Running head: DIET ANALYSIS PART III
Diet Analysis Part III
Analysis Paper
Ryan Ricardo Elvis Chin
University of Florida
1
DIET ANALYSIS PART III
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Abstract
This paper analyzes my current diet along with what I have learned from this project. I will be
identifying my strengths and weaknesses which includes my kilocalorie (kcal) balance and how
it compares to my Dietary Reference Intake (DRI). Also included will be how my macronutrients
compare to my DRI and the resulted benefits or detriments. Based on my Energy Balance report,
we will see how it compares to my energy expenditure. This paper examines how the dietary
guidelines pertain to me in regards to my intake of nutrients. In addition, I will also discuss the
changes I’ve made to improve my diet along with any change I plan intend to make.
Keywords: Dietary Reference Intake (DRI), recommendation, dietary guidelines
DIET ANALYSIS PART III
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Strengths and Weaknesses
My kcal balance is normally a little up and down. Certain nutrients in my diet are at the
recommended intake levels while others are either under or over the recommended levels. For
example, my actual carbohydrate intake is 451.68 grams with a recommended intake of 408.84
grams which puts me at 110 percent of my DRI. I consider this one my dietary strengths being
that I am right around 100% which is somewhat perfect. On the other hand, my actual protein
intake is 152.65 grams with a recommended intake of 79.83 grams. This puts me at 191 percent
of my DRI. Although this is almost twice the DRI and would seem like a weakness, my current
activity levels benefit from a diet high in protein, especially because proteins in your diet are
responsible for cellular repair and the generation of new ones (cells).1 Another example is my
actual fat intake being at 65 percent of my DRI. Again, this may seem like a weakness, however,
a personal goal of mine requires me to lower my fat consumption.
As far as my overall calorie consumption, the daily recommended intake for my level of
activity is 2,973.37 kcal in which I am at 96 percent of. The recommended caloric intake is
determined by the amount of calories burned based on my energy expenditure and is considered
an energy balance when the two are compared. According to the British Nutrition Foundation
(2009), energy expenditure is the sum of the basal metabolic rate (the amount of energy
expended while at complete rest), the thermic effect of food (TEF, the energy required to digest
and absorb food) and the energy expended in physical activity. Currently, I have a goal of weight
maintenance, therefore, I live an active lifestyle that consists of both cardiovascular and
resistance-based training. In order to maintain body weight, it is necessary to balance the energy
1
U.S. National Library of Medicine. Retrieved from http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm
DIET ANALYSIS PART III
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derived from food with that expended in physical activity2 and with being at 96 percent of my
DRI, I am well-balanced.
Dietary Guidelines Comparison
The Dietary Guidelines for Americans, 2010 was released on January 31, 2011 and
emphasizes three major goals for Americans: (1) Balance calories with physical activity to
manage weight, (2) Consume more of certain foods and nutrients such as fruits, vegetables,
whole grains, fat-free and low-fat dairy products, and seafood, and (3) Consume fewer foods
with sodium, saturated fats, trans fats, cholesterol, added sugars, and refined grains.3 Along with
these goals, the U.S. Department of Health and Human Services and U.S. Department of
Agriculture have made 23 recommendations to help Americans obtain these goals. The
recommendations that pertain to me are as followed: Control total calorie intake to manage body
weight; Consume less than 10 percent of calories from saturated fatty acids by replacing them
with monounsaturated and polyunsaturated fatty acid; Eat a variety of vegetables, especially dark
green, red, and orange including beans and peas; and Select an eating pattern that meets nutrient
needs over time at an appropriate calorie level.
These four recommendations directly pertain to me because these were originally the
weak points of my diet and I have specifically tailored my dietary needs to adhere to them. For
starters, as mentioned earlier, I am at 9 percent of my recommended caloric intake which shows
that I efficiently control my total calorie intake for body weight maintenance. When assessing
my calories from saturated fatty acids, they only make up about 3 percent of my total calories
which is less than the recommended <10 percent. The other recommendation that pertains to me
is the variety of vegetables. I consciously make sure to consume a variety of vegetables
2
3
National Institutes of Health. Retrieved from http://www.nhlbi.nih.gov/health/educational/lose_wt/index.htm
Office of Disease Prevention & Health Promotion. From http://www.health.gov/dietaryguidelines/2010.asp
DIET ANALYSIS PART III
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according to color. My main choice of vegetables and fruits are usually, broccoli, carrots,
spinach, green beans, and peas along with red apples, grapes, oranges, and bananas. As you can
see, my combination of fruits and vegetables cover the dark green, red, and orange
recommendation. Finally, I have selected an eating pattern that meets nutrient needs over time at
an appropriate calorie level by eating five times a day in order to keep a steady supply of
nutrients throughout the day and avoid huge spikes in blood glucose levels.
