HyoPark

7614
DietAnalysisProject

Throughtheanalysisofmy3daymealtracking,itwasfoundthatIlacksufficientfiber,
alphalinolenicacid,potassium,vitaminsD,E,andK,andcholineinmydiet.Itwasfoundthat
mysodiumandfolateintakewasoverthedailyrecommendedvalues.

Ondayone,thetrackingbeganprettywell.Iwaswellundermyrecommendedtarget
caloriesof2800with2315calories.Iwasokoroveronalltheessentialtargetssuchascalcium,
potassium,protein,etc,andunderonlyonafew.Iwasslightlyunderonsomeofthevitamins
with73mgof90mgonvitaminC,andwayunderwith44microgramsof120microgramsfor
vitaminK.Lunchwasskippedentirely,butsomewhatmadeupforbythecontinuoussnackingof
fruitsandvegetables.
Ondaytwo,Ihadabiglunchconsistingofalittlefromeveryfoodgroupbeefkababfor
protein,pastasaladandriceforgrains,somefruit,andsomeveggies.Thisdayasawholedid
notdosowellnutritionally.2808calorieswereconsumed,Allofmygrainintakewasfrompizza,
andwasrefinedgrain.Lotsofemptycaloriesconsumedinthepizza,lotsofsaturatedfatsfrom
thepepperoniandicecream.ExcesssodiumfromalmosteverythingIate,asidefromthefruits.
Daythreewentabitbetter,asidefromtheskippedlunch.Lunchwasagainsomewhat
madeupforbytheexcesssnackingofcereal,fortifiedmilk,,nuts,andwatermelon.Andexcess
offruitsandproteinswasconsumed.Amixofwholegrainstorefinedgrainsinthediet.No
foodgroupwasunder,andalmosteverynutrientwasfulfilled.Theprogramalsogiveshelpful
tipsonincreasingtheintakeofcertainnutrients.Overall,theprogramsfoundthatIwaslackingin
vitaminsD,E,andK,choline,potassium,alphalinolenicacid,anddietaryfiber.Iwasover
consumingsodium,andfolate.

Usingthenutrientsreportonthesupertracker,itwasfoundthatseveralofmynutrients
werelacking.ItwasalsofoundthatIwasoverconsumingafewothernutrients.Theprogram
allowsyoutoseewhatfooditemsarecontributingmosttothatparticularnutrient.Itshowyouby
showingthefooditemunderthenutrientsandthepercentageitiscontributingtothenutrient.Itis
alsoespeciallyhelpfulinseeingwhatfoodsneedtobereplacedoreatenmoreof.

Changes

Dietarychangescanbemadetoimprovemyintakeoftherecommendednutrientsforthe3day
period.

Anincreasedintakeoffibercanbeachievedthrougheatingmorefruits,vegetables,andwhole
grains,suchasraspberries,splitpeas,pears,apples,andwholewheatgrains.

Foodshighinlinoleicacidarehealthyoilssuchassoybeanoilandwalnutoil.Fattyfishsuchas
salmonortunaalsoareagoodsourceoflinoleicacid.

Potassiumcanbetakeninbyingestinganyofthefoodgroups.Somefooditemsthatarehighin
potassiumarebananas,papaya,mango,pear,orpeaches.

VitaminDismadeinyourbodythroughexposuretothesun.TheintakeofvitaminDcanbe
donethrougheatingmorefish,andmilkandjuiceproductsthatarefortifiedwithvitaminD.

VitaminEcanbeacquiredthroughnuts,seeds,andvegetableoils.GoodsourcesofofvitaminE
include,almonds,sunfloweroil,andsaffloweroil.

VitaminKisbestfoundindarkgreenvegetables.Somegoodsourcesarekale,spinach,and
broccoli.

Cholineisfoundinwholeeggs,meat,fish,wholegrains,andbeans.Asourceofcholinecanbe
addedtosupplementnotonlycholine,butothernutrientssuchas,linoleicacid,fiber,and
omega3.

