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Dietary Analysis

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Dietary Analysis

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My three-day dietary analysis reflects on my relatively poor nutritional habits concerning the kind of nutrients I receive regularly. Proper nutrition is critical to the maintenance of a healthy and long lifestyle. The busy work schedules and several other factors make it difficult for most Americans to properly plan for the recommended eating habits (Tapsell et al. 2016). Similarly, most individuals are not aware of the full range of health benefits that come along with the consumption of the required amounts of foods. Consuming the incorrect proportions of essential nutrients is associated with various health problems. Obesity, for instance, comes about as a result of large intakes of body fats. The highly demanding nature of my job makes it impossible for me to spend quality time at home and plan for the desired nutritional habits. I can adjust my eating habits by cutting down on carbohydrate consumption while focusing my attention on the intake of more fruits. My protein consumption is not inadequate; however, I need to cut down on red meat consumption.

Weekday vs. weekend dietary comparison

I generally consume fewer snacks and meals on weekends than on weekdays. The report reveals a large intake of energy protein and fats, with large amounts of eggs, bacon, and meat accounting for the large protein intake. Becoming an older woman has made me realize the benefits of having a balanced diet and exercising regularly. I try to exercise a minimum of four times a week, with the exercise mostly entailing early morning runs, preferably during weekdays as I prefer to relax on weekends. The report additionally reveals a higher consumption of alcoholic beverages during the weekend than on weekdays, with the intake of cereals and desserts remaining relatively low. I, however, limit myself to only one drink per day, mostly during the weekend. I generally have a balanced vegetable intake but still needs to improve. Such an improvement can come about with about 6 cups of starchy vegetables every week.

Carbohydrate intake analysis

Carbohydrates provide four calories per gram and stand out as the primary source of calories for most Americans (Flock et al. 2011). I tend to consume large amounts of carbohydrates as I have an undying love for juices, plates of pasta, and sugary candies. Each food substance carries a high percentage of sugars than the recommended sugar amounts. The high concentration of blood glucose is risky to the health of an individual as it makes one vulnerable to type II diabetes. This condition has the overall effect of inhibiting proper blood circulation and in some instances, may lead to the damage of nerves. Even though I generally consume significant proportions of total carbohydrates, I still need to cut down on too much-added sugar and refined grain. The focus should be made on the consumption of enough fiber.

CHO Foods

Simple CHO

Complex CHO

Define Source of Fiber

Breakfast cereal



"excellent source."

10/25 x 100 = 40%




"poor source."

3.4/25 x 100 = 13.6%

Brown rice



“poor source."

1.8/25 x 100 = 7.2%

It is highly recommended to consume large amounts of naturally occurring carbohydrates as they contain significant proportions of dietary fiber. The perfect way to minimize the excess sugars in my diet is to eliminate the consumption of added sugars and instead shift to the intake of foods with large proportions of dietary fiber. Limiting the use of foods with high percentages of added sugars has the effect of reducing the risk of chronic diseases such as diabetes and hypertension. Dietary fiber, on the other hand, is essential in fostering fullness and is critical in promoting healthy laxation. Similarly, the consumption of foods with a naturally high concentration of dietary fiber is necessary for enhancing robust lipid profiles, increasing the density of nutrients and enhance the normal gastrointestinal function.

Fiber Intake Analysis

Dietary fiber stands out as a significant nutrient of concern for most Americans, alongside potassium and vitamin D.  The non-digestible form of lignin and carbohydrates is essential in fostering the health status of any given individual. The Dietary Guidelines for Americans suggest consumptions of foods with a dietary fiber composition of about 25grams (Flock et al. 2011). As a woman, I am required to consume 25 g per day as the Al for fiber is about 14g per 1,000 calories. The best way to increase dietary fiber intake would be to focus on the absorption of large amounts of fruits and vegetables. This option additionally calls for an increase in the consumption of beans and peas. Swapping the brown rice, I eat to consuming 100% brown bread is another dietary habit that would foster my fiber intake. I would similarly have to cut down on candy consumption together with other fruit juices.

The best way to forego fruit juice consumption would be to replace it with large volumes of water regularly. The use of large amounts of breakfast cereal has been critical in increasing my nutrient density as it stands out as an excellent source of dietary fiber. With dietary fiber of 10g, the grain has been significant in promoting my well-being, despite developing a habit for the consumption of foods with added sugars. I aim to maintain healthy body weight, and this would only be possible with the correct dietary habits. Such habits relate to increased consumption of fruits and vegetables regularly, while cutting down on the use of foods rich in added sugars.

Caloric Intake Vs. Caloric Needs Analysis

The consumption of foods with high concentrations of fat and cholesterol has been my weakness. I regularly eat French fries and hamburgers at fast-food restaurants during most lunches at the usual place of work. I, however, stand a low risk of developing cardiovascular diseases as the frequent exercises during the week help in maintaining my physical fitness. The regular physical activity is also essential in the maintenance of healthy body weight, thereby minimizing my chances of becoming obese. The recommended daily fat consumption for a woman like me should be between 1600-2400 calories. I regularly consume about 2700 calories while at the same time engaging in physical activities in the form of morning runs about four times a week.



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