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Dietary Intake Assessment

Student Name:

Student ID:

Institution:

Date:
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PERSONAL DETAILS – Table 1

SID Insert Name

Age 21

Gender Female
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YOUR FOOD DIARY Name: Insert Name Date: August 20th, 2018 Weekday or

weekend: Tuesday

Time What I ate and Amount Vegetables Fruit Grain Lean meat Dairy and

drank (grams) (cereal) and alternatives

foods alternatives

8:00 AM.` Breakfast

2 Scrambled 120 1.00

Eggs

1 Tablespoon 15

Butter on

Toast/Cooking

1 A piece of 40 1.00

Wheat Grain

Toast

1 Stalk Green 20 0.25

Onion
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Large Soy Flat 250 0.50

white

10:00 AM.` Snack

1 Cup Celery 75 1.00

Raw

2 Tablespoon 30 0.50

hummus

Green Tea 250

1:00 PM Lunch

Smoothie – 1 120 1.00

Medium

Banana

Smoothie -1 159 1.00

Cup Mango

Smoothie – 1 250 1.00

Cup Almond

Milk Commented [G1]: Inserted: A

Commented [G2]: Deleted:a
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Water 300

5:00 PM Snack

Salad – Cup 100 1.00

Kale

Salad- 5 cup 100 0.50

strawberries

Salad- 1 100 0.50

medium tomato

Salad – 5 Palm 60 0.25 0.25

Trail mix with

dried fruit

Salad- 5 Small 60 0.50

Avocado

Salad- Olive 15

Oil

Water 300
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7:00 PM Dinner

Red Curry – 1 80 1.00

cup chicken

Red Curry – 1 250 2.00

cup rice

Red curry – 25 30 0.50

cups Zucchini

Red curry – 25 30 0.50

cups green

beans

Water 250

8:00 PM Snack

Coles 100 3.00

chocolate

Granola

Water 300
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TOTAL 4.25 3.25 6.00 2.25 1.50

SERVES

RDI Based on 21- 5 2 6 2.5 2.5

year-old

Female

Percentage 85% 163% 100% 90% 60%

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YOUR FOOD DIARY Name: Insert Name Date: 25 st August 2018 Weekday or

weekend: Sunday

Time What I ate Amount Vegetables Fruit Grain Lean meat Dairy and

and drank (grams) (cereal) and alternatives

foods alternatives

1:00 Breakfast

2 Pieces of 120 3.00

Turkish

Toast

(Large)

1 Fried Egg 60 0.50

2 Pieces of 30

Bacon

5 medium 75 0.50

Tomato

Water 400

2:30 PM Snack
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Small Soy 100 0.25

Flat White

Water 100

6:30 PM Dinner

1 A piece of 40 1.00

Garlic Toast

1 cup 75 1.00

peppers

.25 cup 40 0.25

Haloumi

Cheese

1 cup 75 1.00

Arugula

.5 Tbsp 2.5

Sunflower

seeds

.5 Tbsp 2.5 0.25

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Parmesan

Cheese

1.5 cups of 100

Nachos

Water 250

9:00 PM Snack

1 Medium 150 1.00

Green Apple

Water 200

TOTAL 2.50 1.00 3.00 1.50 0.75

SERVES

5 2 6 2.5 2.5

50% 50% 50% 60% 30%

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YOUR TOTAL SERVES OF FOOD GROUPS - Table 2

Time Vegetables Fruit Grain Lean meat Dairy and Discretionary

(cereal) and alternatives foods

foods alternatives

DAY 1
4.25 3.25 6 2.25 1.5 1

DAY 2
1.5 1 3 1.5 .25 2

AVERAGE

NUMBER OF 2.88 2.13 4.50 1.88 .88 1.50

SERVES

RECOMMENDED

NUMBER OF 4.5 2.5 6.5 2.60 2.60 2.60

SERVES*
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YOUR NUTRIENT REQUIREMENTS – Table 3

