Analysing my Diet

A) Food Intake Assessment

Food Intake Analysis

Energy (kcal) Carbohydrate (g) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Calcium (mg) Dietary Fibre (g) Sodium (mg) Average intake per day 2,106 303.2 60.8 73.3 32.6 119.2 326.8 14.6 3,425.5 Recommended Daily Allowance (RDA) 1,860 279.0 56.3 62.0 20.7 186.0 1,000.0 18.6 1,240.5 % of recommendation met 113 109 108 118 158 64 33 78 276

As you can see, my daily energy requirement is estimated to be 1,860 kcal. However, my average intake per day goes over this by 13%. Graph of actual nutritional intake compared against RDA Energy 113% Carbohydrate 109% Protein 108% Total Fat 118% Saturated Fat 158% Cholesterol 64% Calcium 33% Dietary Fibre 78% Sodium 276% 0 50 100 150 200 250 300 350 % RDA Met

I can also see that I have an excess of things like energy, carbohydrate, protein, fat, and a huge excess of sodium. However, I am lacking cholesterol, calcium, and dietary fibre.

Table showing the % of total calories of diet versus recommendation
% of total energy intake Your diet Recommendation Total Carbohydrates 58% 55 - 65% Total Protein 12% 10 - 15% Total Fat 31% 25 - 30%

Although I have an excess of total fat, I am just barely over the recommended about of 30%. I am somewhere in the middle of the recommended amount for carbohydrates and protein.

My Energy Intake
My energy intake is higer than what is recommended for me, and this may cause excess calories which would then be stored as excess body fat if I do not excercise or physically exert myself enough. This excess could lead to blood pressure, stroke, diabetes, and cancer. Personally, I am at an extra risk due to past family history of stroke, and cancer.

My Sodium Intake
My sodium intake is much greater than the recommended amount - in fact, it was 176% over my recommended amount, which is almost twice the recommended amount. Sodium increases blood volume and hence blood pressure, thus increases the likelihood of heart disease and strokes. I am also especially at risk of heart disease, as there is a clear family history of heart disease.

My Total/Saturated Fat Intake
Both my total and saturated fat intake levels were higher than the recommended amount. A high fat intake is commonly associated to obesity, high blood cholesterol, and heart disease among many other illnesses.

My Calcium Intake
In addition to all this excess, I am also lacking in calcium. Calcium is what strengthens our bones, and without it, I am susceptible to osteoporosis, where the bones are weak and brittle and can cause fractures.

B)Food Pyramid

C) RDDA