My Diet Analysis

My Diet Analysis

Student’s Name

Institutional Affiliation

Nutrition Analysis

Introduction

A nutrition plan is essential as it influences all the spheres of human life. It ensures the wholesome functioning of an individual. For instance, if a person does not receive certain types of vitamins, they are likely to suffer a weakened immunity. When the opposite happens, and they consume a lot of them, they will suffer from their toxicity and associated effects. It is, therefore, crucial to ensure a balanced diet that goes hand in hand with the recommended dietary allowances and are in line with personal goals and dairy requirements geared towards meeting the set objectives.

Analyzing My Diet

The way one eats influences a person’s diet and appearance. All that matters is what are the dietary goals they want to meet and the expected outcomes of their nutritional habits. According to past projects 1 and 2, I already made my meal plan a week’s follow-up to ensure the set plan and daily consumption meet the recommended dietary intake. This includes my goals, which are as follows; losing weight by increasing physical activities and diet regulation, add increasing macronutrient intake in my diet, reduce protein intake, and attain recommended dietary amounts and increasing energy intake. Below is my one-day diet plan, which is an outline of the proposed consumption to meet my intake goals.

My previous energy balance is as follows. The total amounts of calories taken as per the project one and two are as follows; calories consumed is 2249, calorie expenditure in physical activities 2249, additional exercise has consumed 0 calories. The overall calorie deficit to meet the energy balance is 326 calories. Furthermore am required to increase various macronutrients and dietary fibers to fit the diet balance and thus meet the goal set. In previous projects, I targeted to improve daily physical activities to increase metabolism rate since I am already overweight. This calls for an increase in calorie intake to cater to increased energy expenditure. From my three weeks of food analysis, the following came up

Energy intake – my daily consumption was 2249, and my expenditure was 1923, thus leaving a negative balance of 326 calories. The calorie intake increment, as shown below, would cater to physical exercises. My diet was lacking vitamin C 79%, vitamin A 15% iron 71%, folate 72%, potassium 14%, and calcium 30%.

The present intakes are the recommended essential as a guide of what I require for a daily

One Day Meal intake to Requirements with activity increment.

Total= 2938 calories

In project 2, my micronutrient intake was way below the recommended dietary intake level and also below my expectations. Some nutrients, such as potassium, posed a risk of deficiency in the body. However, I have decided to increase my micronutrients and vitamin intake by adding soya beans, okra, and other canned salmon in my meal and substituting orange juice with equivalent amounts of lemon juice. This will cater for vitamin C insufficiency in the body. At 27% of the recommended amounts, folate in my diet needs intervention. Therefore, I have added beets to my dietary intake for at least thrice a week. I will interchange beets with Brussels sprouts when possible, as they are rare in this locality. During my three days meal presentations process, I realized my sodium intake is sufficient. Despite my love for licking table salt, I should be cautious not to end up in hypernatremia. Potassium plays a significant role in filtering nutrients out the blood and maintain electronic transfer in the cell throughout the body. A serving of broccoli in my diet at least twice will be sufficient for potassium needs.

My one day diet anticipates my dietary requirements and, therefore, enough to meet my goals. I have realized in some places I was consuming more than I should be. This goes contrary to my intention to lose weight, and it is advisable to cut off my protein intake. It is evident from my three days meal analysis that I have been taking a lot of chicken, which is not present in my daily plan. Despite an increase in calorie intake, I am expecting to lose weight; therefore, this calls for a change from a sedentary lifestyle and follow my previously set schedule for exercising. After incorporating the changes, my micronutrient will now be sufficient. From projects 1 and 2, the overall intake was below average. I, however, anticipate within three weeks, the body will attain the recommended amounts.

In conclusion, my diet analysis has taught me a lot about what I am required to do. I need to incorporate changes to meet my nutritional set goals. Probably my most significant change after the analysis is increasing my intake of vegetables, fruits, and micronutrients. I will try to limit my protein intake and increase physical exercise.