RECOMMENDED DAILY INTAKE (RDI) (OR YOUR AVERAGE

ADEQUATE INTAKE (AI)) INTAKE

PROTEIN (g/day) 47 g/day

FIBRE (g/day) 26 g/day

SODIUM (salt)
1850 mg/day 2453.39 mg/day
(mg/day)

CALCIUM
1050 mg/day 998.62 mg/day
(mg/day)

IRON (mg/day) 20 mg/day 17.34 mg/day

FLUIDS (mL/day) 2150 ml/day

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DIETARY ANALYSIS REPORT

1. Briefly discuss how your eating patterns tie into the concept of ‘holistic health’ and your

philosophy of eating. Is your food diary a typical representation of your daily diet? If not, why

not? (150 words)

In my opinion, my eating habits tie into the concept of holistic health as I am following an eating

philosophy of 80/20 rule and I do ensure that I take every food that my body requires to remain

healthy and fit. I believe in eating healthy food and do not have much focus towards a diet plan. I

have to attend a different gathering where I used to take my meal once or twice a week. I like to

explore diverse locations and do like to take different sorts of food items. Generally, on the

weekend and during vacations period I get an opportunity to visit a different location.

Unfortunately, on weekends, my food is not a typical diary representation of my daily diet plan

as I waked up a bit late on weekends as compared to weekdays and used to take one or two

meals. During weekdays the food diary is very helpful to me in managing my daily diet.

2. Discuss and link how well your average intake of the five food groups and discretionary

foods (seen in Table 2, calculated from your food diary) follow the Australian Dietary

Guidelines recommendations across the two days recorded. Are any food groups significantly

high or low in the intake? If so, is this because you make a conscious effort to eat/avoid these

foods? You may round your food groups up or down to the nearest half, so the comparison is

more comfortable. (300 words)

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General the Australian Dietary Guidelines (ADG) recommends to eat a variety of food group

items and to drink a lot of water. Considering my diet plan for weekends and considering all of

the group of food items my intake is considerably low as being recommended, and majorly I take

lesser fruit in my daily intake. The weekday consumption of different food groups is quite

sufficient. It reflects my different diet plans as I believe during weekdays as I require more

energy my diet plan remains very healthy but on a weekend as I get a chance to get together with

other people my healthy diet plan is affected a bit and I used to unhealthy food items like bacon.

As per ADG guidelines, an individual has to take plenty of water on a daily basis, and I believe I

lack in this areas as I don’t take a lot of water. Drinking plenty of water is a considerable

challenge for me, and I think I need to improve in this area. I guess I have to take a sufficient

amount of the food items belonging to different groups and by analyzing my daily diet plan, I

figured out that I lack in taking dairy food items. Dairy food items affect my stomach and skin,

and for that reason, I take them in low ranges. This is entirely intentional to take dairy food items

a bit lesser. The other highly concerning thing is my low intake of meat and vegetables, and even

on weekdays, their consumption is low. Though on weekdays I usually keep my diet plan very

healthy so I can perform my jobs efficiently. My intake of grain is also in low ranges, but I have

an idea to take grains during the snacks time to fulfill its consumption.

3. State which three nutrients you chose to analyze and after referring the reader back to

Table 3, were there any nutrients that were significantly higher or lower than the recommended

intake appropriate for your age and gender? For your three chosen nutrients, critically analyze
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your foods and drinks and connect the medium to high ingestions of the nutrients to which

foodstuffs would have added to these stages. In case you used up a smaller amount than 50% of

the RDI/AI for any of the three nutrients, which foods or meals are rich sources of that nutrient

that you should incorporate into your diet? (600 words)

The three nutrients that I have chosen to analyze are sodium, iron, and calcium. The reason for

selecting these nutrients is that I generally do not make any conscious effort about the intake of

these nutrients, so do want to know whether I am taking sufficient absorption of these nutrients

or not according to ADG recommendations.

