Fundamentals of Nutrition

Nutrition Analysis Project

Alec Grieselding
KNH 102 - A









AlecG's Food Groups and Calories Report
09/06/13 - 09/09/13
Your plan is based on a 3000 Calorie allowance.

Food Groups Target Average Eaten Status
Grains 10 ounce(s) 11 ounce(s) Over
Whole Grains 5 ounce(s) ounce(s) Under
Refined Grains 5 ounce(s) 10 ounce(s) Over
Vegetables 4 cup(s) 2 cup(s) Under
Dark Green 2 cup(s)/week cup(s) Under
Red & Orange 7 cup(s)/week 1 cup(s) Under
Beans & Peas 3 cup(s)/week 0 cup(s) Under
Starchy 8 cup(s)/week 1 cup(s) Under
Other 7 cup(s)/week cup(s) Under
Fruits 2 cup(s) 2 cup(s) OK
Whole Fruit No Specific
Target
2 cup(s) No Specific
Target
Fruit Juice No Specific
Target
cup(s) No Specific
Target
Dairy 3 cup(s) 2 cup(s) Under
Milk & Yogurt No Specific
Target
1 cup(s) No Specific
Target
Cheese No Specific
Target
1 cup(s) No Specific
Target
Protein Foods 7 ounce(s) 5 ounce(s) Under
Seafood 11 ounce(s)/week 0 ounce(s) Under
Meat, Poultry & Eggs No Specific
Target
5 ounce(s) No Specific
Target
Nuts, Seeds & Soy No Specific
Target
ounce(s) No Specific
Target
Oils 10 teaspoon 3 teaspoon Under
Limits Allowance Average Eaten Status
Total Calories 3000 Calories 2662 Calories Under
Empty Calories* 459 Calories 704 Calories Over
Solid Fats * 475 Calories *
Added Sugars * 228 Calories *
Alcohol * 2 Calories *
*Calories from food components such as added sugars and solid fats that
provide little nutritional value. Empty Calories are part of Total Calories.

Note: If you ate Beans & Peas and chose "Count as Protein Foods instead,"
they will be included in the Nuts, Seeds & Soy subgroup.







AlecG's Nutrients Report 09/06/13 - 09/09/13
Your plan is based on a 3000 Calorie allowance.

Nutrients Target Average
Eaten
Status
Total Calories 3000 Calories 2662 Calories Under
Protein (g)*** 56 g 108 g OK
Protein (% Calories)*** 10 - 35%
Calories
16% Calories OK
Carbohydrate (g)*** 130 g 380 g OK
Carbohydrate (%
Calories)***
45 - 65%
Calories
57% Calories OK
Dietary Fiber 38 g 24 g Under
Total Fat 20 - 35%
Calories
28% Calories OK
Saturated Fat < 10%
Calories
9% Calories OK
Monounsaturated Fat No Daily
Target or Limit
10% Calories No Daily
Target or
Limit
Polyunsaturated Fat No Daily 6% Calories No Daily
Target or Limit Target or
Limit
Linoleic Acid (g)*** 17 g 16 g Under
Linoleic Acid (%
Calories)***
5 - 10%
Calories
5% Calories OK
-Linolenic Acid (g)*** 1.6 g 1.4 g Under
-Linolenic Acid (%
Calories)***
0.6 - 1.2%
Calories
0.5% Calories Under
Omega 3 - EPA No Daily
Target or Limit
12 mg No Daily
Target or
Limit
Omega 3 - DHA No Daily
Target or Limit
44 mg No Daily
Target or
Limit
Cholesterol < 300 mg 283 mg OK
Minerals Target Average
Eaten
Status
Calcium 1000 mg 1245 mg OK
Potassium 4700 mg 3719 mg Under
Sodium** < 2300 mg 4652 mg Over
Copper 900 g 1998 g OK
Iron 8 mg 20 mg OK
Magnesium 400 mg 393 mg Under
Phosphorus 700 mg 1617 mg OK
Selenium 55 g 140 g OK
Zinc 11 mg 11 mg OK
Vitamins Target Average
Eaten
Status
Vitamin A 900 g RAE 1100 g RAE OK
Vitamin B6 1.3 mg 3.3 mg OK
Vitamin B12 2.4 g 5.4 g OK
Vitamin C 90 mg 174 mg OK
Vitamin D 15 g 3 g Under
Vitamin E 15 mg AT 6 mg AT Under
Vitamin K 120 g 303 g OK
Folate 400 g DFE 749 g DFE OK
Thiamin 1.2 mg 2.7 mg OK
Riboflavin 1.3 mg 2.6 mg OK
Niacin 16 mg 39 mg OK
Choline 550 mg 336 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 -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.













