Diet Analysis

detailed instructions for this assignment. This assignment is worth 30 percent of my grade so I need it done well and thoroughly.

Basically I had to record what I consumed for three days and record it

into a system that breaks that down into a diet analysis (I have already done that part and attached YOU WILL need that to complete this assignment). In the two reports I have attached you will see that I a female that weighs 106 pounds and is 22 years of age,

I have also noted that I would like to MAINTAIN my weight (this is

something you should keep in mind as you report this report) Additional information:

The
diet analysis software program will calculate the following information
for each of the foods that you have consumed: calories,protein,
carbohydrates, dietary fiber, total fat, saturated fat,unsaturated fat
(monounsaturated plus polyunsaturated), cholesterol,iron, potassium,
sodium, calcium, vitamin A, thiamin, riboflavin,niacin, vitamin B6,
folic acid, vitamin B12, vitamin D, vitamin E, and vitamin C. Include
these nutrients in your analysis. You can include more if you like. If
you cannot find an exact match in the listing, find a comparable food
and estimate nutrients.

Once you have the breakdown of the foods
you have eaten, compare your intake to the recommended daily allowances
for your age, gender, and size, then analyze your diet for nutritional
value. Are you under-nourished or over-nourished? If your diet is
adequate, explain why. If you need to make changes, explain why. Most important—
explain why the various nutrients are necessary in our diet. What is
their need to the body. For example, you might say something like–“My
vitamin C intake is less than half the recommended level. Vitamin C is
an important antioxidant, as well as necessary for collagen synthesis. A
deficiency may lead to bruising, bleeding gums, or frequent infections.
By adding a medium orange and 1/2 cup of V-8 juice to my diet, I more
than make up for my deficit.”Or you might say–“Vitamin C is an
important antioxidant, as well as necessary for collagen synthesis. A
deficiency may lead to bruising, bleeding gums, or frequent infections. I
typically include an orange, tomato, and green pepper in my diet nearly
daily and take in more than enough vitamin C to meet the RDA.”

Something to keep in mind as you do your analysis, if you are
currently maintaining your weight, then the number of calories you are
consuming matches the number of calories that you are burning. Thus, if
your profile says that you should be consuming 2000 calories, your diary
indicates you are consuming, say 1000, calories, AND you are not losing
weight, then you either skimped on your diary, or your metabolism is
very sluggish. The diary is much more likely to be the issue for the
majority of people in this circumstance. What I am saying is, you
probably do not want to be saying in your analysis, “I guess I need to
add more food to my diet.”

Also, do not worry about over consumption of water-soluble vitamins,
or vitamin A (beta-carotene) that comes from plant sources. If you eat
two carrots, for example, you are going to exceed your RDI for vitamin
A, but since it is from a vegetable, it is not a problem. If, on the
other hand, you eat liver and exceed your vitamin A RDI, cutting back is
a good idea. Regarding the water-soluble vitamins, if you consume 5-9
servings of fruits and vegetables, and some or most of your grains and
cereals as whole grains, you WILL exceed the RDI for those vitamins.
That is NOT a problem. Please do not state something like, “I guess I
need to cut back on the broccoli in my diet.” I cry when I see this.

One more thing– it is not necessary to consume 300 mg of cholesterol
per day. That number is an upper-limit guideline. If you consume no
cholesterol (which is true of all vegans), your liver will make all the
cholesterol you need. If you eat two eggs everyday, you will exceed 300
mg. As I said, it’s a guideline. Expect your written part of this analysis to be at least 7-9 pages (more is fine), typed, double-spaced,, in a size 12 font.