Figure1.Original3DayMeal

Manythingscanbechangedintheoriginalmealplantoaidingettingbalancednutrition.
Lookingattheoriginalmealplan,thereareseveralthingsIcatchthatcanbeimmediately
replaced.Forstarters,pizzacanbeeliminatedfromthemealplan.Thepizzacanbereplaced
bysomethingthatwillboosttheamountofalphalinoleicacid,suchasatunasandwichwith
somemayonnaisemadefromcanolaoilandwholegrainbread.Thewholegrainbreadwillalso
increasethefiberintake.Anadditionofspinach,willincreasetheintakeofpotassium,and
VitaminK.Iwouldtakeoutthenoodlesouptodecreasethesodium,andtheremovalofpizza
wouldhavealreadydecreasedthesodiumsignificantly.Anadditionofeggstothedietwillhelp
withthecholineandvitaminDintake.Additionofmorenutsforasnackwillincreasethevitamin
Eintake.Asfortheoverconsumptionoffolate.Therehavebeennosignificantfindingoffolate
beingbadinexcess.

HP'sNutrients
Report
07/02/14
07/04/14
Yourplanisbasedona2800
Calorieallowance.

Nutrients Target Average
Eaten
Status

TotalCalories 2800Calories 2623Calories OK

Protein(g)*** 56g 136g OK

Protein(%Calories)*** 1035%Calories 21%Calories OK

Carbohydrate(g)*** 130g 332g OK

Carbohydrate(%Calories)*** 4565%Calories 51%Calories OK

DietaryFiber 38g 29g Under

TotalSugars NoDailyTargetor
Limit
125g NoDailyTargetor
Limit

AddedSugars NoDailyTargetor
Limit
40g NoDailyTargetor
Limit

TotalFat 2035%Calories 31%Calories OK

SaturatedFat <10%Calories 9%Calories OK

PolyunsaturatedFat NoDailyTargetor
Limit
7%Calories NoDailyTargetor
Limit

MonounsaturatedFat NoDailyTargetor
Limit
12%Calories NoDailyTargetor
Limit

LinoleicAcid(g)*** 17g 17g OK

LinoleicAcid(%Calories)*** 510%Calories 6%Calories OK

LinolenicAcid(%
Calories)***
0.61.2%Calories 0.4%Calories Under

LinolenicAcid(g)*** 1.6g 1.2g Under

Omega3EPA NoDailyTargetor
Limit
50mg NoDailyTargetor
Limit

Omega3DHA NoDailyTargetor
Limit
133mg NoDailyTargetor
Limit

Cholesterol <300mg 253mg OK

Minerals Target Average
Eaten
Status

Calcium 1000mg 1764mg OK

Potassium 4700mg 4300mg Under

Sodium** <2300mg 3911mg Over

Copper 900g 2102g OK

Iron 8mg 41mg OK

Magnesium 400mg 483mg OK

Phosphorus 700mg 2180mg OK

Selenium 55g 203g OK

Zinc 11mg 19mg OK

Vitamins Target Average
Eaten
Status

VitaminA 900gRAE 1991gRAE OK

VitaminB6 1.3mg 3.7mg OK

VitaminB12 2.4g 12.2g OK

VitaminC 90mg 112mg OK

VitaminD 15g 12g Under

VitaminE 15mgAT 12mgAT Under

VitaminK 120g 62g Under

Folate 400gDFE 1115gDFE Over

Thiamin 1.2mg 2.9mg OK

Riboflavin 1.3mg 3.7mg OK

Niacin 16mg 49mg OK

Choline 550mg 454mg Under
Informationaboutdietary
supplements.

**IfyouareAfricanAmerican,
hypertensive,diabetic,orhavechronic
kidneydisease,reduceyoursodiumto
1500mgaday.Inaddition,peoplewho
areage51and
olderneedtoreducesodiumto
1500mgaday.Allothersneedto
reducesodiumtolessthan2300mga
day.

***Nutrientsthatappeartwice
(protein,carbohydrate,linoleic
acid,andlinolenicacid)havetwo
separaterecommendations:

1)Amounteaten(ingrams)
comparedtoyourminimum
recommendedintake.
2)PercentofCalorieseatenfrom
thatnutrientcomparedtothe
recommendedrange.

Youmayseedifferentmessagesin
thestatuscolumnforthese2different
recommendations.