To begin my analysis, I would like to address the grains food group. I was
over the target amount of grains, but varied in my types of grains. I had a sufficient
amount of refined grains but was lacking in whole grains. I realize whole grain foods
can sometimes be a challenge to obtain, but I could add a bowl of whole oatmeal into
my diet as a part of breakfast. I could also try to add brown rice into a dinner meal.
With my excess amount of refined grains, replacing white rice with brown rice
and/or foods made with white flour with whole-wheat flour will limit my refined
grains and increase my whole grains. Finding foods with their first ingredient listed
as whole grain will also help me
The next food group would be the vegetables. I was under the target by a
little less than half. I could use a little increase on each type of vegetable. The
amount shown for the target of each vegetable type is based on a certain amount per
week and my intake was over three days so it may be a little misleading at first sight.
I will definitely need an increase in red and orange vegetables, which I can obtain by
adding carrots or a sweet potato as part of my dinner. I personally like both of those
foods and do not think that would be hard to do. I could also try adding tomatoes
into my diet; although I am not a big fan of them I could just add them onto a
sandwich. Next I need to increase my intake of beans and peas. I know that I do not
eat either of these very often, but could add some black beans as a side dish to my
dinner or in a burrito. Starchy vegetables are the next type I need to slightly
increase. This can be accomplished by eating foods such as corn, green peas or
potatoes. I can easily add any of these foods to my dinner. I can either buy the foods
myself or find them among the dining halls/restaurants. I will also need an increase
in my intake of dark green vegetables and others. I would most likely eat broccoli or
spinach to meet my dark green vegetable requirements. This can be done through a
stir-fry with plenty of broccoli and/or a spinach salad. My other vegetables can be
obtained through foods found in a salad such as celery, cucumbers, zucchini, onions
or avocados.
My fruits food group fulfilled the targeted amount therefore I can continue to
eat my whole fruit and fruit juice at the same amounts. My dairy group was slightly
under the target. I could simply increase my intake of milk by having a couple
glasses for breakfast and dinner. I could also have a yogurt for breakfast or add
some string cheese into my diet. Following that food group is the protein foods. I
was significantly under for seafood and mostly consumed protein through meat,
poultry and eggs. I can adjust this by adding fish into my diet, such as salmon, which
I personally enjoy, but need to eat it more often. I could also try adding in snapper or
tuna. If I want to get really fancy, I could try adding lobster or squid into my diet as
well. I need to increase my nuts, seeds and soy amount slightly, which can be
accomplished by eating products that include mixed nuts as well as almonds,
cashews, pecans and walnuts.
My amount of oil needed was under the target and therefore needs an
increase. I can include canola oil or olive oil into my diet. Two of which I am familiar
with. I can also obtain oil through mayonnaise (on a sandwich) or from within
certain salad dressings. My total calorie intake over the three days averaged out to
below my designated target. I plan to eat foods with less empty calories and eat
more nutrient dense foods, most of which I mentioned above.
Of my nutrients, I was only low in dietary fiber. I can increase my intake of
dietary fiber by including beans or legumes into my diet. This may include split
beans, black beans or green peas. I can also add more whole grains, such as whole
grain bread on a sandwich or whole grain pasta for dinner. Extra fruits and
vegetables will also help my intake of dietary fibers. I can add most these into my
diet as a part of any meal of the day. Of my minerals, I was low in potassium and
magnesium, both of which I was only under by a small amount. I can increase my
potassium by adding a banana to my breakfast or as a snack in between classes.
Extra magnesium can be obtained through some of the foods I mentioned above,
such as a spinach salad, almonds, cashews, beans or brown rice. Lastly is my intake
of vitamins. I was low in vitamin D, E and Choline. I realize that much vitamin D is
obtained through exposure to sunlight, but as a part of my diet I can add more fish
such as salmon tuna, and/or mackerel. Eating more oranges and drinking more
orange juice as a part of breakfast can increase my vitamin C. I can increase my
choline by adding more eggs or chicken to my diet. These are both excellent sources
and could be a part of any meal.
The strengths of my diet include the fact that I was only slightly under some
of the target amounts of food groups. I was not excessively low in any specific food
group. I did well in getting the correct amount of nutrients, vitamins and minerals
through the foods that I ate. Not to mention that I also take a multivitamin that helps
to increase these intakes. I was only under in few and it was by a slight amount. I
mentioned my areas of improvement in my previous text. Overall, I enjoyed this
activity very much. I have never gone in depth on what and how much nutrients I
am actually consuming. This helped me realize what I need to improve on and is
promoting me to eat healthier. I would honestly say that I have been eating healthier
since I have done this three-day food tracker. I have learned what I can cut down in
and what I can add to my diet. This will all help me with learning and being healthy.
Energy Expenditure, BMI and Waist Circumference
Worksheet
Male Age ___19____
1. Convert height and weight to meters and kilograms
Height__72__inches/ 39.3= Height ___1.83___m
Weight_150_pounds /2.2 = Weight ___68.18__kg
Calculations (EER, REE, TEE)
PA = 1.25 active
EER = 662 (9.53 x 19) + 1.25 x (15.91 x 68.18 + 539.6 x 1.83)
662 ( 181.07) + 1.25 x ( 1084.74 + 981.98)
480.93 + (1.25 x 2066.72)
480.93 + 2583.4 = 3064.33 kcal/day
REE = (66.5 + 13.8 X weight(kg)) + (5.0 X height(cm)) - (6.8 X age(yrs))
(1007.38) + (915) (192.9) = 1729.48 kcal/day
TEE = 1729 kcal/day ( x .85) = 1469.65 kcal/day
1729 + 1469.65 = 3198.65 cal/day

