Casey Pax and Alexandra Gerday
Username: KNH102Agroup14
Password: Peace4all
Diet Assessment Assignment 2 and 3
Question 4:
a. In the grain food group Redhawk is over in refined grains but under in
whole grains but over in grains overall
Redhawk is under in all types of vegetables
Redhawk is under in fruit overall
Redhawk is under in dairy overall as well
Redhawk is under is all types of protein (seafood especially)
Redhawk is slightly under in his oil intake
b. In potassium Redhawk is under 75% intake because he is only consuming
about 57% of his daily recommendation. Also in vitamin D Redhawk is
also deficient because he is consuming only 40% of the recommendation
also in vitamin E she is deficient because he is only consuming 73% of the
daily recommendation. There are consequences for not getting the
proper nutrients in these categories; he could have bone issues like
osteoporosis.
c. Redhawk is over the tolerable upper intake level in sodium. For Redhawk
consuming over 47.27g of protein is excessive, but she is consuming 92
grams but that isn’t harmful to her health because it is within the AMDR.
However, Redhawk is also consuming over 150% the recommendation of
sodium. The Upper intake level of sodium is 2.3 grams per day but she is
consuming over 3.2 grams of sodium overall, this is dangerous because it
poses a health risk for heart disease, and high blood pressure which could
lead to strokes or heart attacks, among other health issues.
d. The AMDR for protein is 10-35% of daily calories
The AMDR for carbohydrates is 45-65% of daily calories
The AMDR for lipids is 20-35% of daily calories
Redhawk is consuming 19% of her calories in protein, which is within the
AMDR, and she isn’t active so she doesn’t require an excessive protein
and doesn’t need to be near the top of the recommendation.
Redhawk is consuming 48% of her calories in carbohydrates which is
within the AMDR
Redhawk is consuming 34% of her calories from fats, which is at the high
end but still within the AMDR
e. Redhawk is consuming 200% of the RDA but within the AMDR
recommendation. To be consuming at the RDA level Redhawk only needs
to consume 47.27 grams of protein but she is consuming 92 grams. And
Redhawk is exceeding the recommendation unnecessarily because her
lifestyle is sedentary.
Question 5:
a. a. An adequate diet is when someone consumes food that provides all the
necessary nutrients, fiber, and calories to support heir metabolism, growth
and maintain their health.
b. We determined Redhawks diet is not adequate.
c. It isn’t adequate because she is not consuming the adequate amounts for the
nutrients, potassium, vitamin D and vitamin E.
d. A balanced diet is when calories in matches the calories out and so what you
are eating matches up with how much you are moving also when there is a
balance of how much food is consumed from each food group.
e. We decided that Redhawk’s diet is not balanced.
f. We determined this because based on her original food group and calorie
report she is over in grains but under consuming in every other food group
so she isn’t balancing where she gets her calories in the various food group
because she is under consuming and over consuming in other areas.
g. A moderate diet is eating the right foods in their proper amounts, so not
eating too much of a food group and not eating too little of a food group.
h. We believe Redhawk is not eating a moderate diet.
i. The reason we believe that Redhawk is not eating a moderate diet is the fact
that she is consuming over her recommended amount of sodium and protein,
while not getting enough potassium, vitamin D and E. However Redhawk is
also consuming over the recommended amount in her empty calories, which
she does not need in her diet, like solid fats and added sugars through
sources like ice cream and soda. She is also consuming over in the amount of
refined grains and not whole grains as well mostly in the form of refined
bread in sandwiches.
j. A varied diet has many different foods, not only must every food group be
represented but there should be a variety of different foods within that one
food group. For example there should be a variety of protein sources, and a
variety of grains etc.
k. We believe that Redhawks diet is varied.
l. Her diet is varied because she consumes many different foods form each food
group. In the diary food group she does drink a lot of milk but also consumes
cheese and yogurt. He has many protein sources, not all of them animal
products (like peanut butter and almonds). Also many different fruits and
vegetables and the only consistent meal she consumes is breakfast but every
other meal is something different throughout the week.
Reflection:
When we were given the task of trying to modify Redhawks diet so she
received the proper nutrients and matched the requirements in all food categories
while staying under in her Sofas levels and calories. At first we thought this would
be a rather easy feat, just take out the excess things and add healthier things in.
Unfortunately, we have learned it is much more complicated. To begin, we
understood the easiest thing to do to resolve her diet would be to look at the
sources of most of her empty calories and eliminate those first, like soda and fat
latent dressings, and to change her refined grains to whole grains.
However, the difficulty came in balancing her diet while still trying to remain
under the calorie count, empty calorie count, and meet the requirements for all the
food groups. We knew form the analysis of Redhawk’s original diet that she was
deficient in potassium, vitamin D and vitamin E but had a excess of empty calories in
terms of solid fats and added sugars and over in her consumption of sodium and
refined grains. We learned that it was easy to reduce ones intake of empty calories
and it’s easy to switch to whole grains, but of course there were some complications.
We found that when we eliminated a lot of the foods with excess solid fats and
added sugars Redhawk either wasn’t getting enough carbohydrates, dairy or other
food groups or wasn’t getting enough calories overall. When it comes to vitamins
and nutrients individually it is very difficult to get the recommended amount. So
often trying to solve both issues went hand in hand, we tried to add foods that were
high in the nutrients we needed.
But, as we have noticed is often the case, when we took something away, or
we added something, there were always consequences for that action. When we
realized that she were deficient in linoleic acid when we removed a lot of food, so
we had to add more fish and nuts, but that didn’t solve our vitamin deficiencies. So
we had to add dried fruit to out oatmeal and other dairy products to try to solve
those deficiencies, we also realized we were low in starchy vegetables, and also low
in potassium so we added potatoes to cover both.
However, we discovered it is practically impossible to get a perfect
accommodation of all nutrients. We resolved potassium and Vitamin E but no
matter what we did, we could not get sodium low enough or Vitamin D high enough.
We reduced processed foods and soups which we knew had a lot of salt, and we
tried to reduce sodium but we couldn’t find other ways to limit it without
compromising meeting food groups or other nutrients, same with vitamin D. We
also found out to get all of the food groups and nutrients Redhawk needed, she
needed to consume slightly above the recommended calorie allowance because
there was just so much that we needed to include and calories were defiantly a
confounding aspect of designing a diet. In addition, we discovered that as we
changed aspects of her diet, it still showed her as under her recommendations for
those nutrients in her nutrition report. We determined this was another example of
the complicated process that is evaluating nutrients, because even though a person
can be above the recommendation their average can still be over said
recommendation but still be considered under the nutrient requirement.
So overall what we learned from doing this assignment is how difficult it is to
create the perfect diet. A diet could have been adequate but lacked variety, or
balanced but lack variety or adequacy. The perfect marriage between the three was
much more difficult than we previously thought. However, we also realized how
such small aspects of your diet, when corrected could make a big impact of your
overall health. Adding while grains and eliminating empty calories is relatively easy
if one just takes the time to evaluate and correct their diet. A proper diet is
complicated and nothing in the diet is isolated, everything connects. So it is
important to be aware of all aspects, the calorie count, the food group
recommendations, the empty calories and the nutrients to make sure one eats a
healthy diet because no component works in isolation.