Assignment on Dietary Analysis

            It is important to mention here that when I entered my daily diet in the App, it came up with the above feedback for my Food Groups. It was revealed that during my daily routine, I don’t eat any fruits and vegetables, so it was recommended by the App that I should eat around 10 servings of fruits and vegetables. It is important for me to understand that my BMI score is above the normal level and it is in the dangerous range. So, if I want to make it better, then I have to change my eating habits and get involved in healthy eating habits so that my weight goes down as quickly as possible. Otherwise, I may get any severe kind of diseases, because this extra weight puts me in that risk category.

Table 1: The % of total calories of three macrnutrients: carbohydrates, protein and fats, consumed over a 3-days (EaTracker, 2019)

Table 2: The summary of the average intake of all major food groups, micro- and macronutrients and kcal intake over 3-days (EaTracker, 2019).

Saturated Fat Calculation

Depending on the journal of Midwifery & women’s health (Skerrett, 2010), so for each day the % of saturated fat is calculated from (Eatracker, 2019).

𝐷𝑎𝑦 1: 𝑡𝑜𝑡𝑎𝑙 𝑘𝑐𝑎𝑙 𝑓𝑟𝑜𝑚 𝑠𝑎𝑡𝑢𝑟𝑎𝑡𝑒𝑑 𝑓𝑎𝑡 = 21.7 𝑔 𝑥     9 𝑘𝑐𝑎𝑙 𝑜𝑓 𝑒𝑛𝑒𝑟𝑔𝑦           = 195.3 𝑘𝑐𝑎𝑙

                                                     1 𝑔 𝑠𝑎𝑡𝑢𝑟𝑎𝑡𝑒𝑑 𝑓𝑎𝑡

𝐷𝑎𝑦 1: 𝑡𝑜𝑡𝑎𝑙 𝑘𝑐𝑎𝑙 𝑓𝑟𝑜𝑚 𝑠𝑎𝑡𝑢𝑟𝑎𝑡𝑒𝑑 𝑓𝑎𝑡 = 21.7 𝑔 𝑥     9 𝑘𝑐𝑎𝑙 𝑜𝑓 𝑒𝑛𝑒𝑟𝑔𝑦           = 195.3

 𝑘𝑐𝑎𝑙

                                                     1 𝑔 𝑠𝑎𝑡𝑢𝑟𝑎𝑡𝑒𝑑 𝑓𝑎𝑡

Total kcal consumed on Day 1 was 2568 kcal, therefore:

                                                  𝐷𝑎𝑦 1: % 𝑒𝑛𝑒𝑟𝑔𝑦 𝑓𝑟𝑜𝑚 𝑠𝑎𝑡𝑢𝑟𝑎𝑡𝑒𝑑 𝑓𝑎𝑡 = 100 % 𝑥 195.3 𝑘𝑐𝑎𝑙 𝑜𝑓 𝑒𝑛𝑒𝑟𝑔𝑦       = 7.60 %

                                                                       2568 𝑘𝑐𝑎𝑙 𝑜𝑓 𝑡𝑜𝑡𝑎𝑙 𝑒𝑛𝑒𝑟𝑔𝑦                                                                               

                       𝐷𝑎𝑦 2: % 𝑒𝑛𝑒𝑟𝑔𝑦 𝑓𝑟𝑜𝑚 𝑠𝑎𝑡𝑢𝑟𝑎𝑡𝑒𝑑 𝑓𝑎𝑡 = 11.56 %

                       𝐷𝑎𝑦 3: % 𝑒𝑛𝑒𝑟𝑔𝑦 𝑓𝑟𝑜𝑚 𝑠𝑎𝑡𝑢𝑟𝑎𝑡𝑒𝑑 𝑓𝑎𝑡 = 12.80 %

Dietary Analysis

a) Calories, % energy from protein, carbohydrates and fat

PART A: Introduction

               It is important to understand that diet is a crucial part of life for everyone, so it is vital to keep an eye on your dietary routine to stay fit and healthy. We often eat so many things in our daily life, which are excessive in amount and make us obese. We sometimes consume extra proteins or calories or even fats etc. , whereas our body needs a proper mixture for all of these items so that it can work properly. So, the basic purpose of this task is to come up with a dietary analysis by analyzing my daily food intake for three days, and noting down its relevant aspects in a food app like “eatracker”. This app works through the web as well as you can download the app on your Mobile Phone. I made my account by signing-up on this platform so that I can enter my daily diet, and check my feedback given by the App, after analyzing my diet plan. The basic purpose of this task is to know about my daily diet routine and identifying its flaws so that I can take viable action suggested by the App.

