Philip Shambrook 2011000867 BRS5.

45 Nutrition Activity and Health Assessment 1 Dietary Analysis Report

BRS5.45: Nutrition Activity and Health Assignment 1 Dietary Analysis Report Philip Shambrook 2011000867

Page 1

Philip Shambrook 2011000867 BRS5.45 Nutrition Activity and Health Assessment 1 Dietary Analysis Report

Nutrition Dietary Analysis Report

Contents
Contents ............................................................................................................................................................. 2 Introduction ......................................................................................................................................................... 3 Aim ............................................................................................................................................................4 Objective ...................................................................................................................................................4 Method ................................................................................................................................................................ 4 Results ................................................................................................................................................................ 5 Discussion .......................................................................................................................................................... 5 Micronutrients ...........................................................................................................................................7 Recommendations .............................................................................................................................................. 8 Conclusions ........................................................................................................................................................ 9 Energy Calculations ..........................................................................................................................................10 References .......................................................................................................................................................11

Page 2

Philip Shambrook 2011000867 BRS5.45 Nutrition Activity and Health Assessment 1 Dietary Analysis Report

Introduction
According to most scientific and government data there is wide recognition that obesity is reaching epidemic proportions (Hill & Peters, 1998). Within the New Zealand context, studies show an increase in the prevalence of obesity across all genders and age groups(Health, 2008). It is increasingly important to consider dietary analysis as a means of monitoring nutritional intake either for individuals or population groups. For athletes, the correct intake nutritional intake can make the spit second difference between being first or first loser. And not just in competitions. Athletes spend the majority of time training. The event comprises only a small part of the whole. A diet comprising all the recommended levels of macro- and micro-nutrients, ingested at the required proportions at the required time, will ensure the best results from training are achieved. Nutritional analysis maybe used to analyse the dietary intake of an individual or a group of people. The analysis may be used to recommend ways in which a diet may be changed to improve health outcomes, to improve athletic performance or monitor changes to population groups. For best results, individual studies are best carried out over a period of time. This will enable trends in intake to be better identified. There are number of different methods of carrying out a nutritional assessment. In general, data is collected from a subjects recording of all food, including any beverages, over a period of time. Recorded data includes food types, size of portion and frequency consumed. The dietary information obtained is then compared against recommended daily intakes (RDIs) and recommendations presented as required. Food diaries detailing portion size, weighed or estimated, over a period of days provide a reasonable assessment of a subjects diet. The diary places quite a burden on the subject. Each portion of food has to be weighed or portion size estimated before consumption or use. Time periods are usually restricted to no more than 7 days. Food diaries are useful research tools or for clinical studies where a detailed assessment is required in order to attend to underlying health issues that may be related to poor nutritional choices. Other methods, such as 24 hour recall interviews, food frequency studies, and household food surveys allow for data from larger groups to be collected. While not

Page 3

Philip Shambrook 2011000867 BRS5.45 Nutrition Activity and Health Assessment 1 Dietary Analysis Report

delivering the level of accuracy of food diaries, these methods do help with the identification of trends in the larger populations A number of fairly robust scientific methods exist which are largely used for accurate scientific analysis of macro and micro nutrient intakes. Information derived from such studies can be used in the formation of the various guidelines against which population or subject based data can be measured. From a personal perspective I hope to gain a more detailed insight to my diet. I consider myself a healthy eater tending towards healthy food options where possible. As one of the larger endurance athletes taking part in ultra-marathons and ultra distance triathlon, I am keenly aware of the need to monitor my weight. I do try to ensure my nutritional intake is periodised, to match my training needs. I train anything from 5 hours a week to 20 hours a week so try to ensure my nutritional intake is adjusted accordingly. Aim The aim of this report is to analyse my dietary information recorded in a food diary over a period of 4 days; compare that data with recommended daily intakes (RDI); compare energy intakes with estimated energy requirements; and prepare recommendations for improvement or adjustment as required. Objective The objective of this report is to bring about any necessary dietary changes identified in the analysis in order to improve health outcomes and athletic performance.

Method
I kept a food diary for 4 days from Sunday to Wednesday, recording all that I ingested during that period. The data collected was input into a dietary analysis program called SERVE. SERVE produced a number of graphs and tables comparing the data recorded with RDIs. From this analysis I was able to consider my diet and compare it with RDIs relevant to my age and exercise level An estimate of my daily energy requirements was calculated to allow me to compare my energy intake with my energy expenditure. My activity levels were based on my current level of activity, rather than a level associated with higher amounts of training. I am tapering for an event and also recovering from an injury. Both factors have resulted in a lower level of activity for me than would be usual.
Page 4

Philip Shambrook 2011000867 BRS5.45 Nutrition Activity and Health Assessment 1 Dietary Analysis Report

