Diet Analysis Plan Outline

Kelsie Hercules

Broward college

HUN 1201 – Human Nutrition Online

Small, June

October 19, 2022

Diet Analysis Plan Outline

Day Nutrients Amount mostly consumed per day Recommended consumption per day Health importance of consumption Specific nutritional recommendations

Day 1 Carbohydrates (fiber, sugar, and starch) 244 290 – 425 Energy production White rice

Proteins 48gm 0.8 grams per kg of body weight (Blake, 2020). Cell manufacture and repair Meat and milk

Vitamins

Vitamin A

Vitamin B6

Vitamin B12

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Thiamin

Niacin

Riboflavin

Folate

Biotin

Pantothenic acid 700 – 900 μg RAE

1.7 mg

2.4 μg

75-90 mg

15 μg

15 mg

90 – 120 μg

1.2 mg

16 mg

1.3 mg

400 μg

30 μg

5 mg Vision and cell division

Antibody production

DNA and RBC production

Cell protection

Bone mineral regulation

Cell antioxidant defense

Blood clotting

Facilitate energy production

Turn food into energy

Body growth

Protein metabolism

Carbohydrate, fat, and amino acid metabolism

Fatty acid synthesis Milk and vegetables

Meat and milk

Broccoli

Milk

Green vegetables

Broccoli and vegetables

Leafy vegetables

Enriched food

Meat

Milk

Leafy vegetables

Legumes

Legumes

Essential Minerals and Water

Calcium

Iron

Magnesium

Potassium

Phosphorus

Sodium

Chloride

Fluoride

Zinc

Copper

Iodine 510 mg (51%)

11 mg (63%)

240 mg (77%)

674 mg (28%)

595 mg (85%)

499 mg (32%)

1,800 mg (78%)

3 mg (75%)

8 mg

700 μg (78%)

150 μg (100%) 1,000 mg (never exceed 2,500 mg)

18 mg (never exceed 45 mg)

310 mg (never exceed 350 mg)

2,400 mg (never exceed 4,700 mg)

700 mg (never exceed 4,000 mg)

1,500 mg (never exceed 2,300 mg)

2,300 mg (never exceed 3,600 mg)

4 mg (never exceed 10 mg)

11 mg (never exceed 40 mg)

900 μg (never exceed 10,000 μg)

150 μg (never exceed 1,100 μg)

(Blake, 2020). Healthy teeth and bones

Maintain healthy hemoglobin levels

Energy production, nerve function

Optimal cell fluid levels

Tissue and cell growth and repair

Muscle and nerve function

Body fluid balance

Bone and tooth strength

Immune and metabolic function

Red blood cell production and nerve function

Thyroid hormone production Broccoli and milk

Iron-rich bread

Vegetables

Legumes

Milk

Bread

Salt

Juice from fluoridated water

Meat

Meat

Salt and dairy products

Fats and lipids Below 300 mg cholesterol intake Energy and insulation Meat and other dairy products

Day 2 Carbohydrates (fiber, sugar, and starch) 244 290 – 425 Energy production Whole grain bread

Proteins 48gm 0.8 grams per kg of body weight (Blake, 2020). Cell manufacture and repair Eggs and yogurt

Vitamins

Vitamin A

Vitamin B6

Vitamin B12

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Thiamin

Niacin

Riboflavin

Folate

Biotin

Pantothenic acid 700 – 900 μg RAE

1.7 mg

2.4 μg

75-90 mg

15 μg

15 mg

90 – 120 μg

1.2 mg

16 mg

1.3 mg

400 μg

30 μg

5 mg Vision and cell division

Antibody production

DNA and RBC production

Cell protection

Bone mineral regulation

Cell antioxidant defense

Blood clotting

Facilitate energy production

Turn food into energy

Body growth

Protein metabolism

Carbohydrate, fat, and amino acid metabolism

Fatty acid synthesis Yogurt

Cereal and fish

Eggs

Tomatoes

Seafood

Nuts

Vegetables

Whole grain meal

Fish

Whole grain

Whole grain bread

Vegetables and fish

Cereal and yogurt

Essential Minerals and Water

Calcium

Iron

Magnesium

Potassium

Phosphorus

Sodium

Chloride

Fluoride

Zinc

Copper

Iodine 510 mg (51%)

11 mg (63%)

240 mg (77%)

674 mg (28%)

595 mg (85%)

499 mg (32%)

1,800 mg (78%)

3 mg (75%)

8 mg

700 μg (78%)

150 μg (100%) 1,000 mg (never exceed 2,500 mg)

18 mg (never exceed 45 mg)

310 mg (never exceed 350 mg)

2,400 mg (never exceed 4,700 mg)

700 mg (never exceed 4,000 mg)

1,500 mg (never exceed 2,300 mg)

2,300 mg (never exceed 3,600 mg)

