# The 3

```The 3-days record for my dietary intake was based on my typical day of food intake habit. The
recorded of my food habits are two days of weekdays and one day weekend (Friday). On weekdays, I
mostly tend to eat during free time and during weekend I tend to have an afternoon snack before I
have my dinner. This due to because I usually go to the beach on weekend. I stay at hostel and all my
food intake were takeaway. I use Nutrionist Pro software in order to calculate my daily energy
intake.
Estimation of daily energy requirement
= body weight (kg) × kcal /kg (obese)
= 187 × 20
=3740 kcal/day
Based on the calculation above, the estimation of my daily requirement was 3740 kcal/day. But
actually, the average of energy intake based on 3 day recorded were 3898.215 kcal/day. The energy
intake was higher than the estimation.
On day 1, my carbohydrates intake was (76.5%), my protein intake (6.9%) and my fat was (16.6%).
For second day, my carbohydrates intake was (66.1%), my protein intake (10.3%) and my fat was
(23.6%). And lastly for the third day, my carbohydrates intake was (35.2%), my protein intake
(18.4%) and my fat was (46.4%)
In my diet, there also a trace element like vitamin and mineral in dietary intake.
For day 1 the trace element intake in my diet are as follow
Element
Sodium
Vitamin A
Vitamin C
Calcium
Fibre
Intake
2641.649 mg
5722.841 IU
1.500
240.098 mg
3.733 g
RNI
1500 mg/day
180 IU
70 mg/day
1000 mg/day
25 g
Element
Intake
RNI
Sodium
3184.597 mg
1500 mg/day
Vitamin A
4232.025 IU
180 IU
Vitamin C
277.09 mg
70 mg/day
Calcium
335.788 mg
1000 mg/day
Fibre
50.038g
25 g
Day 2
Day 3
Element
Intake
RNI
Sodium
4636.953mg
1500 mg/day
Vitamin A
8805.156 IU
180 IU
Vitamin C
4.599 mg
70 mg/day
Calcium
868.208mg
1000 mg/day
Fibre
9.525 g
25 g
Based on all 3 days, it can be summarised that in my diet, I take too many vitamin A and Sodium.
Meanwhile my diet does not meet the RNI for Vitamin C, calcium and fibre.
Based on the discussion above, I did not meet the RNI that had been recommended for me. My
sodium, carbohydrates and fat intake was for too high and my fibre intake was too low. This might
invite some health issue in the future. This shows that my current diet was not suitable and healthy
with my current weight and body. I need to reduce my sodium carbohydrate and fat intake. It is true
that fat and carbohydrates are the source of energy. But I lead a sedentary lifestyle, which didnâ€™t use
much energy for one day. So, all the excess energy was stored as fat tissue
There might some problem involved in this measurement method. First, there might be a difference
in serving size of my dietary intake and Nutrionist Pro software. Next the food variation that I had
might be not listed in the software. Lastly is the variation of eating pattern based on day to day
activity that may resulting a different reading.
```

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