Diet Analysis Project Day Food Record Having Essay


Diet Analysis Project Day Food Record

Having a diet does not necessarily mean a balanced diet where proteins, carbohydrate and vitamin-rich food are spread out in the individual's daily eating habits. The first day's diet for 28th January 2013 is therefore highlighted below.

Breakfast (7.00am):


tbsp. canola oil margarine

1/2 apple sliced

piece whole-grain bread

cups green tea

Lunch (12.30pm):

tuna sandwich on whole-grain bread w/lettuce and tomato and 1 tbsp. low-fat mayonnaise

1/2 cup baked chips

glass juice

Snack (3.00pm):

whole orange and 4 slice of 3-4-inch celery sticks with peanut butter

Dinner (8.30pm):

cup chicken casserole with mozzarella cheese, onions, scalloped potatoes, low-fat milk

cup green salad with 1 tbsp. olive oil and vinegar dressing

pieces whole grain bread (baguette)

glass water

Dessert (9.00pm):

3/4 cup chocolate frozen yogurt

The daily food and beverage consumption for the second day 29th January is given below as well as the proportions and amount.

Breakfast (7.30am):

1/2 cup cooked oatmeal

8 ounces slivered almonds

1 medium apple

8 ounces water

Snack (10.00am):

1 medium banana

24 ounces water

Lunch (1.00pm):

3 cups spinach salad w/veggies, tossed and 1 tbsp. olive oil

2 ounces tuna canned in water bean

1 cup vegetable soup

5 whole meal backed crackers

12 ounces water

1 glass juice

Snack (3.00pm)

4 ounces non-fat cottage cheese

1/2 cup mandarin oranges

16 ounces water

Dinner (7.00pm)

4 ounces grilled chicken breast, boneless, skinless

2 cups steamed broccoli

1 cup steamed brown rice, 2 tbsp. light margarine


light mayonnaise
1/4 cup of grapes

1 kiwi

Snacks (2.30pm)

ae cup of edamames

5 baby carrots

1/2 cup of strawberry yoghurt

Dinner (7.30pm)

1/2 chicken breasts

2 corn tortillas

1/4 cup of black beans

2 tbsp. olive oil

Snacks (9.00pm)

1 cup cottage cheese

1/2 cup blueberries

Analysis of Daily Intake

My daily intake of the different food is almost near what my food pyramid recommends. I was within the range for grains and fruits. My consumption of meat and beans and discretionary calories were 45% and 59% below my recommendation respectively. Vegetables consumption was also low at 35% of my recommended goal. It is clear from my basic food guide pyramid that I am consuming meats and fruits in higher quantities than vegetables. Therefore, I need to readjust my daily diet to consume more vegetables and a slight increase in fruits. As such, I require approximately an extra 3 cups of vegetables daily which I will do by eating salads, broccoli, cauliflower carrots and corn. In addition, I need increases of less than a cup for my fruits intake which will be met by consuming more apples, oranges and pears daily. Though I avoid the typical American diet, I need to reduce intake of discretionary calories such as peanut butter, cream cheese and ice cream.

From the above journal, my total intake of carbohydrates is below the DRI recommendations. As shown above, my…

Sources Used in Documents:


Press, V., Freestone, I., & George, C.F. (2003). Physical activity: the evidence of benefit in the prevention of coronary heart disease. QJM: An International Journal of Medicine, 245-251.

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