Gabby Kulikowski

Dr. Bullard

Basic Nutrition

Diet Analysis Project

I tracked my food for three days from February 9, 2014 through February 11, 2014. These were the results of the food intake over those three days.

Carbohydrates:

On an average day I consume 202 g of carbohydrates.
On an average day, I consume about 802 calories of carbohydrates.
Considering that the minimum is 100 g, I consume well over the minimum but I would say that my consumption is moderate and just enough.
The percent of my total calories is 44%.
Comparing to the percent of the diet that my calories should come from carbohydrates, I am actually not eating enough of this nutrient and I am under the recommended amount.
Complex carbohydrates: 28 g whole grains, 195 g dark greens= 223 g

Simple carbohydrates (nutritious foods): 179 g

Simple carbohydrates:224 g

I consumed 28 g of dietary fiber on an average day, which is a little over the recommended amount but I still am consuming a good amount of fiber each day.

Fats:

On average, I consume 87.1 g of fat.
This represents 783.9 calories.
43% of my total energy is contributed by fat.
My fat intake is much higher than the recommended level of fat. I could definitely consume less saturated fats, which came from the intake of cheese, meat, and some of the milk I consumed.
I consume 17 g of linoleic acid. This gives me 153 calories on average. The percent of my total energy that comes from linoleic acid is 8% of my calories, which is a tad higher than the recommend value.
I eat a lot of leafy vegetables and I try to eat seafood more frequently. I also like to put walnuts into my salads when I make them and I consume them often. I do now use canola oil for home cooking but I do use olive oil instead. I can use canola oil instead of olive oil and I can eat seafood instead of red meats.
I consume 260 mg of cholesterol a day. This intake is a little lower than the suggested intake of 300 mg a day.

Protein:

I consume 72 g of protein on average.
I consume 288 calories.
16% of my total energy is contributed by protein.
My protein consume is 1% above the highest recommendation intake daily. This is not bad at all because I am very close to the recommended intake.
My recommended intake for protein is 45.8 g. (Body weight= 126 lbs.)
On average I am consuming 16% of protein each day, when I should be consuming 10% of protein each day. Instead of just eating grilled chicken and vegetables for dinner, I can incorporate brown rice as another side. I could also have a piece or two of whole wheat toast with my eggs that I eat for breakfast.
About 4 ounces of my protein are contributed from animals, 113.4 g, and about 6.5 cups of my protein are contributed from plants, 195 g. If I altered my protein intake and included more plant protein than animal protein, this would dramatically reduce the amount of total fat in my diet because of the fats the come from the animal proteins.

Vitamins:

Since I consumed 1250 µg of Vitamin A, I consumed 56% over the recommended value of 700 µg. I contributed more than half of the recommended amount of Vitamin A for my diet which is a bit much but still within reason. I’d say that the majority of my Vitamin A came from the eggs that I consumed and also some salad.

I consumed 1.8 µg of Thiamin, a little over the recommended value of 1.3 µg. The foods that contributed to this were some almonds, eggs, and oats. This was not too much over my recommended value so it will not cause toxicity and there is no known toxicity level. I could eat a lot more sunflower seeds, black beans, peas, and lentils.

I consumed 2.5 mg of Riboflavin, which was 1.4 mg over the recommended value. The foods that contributed to this were egg, almonds, and spinach. It is not bad that there is excess because it is water-soluble and will not get stored in the body. This amount is still reasonably low so no side affects will occur.

I consumed 29 mg of Niacin, higher than the recommended value of 14 mg. The foods that contributed to this were brown rice and chicken. My amount is relatively high but it would not become toxic until 50 mg because that would cause my body to heat up, which did not occur.

I consumed 3.4 mg of Vitamin B6, which is higher than the recommend value. The foods that contributed to this were chicken, bananas, and spinach. The only adverse affects of this Vitamin would be if I took too much supplements, and not from food sources.

I consumed 706 µg of Folate, which is more than the recommended value by 300 µg. The foods that contributed to this were spinach, broccoli, and wheat bread. This is a good amount of folate because If my intake was 1,000 µg or more, then I would have nervous system related symptoms.

