Nutritional Analysis
Manuel Moore's Nutrients Report 01/26/13
Your plan is based on a 3000 Calorie allowance.
Nutrients
Target
Average Eaten
Status
Total Calories
3000 Calories
1869 Calories
Under
Protein (g)***
56 g
126 g
OK
Protein (% Calories)***
10 - 35% Calories
27% Calories
OK
Carbohydrate (g)***
130 g
175 g
OK
Carbohydrate (% Calories)***
45 - 65% Calories
37% Calories
Under
Dietary Fiber
38 g
24 g
Under
Total Fat
20 - 35% Calories
37% Calories
Over
Saturated Fat
< 10% Calories
7% Calories
OK
Monounsaturated Fat
No Daily Target or
Limit
14% Calories
No Daily Target or
Limit
Polyunsaturated Fat
No Daily Target or
Limit
13% Calories
No Daily Target or
Limit
Linoleic Acid (g)***
17 g
25 g
OK
Linoleic Acid (% Calories)***
5 - 10% Calories
12% Calories
Over
α-Linolenic Acid (g)***
1.6 g
1.7 g
OK
α-Linolenic Acid (% Calories)***
0.6 - 1.2% Calories
0.8% Calories
OK
Omega 3 - EPA
No Daily Target or
Limit
14 mg
No Daily Target or
Limit
Omega 3 - DHA
No Daily Target or
Limit
54 mg
No Daily Target or
Limit
Cholesterol
< 300 mg
452 mg
Over
Minerals
Target
Average Eaten
Status
Calcium
1000 mg
584 mg
Under
Potassium
4700 mg
3051 mg
Under
Sodium**
< 2300 mg
4690 mg
Over
Copper
900 µg
1076 µg
OK
Iron
8 mg
10 mg
OK
Magnesium
400 mg
319 mg
Under
Phosphorus
700 mg
1784 mg
OK
Selenium
55 µg
142 µg
OK
Zinc
11 mg
8 mg
Under
Vitamins
Target
Average Eaten
Status
Vitamin A
900 µg RAE
281 µg RAE
Under
Vitamin B6
1.3 mg
3.3 mg
OK
Vitamin B12
2.4 µg
2.6 µg
OK
Vitamin C
90 mg
142 mg
OK
Vitamin D
15 µg
4 µg
Under
Vitamin E
15 mg AT
8 mg AT
Under
Vitamin K
120 µg
75 µg
Under
Folate
400 µg DFE
351 µg DFE
Under
Thiamin
1.2 mg
1.0 mg
Under
Riboflavin
1.3 mg
1.6 mg
OK
Niacin
16 mg
44 mg
OK
Choline
550 mg
469 mg
Under
Information about dietary supplements.
** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In
addition, people who are age 51 and
older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.
*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and α-linolenic acid) have two separate
recommendations:
1) Amount eaten (in grams) compared to your minimum recommended intake.
2) Percent of Calories eaten from that nutrient compared to the recommended range.
You may see different messages in the status column for these 2 different recommendations.
Manuel Moore's Nutrients Report 01/31/13
Your plan is based on a 3000 Calorie allowance.
Nutrients
Target
Average Eaten
Status
Total Calories
3000 Calories
2928 Calories
OK
Protein (g)***
56 g
141 g
OK
Protein (% Calories)***
10 - 35% Calories
19% Calories
OK
Carbohydrate (g)***
130 g
360 g
OK
Carbohydrate (% Calories)***
45 - 65% Calories
49% Calories
OK
Dietary Fiber
38 g
36 g
Under
Total Fat
20 - 35% Calories
36% Calories
Over
Saturated Fat
< 10% Calories
10% Calories
Over
Monounsaturated Fat
No Daily Target or
Limit
17% Calories
No Daily Target or
Limit
Polyunsaturated Fat
No Daily Target or
Limit
6% Calories
No Daily Target or
Limit
Linoleic Acid (g)***
17 g
19 g
OK
Linoleic Acid (% Calories)***
5 - 10% Calories
6% Calories
OK
α-Linolenic Acid (g)***
1.6 g
1.0 g
Under
α-Linolenic Acid (% Calories)***
0.6 - 1.2% Calories
0.3% Calories
Under
Omega 3 - EPA
No Daily Target or
Limit
0 mg
No Daily Target or
Limit
Omega 3 - DHA
No Daily Target or
Limit
50 mg
No Daily Target or
Limit
Cholesterol
< 300 mg
168 mg
OK
Minerals
Target
Average Eaten
Status
Calcium
1000 mg
2012 mg
OK
Potassium
4700 mg
5997 mg
OK
Sodium**
< 2300 mg
4624 mg
Over
Copper
900 µg
5038 µg
OK
Iron
8 mg
22 mg
OK
Magnesium
400 mg
898 mg
OK
Phosphorus
700 mg
3168 mg
OK
Selenium
55 µg
163 µg
OK
Zinc
11 mg
31 mg
OK
Vitamins
Target
Average Eaten
Status
Vitamin A
900 µg RAE
960 µg RAE
OK
Vitamin B6
1.3 mg
8.0 mg
OK
Vitamin B12
2.4 µg
18.9 µg
OK
Vitamin C
90 mg
280 mg
OK
Vitamin D
15 µg
6 µg
Under
Vitamin E
15 mg AT
9 mg AT
Under
Vitamin K
120 µg
386 µg
OK
Folate
400 µg DFE
2035 µg DFE
Over
Thiamin
1.2 mg
2.5 mg
OK
Riboflavin
1.3 mg
4.5 mg
OK
Niacin
16 mg
32 mg
OK
Choline
550 mg
476 mg
Under
Information about dietary supplements.
** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In
addition, people who are age 51 and
older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.
*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and α-linolenic acid) have two separate
recommendations:
1) Amount eaten (in grams) compared to your minimum recommended intake.
2) Percent of Calories eaten from that nutrient compared to the recommended range.
You may see different messages in the status column for these 2 different recommendations.
Diet Evaluation for January 26th and 31st
5 Characteristics of a Healthy Diet
Calorie Control: With the amount you work out you calorie intake should be at least 3,000 a day
for how active you are. Both days you were evaluated you were under your required calorie
intake for your height, weight, and physical activity. On January 26th you were at 1,869 calories
and on January 31st 2,928. Being at 2,928 is significantly close to the required amount so that is
ok. On the other hand on the 26th you should of consumed a little more calories to meet a make
closer to your requirements.
Balance: As far as balance in your diet goes you were under in the required amount of grains
and vegetables you need for both days. You should have at least 10oz of grains and 4 cups of
vegetables a day. Your fruit intake at least 2.5 cups a day is substantial for your body but you
dairy intake needs to become more consistent to meet the daily requirements of 3 cups a day.
Your protein intake is almost double what it should be on both days in just the food alone. This
does not count the protein supplements you take. Only 7oz is required daily.
Variety: When it comes to looking into having variety in your diet your grains, dairy, vegetables
and protein all come from a few different sources. For example, when you consume protein,
you’re receiving it in cashews, turkey, and chicken. When it comes to your fruit intake you need
to be careful because you consume a lot of the same fruit, bananas.
Moderation: Going into moderation, overall you are not over consuming grains, vegetables, and
fruits. When it comes to protein this is the on food group you consume an excessive amount of
on a consistent basis.
Adequacy: Adequacy is getting all the nutrients your body needs on a daily basis. You noted
that you take a protein supplement and multivitamins. This is great but we need to make sure all
our nutrients come from our diet and we do not rely on the multi vitamin to take up any lack of
nutrients that is not consumed throughout the day. On a consistent daily basis your fiber, vitamin
D, vitamin E, and choline need to be increased dramatically in your diet.
Current Diet (General Nutritional Guidelines)
You’re doing great with not eating any meal out. You buy your own food and prepare
your own food so you have the choice to choose what you eat. The Institute of Medicine
determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total
beverages a day. (3) With the two day nutrition log I determined you only take in about half that
recommended water intake. But even though you water intake lacks you have some good snack
choices of cashews and bananas.
How Current Diet Will Impact Goals
Currently with this diet you will most likely maintain you current body fat weight. Also,
it is possible to increase you calcium intake by adding or changing the way you prepare some of
you foods. Your unhealthy snack cravings will make it harder to stick to your goals but we will
find some alternatives.
Works Cited
(1) Body basics the pulse of health & fitness personal fitness questionnaire. (2008). Retrieved
from http://bodybasics.biz/wp-content/files/health-history-2008.pdf
(2) Student health care center university of Florida nutrition questionnaire. (2010, April).
Retrieved from
http://shcc.ufl.edu/files/2011/09/NS-001.pdf
(3) Nutrition and healthily eating. (2012, August 10). Retrieved from
http://www.mayoclinic.com/health/water/NU00283