1. My seven days food record are typical for my food intake. I don’t change my diet too much. I tend to by similar food every weak.
2. I eat five times a day. I have breakfast, lunch, afternoon snack, diner and evening snack. I eat at relatively same time every day.
3. My evening snack is purely psychological. I’m busy all day with school, work, cooking, cleaning and my children. In the evening when my kids are finally in bed and the house is quiet I make myself big cup of tea and I have some cookies (usually 4).
4. The calorie needs are adjusted for weight loss. Total calories per day was set at 2000 Calories.
Individual Dietary Analysis
1. On average I ate 280 g of carbohydrates.
2. Recommended intake …show more content…
On average I ate 86 g of protein.
2. Recommended intake of protein was 46 g.
3. I eat too much protein. 14% of my protein intake is from milk, followed by 11% protein from ham, and 10% from beef, 6% from chicken and 5% from pork. I don 't want change the amount of milk in my diet, but I should lower the amount of meat I consume, special ham. That would also help me to lower the amount of fat and cholesterol in my diet. Replacing some animal protein with plant protein wouldn 't hurt.
4. Animal protein - milk and dairy products, ham, beef, chicken, pork, eggs
Plant protein - bread, bagel, rice, pasta
5. I need first lower the amount of animal protein in my diet.
6. Most of the protein in my diet is from animal sources. I eat almost 90% more protein then is the recommended amount. By lowering the amount of animal protein I can improve the animal : plant protein ratio and lower the amount of saturated fat and cholesterol at the same time. I do not like legumes (except for raw peas), but I like nuts and I should include them more in my …show more content…
Vitamin A - carrots, watermelon, spinach. Beef and chicken liver are excellent source of vitamin A, but I don 't like them.
Vitamin C - oranges, strawberries, cauliflower
Iron - enriched cereals, spinach, beef. I can 't eat some food with high iron contents like clams and oysters, because of the special aroma of sea food.
3. Sodium intake 3218 mg.
4. The Tolerable Upper Intake Level for sodium is 2300mg.
5. I 'm not sure what my real sodium intake is. I used SuperTracker for my food analysis and for food like chicken noodle soup, they have sodium level already entered. My soup was homemade and I use about 1 lbs of salt/year for family of 6. Most of our meals are cooked home from scratch. I believe there is a difference between homemade and bought food in the sodium levels. I can 't control the amount of sodium in food like bread, cereal, sandwich meat, but I can select the one with lower sodium contents and control serving size.
6. Ham contribute 21% of the sodium in my diet. I will look for lower sodium ham and lower the amount of ham in my diet.
1. My RDA for calories was 2000 calories
2. Average daily calorie consumption 2101