Diet Analysis Project

Part 1

I am a woman, 29 years old. My energy intake requirement is 1795 kcal per day. I do not have a medical condition. My food preferences include dairy, fish, chicken, chocolate, frozen yogurt, fruits veggie and salad.

In my age, some vitamins and minerals are critical and I have to include them in my diet. The critical vitamins include vitamin A, B Complex, C, D, E and K. Vitamin A helps my body in the formation of lymphocytes, improve my eyesight bone, growth, maintenance of the integrity of the epithelial cells. This vitamin also helps in boosting my immunity. Vitamin B complex is very important for my health. This vitamin aids my body in various ways. For instance, Vitamin B2 (Riboflavin) aids my body in the synthesis of fatty acids and production of brain neurotransmitters. This vitamin also aids in the excretion of waste derived from protein. Vitamin C is essential for me since it aids in maintaining skin and connective tissues. This vitamin is also an antioxidant thus it reduces my chances of getting degenerative diseases such as heart diseases, cataract and cancer. Vitamin D is also essential for me. This vitamin aids my body in absorption of calcium and phosphorus. This supports the health of my bones. Vitamin E is also essential for me. This vitamin is an antioxidant thus it reduces my chances of getting degenerative diseases. Failure to take this vitamin in adequate amounts can lead to anemia known as vitamin E induced anemia. Vitamin K is the last vitamin that is critical for me. This vitamin aids my body in blood clotting. It is a part of the cascade reaction which leads to clot formation. Failure to take adequate amounts of this vitamin can lead to hemorrhage (Eat Balanced, 2013).

The minerals that are essential for me include iron, calcium, potassium, sodium and magnesium. These minerals are important since they play a major role in maintaining my nutrition health. It is a constituent of hemoglobin in the body. It facilitates the transporting of the oxygen in my body. Calcium is essential for my body since it aids in blood coagulation, regulating heartbeat, nerve response and is a constituent of the bones and teeth. Potassium is also essential since it aids in nerve impulse transmission, maintaining body pH and normal functioning of the cells. Failure to take adequate of this mineral can lead to low blood pressure and loss of appetite. Sodium is essential for me since it regulates the body pH and maintains a normal heart beat. Magnesium is essential for me since it is involved in proper heart, nerve, bone and enzyme function. This mineral also assists my body in in maintaining mineral balance and proper functioning of insulin.

My kCal intake is less than the calorie needs. This can be seen by a template of the food intake I have recorded for 3 days. My carbohydrates and fat intake are also low according the requirements. The protein intake is fine since it is within the range of my protein needs. My daily vitamins and mineral intake satisfies my needs. Vitamins and minerals are required in small quantities. The kind of fruits that I take satisfies these needs.

My calorie intake is lower than the pyramid recommendations. After my diet analysis, I feel the need to change my diet. This urge is due to the fact that my calorie intake per day is lower than my needs. When making changes, I would increase the amount of empty calories. I would do this by increasing the amount of refined grains per day.

Part II

My one-day menu

Breakfast

1 ounce(s) Grain

1 cup(s) Fruits

1 cup(s) Dairy

Morning Snack

1 cup(s) Fruits

1 Ounce snack

Lunch

2 ounce(s) Grains

1 cup(s) Vegetables

1 cup(s) Dairy

Afternoon Snack

2cup(s) fruits

Dinner

2 ounce(s) Grains

1 cup(s) Vegetables

1 cup(s) Fruits

3 ounce(s) Protein Foods

The above chart shows my daily plan for nutrient intake. The amount of carbohydrates in the menu has been increased. This is due to the high needs that are not met. Protein intake has also been reduced. From the analysis, it is clear that my daily protein intake is higher than the requirements.

References

BIBLIOGRAPHY l 1033 Eat balanced,2013 Why do we need vitamins accessed on December 9, 2013 available at http://www.eatbalanced.com/why-eat-balanced/why-eat-vitamins.aspx

Food tracker. 2013 Food recorded accessed on December 9, 2013 available at https://www.supertracker.usda.gov/foodtracker.aspx?Ca^oryn>=-l&F…