Christine Yi

cyi2's Nutrients Report 07/02/14 - 07/04/14

Your plan is based on a 2000 Calorie allowance.
Nutrients Target Average Eaten Status
Total Calories 2000 Calories 1!2 Calories "n#er
$rotein %g&''' 4( g 7 g )*
$rotein %+ Calories&''' 10 - ,+ Calories 1-+ Calories )*
Car.o/y#rate %g&''' 1,0 g 212 g )*
Car.o/y#rate %+ Calories&''' 4 - (+ Calories 4+ Calories )*
0ietary 1i.er 2 g 2( g )*
Total Sugars No 0aily Target or 2i3it 2 g No 0aily Target or 2i3it
A##e# Sugars No 0aily Target or 2i3it 7 g No 0aily Target or 2i3it
Total 1at 20 - ,+ Calories 2-+ Calories )*
Saturate# 1at 4 10+ Calories 10+ Calories )ver
$olyunsaturate# 1at No 0aily Target or 2i3it 7+ Calories No 0aily Target or 2i3it
5onounsaturate# 1at No 0aily Target or 2i3it 10+ Calories No 0aily Target or 2i3it
2inoleic Aci# %g&''' 12 g 10 g "n#er
2inoleic Aci# %+ Calories&''' - 10+ Calories (+ Calories )*
6-2inolenic Aci# %+ Calories&''' 07( - 172+ Calories 07!+ Calories )*
6-2inolenic Aci# %g&''' 171 g 17, g )*
)3ega , - E$A No 0aily Target or 2i3it 10- 3g No 0aily Target or 2i3it
)3ega , - 08A No 0aily Target or 2i3it 241 3g No 0aily Target or 2i3it
C/olesterol 4 ,00 3g 1 3g )ver
5inerals Target Average Eaten Status
Calciu3 1000 3g (,, 3g "n#er
$otassiu3 4700 3g ,1-7 3g "n#er
So#iu3'' 4 2,00 3g 2-4( 3g )ver
Copper -00 9g2(-, 9g )*
:ron 1! 3g 21 3g )*
5agnesiu3 ,10 3g ,(2 3g )*
$/osp/orus 700 3g 11-7 3g )*
Seleniu3 9g 12( 9g)*
;inc ! 3g 10 3g )*
<ita3ins Target Average Eaten Status
<ita3in A 700 9g RAE 11,! 9g RAE )*
<ita3in =( 17, 3g270 3g)*
<ita3in =12 274 9g 1777 9g )*
<ita3in C 7 3g 74 3g "n#er
<ita3in 0 1 9g 2 9g "n#er
<ita3in E 1 3g AT ! 3g AT "n#er
<ita3in * -0 9g (- 9g)*
1olate 400 9g 01E 7(2 9g 01E )*
T/ia3in 171 3g17( 3g)*
Ri.o>avin 171 3g177 3g)*
Niacin 14 3g 1( 3g )*
C/oline 42 3g 404 3g "n#er
:n?or3ation a.out #ietary supple3ents7
** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 m a day. In addition, people who are ae 51
and
older need to reduce sodium to 1500 m a day. All others need to reduce sodium to less than !"00 m a day.
*** #utrients that appear twice $protein@ car.o/y#rate@ linoleic aci#@ and 6-linolenic aci#% have two separate recommendations&
1% Amount eaten $in rams% compared to your minimum recommended intake.
!% 'ercent of (alories eaten from that nutrient compared to the recommended rane.
You may see different messaes in the status column for these ! different recommendations.
Diet Plan Analysis
In general, I think my diet is pretty good. Although there are a few nutrients that I am consuming too
much of or too little of. According to the nutrient report, I consume too little linoleic acid, calcium,
potassium, Vitamin D, and Vitamin E in my diet. In contrast, I consume too much cholesterol and
sodium. Also, in general, the nutrition report says that I under consume my daily calories.
A general trend Ive been noticing when I was flling out my daily food intakes was that I consume a
good number of vegetables and grains, but I hardly eat my fruits or dairy. Thus, this is probably explains why
I lack all the nutrients provided in those two food groups I havent been eating. In addition, on a daily basis, I
consume large quantities of white rice. Since white rice doesnt provide much nutritional value, I will
substitute white rice with more foods that will give me the vitamins I lack. Also, I will eat more healthy
snacks. A more detailed plan will be explained below.