Nutrients Less Than the Recommended Intake
70%
60%
50%
40%
30%
20%
10%
0%
Vitamin B12
Vitamin D
Vitamin E
Sodium
Fat
<70% of the Recommended Intake
I personally do not feel susceptible to any consequences that may result from the
inadequacy of the above nutrients. Vitamins D and E are both fat-soluble vitamins and can be
stored in the body’s fatty tissue4 and in an article written by Zelman (2011), it states that the risk
of toxicity is greater and may harm tissues where the vitamins are stored in the body. These facts
give me little concern about the levels of these two vitamins. In regards my fat intake, 65 percent
is not of any concern along with my sodium which according to Bobroff (2012), it is associated
with elevated blood pressure and can lead to cardiovascular diseases such as heart attack and
stroke. On the other hand, inadequate levels of vitamin B12 can eventually result in anemia, a
4
National Cancer Institute. Retrieved from http://www.cancer.gov/dictionary?cdrid=560348
DIET ANALYSIS PART III
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condition in which the body shows a decrease in the amount of red blood cells (RBCs) or the
amount of hemoglobin in the blood (Stedman, 2006).
I happen to consume a good amount of fruits and vegetables which supply me with
enough potassium, fiber, and other nutrients required for a healthful diet. After realizing the
inadequacy of calcium in my diet, milk was added in order to receive the benefits it has to offer.
According to Thompson, Manroe, & Vaughan (2014), calcium is needed to build and maintain
strong bones as well as normal function of nerve impulses, muscle contractions, and heart
activity. Milk, for its calcium is the only major change I have made to alleviate potential
deficiencies, next, I will have to research natural sources of vitamin B12 in order to do the same.
Nutrients Greater Than the Recommended Intake
280%
265%
250%
235%
220%
205%
190%
175%
160%
145%
130%
Dietary Fiber
163%
Cholesterol
Vitamin B1
Vitamin B3
Vitamin B6
Vitamin C
Protein
>130% of Recommended Intake
At first glance, these numbers may seem extremely high, however, it is definitely not as
consequential as it may look. First, vitamin C along with all the B vitamins are water-soluble and
are regularly excreted through urine by the kidneys making toxicity a rare occurrence. Second,
numerous studies show that a diet high in dietary fiber promotes a healthy intestinal tract, bowel
movements, lower cholesterol levels, and reduced risk for developing colon cancer. Lastly,
despite the negative effects of high cholesterol, I do not feel I am at risk. Yes, high cholesterol
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levels play a major role in the accumulation of plaque inside the blood vessels, narrowing and
hardening of arteries, and other ailments, all of which contribute to the increased risk of heart
attack and stroke. In spite of this, I see no huge risk being that almost all of my dietary
cholesterol comes from two hard-boiled eggs every morning. As far as supplementation, I take
none whatsoever and have little to worry about in regards to toxic levels of nutrients, since most
toxicities occur from supplementation and not from natural sources of the same nutrients.
Planned and Applied Changes
All in all, my diet is in order to my standards but I have made a few changes along the
way. One of the changes I have made to my diet was adding fat-free milk to the morning oats.
Primarily, the milk was added for calcium, however, the winter months play a role in vitamin D
synthesis, therefore, the fortified milk also serves as a vitamin D supplement. Another change
was the addition of linseeds to my morning oats. Not only are they natural seeds, they also are
loaded with polyunsaturated omega-3 fatty acids which are essential fatty acids and must
consumed in our diet because they cannot be made by our bodies.5 By adding linseeds every
morning, I am following the Dietary Guidelines for Americans, 2010’s recommendation of
replacing saturated fats with monounsaturated and polyunsaturated fatty acids. Additionally, I
have added more fruits but for mostly for personal enjoyment while reaping the nutritious
benefits. I also intend to research natural sources of vitamin B12 that I can add to my diet.
Conclusion
Overall, the whole diet analysis has really showed me exactly how much of certain
nutrients I am actually consuming. Although, I was eating healthy prior to the analysis, I was
unaware of the specific amount of vitamins and minerals that are in my diet. Fortunately, the
5
Class Text. The Science of Nutrition. Ed. 3 Ch. 5 pg. 179
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amounts of vitamins and minerals are not to extent of causing deficiencies and excesses but they
could very well have been. On that note, I will continue monitoring my diet while making
adjustments throughout my life. Regardless of any changes, the foundation of my diet will
remain the same, keeping me well-balanced. A good example of this would be introducing
different fruits, vegetables, and whole grains for an array of nutrients. With everything thing I
have learned throughout the course of this project, I completely understand how much nutrients
are actually in the foods we eat. The information on DRI’s has and will continue to be key in
having a healthful diet that is well balanced for achieving optimal health and reaching fitness
goals.
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Work Cited
British Nutrition Foundation. Energy intake and expenditure. (2009, July). Retrieved November
25, 2014, from http://www.nutrition.org.uk/nutritionscience/energy/energy-intake-andexpenditure.html
U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary
Guidelines for Americans, 2010. Washington, DC: U.S. Government Printing Office,
January 2011.
Zelman, K. (2011, August 28). The Risks of Excess Vitamins and Other Nutrients. Retrieved
December 6, 2014, from http://www.webmd.com/vitamins-and-supplements/nutritionvitamins-11/fat-water-nutrient?page=1
Bobroff, L. (2012). Nutrition for Health and Fitness: Sodium in Your Diet. Retrieved December
6, 2014, from http://edis.ifas.ufl.edu/he696
Stedman, T. (2006). Anemia. In Stedman's medical dictionary (28th ed.). Philadelphia:
Lippincott Williams & Wilkins.
Thompson, J., Manore, M., & Vaughan, L. (2014). The science of nutrition (Third ed.). San
Francisco: Pearson Benjamin Cummings.