Diet Analysis Assignment
You are required to submit a diet analysis. This assignment should demonstrate a clear understanding of the body mass index (BMI), the acceptable macronutrient dietary range (AMDR), and the recommended dietary allowances (RDA) for carbohydrates, sugar, fiber, protein, saturated fat, unsaturated fat, trans fats, sodium, potassium, calcium, and the major vitamins.
You will record everything you eat for a MINIMUM of two weeks. This data can be entered into a diet tracking program of your choice or calculated by hand. Two trackers that I recommend are Spark People and My Fitness Pal. There are many others that are also suitable. Just be sure that they cover the major nutrients listed above.
A successful analysis will:
Average the numbers for the nutrients that you consume
Compare your averages for each nutrient to the recommended dietary intakes
Discuss how your numbers compared to the recommended dietary intakes. Whether you exceeded or did not consume what was recommended.
Discussion on whether you think the recommended dietary allowances are appropriate for you. Why or why not.
Changes you can make to improve your diet
Be sure to support any of your arguments with scientific data
Example excerpt from a successful paper:
I used My Fitness Pal tracker to track my dietary intakes for 21 days. At the start of the tracking I entered my height and my weight into the logger and it calculated my BMI. I am 5’4” and weight 148 pounds. My calculated BMI is 25.4 which places me in the overweight category. I disagree with this summation because the BMI doesn’t factor in the amount of lean muscle mass or size of the skeletal structure. I do not believe I am “overweight”, I am an athlete and have a percent body fat of 18 which is low for a women. I also am “large framed” and have a high amount of lean muscle mass.
My Fitness Pal Calculator estimated that my caloric intake should be 1850 calories. I believe this value is too low. I have a high basal metabolic rate and need to consume a minimum of 2,500 calories a day to maintain my current weight.
The recommended dietary allowance for fiber for a woman is 25 grams or more per day. My calculated averages for fiber fell far short of this with my consuming an average of 15 grams per day. I agree that a minimum of 25 grams is optimal however since I do not like cereal I miss out on a good source of fiber each morning. I could change this by eating oatmeal (which I do like) and/or other “ancient grains” such as Quinoa, Amaranth, and Millet. Also, I could eat a salad every day. My reason for not consuming more ancient grains and salads is “timing”. I am usually in a rush to get out the door in the mornings and do not take the time to prepare accordingly, this leads to making “bad” low fiber choices during the day. I could plan to make enough salads and grains dishes for the week on Sunday afternoons. That would make healthy choices fit into my “grab and go” life style.