383% DV
Vitamin C- 377% DV Calcium- 160% DV
Calcium- 167% DV Iron- 347% DV
Iron- 302% DV
MyPlate
Goals Sunday, October 15 Monday, October 16

Calories- 1924 Breakfast Breakfast


Protein- 30% Veggie Burger Roasted Veggies
Fat- 30% (1serving) (1serving)
Carbohydrates- 40% Lunch Lunch
Sodium- 2177mg Carrots (1/2 cup) Taco Bowl (1serving)
Cholesterol- 272mg Grapes (1 cup) Dinner
Sugars- 36g Dinner Veggie Burger
Fiber- 23g Vegan Pizza (1serving) (1serving)
Snack Snack
None Coffee (1serving)
Water (50oz) Water (50oz)
Exercise- None Exercise
Net Calories- 1,109 Yoga -129kcal
Total Calories- 1,109 Elliptical -245kcal
Fat- 36g (56% DV) Calisthenics -90kcal
Saturated Fat- 6g (30% Bicycling -202kcal
DV) Net Calories- 1,117
Cholesterol- 0% Total Calories- 1,783
Sodium- 993mg (46% Fat- 54g (84% DV)
DV) Saturated Fat- 8g (38%
Total Carbohydrates- DV)
161g (84% DV) Cholesterol- 0%
Dietary Fiber- 32g Sodium- 1024mg (47%
(138% DV) DV)
Sugars- 40g (111%DV) Total Carbohydrates-
Protein- 44g (31% DV) 256g (133% DV)
Dietary Fiber- 58g
(253% DV)
Sugars- 49g (135%DV)
Protein- 87g (61% DV)
Chronometer
Tuesday, October 17 Goals
Breakfast *These are minimum Phosphorus- 700mg
Veggie Burger requirements, there is an upper Potassium- 4,700mg
(1serving) limit included on the website. Selenium- 55ug
Lunch Sodium- 1,500mg
Roasted Veggies Carbohydrates- 130g Zinc- 8mg
(1serving) Fiber- 25g
Dinner Fat- 65g
Taco Bowl (1serving) Monounsaturated Fat-
Snack 0g
Chips+dip (1serving) Polyunsaturated Fat- 0g
Carrots (1/2 cup) Omega 3- 1.1g
Water (50oz) Omega 6- 12g
Exercise Saturated Fat- 0g
Calisthenics -135kcal Trans Fat- 0g
Weights -116kcal Cholesterol- 0g
Net Calories- 2,698 Protein- 46g
Total Calories- 2,949 Cystine- 07g
Fat- 116g (181% DV) Histidine- 1.1g
Saturated Fat- 15g Isoleucine- 1.5g
(73% DV) Leucine- 3.3g
Cholesterol- 0% Lysine- 3g
Sodium- 3,402mg Methionine- .7
(156% DV) Phenylalanine- 1.3g
Total Carbohydrates- Threonine- 1.6g
406g (212% DV) Tryptophan- .4g
Dietary Fiber- 78g Tyrosine-1.3g
(339% DV) Valine- 1.9g
Sugars- 44g (121%DV) Water-2,700g
Protein- 119g (83% B1- 1.1mg
DV) B2- 1.1mg
B3- 14mg
B5- 5mg
B6- 1.3mg
B12- 2.4ug
Choline- 425mg
Folate- 400ug
Vitamin A- 2,333IU
Vitamin C- 75mg
Vitamin D- 600IU
Vitamin E- 15mg
Vitamin K- 90ug
Calcium- 1,000 mg
Copper- .9mg
Iron- 18mg
Magnesium- 310mg
Manganese- 1.8mg
Sunday, October 15 B1- 89% Monday, October 16
B2- 195%
Breakfast Breakfast
B3- 58%
Veggie Burger Roasted Veggies
B5- 41%
(1serving) (1serving)
B6- 83%
Lunch Lunch
B12- 42%
Carrots (1/2 cup) Taco Bowl (1serving)
Choline- 34%
Grapes (1 cup) Dinner
Dinner Folate- 75% Veggie Burger
Vegan Pizza (1serving) Vitamin A- 1,193% (1serving)
Snack Vitamin C- 62% Snack
None Vitamin D- 0% Coffee (1serving)
Water (50oz) Vitamin E- 62% Water (50oz)
Exercise- None Vitamin K- 748% Exercise
Calories Burned Calcium- 49% Yoga -164kcal
(including BMR)- Copper- 181% Elliptical -109kcal
2,344 Iron- 71% Calisthenics -76kcal
Total Calories- 1,356 Magnesium- 107% Bicycling -266kcal
Carbohydrates- 196g Manganese- 221% Calories Burned
Phosphorus- 98% (including BMR)-
**The following are listed as Potassium- 40% 2,902
percent of recommended
Selenium- 47% Total Calories-1778
consumption
Sodium- 124% Carbohydrate- 269g
Fiber- 130% Zinc- 68%
**The following are listed as
Fat- 69% percent of recommended
Monounsaturated Fat- consumption
13.7g (no target)
Polyunsaturated Fat- 7g Fiber- 214%
(no target) Fat- 78%
Omega 3- 77% Monounsaturated Fat-
Omega 6- 51% 19g (no target)
Saturated Fat- 8g (no Polyunsaturated Fat-
target) 13g (no target)
Trans Fat- 0g (no Omega 3- 164%
target) Omega 6- 95%
Cholesterol- 0g (no Saturated Fat- 9g (no
target) target)
Protein- 105% Trans Fat- 0g (no
Cystine- 64% target)
Histidine- 80% Cholesterol- 0g (no
Isoleucine- 98% target)
Leucine- 73% Protein- 164%
Lysine- 63% Cystine- 117%
Methionine- 62% Histidine- 160%
Phenylalanine- 129% Isoleucine- 187%
Threonine- 89% Leucine- 139%
Tryptophan- 115% Lysine- 126%
Tyrosine- 80% Methionine- 136%
Valine- 91% Phenylalanine- 244%
Water- 73% Threonine- 160%
Tryptophan- 223% Tuesday, October 17 Protein- 194%
Tyrosine- 144% Cystine- 140%
Breakfast
Valine- 176% Histidine- 173%
Veggie Burger
Water- 111% Isoleucine- 203%
(1serving)
B1- 165% Leucine- 152%
Lunch
B2- 425% Lysine- 133%
Roasted Veggies
B3- 120% (1serving) Methionine- 151%
B5- 127% Dinner Phenylalanine- 268%
B6- 176% Taco Bowl (1serving) Threonine- 179%
B12- 111% Snack Tryptophan- 243%
Choline- 77% Chips+dip (1serving) Tyrosine- 159%
Folate- 168% Carrots (1/2 cup) Valine- 190%
Vitamin A- 1,629% Water (50oz) Water- 108%
Vitamin C- 160% Exercise B1- 204%
Vitamin D- 6% Calisthenics -113kcal B2- 420%
Vitamin E- 90% Weights -202kcal B3- 141%
Vitamin K- 833% Calories Burned B5- 114%
Calcium- 97% (including BMR)- B6- 187%
Copper- 337% 2,624 B12- 111%
Iron- 115% Total Calories- 2,181 Choline- 77%
Magnesium- 224% Carbohydrate- 306g Folate- 188%
Manganese- 433% Vitamin A- 2,183%
**The following are listed as
Phosphorus- 213% Vitamin C- 166%
percent of recommended
Potassium- 84% Vitamin D- 6%
consumption
Selenium- 102% Vitamin E- 113%
Sodium- 88% Fiber- 231% Vitamin K- 844%
Zinc- 143% Fat- 128% Calcium- 101%
Monounsaturated Fat- Copper- 353%
23g (no target) Iron- 141%
Polyunsaturated Fat- Magnesium- 229%
18g (no target) Manganese- 458%
Omega 3- 206% Phosphorus- 224%
Omega 6- 132% Potassium- 86%
Saturated Fat- 13g (no Selenium- 137%
target) Sodium- 142%
Trans Fat- 0g (no Zinc- 151%
target)
Cholesterol- 0g (no
target)
Recipe Log

