Diet Analysis Assignment

Part 2: Analysis questions and tables

(Total 75 pts)
Name: ___Tricia Hart_________________________
Use the results from the printouts from Part 1 to complete the following assessment questions. Neatness
counts!
*All required printouts (5 pts)
Section A Macronutrient Report (10pts)
Nutrient

Amt Consumed (g)

Total Calories

N/A

Calories Consumed
(kCal)

% Total Calorie Intake

1662.65 kCal

N/A

Protein

96.58 g

386.32 kCal

177%

Carbohydrate

246.05 g

984.2 kCal

102%

Total Fat

42.8 g

385.2 kCal

73%

Saturated Fat

10.32 g

92.88 kCal

63%

Fiber

23.51 g

Alcohol

N/A

N/A
N/A

N/A
N/A

* Answers must be rounded to two decimal places

Section B Micronutrient Report (10pts)
Nutrient

DRI (RDA)

Intake

% RDA

Thiamin

1.10 mg

1.54 mg

140%

Riboflavin

1.10 mg

1.87 mg

170%

Niacin

14.00 mg

22.07 mg

158%

Vitamin B6

1.30 mg

2.04 mg

157%

Vitamin B12

2.40 g

3.35 g

140%

Folate

400.00 g

558.79 g

140%

Vitamin C

75.00 mg

84.58 mg

113%

Vitamin D

15.00 g

3.47 g

23%

Vitamin A (RAE)

700.00 g

1012.17 g

145%

Vitamin E
(-tocopherol)
Calcium

15.00 mg

7.06 mg

47%

1000.00 mg

1015.33 mg

102%

Iron

18.00 mg

14.37 mg

80%

Sodium

2300.00 mg

2011.99 mg

87%

1. List two weak points of your diet based on the results of your dietary analysis. Do not just talk about
nutrient intakes only but focus on your food intake from a MyPlate analysis as well. (2.5 pts):
a.
I have low dairy in take (36.7%) and as a result low Vitamin D as well.

b.

I have far too many empty calories (293.7%) and a lot of sugar intake as a result.

2. Identify two foods you could consume to strengthen the weakness identified Do not just talk about nutrient
intakes only but focus on your food intake from MyPlate analysis as well. (2.5 pts)
a.

I could consume more milk and cheese to combat my low vitamin d and dairy intake.

b.
I could consume fewer foods without nutritional value that are also high in sugar, such as
graham crackers and fruit snacks.

3. List two strong points of your diet based on the results of your dietary analysis. Do not just talk about
nutrient intakes only but focus on your food intake from a pyramid analysis as well. (5 pts)
a.
My grains intake is near 100% and as a result my carbs are only somewhat over my
recommended daily value.

b.
My vegetable intake is only slightly low, and along with that my vitamin A (IU) is also not
below the recommended value.

4. Does your intake of protein exceed 100% of your recommended intake (5 pts)? (Note: You will have to
calculate your recommended intake and compare it to your actual intake based on formula we
talked about in class). Show your calculation.
Calculation: 96.58 g Protein
160 lbs/2.2= 72.7 kg
72.7 kg x 0.8 g protein/kg weight= 58.16 g RDA
(96.58 g protein consumed/ 58.16 g RDA)x 100=166.1%

Yes _X___

No ____

5. Does the percentage of calories (kcal) you consume from total fat fall within the recommended range of 20
to 35% of total calories? (2.5 pts)
385.2 kcal/ 1662.5 kcal=0.232x100= 23.2%
Yes _X___

No ____

6. Is the percentage of calories (kcal) you consume from saturated fat less than the recommended limit of 7 %
of total calories (kcal)? (2.5pts)
92.88 kcal/ 1662.5 kcal=0.0559x100=5.59%
Yes __X__

No ____

7. Is your average daily intake of sodium is less than 1,500 mg/day? If the answer is no, which foods in your
diet can be removed or replaced by other low sodium foods to reduce you intake of sodium? (5 pts)
Yes ____

No __X__

What Foods that can be removed or replaced?

Processed Foods. For example, canned foods and prepackaged foods and replace them with raw and natural
foods.

8. List the vitamins and minerals consumed over 200% of the recommended intake level:
(2.5 pts)
-Vitamin A (IU)

9. List vitamins and minerals consumed under 75% of the recommended intake level:
(2.5 pts)
-Vitmain D (ug)
-Alpha-Tocopherol
-Potassium
10. Are you getting enough fruits, vegetables and dairy? Why or why not? (5 pts)
I am getting more than enough fruits daily because I enjoy eating them and they are a convenient snack. I am
not getting enough dairy because I was not aware that I was consuming so little and it is more difficult to eat
on the go, which is often when I eat. I am almost to my recommended intake in vegetables (88%) because I
like to eat salads for meals, but do not include veggies throughout my day and did not know I needed more in
my diet.

11. How many grams of fiber did you consume? Is this enough? Why or why not? (5pts)
23.51 grams. It is 94% of my recommended value, so not quite enough. I did not really pay attention to my
fiber intake and did not know I needed to consume more. I am low in vegetables though, which could account
for the slight difference.
12. What is your required daily total caloric intake (give an actual number)? Are you getting enough total
calories for your age, height, weight and activity level? Your answer should be based on actual facts from
class lecture which took BMR, PA and TEF in account. Use the Harris Benedict Equation discussed in
class. Show your calculation. (5pts)
58= 68x2.54cm= 172.72 cm
160 pounds/2.2=72.2 kg
BEE=655.1+9.6[72.7 kg]+1.9[172.72 cm]-4.7[19 yrs]
655.1+697.92+328.17-89.3=1591.89 kcal at rest
Moderately Active: 1.55
1591.89 kcal x 1.55=2,467.43 kcal

13. Prepare a brief paragraph (5-10 sentences) about how you intend to use this information to modify your
diet and why you wish to do so . Be neat! (5 pts)
I need to cut down on empty calories because they are at almost 300% and I am lacking nutrients in
some areas that I could replaces those calories with. I am going to decrease my intake of processed foods
because my sodium intake is high, I am going to replace the empty calories and processed foods with
vegetables, which are a little bit low. I plan to increase my dairy significantly and in turn brig up my vitamin D
intake. As a result of those changes, my daily intakes should be closer to the recommended values.