Diet Analysis: Actual Intakes And Calorie Assessment

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My Diet Analysis In the reports of "Actual Intakes Vs Recommended Intakes" and "Calorie Assessment", many the amount of nutrients I consumed did not reach 80 to 110 percent of the recommended level of nutrients intake. However, I set a goal that was losing one pound per week, and my calories intake reached that the recommended amount of calories intake. For example, my current weight is 138 pound; my intake of calories was 1,505.32, but the recommended intake of calories was 1,518.90 if I want to lose weight. Due to this, I realized that I should reduce to amount of foods that contain high fat, protein, and carbohydrates, but I should still need to consume the food like vegetables, fruit, and others. Moreover, I can do exercises …show more content…
For instance, my amount of vitamin, B3, B6, and C were over higher than the recommended intake. Especially, my B6 intake was 26.70 mg, but the recommended amount of B6 was 14.00 mg. Also, vitamin B6 can cause nerve toxicity although it usually doesn 't cause problems in doses lower than 300 mg per day. In this way, I should reduce meat and soy products intake. On the other hand, vitamin A, E, B2, B12, and D were lower the recommended intake. For example, vitamin D helps to prevent tooth decay. Maintains the nervous system and enhances immunity. For my vitamin D intake was 0.86 mg; however, the recommended amount of vitamin D was 15 mg. Because of that, I must eat more foods like egg yolks,butter, dandelion greens, oatmeal, sweet potatoes and liver to improve vitamin D. Also, if people do not adequate vitamins, they may increase the risks of …show more content…
For example, my calcium intake was 361.54 mg, but the recommended intake was 1,000.00 mg. Also, the calcium is an important nutrient to keep our bone healthy. According to my food list, the foods that contain high calcium were yogurt, bok choy, and tofu. However, I still need to consume more food like these. On the other hand, my phosphorus intake was 949.67 mg, so it was over higher than the recommended amount of phosphorus intake, which just was 700.00 mg. Furthermore, too much phosphate can be toxic. An excess of the mineral can cause diarrhea, as well as a hardening of organs and soft tissue. Also, it will affect other minerals working in the body. Finally, According to the RDA standard, drink eight 8-ounce glasses of water are recommended a day. In this way, I should drink more water in my

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