Results
The completed food diary sheets, output graphs and tables from the SERVE program and estimated energy calculations are attached at the end of this report. The pie charts derived from the SERVE program provide a quick visual analysis of the macro nutrients in the diet compared to the RDIs. Macro nutrient intake over the 4 day period of the survey was generally in line with the RDIs. Some deviation on a daily basis can be expected. If we consider the average values we can see that the intake is very much in line with the RDIs Carbohydrate 55.7%, Protein 17.3% and Fat 26.9%. The results indicate a preponderance of monounsaturated fats or good fats. Micronutrients do have a more significant degree of deviation from the RDIs. It is hard to clearly identify trends over a 4 day period as the time frame is too short. There are a number of vitamins and minerals recorded in quite low amounts that could be indicative of an underlying trend. In particular both calcium and vitamin D levels are low throughout. It should be noted that a major source of vitamin D is the sun. This report could possibly be indicating a low level of intake, as opposed to an actual deficit. Further blood analysis would be required to detect actual levels. The energy calculations indicate an energy requirement of 8225 kJ/day. My dietary analysis indicates some differences in the day to day intake. This is possibly due to the difficulty in accurately assessing portion size and identifying appropriate foods in the SERVE program. Since my body weight has not fluctuated very much over the years I can assume that my diet generally meets my energy needs.

Discussion
The macro nutrient content of the diet follows RDIs fairly closely. Energy intake requires some consideration to ensure the intake matches requirements. It is possible the discrepancies are due to recording accuracy, but the wide variance across the 4 days does indicate the possibility of a diet low in energy intake on occasion. As the fat intakes are, broadly speaking, in accordance with RDIs, increasing fat, i.e. eating more energy dense foods would not be recommended. Any deficit in energy intake should be addressed by increasing quantities of food that are well balanced in terms of macro nutrients. The significantly low levels of vitamin D and calcium require attention or further investigation. Calcium deficiency may not be apparent in the short term but the long
Page 5

Philip Shambrook 2011000867 BRS5.45 Nutrition Activity and Health Assessment 1 Dietary Analysis Report

term effects are quite deleterious. Long term calcium deficiency can lead to osteoporosis unless measures are taken to address the low intake levels quickly. Since vitamin D and calcium are closely related steps should be taken to increase both simultaneously if necessary. Following RDIs can only be viewed as a guideline for the general population. Athletes have particular needs that will vary as exercise intensity and duration varies during a periodised training program. For athletes it is better to consider a range of optimal macronutrient values rather than specific percentages. Fitzgerald (Fitzgerald, 2009) suggests an optimal macronutrient range rather than fixed percentages. For athletes these should be: Carbohydrates 40% to 60% Protein 10% to 25% Fat 20% to 40% When considering my dietary intake during the 4 day recording period all 4 days correlate very closely with these recommendations. However, this was achieved unconsciously rather than following a particular diet. This is something I have been aware of over time, but have done little to address. When considering the macronutrient content of the foods ingested there is little need to change the proportions. Adjusting the caloric intake to take into account changing energy requirements due to training demands can simply be achieved by consuming proportionately more from each macronutrient group, carbohydrate, protein and fat at the same time. Fitzgerald provides a wide range of intakes that allow for almost infinite variation in intake. What will be important, and this is covered quite well in Fitzgerald, is the need to consider actual energy requirements more closely and balance that need with intake more closely. The range of foods ingested is quite small. As a result, a number of vitamins and minerals will likely always be at low levels. Vitamin D for instance is found in oily fish amongst other things. Adding more fish to the diet could lead to a positive increase in the amount of vitamin D. Calcium and zinc intake can likewise be increased by focusing specifically on food with a higher density of those micronutrients. Changing the diet to incorporate more green leafy vegetables, oily fish and tofu will address the deficiencies of calcium, vitamin D and zinc without affecting the macronutrient balance

Page 6

Philip Shambrook 2011000867 BRS5.45 Nutrition Activity and Health Assessment 1 Dietary Analysis Report

significantly. Care will need to be taken to balance food intakes across a week particular when ingesting oily fish. Too much fish and chees in one day could well lead to an overload in fats for the day. While not necessarily a problem on occasion, more often could lead to excessive fat intake. The key is balance and moderation at all times. A well balanced diet at all times will allow for caloric intake to be adjusted without having to consider increasing or decreasing the amounts of macro- or micro-nutrients. As a person who can eat just about anything without a gag reflex, I will not have to concern myself too much with eating specific foods targeted at a specific macro-nutrient.

Micronutrients Calcium is found in most dairy products made from milk, fish with edible bones such as sardines, pilchards and salmon, green leafy vegetables and tofu. In the human body 99% of calcium is found in the bones and teeth. The primary role of calcium is the formation of bones and teeth. Calcium also has roles with blood clotting, transmission of nerve impulses, muscle contraction and liver glycogen (Pearce 2000). Calcium is deficient in the diets of most sedentary and active adults. There are few short term consequences to calcium deficiency. Osteoporosis, also known as brittle bones, is a long term consequence of continued calcium deficiency. (McArdle 2009) Vitamin D functions as a hormone and works with calcium to form bones and teeth. It also regulates calcium levels in the blood. Food source for vitamin D include oily fish such as salmon and herrings, and liver. Some dairy products are fortified with vitamin D. Another source of vitamin D is through the action of ultraviolet radiation on the skin. The main function of Vitamin D is the absorption of calcium and phosphorus to be used to form bones. Rickets is probably the best know of vitamin D deficiency but is largely unknown currently. Where there is both calcium and vitamin D deficiency, osteomalacia, and softening of the bone can occur. Toxic levels of vitamin D can quickly be reached if supplements are used to correct a deficiency, leading to loss of appetite, formation of calcium stones in the lungs and kidneys. In extreme cases, kidney failure could result from toxic doses in excess of 45 times the RDI (Fitzgerald, 2009) Zinc is important in the metabolism of over 100 coenzymes in the body including protein and carbohydrates and assists in wound healing. It is found in red meat, poultry, dairy