The amount of Vitamin C that I consumed was 267 mg, which was much higher than the recommended value of 75 mg. The foods that contributed were tomatoes, broccoli, berries, and some orange juice. Even though my intake is high, side effects cannot occur from getting too much Vitamin C from foods, only supplements.

The amount of Vitamin E that I consumed was 27 mg, a little bit higher than the recommended value, which would not cause any problems. The foods that contributed to this were spinach, almonds, and olive oil.

For Vitamin D, I drink almond milk and I eat plenty of eggs. I do not eat fortified breakfast cereal. I am in the sun enough to receive Vitamin D.
For Vitamin K, I drink enough of almond milk. I put that in my oatmeal or cereal when I eat it and I will put it in my smoothies. I do include leafy vegetables into my diet, such as spinach and some kale.

Minerals:

I consumed 1188 mg of Calcium, which was a little bit above the recommended value. The foods that contribute the most amount of calcium would be almond milk, Greek yogurt, and raisin bran cereal. I contributed a little over 100% of the recommended value and this was not too much.
The only foods that I eat that are high in sodium would be the cheeses. I use feta cheese a lot and the brand was a little out of line of the recommended values so I need to find a healthier feta cheese brand. I will just have to cut back on the sodium, even if that means that I need to find healthier cheese and/or eat less cheese.
Magnesium and phosphate were at a good level, as close to the recommended. Potassium was under the amount that I should eat. For potassium I will eat more bananas, avocados, white mushrooms, and more spinach.
I consumed a little bit less iron, about 12% less than the recommended. My top five contributors were spinach, egg yolks, chicken, and some meat. The main one was a green and the two others were meat products. The whole grains provide a good source of iron as well.
For zinc I consumed 11 mg, when the recommended was 8 mg. So I consumed a little over 100% of the amount of zinc daily. Spinach was the primary source for my zinc intake. I need to follow the recommended guidelines and the certain foods that I should eat that will provide me with a sufficient amount of zinc.

Evaluate:

Carbohydrates
Potassium
Iron

Red meats: Iron, Serving size: 46 g per day, 184 calories
More spinach/kale: Iron, Serving size: 30g (1 c), 7 calories
Beans/chick peas: Iron, Serving size: 164 g (1 c), 269 calories
Bananas: Potassium, Serving size: Large sized-banana (8-9”) is 1 c of fruit, about 100 calories
Avocado: Potassium, Serving size: 30 g (1 oz. or 1/5 of medium size), 50 calories
Nonfat Greek yogurt: Potassium, Serving size: 227 g (1 c), 130 calories
Whole grain pasta: Carbohydrates, Serving size: 140g (1 c), 174 calories
Whole grain tortilla/wrap: Carbohydrates, Serving size: 1 tortilla, 92 calories
Brown rice: Carbohydrates, Serving size: ½ cup, 195 g (1 c), 216 calories
Rice cakes: Carbohydrates, Serving size: 9 g (1 cake), 35 calories

Recommended intake of calories: 2400

Recommended intake of Carbohydrates (nutrient 1): 1080 calories, 45%

Total calories of nutrient 1 food: 517 calories

Percentage of nutrient 1 food: 22%

2. I am lacking a little in potassium and iron. Even though I could take supplements, I am not very deficient in these so I prefer to eat certain foods for these nutrients, instead of taking supplements.

3. I think that overall I am eating well. What shocked me the most was that I did not realize how much of fats I take in daily, event though a good portion of those fats are monounsaturated and polyunsatured. I was also shocked that I am lacking in the sufficient amount of carbohydrate intake and I am okay with my protein intake because I feel like on a normal basis I eat more carbohydrates than protein. I will not adapt a completely different nutrition plan but I would like to incorporate more whole grains and if I were to eat fats I would like to eat more polyunsaturated fats and zero saturated fats.