4 mg (never exceed 10 mg)

11 mg (never exceed 40 mg)

900 μg (never exceed 10,000 μg)

150 μg (never exceed 1,100 μg)

(Blake, 2020). Healthy teeth and bones

Maintain healthy hemoglobin levels

Energy production, nerve function

Optimal cell fluid levels

Tissue and cell growth and repair

Muscle and nerve function

Body fluid balance

Bone and tooth strength

Immune and metabolic function

Red blood cell production and nerve function

Thyroid hormone production Yogurt and cereals

Fish

Whole grain bread

Nuts

Yogurt

Eggs

Salt

Fluoridated water

Seafood

Nuts and whole grain

Salt and seafood

Fats and lipids Below 300 mg cholesterol intake Energy and insulation Nuts and whole grain

Day 3 (Weekend day October 23, 2022) Carbohydrates (fiber, sugar, and starch) 244 290 – 425 Energy production Oatmeal

Proteins 48gm 0.8 grams per kg of body weight (Blake, 2020). Cell manufacture and repair Chicken and cheese

Vitamins

Vitamin A

Vitamin B6

Vitamin B12

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Thiamin

Niacin

Riboflavin

Folate

Biotin

Pantothenic acid 700 – 900 μg RAE

1.7 mg

2.4 μg

75-90 mg

15 μg

15 mg

90 – 120 μg

1.2 mg

16 mg

1.3 mg

400 μg

30 μg

5 mg Vision and cell division

Antibody production

DNA and RBC production

Cell protection

Bone mineral regulation

Cell antioxidant defense

Blood clotting

Facilitate energy production

Turn food into energy

Body growth

Protein metabolism

Carbohydrate, fat, and amino acid metabolism

Fatty acid synthesis Cheese

Chicken and cheese

Cheese and chicken

Fruits

Cheese

Seeds

Vegetables

Enriched food

Corn

Fortified food

Vegetables

Seeds

Vegetable

Essential Minerals and Water

Calcium

Iron

Magnesium

Potassium

Phosphorus

Sodium

Chloride

Fluoride

Zinc

Copper

Iodine 510 mg (51%)

11 mg (63%)

240 mg (77%)

2,300 mg (96%)

674 mg (96%)

499 mg (32%)

1,800 mg (78%)

3 mg (75%)

8 mg

700 μg (78%)

150 μg (100%) 1,000 mg (never exceed 2,500 mg)

18 mg (never exceed 45 mg)

310 mg (never exceed 350 mg)

2,400 mg (never exceed 4,700 mg)

700 mg (never exceed 4,000 mg)

1,500 mg (never exceed 2,300 mg)

2,300 mg (never exceed 3,600 mg)

4 mg (never exceed 10 mg)

11 mg (never exceed 40 mg)

900 μg (never exceed 10,000 μg)

150 μg (never exceed 1,100 μg)

(Blake, 2020). Healthy teeth and bones

Maintain healthy hemoglobin levels

Energy production, nerve function

Optimal cell fluid levels

Tissue and cell growth and repair

Muscle and nerve function

Body fluid balance

Bone and tooth strength

Immune and metabolic function

Red blood cell production and nerve function

Thyroid hormone production Cheese and kale

Chicken

Fruits (avocados)

Cheese

Chicken

Cheese

Salt

Tea and fluoridated water

Chicken

Seeds

Salt

Fats and lipids Below 300 mg cholesterol intake Energy and insulation Chicken

Diet Plan Analysis

My 3-day food diary attachment is as shown in the table above. The three consecutive days I chose for food consumption are Friday (October 14, 2022) to Sunday (October 16, 2022), so that one of the days is a weekend. Concerning my biophysical characteristics, I am a 29-year-old female with a weight of 133 pounds (60kg) and a height of 163 centimeters. I am an African American, and my level of physical activity is moderate (marked by a PAL of 1.70). My total calorie intake on Friday, October 14, 2022, was 2,323 calories, while the intake on Saturday, October 15, 2022, and Sunday, October 16, 2022, was 2115 and 2267 calories, respectively. One general course outcome from the HUN1201 Nutrition Course that relates to my plan is the consumption of protein. Essentially, the optimum or recommended protein intake per day, as outlined in the course, is 0.8 grams of protein/kilogram of body weight (Blake, 2020). I ensured my protein intake for those three days remained within that range. The second HUN1201 Nutrition general course outcome relating to my plan is the consumption of vitamins. The foods I consumed for the three days were chosen because of their vitamin content as consistent with what the course text provides. This diet plan will be improved by managing the types of protein-containing type because the intake of many protein-containing foods can alter the optimal protein consumption required per day, as Blake (2020) provides. The initial plan will also be improved by regulating the minerals consumed per meal.

References

Blake, J. S. (2020). Nutrition & you. Pearson Education, Inc.