Emily Harrington

NUTR 132

Dr. Carson

September 28, 2017

Diet Analysis Questions

A. When comparing my own diet with the recommendations, I notice that I fall short in

some areas, especially fruits, grains, and dairy. For example, I only consumed 42% of the

suggested amount of grains, 46% of the suggested fruit servings, and 40% of the

suggested dairy intake.

B. To meet the suggested fruit intake, I should go shopping for fruits I enjoy eating that I

can keep in my dorm room. Being a college student and eating healthy is difficult

because there are so few options in the dining hall. The dining hall always has apples,

bananas, and oranges that are still green, but I do not enjoy eating green fruit, nor do I

enjoy eating apples. However, I love oranges, and I love banana and peanut butter toast,

so even though banana peanut butter toast takes longer to make than just serving myself

eggs or cereal, I should make it a point to get to the dining hall earlier to have time to

make something like that. To include variety in the types of fruit I eat, I am going to need

to have fruit in my dorm like strawberries, blueberries, raspberries, peaches, and other

fruits that arent available in the dining hall. For grains and dairy, I could eat cereal some

days for breakfast, or eat two slices of toast instead of the one I usually eat or have a

bagel instead.

C. Nutrients less than 100%:

Calories: 87%
 Carbohydrates: 49%

Dietary Fiber: 66%

Mono Fat: 66%

Poly Fat: 35%

Water: 45%

Vitamin B1: 61%

Vitamin B12: 98%

Vitamin D: 23%

Vitamin E: 34%

Folate: 89%

Calcium: 98%

Iron: 69%

Magnesium: 73%

Potassium: 47%

D. Nutrients greater than 100%

Calories from fat: 131%

Calories from saturated fat: 141%

Protein: 289%

Fat: 131%

Saturated Fat: 141%

Cholesterol: 236%

Vitamin a RAE: 120%

Vitamin B2: 139%

 Vitamin B3: 221%

Vitamin B6: 185%

Vitamin C: 165%

Phosphorus: 187%

Sodium: 174%

Zinc: 112%

E. On a daily average, I burn 376 calories while exercising. I want to begin using the gym

and running more, however I do still need to make time for it in my schedule. As of right

now, I am exercising minimally (bike riding to and from class or to the store), which with

my normal diet has allowed me to gain weight. I am still at a healthy weight according to

my BMI, but almost overweight and some of my pants dont fit so well at the moment. I

want to eat a little more healthy, including more lean foods and less fatty foods, as well

as increase the amount of exercise I do in order to be able to get back down to my normal

weight and stay there.

F. I have learned that prior to taking this course, I had no idea what a balanced meal looked

like. The my plate website has been a huge help in remaining healthy and active. I have

cancer, high cholesterol, and high blood pressure on both sides of my family, so living a

healthy lifestyle is very important to me. Now that I have more knowledge on how to eat

healthy, I feel like I can really begin my journey to a healthy life. Being in the dining

hall, it has been difficult to compare what I have available to the suggestions I have read

in the textbook. The foods they serve are often very fattening, and the healthy options

almost only include salad, soup, and sandwiches. I have been trying to be very mindful of

my food choices, less starch and grease, more vegetables and whole grains. In week 2 we
read about variety and moderation, which have been key to helping me be healthy and

make the right choices. Again, this is hard in the dining hall, especially eating a variety of

healthy options since those are limited. I am overjoyed at the thought of finally being able

to live a healthy life because I am finally learning how.