By analyzing my intake sodium, I figured out that my intake of sodium as far higher than the

standards set by ADG for 21 years old Australi-an women. I have 33% more intake of sodium as

being recommended by ADG. Generally, the red curry items have more concentration of sodium,

and I used to take it on a regular basis. The other reason for having a higher level of sodium is

that my diet plan consists of grains, garlic, and toasts which also have a high concentration of

sodium. Considering all of these food items, they have 500mgs of sodium in it that I used to take

on a daily basis. Another reason for high intake of sodium is eating bacon, and such a food item

contains a considerable amount of salt, and for that reason, it has to be taken occasionally.

Though I am taking beacon on a regular basis, and also I do take grains and cereals occasionally.

I may need to focus on such food items which have a lower concentration of sodium like Ezekiel

bread besides using traditional toasts.

Considering the concentration of iron, I figured out that Coles chocolate granola contains a

higher level of iron. I am not using granola in my daily diet plan. The other food items I am

taking have a concentration of less than 2mg of iron. The recommended intake of iron is 18 mg
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per day. To have more intake of iron, I may need to eat those food items which have a higher

concentration of iron and such food items can be mussels which a mass of 7.7mg/100mg, sesame

seeds which have a strength of 10mg/100mg and also cockles having a frequency of 26mg/100

mg (Derbyshire, 2012). Other food items which have a higher concentration of iron are spinach

and dark chocolates. Another option can be to take iron supplements on a regular basis. I need to

ensure that I do not take calcium with iron supplements as calcium remove an effect of iron.

Considering the concentration of calcium similar to the case of iron nutrient Coles chocolate

granola has a higher level of calcium. The other source of calcium in my daily diet plan is soy

and almond milk. Flat whites and smoothies have a higher concentration of calcium as well.

Arugula rocket also has a higher level of calcium. The recommended calcium intake by ADG is

1000mg at 661.12mg/day as I mentioned earlier that I am taking granola on a regular basis and

for that reason, my consumption of iron is considerably low. To increase my calcium intake, I

may need to eat calcium rich food items. These food items can be instant oatmeal that has a

concentration of calcium of 187mg per 1 cup; I can use sardines of having sodium of 321mg per

7 filets, almonds of having a level of sodium of 72mg/.25cup. I can also use a calcium

supplement to fulfill my calcium intake needs.

Considering my overall intake of nutrients, I figured out that my consumption of sodium is a bit

high that I need to lower down and my absorption of iron and calcium is in the low ranges. I

need to lower down my sodium intake and need to increasingly use those food items which have

more iron and calcium.

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4. Using appropriate literature discuss any potential implications of your current intake. For

example, any diseases that you are at risk of developing if your consumption remains as is. If by

chance your input is perfect, discuss the positive influence of your diet on your future health.

(550 words)

If I do not change my dietary intake, it can be hazardous for my health as females are generally

more iron deficient as compared to men irrespective of their iron intake (Shawn, Chin, and Pan,

as cited in Hawk, 2012). One of the studies highlighted that women of having ages between 20-

49 years are at more risk of iron reduction (Brussaard et al. as cited in Hawk, 2012). Grains and

other intakes of calcium do obstruct iron (Derbyshire, 2012) and I am taking these on a regular

basis. The table 3 reflects that I am consuming the sufficient quantities of iron, but it is unclear

that whether my body absorbs these quantities of iron, I cannot tell without having any further

tests. I need to figure further out that as to how I can increase a concentration of iron in my body

as I need to take those iron rich food items which do not get absorbed due to calcium intake.

Because I cannot lower my calcium intake even as it is an essential nutrient for my body.

My calcium intake is not sufficient as per the recommended quantities by ADG. Calcium intake

is quite inexpensive and easy and prevents a person from some diseases, and enough calcium

intake makes bone stronger (Meier & Kraenzlin, 2011). Sufficient calcium intake has a good

impact on managing blood pressure of individuals as blood pressure always remains in good

ranges while calcium food items are taken regularly (Meier & Kraenzlin, 2011). For those

individuals who have a family problem of high blood pressure can use calcium food items a bit

more to manage this disease. My excess sodium intake can be dangerous for my health as it may

lead to different body problems like hypertension. I figured out that majorly when I take food

outside of my home in restaurants, parties and other places such food has more concentration of
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sodium and the other food item is bread. I believe the best way to lower down my sodium intake

is to limit my meals at fast food restaurants as generally at these places the concentration of

sodium in food items is 1751 mg of Sodium (Johnson et al., 2010).