BODY MASS INDEX

CALCULATE BMI:
BMI = weight (kg) / height (m
2
)

BMI = __68.18__kg /____1.83___m
2
=_______20.4_kg/ m
2
____

WAIST MEASUREMENT

Circumference of waist______31__inches.

Hip circumference: _______35___inches

Waist to hip ratio = 31/35 = 0.88


My calculated energy expenditure was almost the exact amount of calories I am
supposed to eat each day based on mytracker analysis. It is helpful to know that they
correlate with each other and therefore I am surer of what my daily calorie intake should
be. I think the energy expenditure calculation done as a part of this project is more
accurate, but since it was so close to mytracker it does not make much of a difference.
My resting energy expenditure is 1729 cal/day and my estimated energy needs is about
3064 cal/day so therefore this shows I need that I need to burn at least 1300 cal/day with
physical activity. I personally do not think that is much of a struggle because I like to stay
physically active playing sports and working out. Based on my BMI results, I am not
underweight or overweight and therefore my overall health is good.
My waist to hip ratio was healthy as well. My waist circumference is 31 inches,
and since I am under 40 inches, I am not at risk of cardiovascular disease, type 2 diabetes,
and hypertension. My waist to hip ratio is .88 which means that I am not at the risk of
chronic disease either since it is under .90. It is close, so I will make sure to keep an eye
on it. For the most part, I am not at risk of any diseases or health risks at the time.