PART B: Dietary and physical activity analysis

My Eating Feedback

               It is important to mention here that when I entered my daily diet in the App, it came up with the above feedback for my Food Groups. It was revealed that during my daily routine, I don’t eat any fruits and vegetables, so it was recommended by the App that I should eat around 10 servings of fruits and vegetables. My grain product intake was good, as the recommended amount is 8, whereas I came up with 9 items. Milk and the alternative portion were zero, and App recommended 2 servings. In the food groups, the last item was Meat and alternatives, where recommended serving is 3, whereas my diet was 1.5. Looking at these items, I have to improve my food group servings.

My BMI and Weight Feedback

            After entering my details in the App, I came to know that my Body Mass Index (BMI) was 31.1. It is vital to mention here that if BMI is under 18.5 score, then BMI is underweight. The normal BMI range is from 18.5 to 24.9, and the overweight BMI is 25 to 29.9. App revealed that if the BMI score is 30 or more than 30, then it is considered Obesity, which is dangerous for a person. If BMI goes over the range of 25, then a person is under threat to get diseases such as heart problems, diabetes, and cancer, etc. It is important for me to understand that my BMI score is above the normal level, and it is in the dangerous range. So, if I want to make it better, then I have to change my eating habits and get involved in healthy eating habits so that my weight goes down as quickly as possible. Otherwise, I may get any severe kind of diseases, because this extra weight puts me in that risk category.

My Activity Feedback

            One has to know which kinds of activities are adopted by him/her and what is actually needed to stay fit and healthy. I entered my daily activity in the App. I don’t have any considerable daily physical activities. So, I entered my single activity, which is a 20 minutes’ walk. As per App, there are four kinds of activities, which should be done on a daily basis to stay healthy and fit. The first category is low effort activities such as light kind of work in the house, and my daily activity in this regard was zero minutes. The second category is under Moderate effort activities like swimming, cycling, and walking, etc. The recommended amount of such activities is 150 minutes, whereas my daily activity was 20 minutes. Muscle and bone strengthening part need activities for a few minutes two days in a week, whereas my activity is zero in this regard.

                     This above figure shows the Daily Menu, which I entered in the App; and all three meals Breakfast, Lunch, and Dinner are included in it. This daily meal is part of my regular intake.

PART C: Discussion and Conclusions

                     After entering my data in the App, and getting the results and feedback, here are three considerable findings:

·         My BMI score is in the dangerous range because it is over the last normal range. My score is 31.1, whereas it should have been below 25. It shows that such BMI score is dangerous for health on constant basis. I have to work on my BMI so that I lose my weight as much as possible. I have to lose at least 10 to 15 KG so that I can bring my BMI down to 25 scores at least so that I can feel better and healthy as a person, and don’t face any health risks.

·  My food group analysis showed that I don’t have any fruits, vegetables as well as milk in my daily diet. These items are needed in the diet for the proper intake of different nutrients, proteins, and calories.

·  The third considerable finding of my dietary analysis is regarding my daily physical activity. There are four total parts for the daily activity, where I was involved in only one category, which was walking for 20 minutes. But as per recommendation, I should have done such activity for 150 minutes on a daily basis. But I only came up with only 20 minutes. So I not only have to improve this category of 20 minutes to 150 minutes. Moreover, I have to add more physical activities such as muscle strengthening, and involve in light home tasks so that I can stay active all the day, and live a healthy and fit life, without any considerable health problems.

References of Assignment on Dietary Analysis:

Otten, J. J., & Institute of Medicine. (2006, August 29). DRI, Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. https://doi.org/10.17226/11537

EaTracker (2019). Dietitians of Canada. Retrieved from: https://www.eatracker.ca/my_profile/my_dashboard.aspx

Ha, S. K. (2014, June). Dietary salt intake and hypertension. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4105387/.

Health Canada. (2011). Eating well with Canada’s food guide. Retrieved from http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

Graudal, N. A., Hubeck-Graudal, T., & Jurgens, G. (2017). Effects of low sodium diet versus high sodium diet on blood pressure, renin, aldosterone, catecholamines, cholesterol, and triglyceride. Cochrane Database of Systematic Reviews. doi: 10.1002/14651858.cd004022.pub4

Skerrett, P. J., & Willett, W. C. (2010). Essentials of healthy eating: a guide. Journal of midwifery & women's health, 55(6), 492–501.