Nutrition Essay Example with Report on Nutrient Intake

Based on my daily dietary record, it is evident that my caloric intake is much higher than the recommended intake. Among the basic food components, the recommended fat calorie is 301.45, but my average daily consumption gives about 453.14 calories. This therefore, exceeds the recommended intake by 151.69 calories hence its consumption should be reduced to a recommended level. On protein, the recommended intake per day is 54.3g based on my Harris Benedict's equation, but my average consumption per day is 61g, this therefore proves that I am consuming more protein (6.7g) than required. On saturated fat consumption, the recommended intake is 96.90 but my average daily consumption is 146.4, it therefore exceeds the recommended requirement and its intake should be minimized.

Considering fiber consumption, the recommended intake should range at 15.07g though my consumption average daily consumption is 17.5g. Being that my BMI is 29.3, I am at a great risk of becoming obese and therefore my diet should focus on weight reduction. This therefore directs me to consume more fiber than recommended intake to enable weight reduction. On water consumption, my actual water consumption per day is 1059g but the recommended intake is 2700g. Therefore, the implication is that I consume low amount of water on my daily dietary plan.

In order to enhance metabolic activity, it is recommended that I increase my daily water intake level. Considering cholesterol consumption, my average daily consumption is 190.14mg which is below the recommended requirement of 300mg, I should maintain this level of intake in order to prevent weight gain since cholesterol will increase the fat level in the body. On vitamins and mineral, their intake is at moderate level and therefore their intake trend should be maintained in order to have efficient metabolic activities.

A 3-day menu that meets my daily requirements

Using my weight, height and age and the Harris Benedict's equation, I have calculated my daily calculated my daily caloric requirements and the below menu is designed to meet the required daily nutrient intake. My daily caloric requirement is 1225cal based on Harris- Benedict Equation (Skipper, 2012)

Day 1 Amount Calories Fat Calories SatFat cal Protein breakfast Skimmed milk

Cereal fiber

Apple fresh juice 0.5cup

0.5 cup

0.5 cup 41.65

62.1

26.4 0.85

6.1

0.6 0.6

1.1

0.1 4.1

2

0.1 Lunch Grilled chicken

Flour tortilla

Coffee

Fresh Tomato 3oz

1ea

2cups

1ea 101.2

220.3

9.6

22.1 18.2

51.8

0.2

2.2 4.6

18.9

0

0.3 16.2

5.9

0.4

1.1

Day total Dinner Pizza

Water 2 slices

2 cups 617

0

1078.25 227.3

0

307.25 97.2

0

122.8 25.4

0

55.2 Day 2 Item Amount calories Fat calories Sat fat cal Protein

Breakfast frosted cereal

skimmed milk

coffee 1cup

250ml

1cup 155

41.65

4.8 6.2

0.85

0.1 1.7

0.55

0 1.7

4.1

0.2

Lunch Tuna salad

Coke

Water 1ea

1can

4 fl-oz 347.3

0

0 150.2

0

0 21.8

0

0 15.9

0

0

Total intake Dinner Fried Pork

Boiled Beans

Tortilla flour

Apple juice

100g

1cup

1ea

800ml 222

43.7

91.8

322

1228 109.3

3.1

21.5

0

291.25 23

0.7

7.8

0

55.55 26.4

2.4

2.4

0

53.2

Day 3 Item Amount Calories Fat cal Sat fat cal protein

Breakfast Pancake, frozen buttermilk

Regular coffee 1 ea

250ml 170.1

2.4

36.1

0.05 7.6

0 3.8

0.1

Lunch Chicken

Broccoli

Water 1ea

0.5cup

08 fl-oz 510

25.8

0 202

1

0 108

0.1

0 28

2.8

0

Total intake Dinner Boiled vegetables

Mashed potato

Burrito bean and cheese

Apple juice 0.5cup

0.5 side

0.75ea

250ml 54.6

60

284.25

100

1207.15 1.2

18

52.15

0

310.5 0.2

4.5

38.4

0

158.8 2.6

1

17.6

0

50.9

Change of diet following first dietary recall on week 2

Considering my dietary recall on week 2, my nutrient consumption has reduced by week 7. This is attributed to the need of practicing healthy eating in order to help in cutting the weight. The consumption of basic food components was much higher in week 2, and progressively the consumption has been reduced to a level closer to the recommended intake. And being that I engaged myself in low activity, my caloric intake need to be much lower and much concentration on fiber intake is elevated to help reduce or prevent excessive consumption of high caloric foods.

Based on my BMI and the need to have ideal body weight, it is important that I improve my diet by minimizing saturated fat intake, foods which are rich in calories and cholesterol (Rassmussen et al., 2011). Vitamin and mineral intake must also be increased to prevent deficiency or any other related complication. Moreover, I will engage myself on light physical activities to maintain my fitness and keep myself active.

References

Rasmussen, L. B., Nordisk Ministerrad, & Nordisk Rad. (2012). Nordic monitoring of diet, physical activity and overweight: First collection of data in all Nordic countries 2011. Kbh: Nordisk Ministerrad.

Skipper, A. (2012). Dietitian's handbook of enteral and parenteral nutrition. Sudbury, MA: Jones & Bartlett Learning.