Protein, fibre and iron are chosen to analyse due to their significance to my health. The NUTTAB database online is applied to calculate these three nutrients intake in Table 3 (Food Standards Australia New Zealand, 2010). From the comparison of my recorded daily nutrients and the Recommend Daily Intake (RDI) for young female (NHMRC, 2013), it illustrates that my intake of protein is twice higher than the recommend value, the intake of dietary fibre is slightly lower than the recommendation, and the daily iron intake is significantly lower than the recom-mended value.
For protein, there is an ultra-high daily intake. Overall, the intake of lean meat and seafood contributes 58.78% of my total protein. Specifical-ly, my main dietary protein source is the lean meat, processed meat and tofu. In my dietary diary, the rib-eye fillet (31.9g/100g), salami (21.7g/100g), braised beef (15.3g/100g), tofu (12g/100g) and egg (11.6g/100g) contribute 29.76% of total average daily protein intake. Alt-hough, the lean meat can be an adequate source of animal protein, the overdose of it can be detrimental. The high and …show more content…
From my dietary diary, the main source of iron come from tofu, grain food and vegetables, which contribute 64.57% of my total iron intake. The lean meat and seafood compose of my rest iron intake (27.22%). To gain enough iron from daily dietary, it is necessary to change the current diet structure. Specifi-cally, for animal source iron which is also known as haem iron, the propriety choice is red meat and offal, for example, chicken, duck and pork. For plant-based iron also known as non-haem iron, the main sources are green vegetables (such as spinach, silver beet and broccoli), beans, nuts, grains and dries fruits. With the combination of the animal-based and plant-based dietary iron and increase the daily iron intake, it is es-sential for young
For protein, there is an ultra-high daily intake. Overall, the intake of lean meat and seafood contributes 58.78% of my total protein. Specifical-ly, my main dietary protein source is the lean meat, processed meat and tofu. In my dietary diary, the rib-eye fillet (31.9g/100g), salami (21.7g/100g), braised beef (15.3g/100g), tofu (12g/100g) and egg (11.6g/100g) contribute 29.76% of total average daily protein intake. Alt-hough, the lean meat can be an adequate source of animal protein, the overdose of it can be detrimental. The high and …show more content…
From my dietary diary, the main source of iron come from tofu, grain food and vegetables, which contribute 64.57% of my total iron intake. The lean meat and seafood compose of my rest iron intake (27.22%). To gain enough iron from daily dietary, it is necessary to change the current diet structure. Specifi-cally, for animal source iron which is also known as haem iron, the propriety choice is red meat and offal, for example, chicken, duck and pork. For plant-based iron also known as non-haem iron, the main sources are green vegetables (such as spinach, silver beet and broccoli), beans, nuts, grains and dries fruits. With the combination of the animal-based and plant-based dietary iron and increase the daily iron intake, it is es-sential for young