Personal dietary assessment across two days

Nutrition Intake

Daily Recommended Servings

The FDA recommends that each person consume between eight and 11 servings of breads and grains per day. On my first day, I ate three servings of food from the grain category: oatmeal, a baked potato, and pasta. On my second day, I ate five servings of grains: wheat toast, rice, and crackers. I am not consuming enough whole grain foods.

The FDA recommends between three and five servings of vegetables per day. On both days, I only consumed one serving of vegetables in the form of mixed vegetables. I am not consuming enough vegetables, especially fresh ones.

The FDA recommends between two and four servings of fruit per day. On day one, I consumed one serving of fruit, a banana, and on the second day I might have consumed one serving of fruit, though I am not certain what the actual fruit content of the jelly was.

The FDA recommends between two and three servings of dairy products per day. I did not consume any dairy on day one, and consumed one serving of dairy on day two in the form of frozen yogurt. However, many studies point to dairy actually being detrimental to the health of a person, so I choose to eat soy products whenever possible instead of dairy.

The FDA recommends between two and three servings daily of protein foods, such as meats, fish, and beans. On day one, I consumed four servings from this category: soy creamer, soy milk, turkey, and salmon. On day two, I consumed three servings from this category: soy creamer, salmon, and mahi. I am getting adequate servings of the protein category every day.

The FDA recommends using fats and oils sparingly, and my eating habits reflect a very low fat diet, so I am additionally following this recommendation.

Calories

The daily recommended caloric intake is generally assumed to be 1,500 to 2,500 calories per day, depending on the age, size, and activity level of the person. On day one, I consumed 1370 calories. (Drink 90 + Oatmeal 160 + Banana 105 + Baked Potato 145 + Turkey 160 + Vegetables 55 + Salmon 155 + Pasta 170 + Wine 95 + Coffee w / Soy 110 + Soy milk 125 = 1370). On day two, I consumed 1690 calories. (Drink 90 + Toast 210 + Salmon 155 + Rice 275 + Wine 95 + Coffee w / Soy 110 + Crackers w / pb& j 400 + Frozen Yogurt 140 + Vegetables 55 + Mahi 160 = 1690). I am consuming a low amount of calories per day, but not a dangerously low amount of calories. I do not have a very fast metabolism and I am attempting to lose weight. Many diets recommend around 1300 calories per day, so I believe I am consuming an appropriate balance between a weight loss diet and normal eating behavior.

Carbohydrates

Carbohydrates are the most important source of energy, and it is usually found in plant foods, especially grains. Simple carbohydrates are sugars, while complex carbohydrates are found in starchy plant foods. There is a lot of controversy regarding how many carbohydrates should be consumed daily. However, if too few carbohydrates are consumed the body will begin breaking down tissue for energy. On day one, I consumed 137g of carbohydrates. (Drink 25g + oatmeal 31g + potato 34g + pasta 38g + wine 3g + soy 2g + soy 4g = 137g) On day two, I consumed 204g of carbohydrates. (Drink 25g+ bread 44g + rice 45g + soy 2g + crackers w / pb & j 58g + yogurt 30g = 204g). This is more carbohydrates than fad diets like Atkins would recommend, but I am consuming a reasonable amount of complex carbohydrates vs. simple ones. I should, however, watch my intake of sugars from sources like peanut butter and frozen yogurt.

Fiber

Dietary fiber is the indigestible part of plant food. Between 20g and 35g of fiber is recommended daily to prevent digestive problems and protect against some forms of cancer. On day one, I consumed 16.2g of fiber. (Oatmeal 4g + banana 3g + potato 3g +pasta 1.7g + soy creamer1.5g + soy milk 3g = 16.2g) On day two, I consumed 14.1g of fiber. (Bread 7g + rice 0.6g + soy creamer 1.5g + crackers w / p& bj 5g = 14.1g) I am not consuming enough fiber, and should increase this amount to avoid problems like constipation.

Vitamin A

Vitamin A is needed for cell reproduction and development of some hormones. It helps vision, bone growth, and healthy skin, hair, and teeth. The daily recommended intake of vitamin A is between 8,000 to 10,000 IU, and plant-derived vitamin A is considered to be healthier than meat-derrived. On day one, I consumed approximately 184 IU of vitamin A (banana 95 IU + Salmon 89 IU = 184 IU). On day two, I consumed approximately 2231 IU of vitamin A (Salmon 89 IU + Mahi 2142 IU = 2231 IU). I am not consuming enough vitamin A, and may suffer from problems like night blindness and weak tooth enamel if I do not increase my intake.

