Katherine Mykytka

Nutrition 100 Section 008

Dietary Analysis Project Summary Questions

1. Based on my three day sample average, I am in a slightly negative energy balance of calories. I

achieved approximately 73% of my recommended daily intake of calories. This slight breach

from energy equilibrium could be due to the fact that the three day sample was not an exact

representation of my day-to-day eating habits. In order for the sample to be more accurate, a

longer study of my diet should most likely be done.

2. a. Health authorities recommend carbohydrate intake represent 60% or more of total energy

intake, fat intake represent 30% or less of total energy intake, with protein compromising the

remaining energy intake, approximately 10% of calories.

b. Based on the calculations, I consumed 64.5% of calories from carbohydrates, 20.4% of

calories from fat, and 17% of calories from protein. These percentages are very close to the

recommended dietary intakes. Protein and carb intake could be slightly lowered, along with an

increase in fat calories

c. Alcohol has no effect on my health and diet analysis seeing that I do not consume alcohol.

3. The main source of fat over the three day sample was cheese. Fat amounts to about 20.4% of

my diet. Significant sources of saturated fat include provolone cheese, Goldfish crackers,

macaroni and cheese, and shredded cheddar cheese. Sources of monounsaturated fat include

provolone cheese, Goldfish crackers, a Lean Cuisine meal, and flour tortillas. Sources of

polyunsaturated fats include whole wheat bread and oil & vinegar. The amount of fat I

currently consume is not terribly harmful. The saturated and monounsaturated fat I consume

could be slightly lowered by reducing the amount of cheese in my diet.

4. An example of a simple carbohydrate in my diet is Goldfish crackers. Some complex

carbohydrates include whole wheat bread, cereal, and granola bars. My simple carbohydrate

intake is fairly minimal, while complex carbohydrates make up approximately 60% of my diet.

My carbohydrate intake is fairly on track so no changes really should be made. The

recommended intake for dietary fiber is 25g per day. My consumption of fiber is 119% of this

recommendation. Soluble fiber is important for lowering cholesterol and delaying gastric

emptying, while insoluble fiber increases fecal bulk and decreases transit time.

5. My average protein intake is 147% of the recommended amount. I eat a large amount of fruit

in my diet, and a good amount of chicken and other white meat. A large amount of protein in a

diet can increase the risk for cardiovascular disease, kidney stones, and bone loss.

6. Using the nutrient chart from the previous page, I consume more 75% of the recommended

nutrients, except for Vitamin E and A. These lower intake amounts could pose health risks,

which is why I take a daily multivitamin that ensures I am getting the recommended nutrients I

need. I actually am getting an excess of Vitamin C and folate, but these nutrients in excess do

not really pose any kind of health risk. However, I could decrease my folate excess my

decreasing my intake of cereal and breads.

My fluid intake consists of solely water, other than milk in cereal. I drink as much as possible,

which usually amounts to 40-60 ounces per day. This is slightly below the recommended 64

ounces, so I could make more of an effort to get in those extra few ounces.

7. My weight is 130 pounds and I have a body mass index of 19.81. I eat in the school dining

facilities about a fourth of the time, in restaurants about a fourth of the time, and in my dorm

about half of the time. I exercise moderately, about 30-45 minutes three to four times a week. I

take a multivitamin everyday in order to maintain nutrient balance. I usually get about 6 hours
 of sleep a night, and about 6 hours of leisure a day. Overall, I find myself to be very healthy,

and try to keep myself in good shape physically, as well as avoid sickness. My family has a

very strong health history, with the only factors of bad health coming from a few cases of lung

disease stemming from cigarette use. I am very fortunate to have good health, and I hope to be

able to preserve that gift.

8. Some valuable nutrition goals would be to increase my vegetable consumption, maintain a

regular exercise regimen, drink more water, and to get an adequate amount of sleep. In order to

achieve these goals, I should plan out my day accordingly so that I can fit everything in. My

meals should also be planned so that I am able to get essential nutrients. Barriers to achieving

these goals may be a hectic schedule or stress. I believe the main thing to keep in mind is

balance, moderation, and that it is alright to splurge every once in a while.