Diet Profile Assignment 1. Daily Reference Intakes a.

What is your recommended total daily kilocalorie intake for each day, as well as the recommended intake for grams of total fat, saturated fat, total fiber, and protein per day? My recommended total daily kilocalorie intake is 3158 kcal. My recommended intake for total fat is70-123 grams. My recommended intake for saturated fat is less than 35.1 grams. My recommended daily intake of total fiber is 38 grams. My recommended daily intake of protein is79-276 grams. 2. Fat Intake Analysis a. Using the Macronutrient Distribution report, what was the average percent of total calories from fat for the range of dates? The average percent of total calories from fat for the range of dates is 38%. b. What was the percent of recommendation for saturated fat based on your average intake for all 3 days? With 100% being at the recommended level, were you above (>100%) or below (<100%) the recommended level? The percent of recommendation for saturated fat for the 3 day period was 119%, so I was clearly above 100%. c. List the top three food sources of total fat per day for each of the 3 days. The top three food sources of total fat on day 1 were shredded cheddar and a four way tie between eggs, twix, pork skins, and French fries. The top sources on day 2 were eggs, pork rinds, and cheese. The top sources on day 3 were a bacon cheeseburger, cashews, and French fries. d. List the top three food sources of saturated fat per day for each of the three days. The top sources of saturated fat on day 1 were cheddar cheese, twix, and pork rinds. The top sources of saturated fat on day 2 were pork rinds, eggs, and cheese. The top sources of saturated fat on day 3 were a bacon cheeseburger, cashews, and a tie between milk and French fries. e. Select three of the foods high in saturated fat listed above and provide an appropriate substitute for that food that is similar but lower or reduce in the amount of saturated fat. An appropriate substitute for cheddar cheese may be reduced fat cheese. An appropriate substitute for the cheeseburger may be grilled chicken breast. An appropriate substitute for twix would be a fruit of vegetable snack.

3. Calorie Intake Compared to DRI a. List at least 2 vitamins and 2 minerals of concern that you are not meeting at least 75% of the DRI.

I am not meeting my recommended goals for potassium, vitamin C, and vitamin E. My intake satisfies at least 75% of all other mineral requirements. b. Identify two reasons you should be concerned about consuming inadequate quantities of each of these vitamins and minerals. Inadequate potassium could lead to hypokalemia, which may cause muscle cramps and weakness. Inadequate vitamin C intake could eventually result in scurvy, causing lethargy and gum disease. A deficiency of vitamin E can result in neurological problems and anemia. c. For each of the two vitamins and two minerals listed above, name foods that you can incorporate into your diet to better meet the DRI for these nutrients. Foods high in potassium include bananas and pistachios. Foods high in vitamin c include lemons and oranges. Foods high in vitamin e include almonds and spinach.

4. Fiber Intake Analysis a. Did you consume your recommended intake for fiber, on average for all 3 days? No, I only consumed 46% or my recommended levels. b. List the top three sources of fiber per day. The top three sources of fiber on day 1 were whole wheat bread, whole wheat spaghetti, and French fries. The top three sources on day 2 were whole wheat bread, white rice, and a pickle. The top three sources on day 3 were whole wheat bread, the bacon cheeseburger, and French fries. c. Name three foods that you can incorporate in your diet to meet your fiber requirements, if you are deficient. High fiber foods I can incorporate are almonds, apples, and avocadoes.

5. Intake compared to DRI and Single Nutrition reports a. What is your average percent of recommendation intake for sodium? Is this over or under the recommended amount of sodium to be consumed per day? My average intake was 185% or the recommendation, which is very much over the daily recommended amount. b. List the top three food sources of sodium per day for each of the three day. The top three sources of sodium on day 1 were pork rinds, cheddar cheese, and French fries. The top sources on day 2 were pork rinds, sausage, and bread. The top sources on day 3 were tuna, ketchup, and a cheeseburger.

c. Select three foods high in sodium listed above and provide and appropriate alternative or substitute for that food that you could consume to lower the sodium in in your diet. Pork rinds could be replaced with a fruit or vegetable, as could French fries. A cheeseburger could be replaced with fish or grilled chicken.

6. Intake compared to DRI a. How does your average intake of Protein Based on Body Weight compare to the DRI? My intake of protein is 100% of the DRI. b. Name 2 potential negative consequences of consuming inadequate protein. Inadequate protein can result in organ failure and reduced muscle mass. c. Name two potential negative consequences of consuming an excessive level of protein. Excess protein causes toxic ketones to build up and causes dehydration.

7. MyPyramid a. Did you meet, not meet, or exceed the serving recommendation for each food category of MyPyramid? I did not meet serving recommendations for grains, vegetables, fruits, milk, or oils. I exceeded the recommendations for meat and beans. b. Identify two dietary modifications that can be implemented to promote alignment with the MyPyramid recommendations. I need to increase my intake of fruits and vegetables (dont we all). c. How did weekend consumption of the number of fruit and vegetable servings compare to fruit and vegetable servings on the weekdays. Very little changed because I was so bad at eating fruits and vegetables over the three day period, but I swear that I am usually much better!

8. Energy Balance a. How does your average energy intake compare to your energy expenditure is it a net gain or loss? I had an average energy loss of 561 kCals. b. Based on this information, maintaining or gaining weight? Does this accurately reflect your recent weight history?

This information suggests that I should be losing weight, which has proven true (albeit slowly).

9. Intake Compared to DRI for each day and Macronutrient Distribution a. What is the total calorie intake from alcohol for each day? I received 105 kCals from alcohol. b. Was your alcohol intake greater on a week day or weekend? My alcohol intake was greater on the weekend. c. What is one negative consequence of excess alcohol intake? One negative effect of excess alcohol consumption is dehydration. d. Compare your week day consumption to weekend consumption of total calories and calories from fat. Did you consume more calories on the days during the week or over the weekend? Did you consume more calories from total fat during the week or over the weekend? I consumed more calories during the week, Thursday in particular. Calories from fat were higher in the week due yet again to a particularly over indulgent Thursday.