Vitamin E

Vitamin E is an important antioxidant, which also helps produce red blood cells. iI also has benefits for skin. The daily recommended intake of vitamin E is at least 30 IU. On day one I consumed less than 2 IU of vitamin E (banana 0.67IU + turkey 0.461 IU = 1.13 IU), and none on day two. I am obviously not consuming enough vitamin E

Vitamin C

Vitamin C is an important antioxidant which helps protect cells against damage, and it is also helpful to the immune system and against viruses. The daily recommended intake of vitamin C is between 60 mg to 70 mg. On day one I consumed 17.5mg of Vitamin C (banana 11mg + salmon 6.5mg = 17.5mg). On day two I consumed only 6.5mg vitamin C (salmon 6.5mg). I am not getting enough vitamin C, and I am more prone to illnesses because of this deficiency. I need to increase foods like fruits which contain high amounts of vitamin C

Vitamins B1, B2, and B3

Vitamin B1 helps convert carbohydrates into energy, and is important to the heart, muscles, and nervous system. Not getting enough can cause weakness and fatigue. The daily recommended intake of Vitamin B1 is between 1.2mg to 1.5mg. Vitamin B2 is important for body growth and cell reproduction. The daily recommended intake is between 1.3mg and 1.5mg. Vitamin B3 is important for the digestive system, skin, and nerves. The daily recommended amount is between 16mg and 18mg of vitamin B3. I did not consume any traceable amount of any of these B. vitamins. I need to increase my consumption of foods with B. vitamins.

Vitamin B6

Vitamin B6 is important in the creation of antibodies. It also helps with nerve funtion and the formation of red blood cells. This vitamin is necessary to digest proteins properly, and too little can cause dizziness, confusion, irritability, and convulsions. The daily recommended intake of vitamin B6 is between 1.3mg to 2mg. On day one, I consumed 2.496mg of vitamin B6. (banana 0.7 mg + turkey 0.644 mg + salmon 1.152mg = 2.946mg) On day two, I consumed 1.652mg of vitamin B6. (salmon 1.152mg + mahi 0.5mg = 1.652mg) I consumed adequate amounts of this B. vitamin.

Folate

Folate (a form of vitamin B9) is important in the production of red blood cells and a healthy nervous system. It is also essential in the production of DNA and brain functioning. It is especially important for women who are going to be having children. The recommended daily intake of folate is at least 400 mcgs to 600 mcgs. On day one, I consumed 186.3mcgs of folate (banana 22.5mcg + turkey 9.8 mcg + salmon 60mg + pasta 94 mcg = 186.3mcgs) On day two, I consumed 153.7 mcgs of folate. (salmon 60 mcg + Rice 92 mcg + salmon 1.7 mcg = 153.7 mcgs) I am not consuming enough folate and should increase my intake of folate-rich foods.

Calcium

Calcium is needed for proper muscle contraction, blood clotting, nerve functioning, and bone health. If your body does not have enough calcium, it will take calcium from bones, which will make them break easily. Not having enough calcium also leads to sleeping problems. The daily recommended intake of calcium is 1000mg. On day one I consumed 34.5 mg of calcium (banana 7mg + Turkey 1.5mg + Salmon 26mg = 34.5mg) On day two, I consumed 434.5mg of calcium. (Salmon 26mg + yogurt 400 mg + Mahi 8.5 mg = 434.5mg) I am consuming far too little calcium, and should probably switch to a more calcium-enriched soy milk, as well as increasing all foods with calcium. I am at a high risk of developing bone density problems if I do not increase my calcium.

Magnesium

Magnesium is needed for healthy bones, cell production, nerves and muscles, and energy production. It is also important for insulin and the absorption of different vitamins. Not enough magnesium can lead to fatigue, nervousness, insomnia, heart problems, and other health problems. The daily recommended intake of magnesium is 310 to 420mg. On day one, I consumed 113mg (banana 43mg + Turkey 17mg + Salmon 53 mg = 113mg). On day two, I consumed 188mg (Bread 80 mg + Salmon 53 mg + Mahi 55mg = 188mg). I am not consuming enough magnesium, and combined with the low levels of calcium intake, I am at an increased risk of developing osteoporosis.

Iron

Iron deficiency has been linked to problems ranging from behavioral problems to immune system weakness. The daily recommended intake of iron is between 10mg to 15mg. On day one, I consumed 3.505mg of iron (banana 0.4 mg + Turkey 2.5 mg +Salmon 0.605 mg = 3.505mg). On day two, I consumed 1.755mg (Salmon 0.605 mg + mahi 1.15mg = 1.755mg). I am not consuming enough iron and should increase my consumption of iron-rich foods such as dark greens.

Zinc

Zinc is vital to protein and carbohydrate metabolism and the immune system. The daily recommended intake is between 12mg to 15mg. On day one, I consumed 2.865mg of zinc (turkey 2.1 mg + 0.765 mg = 2.865mg) On day two, I consumed 4.855mg of zinc (bread 2mg + 2.2mg + mahi 0.655mg = 4.855). I am not consuming enough zinc and should increase zinc intake especially during the winter for immune system health.

Conclusion

I am consuming a healthy amount of calories, fats, proteins, and carbohydrates. All other vitamins and minerals studied here need to be increased in my diet. An important step would be to switch to a healthier drink, such as vitamin fortified orange juice, instead of the artificially flavored drink I usually drink every morning. I should also switch to a healthier soy milk, such as Silk's new Enhanced variety that has many vitamins, minerals, and important acids added from natural sources. I do not consume enough fruits and vegetables especially.