Professional Documents
Culture Documents
Mechley
KNH 102
11/22/2015
Nutrient
Goal
Calories
Carbohydrates
Dietary Fiber
Protein
Fat
2363
325 g
33 g
54 g
73 g
Nutrient
Intake from
3-day recall
1380
185 g
7g
53 g
51 g
Minerals
Calcium
1000 mg
Iron
Foods to include
or diminish
Strategy to make
change
Fruits/Veggies
Fruits/Whole Grain
Fruits/Vegetables
Lean meats
Dairy
Increase
Eat at every meal
Increase
Higher quality protein
Eat with breakfast
612 mg
Dairy, greens
18 mg
8 mg
Fish
Magnesium
310 mg
83 mg
Avocado
Potassium
Sodium
4700 mg
2300 mg
780 mg
2824 mg
Bananas
Pizza
Vitamins
A (mcg)
700
180
Sweet potatoes
B1 (mg)
1.10
0.94
Fortified cereal
B3 (mg)
14.0
7.28
Chicken
B6 (mg)
1.30
0.36
Pistachios
B12 (mcg)
2.40
0.94
Dairy
D (mcg)
Folate (mcg)
15.0
400
0.50
159
Get sunlight
Spinach
dinner
Eat 1 c. at breakfast
Eat 1 4oz chicken
breast at dinner
Eat 100 g pistachios
as snack
Increase dairy
through day
Go outside
Eat salads at dinner
AMDR Chart for carbohydrate, fat and protein from your SuperTracker Nutrient
Summary data.
Nutrient
Recommended AMDR
3-Day AMDR
Fat
20-35%
33%
Protein
10-35%
15%
Carbohydrates
30-65%
52%
The primary issue within my diet over those three days was the overall lack of
calories; according to NutritionCalc Plus, the site I used to record my food intake data,
I was about 983 calories under my recommended intake. This means that I should have
been eating much more nutrient dense food to ensure that I wasnt lacking in nutrients.
This includes higher amounts of vegetables (especially spinach), increased dairy (such
as more yogurt or string cheese), more fruits (but bananas, in particular, due to their
high potassium levels), sweet potatoes, and nuts like pistachios. Incorporating these
into my diet would have significantly increased my intake of healthy fats,
carbohydrates, and protein, while delivering essential nutrients. Another healthful
addition which could have been useful would be having salmon at least once over the
course of those three days, due to its high iron content which I have been lacking in.
Some items I probably would have been better without were the pancakes, the
pizza, the cookies, and especially the Wild Cherry Pepsi (which is essentially empty
calories); however, the remainder of my diet was relatively healthy, with the exception
of high sodium that was included in many aspects (from beef jerky to the stir fry I had
on that Tuesday).
Overall, the biggest changes would just be incorporating more nutrient dense
food and limiting sodium intake, as splurging occasionally can be part of a balanced
and healthy lifestyle.
As for the BMI and waist-to-hip ratio calculations, I find the waist-to-hip ratio to
be more accurate in general for judging potential health risk factors. I fell into the lowrisk end of health risk when taking into consideration my waist/hip ratio, even though
my BMI was nearly in the overweight range (and I fluctuate fairly regularly in and out
of that range). Knowing what my waist-to-hip ratio means in relation to my health was
beneficial to understanding that its sometimes more about where the extra fat is
stored.
From this project, I learned a lot about my overall dietary needs, and some of
the nutrients (including iron) that I am regularly lacking in. Im making an increased
effort now to include more nutrient dense foods into my diet, without increasing my
sodium intake. Really, this diet tracker doesnt accurately represent what I eat every
day; sometimes its more, sometimes its less. Im just working to be a conscientious
eater and exerciser now.