Taco Bowl (Baked and reheated) Red Onion- 1tsp


So Delicious Dairy free yogurt- .25cup
Sweet Potato- 4oz
Tofu- 3tbsp Veggie Burgers (Food processor, frozen,
Red Potato- 2oz heated)
Quinoa- 1cup
Chickpeas- .1cup Spinach- .3cup
Kidney Beans- .1cup Kale- .3cup
Whole wheat tortilla- 1 Peas- .3cup
Homemade Salsa- 2tbsp Lima beans- .3cup
So Delicious Dairy free yogurt- 1oz Black Beans- .3cup
Cayenne- .1tsp Pinto beans- .3cup
Chili powder- .1tsp Quinoa- .3cup
Red onion- 1tsp Red onion- 1tsp
Garlic- 1tsp Garlic- 1tsp
Nutritional Yeast- .5tbsp Flax seed- .1tsp
Olive oil- .1tsp Chia seed- .1tsp
Flax seed- .1tsp Hemp seed- .1tsp
Chia seed- .1tsp Mixed nuts- .3cup
Hemp seed- .1tsp Whole wheat bread- 2 slices
Hummus- 1oz
Roasted Veggies (Baked and reheated) Nutritional Yeast- .25tbsp

Quinoa- .5cup Chips+Dip


Spaghetti Squash- .5cup
Asparagus- .5cup Treeline Treenut Cheese Garlic Herb- 2oz
Green pepper- .1cup Simply naked pita chips- 1cup
Yellow pepper- .1cup
Coffee
Mushroom- .5cup
Tomato- .5cup Coffee- 16oz
Zucchini- .3cup So Delicious Dairy free vanilla creamer-
Tofu- 2tbsp 4tbsp
Flax seed- .1tsp
Chia seed- .1tsp Vegan Pizza (4 slices)
Hemp seed- .1tsp
Vertical Pizza- Garlic ranch and Toga Party
Olive oil- .5tsp *Was unable to find on any of the apps so I
Cayenne- .1tsp used information from other vegan pizzas
Garlic- .1tsp listed on the nutrition apps.

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