Page 7

Philip Shambrook 2011000867 BRS5.45 Nutrition Activity and Health Assessment 1 Dietary Analysis Report

products, beans, nuts, whole grains and oysters. A deficiency of zinc can inhibit growth, reduce wound healing times and negatively affect taste and smell (Powers, 2011)There are no serious side effects of excessive zinc noted but excess may decrease the absorption of other minerals and increase cholesterol levels (Pearce, 1990)

Recommendations
Carbohydrate, protein and fat content in my diet were, on average over the 4 days of the study. The fluctuations would indicate the need to consider a more balanced diet that consistently addresses the RDIs for carbohydrate, protein and fat. However, as an endurance athlete who usually follows a periodised training program, nutritional needs should be addressed in the same way as training. Caloric intake should be adjusted to suit the demands of training. Provided balance is maintained, the proportions of carbohydrate, protein and fat will stay within the range recommended by Fitzgerald (Fitzgerald, 2009). Micronutrient intake should be more closely monitored. There are some very low levels of minerals and vitamins. These should be specifically addressed to bring the levels up to align more closely with RDIs. Eating a more varied diet would be the best way to ensure these deficiencies are addressed. Adding more foods such as oily fish, grains, pulses, nuts, spinach, broccoli and baked beans will increase the levels of calcium, vitamin D and zinc. Energy intake should more closely follow the energy requirements on a daily basis. My energy requirements are currently low as I am currently undertaking little exercise. To get the best out of training and racing it is important that I ensure my energy requirements are met consistently. I need to more closely monitor my requirements and make calculated adjustments to my diet so as to better meet my training needs. This will ensure that my energy needs are met consistently as planned, rather than fortuitously by guesswork. The results from this one-time study only indicate the possibility of an underlying problem. The daily variations are not because of any planning and only indicate the possibility of problems. To get a better understanding of dietary intake this analysis should be carried out every month, taking into account energy needs based on training volume and intensity.

Page 8

Philip Shambrook 2011000867 BRS5.45 Nutrition Activity and Health Assessment 1 Dietary Analysis Report

Conclusions
This report highlights the need to consider more than one instance of dietary analysis. The spread of results for both dietary intake and energy analysis may be more due to the limitations of the SERVE program than the actual intake recorded. My diet over 4 days does not deviate too far from RDIs. Daily fluctuations indicate that more consistency with intake should be considered to ensure adequate levels of carbohydrate, protein and fat are ingested. At a micronutrient level, more analysis is required to determine whether there is an underlying trend of low micronutrient intake. Energy levels in the diet also need to be considered in more detail to ensure consistency. I am not too concerned at the moment as I am resting between events and training. However, once training commences I will need to ensure my energy requirements are consistently met.

Page 9

Philip Shambrook 2011000867 BRS5.45 Nutrition Activity and Health Assessment 1 Dietary Analysis Report

Energy Calculations

Weight (kg) 79

Resting Metabolic Rate factor (male 30-60) 11.6

Resting metabolic rate kcal 1745.4

Activity Level Resting Very Light Light Moderate Heavy Totals

Thermic Effect Of Activity Hours per day RMR factor 8 1 12 1.5 2 2.5 1 5 1 7.5 24

Total TEA 8 18 5 5 7.5 43.5

TEA /hr 0.33 0.75 0.21 0.21 0.31 1.81

KCal/day

3163.5375

Thermic effect of feeding (TEF) = (RMR + Total TEA) x 0.1 TEF kcal/day 178.89 Total energy expended (TEE) for the day = (RMR +Total TEA) +TEF + extra need TEE kcal/day 1967.79 TEE kJ/day 8225.3622

Page 10

Philip Shambrook 2011000867 BRS5.45 Nutrition Activity and Health Assessment 1 Dietary Analysis Report

References
1. Fitzgerald, M. (2009). Racing Weight. Boulder: Velo Press. 2. Health, M. o. (2008). A Portrait of Health: Key results of the 2006/07 New Zealand Health Survey. Wellington: Ministry of Health. 3. Hill, J. O., & Peters, J. C. (1998). Environmental contributions to the obesity epdemic. Science, 280(5368), 1371. 4. Pearce, J. (1990). Eat to Compete: Sports Excellence Through Good Nutrition. Auckland: Reed. 5. Powers, C. G. H. (2011). Human Nutrition (12 ed.). London: Elsevier.

Page 11