Diet Analysis with Specific Nutritional Goals - Essay Example

According to my BMI, I needed to balance my diet to attain the appropriate one which ranges from 18.5 to 25. I have been attempting to eat well to ensure holistic development of my body. From the dietary reports, I can gladly post that there has been improvements in the nutritional intake and consequently change in my diet at the beginning of the semester and now. The actual intakes versus the recommended intake indicate the food nutrients that were taken as well as the nutrition that are recommended in this point in time. 

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My diet analysis

To begin with, from the beginning of the semester,calorie intake was at 500.84 while the recommended one was 2770.47. This is way below the anticipated calorie intake as proposed and advised. The calories from fat were at 139.32 while the expected was to be 775.73. Protein was not badly off as the intake was almost close to the recommended that is at 21 but recommended being 40. 

The difference in my diet at the beginning of the semester and the current intake of nutrients is quite evident across all nutrients. After seeking the nutritional advice I went for a proper balanced diet as a means of improving my health. Dietary change in large categories is a fundamental element of improving the diet, thus addition and subtraction. As a young person in the college many of my friends told me that I was skinny this is because my BMI was a mere 11.0. There was no much worry as there was no much danger with my weight. I have been able to improve my health by adding to some sugar and calories to my diet. I take more of the fats, proteins as well as calories. 

Within the new diet, there has been a feeling of great eating. I added salad, black forest ham, muffin, blueberry, sandwich, chicken salad, marinara sauce, oven roasted chicken, pilaf mix, rice, basmati, pasta, spaghetti, whole wheat, soup, tomato basil, vegetable, bread, country white. I tried several other foods such as sandwich, wheat, grains, fruits, dairy products among others.  

Analysis of the food one take is very important. According to the report, there are given number of food that the individual take which is far less compared to the amount recommended to be taken. For example, considering the intake of grains which is only 18% compared to the recommended amount. The grain that I intake is 1.8 oz compared to the 10.0 oz recommended by the nutritionists. This is about 82% shortage and this is very dangerous for the body. This leads to the body missing various nutrients among them dietary fiber, riboflavin, thiamin, folate and niacin, minerals among other important nutrients for the body. Looking at the level of nutrients in the body, dietary fiber is at 22% intake which explains the need for grains in the everyday diet. The level of vitamins also ranges from 15% to 28% showing that there is a shortage in vitamins in the body. For example, thiamin is at 22% intake while riboflavin is at 12%.

Nutritional goals

For the case of vegetables, the intake compared to the recommended has been at about 28% which is considered not a bad level thus way below the recommended one. Vegetables are important since they help one increase of various important nutrients in the body. The nutrients that are increased when one intake more vegetables include potassium, vitamin A, dietary fiber, vitamin C, folate among others. The level of potassium in the body must rise to reach the recommended level since it is essential in maintaining a healthy blood pressure. Considering the level of mineral such as potassium in the body, the level is very low certainly at 3% that is very dangerous for one’s life. The intake is 132 mEq/L against the recommended 4700 mEq/L, this is extremely low and more food containing this mineral must be considered in the every diet.  

The fruit intake is at 0% which is completely unacceptable considering the importance of fruits in the body. Fruits offer various minerals and nutrients found in vegetables. Thus, it will help in boosting the level of deficiency of vitamins such as riboflavin and thiamin. Another important mineral that fruits would offer the body is calcium. This mineral is helpful in the formation and strengthening of bones and teeth in the human body. Referring to the report, the level of intake of calcium is at 11%. This is 106.2 against 1000 which is way below the expected or rather recommended intake. Thus, it is important that I include foods such as fruits, eggs, black eyed peas, beans among others that are incorporated in the daily diet. 

Another unfortunately neglected food that is important is dairy products. Its intake is at 0% meaning that the body has got very low levels of calcium, potassium, proteins and vitamin D. It essential that the diet is balanced in a way that it has enough dairy products to help the body get recommended amount of nutrients. The percentage intake of proteins are at 19% but more needed to be included in the diet. This is to help the body get fiber, carbohydrate, fat, amino acids, fatty acids, cholesterol among other nutrients. Looking at the level of amino acids, the minerals in it such as iron, calcium, magnesium among others are found to be way below the recommended amount hence needs to take more proteins.