In my diet plan, a lack of the usage of right dairy items and that is a big concern for me and my

health. I believe the lesser usage of dairy food items is one of the significant reasons for a lower

concentration of calcium in my body. As mentioned earlier I am allergic to some dairy food

items, and for that reason, I need to limit my usage of them. I need to figure out a way to increase

my calcium intake, and I believe it can be achieved if I use calcium supplements. I have seen that

I am not much allergic to calcium supplements and I think for a person of my age calcium

concentration has to be high as the body is growing and in the growth stage of body calcium has

an important part to play. There were 41 trials performed in the year 2006, and they showed

that soy supplementation could be helpful in the reduction of cholesterol level (Reynolds et al.,

2006).

5. What are the main improvements that need to be made to meet your recommendations

better? Please discuss five possible changes you could implement in your daily diet to make

these improvements and be specific with which foods this could include and how you would

make substitutions to your current diet successfully. (400 words)

The effective change that I am looking to make to my diet plan is to increase the consumption of

vegetables and lean meat. My average intake of all of the group of food items is considerably

lower as defined by ADG. The change to my diet plan can be taking a full piece of chicken as I
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used to take half a bit earlier and not to take more vegetables in my dinner. The other way to

increase intake of both these food items is to take chicken during the snacks time and to take

herbs in lunch.

The other practical change to my diet plan should need to be a lesser intake of sodium. While

food is cooked at home, generally it has a lower concentration of sodium, but while I take food

from fast food restaurants, they usually have more level of sodium, and I need to limit my visit to

such restaurants. I need to use bacon on a limited basis as this food item contains a considerable

amount of salt. I need to figure out alternatives to this food item. There are spices available in the

market which come without salt; I may need to choose these over.

My other nutrients intake is in low ranges considering iron and calcium. To fulfill this

deficiency, I need to take those food items which are iron and calcium rich. I am taking a lesser

amount of water on a daily basis, and I need to take plenty of water as water intake is helpful in

keeping a body fresh and it holds a body away from diseases. To consume more water, I may

need to carry a water bottle along with me all the time, and I believe it will remind me to take

more water, and I will not forget to take water.

Another change I may need to bring to my diet plan is that I need to eat as to when I feel hungry.

I usually take meals as to when I have leisure time, or I am feeling bored. Generally, I go out

with my friends to different restaurants even not having a feel to take a meal, but I take it for fun.

I believe such behavior can lead to bloating. Most of the time I take lunch even I am feeling

hungry at that time. Considering my overall diet plan, I have a healthy diet. But I think some of

the positive changes to my existing diet plan can bring a lot much betterment for my health.

References
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Derbyshire, E. (2012). Strategies to improve Iron status in women at risk of developing anemia.

Nursing Standard, 26(20), 51-57.

Hawk, S. , Englehardt, K. and Small, C. (2012) Risks of Iron deficiency among vegetarian

college women. Health, 4, 113-119. doi: 10.4236/health.2012.43018.

HealthAliciousNess,. (2015). Top 10 Foods Highest in Iron. Retrieved 9 October 2015, from

http://www.healthaliciousness.com/articles/food-sources-of-Iron.php

Johnson, C. M., Angell, S. Y., Lederer, A., Dumanovsky, T., Huang, C., Bassett, M. T., & Silver,

L. D. (2010). So-dium content of lunchtime fast food purchases at major US chains. Archives of

internal medicine, 170(8), 732-734.

Reynolds, K., Chin, A., Lees, K. A., Nguyen, A., Bujnowski, D., & He, J. (2006). A meta-

analysis of the effect of soy protein supplementation on serum lipids. The American journal of

cardiology, 98(5), 633-640.

Meier, C., & Kraenzlin, M. E. (2011). Calcium supplementation, osteop rosis and cardiovascular

disease. Swiss Med Wkly, 141, w13260. Chicago.