For linoleic acid: I will eat more foods rich in Omega 6 fatty acids. Foods that are rich in these fatty
acids are generally found in fats found only in vegetable. Some examples are, olive oil, sunfower oil, peanut
butter, and avocado. In order to consume these foods more carefully, I will not eat as many foods that are
fried in oil. Instead I will consume olive oil by dipping whole grain or whole wheat bread in olive oil as a snack
or appetizer. Also, instead of creamy calorie laden dressing, I will eat more olive oil based dressing with my
salads like lemon vinaigrettes. In addition, I will try eating more nut butters or peanut butter in my
sandwiches or with my vegetable like celery and peanut butter.
For calcium: I need to consume dairy in general and I only consume half of my required intake.
Usually, I only consume cheese and that counts as my calcium intake, but eating too much cheese is bad for
ones health because of the fats. I will try eating more yogurt or calcium fortifed cereal with milk in the
morning. Also, Ill fnd more ways to include milk as a beverage or in my cooking. Another way to eat calcium
is to drink more fruit milkshakes by substituting ice cream for yogurt or milk.
For potassium: I need to consume a wide variety of foods. White rice might be the killer for me in this
area. I should just not eat white rice in the morning. Instead for breakfast I need to eat greek yogurt with
chunks of fruits also rich in potassium like bananas and cantaloupes. For a side dish to lunch or dinner,
tomato soup or pasta with tomato sauce would be a potassium rich meal. Also, I should eat more potatoes
that arent deep fried, pan fried, or slathered in butter. For dinner, I should eat boiled or baked potatoes with
low fat sour cream and scallions.
For Vitamin D: I need to consume almost the same exact foods that have high levels of calcium.
What is really troubling is that I consume less than ffteen percent of my required Vitamin D intake. However,
foods rich in Vitamin D seem more varied than foods with calcium. I eat more low sodium canned fshes.
Canned salmon seemed like it was very high in Vitamin D so, Ill eat more salmon or tuna salad alone or in a
sandwich for a light meal or on crackers for a light snack. Usually, I only drink water. Instead, Ill substitute
milk as a beverage with breakfast or dinner. Since Im so Vitamin D defcient Ill have tuna salad sandwiches
with a glass of milk for some lunches every week. Like I said for the calcium section, Ill eat more yogurt as
breakfast or snack and more cereal with milk as breakfast or a snack.
For Vitamin E: I just need to consume a wider range of fruits and vegetables because Vitamin E is
generally found in nuts, fruits, and vegetables. Thus, I will eat more salads with avocado and crushed nuts
for a delicious alternative. Also, I can eat either cut fruit, like cantaloupe, roasted nuts, like cashew, or
chopped veggies with hummus, like broccoli for my snacks instead of junk food. Another good snack food
idea would be celery with peanut butter to have the veggies and the nuts together.
In general, i noticed that I lacked a lot of the nutrients for healthy bones like Vitamin D, calcium, and
potassium. If I hadnt noticed this irregularity in my diet, I could have had a more likely chance of getting
osteoporosis. Also, the nutrient report was basically saying I wasnt eating enough fruits and vegetables and
that I need to consume healthier fats.
Secondly for my new diet plan, I will need to take out the butter, prepared foods, and unhealthy
snacks out of my life. I will take out these foods high in cholesterol and sodium. I think that the butter, potato
chips, canned soups, and fatty meats are the reasons why Im really over my cholesterol and sodium.
Although my saturated fats level is just at the maximum line, I am in danger of eating too many saturated
fats. I will take out the chips out of my diet and replace them with vegetables with hummus or a homemade
yogut parfait. In exchange of butter, I will spread my toast with peanut butter from now on. Since, peanut
butter is so thick and creamy, I will drink a glass of milk with that. In exchange of canned soups, I will
consume more salads or I will make my own sous at home with a minimum amount of salt. Instead of fatty
meat like pork, or read meats like beef, I will consume more fsh and seafoods that are low in
polyunsaturated fats and high in Omega 3 fatty acids, Vitamin D, and other minerals. In all, these are all the
changes I can practically make to change my diet.