Diet Analysis Project Day Food Record Having

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):

egg

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

8 ounces water

Snack (8.30pm)

8 ounces low-fat yoghurt mango

1 cup kiwi and strawberry slices

The food dairy for the third day January 30 is highlighted below.

Breakfast (6.30am):

1/2 cup of strawberries

1/4 cup of orange juice

1 scoop of whey protein

1.4 cup of oatmeal

Snack (9.30am)

2 cliff bars

Lunch (12.00pm)

2 slices of rye bread

1/2 can of tuna with 1 tbsp. 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 consumption is 1100 kcal while the DRI recommendation ranges from 1460 and 2108 kcal. Besides, fiber intake is at 15 grams which is almost half the recommended 38 grams. I plan to increase fiber and carbohydrates by having a higher intake of fiber-rich foods like apples and bananas. Moreover, I should replace my consumption of refined grains with whole grains.

Fat intake is slightly higher in my diet at a 35% above the DRI of 27%. My diet is devoid of trans-fats and I tend to eat a lower proportion of dairy products and egg yolks. I have a liking for foods with saturated fats such as hot dogs and hamburgers which I eat at convenience stores. I plan to start consuming increasing by 1% milk and cottage cheese. However, I fail to follow my diet but I try to linoleic acids into my diet from sources such as tuna, beans and olive oil.

Protein account for 20% of my DRI and is an indicator that I am meeting my protein goal. However, I am planning to replace meat with poultry and reducing the consumption of egg yolks. Unsalted peanuts are good snack that help to keep by blood sugar level constant and I am proposing starting eating them and besides, the free of cholesterol and saturated fats.

My total kcal level of 3100 is between my EER of 2950 kcal and the DRI 3244 kcal. However, there are still some junk foods that I could get rid of in favor of nutrient dense and even functional foods. I need to focus most on vegetables such as spinach, tomatoes, peppers, carrots and broccoli since I seldom eat them; they are beneficial to my health.