3 Day diet Analysis Project

BIO-319 3 Day Diet Analysis Worksheet Student Name Institution Course Professor Name Date BIO-319 3 Day Diet Analysis Worksheet Energy & Macronutrient Intake DRI My intake Met/High/Low Improvement ideas if needed Kilocalories 2,377 kcal 1,740.28 kcal Low Add 1 balanced snack (complex carbs + protein) to reach energy needs Protein (g) 61.9 g 68.10 g Met No change needed Carbohydrates (g) 267.4–386.2 g 251.92 g Low Increase whole grains, fruits, vegetables Fat – Total (g) 52.3–92.4 g 51.77 g Low–Normal Add small amount of nuts, avocado, or olive oil AMDR My Distribution % AMDR Recommendations Met/High/Low Improvement ideas if needed Protein 16% 10–35% Met None is needed Carbohydrates 56% 45–65% Met Add more fruits/vegetables for greater balance Fat – Total 27% 20–35% Met Maintain healthy fat choices Fiber Recommendation My Intake Met/Unmet? Fiber 25 g/day 21.3 g/day Unmet If you did not meet the recommended amount of fiber, what are three foods that you would be willing to eat regularly that contain 3 or more grams of fiber per serving? Food Serving Size Amount of Fiber (g/serving) Reference Apples 1 medium size 4.4 g USDA (n.d) Oatmeal 1 cup cooked 4 g MedlinePlus (2020) Black beans ½ cup 7.5 g USDA (n.d) Fat Intake My Source of Fat (% of total calories) AHA % Recommendations (% of total calories) If out of range, what foods should be reduced or increased Saturated Fat 14% <7% Reduce meat sauce and processed sandwiches Monounsaturated Fat 7% 10–15% Increase nuts, olive oil, avocado Polyunsaturated Fat 5% 7–10% Add fatty fish, seeds Trans Fat 0% <1% Met; no change needed Essential Fatty Acid Intake Recommendations for Improvement Omega-3 7.81 g Increase fatty fish (salmon, tuna); use flax or chia seeds Omega-6 1.01 g Add plant oils such as soybean, sunflower, and safflower Vitamin and Mineral Intake Align the order of this table to the order of nutrients in your Diet & Wellness Plus PDF Vitamin Average intake (units) RDA (units) %RDA --,+,= UL Deficiency or Toxicity concern Thiamin 1.35 mg 1.10 mg 122% N/A No concern Thiamin Riboflavin 0.84 mg 1.10 mg 76% N/A Possible mouth sores, fatigue Riboflavin Niacin 24.74 mg 14 mg 177% 35 mg Skin flushing risk at high doses Niacin Vitamin B6 1.30 mg 1.30 mg 100% 100 mg None Vitamin B6 Vitamin B12 2.81 µg 2.4 µg 117% N/A None Vitamin B12 Folate 690.71 µg 400 µg 172% 1000 µg Masking B12 deficiency Folate Vitamin C 18.72 mg 75 mg 25% 2000 mg Deficiency causes scurvy Vitamin C Vitamin D 10.51 IU 600 IU 1.8% 4000 IU Bone weakness Vitamin D Vitamin E 2333.80 IU 15 mg N/A N/A N/A Vitamin E Vitamin K 59.90 µg 90 µg 66% N/A Bleeding risk if too low Vitamin K Alpha-tocopherol 11.34 mg 15 mg 80% N/A Mild deficiency possible Alpha-tocopherol In your own words, provide a brief (1–2 sentences) explanation of each deficiency or toxicity listed in the table. Please include your citations for where you found the information. Deficiency 1 — Vitamin C Deficiency Low vitamin C weakens the body’s ability to make collagen and may cause tiredness, weak gums, and slow healing (MedlinePlus, 2017). I noted this deficiency because the intake was far below the daily need. Deficiency 2 — Vitamin D Deficiency Very low vitamin D reduces calcium absorption and may lead to weak bones and a higher risk of fractures (National Institutes of Health, 2022a). My intake was extremely low, so this concern applies. Deficiency 3 — Vitamin K Deficiency Low vitamin K affects normal blood clotting and increases the risk of bleeding (National Institutes of Health, 2021a). Intake below recommendations can cause this problem. Deficiency 4 — Calcium Deficiency Low calcium weakens bone strength and may lead to long-term bone loss (MedlinePlus, 2019). My intake did not meet daily needs. Deficiency 5 — Magnesium Deficiency Low magnesium may cause muscle cramps, low energy, and poor nerve function (National Institutes of Health, 2022b). Intake below 70% of the RDA increases this risk. Deficiency 6 — Potassium Deficiency Low potassium affects heart rhythm and may raise blood pres...