Gabby K's Nutrients Report 02/09/14 - 02/11/14
Your plan is based on a 2400 Calorie allowance.
Nutrients / Target / Average Eaten / Status
Total Calories / 2400 Calories / 1823 Calories / Under
Protein (g)*** / 46 g / 72 g / OK
Protein (% Calories)*** / 10 - 35% Calories / 16% Calories / OK
Carbohydrate (g)*** / 130 g / 202 g / OK
Carbohydrate (% Calories)*** / 45 - 65% Calories / 44% Calories / Under
Dietary Fiber / 25 g / 28 g / OK
Total Fat / 20 - 35% Calories / 43% Calories / Over
Saturated Fat / < 10% Calories / 11% Calories / Over
Monounsaturated Fat / No Daily Target or Limit / 20% Calories / No Daily Target or Limit
Polyunsaturated Fat / No Daily Target or Limit / 10% Calories / No Daily Target or Limit
Linoleic Acid (g)*** / 12 g / 17 g / OK
Linoleic Acid (% Calories)*** / 5 - 10% Calories / 8% Calories / OK
α-Linolenic Acid (g)*** / 1.1 g / 2.0 g / OK
α-Linolenic Acid (% Calories)*** / 0.6 - 1.2% Calories / 1.0% Calories / OK
Omega 3 - EPA / No Daily Target or Limit / 8 mg / No Daily Target or Limit
Omega 3 - DHA / No Daily Target or Limit / 23 mg / No Daily Target or Limit
Cholesterol / < 300 mg / 260 mg / OK
Minerals / Target / Average Eaten / Status
Calcium / 1000 mg / 1188 mg / OK
Potassium / 4700 mg / 3410 mg / Under
Sodium** / < 2300 mg / 2601 mg / Over
Copper / 900 µg / 2263 µg / OK
Iron / 18 mg / 16 mg / Under
Magnesium / 310 mg / 558 mg / OK
Phosphorus / 700 mg / 1462 mg / OK
Selenium / 55 µg / 74 µg / OK
Zinc / 8 mg / 11 mg / OK
Vitamins / Target / Average Eaten / Status
Vitamin A / 700 µg RAE / 1250 µg RAE / OK
Vitamin B6 / 1.3 mg / 3.4 mg / OK
Vitamin B12 / 2.4 µg / 3.7 µg / OK
Vitamin C / 75 mg / 267 mg / OK
Vitamin D / 15 µg / 3 µg / Under
Vitamin E / 15 mg AT / 27 mg AT / OK
Vitamin K / 90 µg / 714 µg / OK
Folate / 400 µg DFE / 706 µg DFE / OK
Thiamin / 1.1 mg / 1.8 mg / OK
Riboflavin / 1.1 mg / 2.5 mg / OK
Niacin / 14 mg / 29 mg / OK
Choline / 425 mg / 323 mg / Under
Information about dietary supplements.
** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition, people who are age 51 and
older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.
*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and α-linolenic acid) have two separate recommendations:
1) Amount eaten (in grams) compared to your minimum recommended intake.
2) Percent of Calories eaten from that nutrient compared to the recommended range.
You may see different messages in the status column for these 2 different recommendations.
Gabby K's Food Groups and Calories Report 02/09/14 - 02/11/14
Your plan is based on a 2400 Calorie allowance.
Food Groups / Target / Average Eaten / Status
Grains / 8 ounce(s) / 7 ounce(s) / Under
Whole Grains / ≥ 4 ounce(s) / 1 ounce(s) / Under
Refined Grains / ≤ 4 ounce(s) / 6½ ounce(s) / Over
Vegetables / 3 cup(s) / 3¾ cup(s) / Over
Dark Green / 2 cup(s)/week / 6½ cup(s) / Over
Red & Orange / 6 cup(s)/week / 2¾ cup(s) / Under
Beans & Peas / 2 cup(s)/week / 0 cup(s) / Under
Starchy / 6 cup(s)/week / 0 cup(s) / Under
Other / 5 cup(s)/week / 2½ cup(s) / Under
Fruits / 2 cup(s) / 1½ cup(s) / Under
Whole Fruit / No Specific Target / 1 cup(s) / No Specific Target
Fruit Juice / No Specific Target / ¼ cup(s) / No Specific Target
Dairy / 3 cup(s) / 1 cup(s) / Under
Milk & Yogurt / No Specific Target / 0 cup(s) / No Specific Target
Cheese / No Specific Target / 1 cup(s) / No Specific Target
Protein Foods / 6½ ounce(s) / 8 ounce(s) / Over
Seafood / 10 ounce(s)/week / 0 ounce(s) / Under
Meat, Poultry & Eggs / No Specific Target / 4 ounce(s) / No Specific Target
Nuts, Seeds & Soy / No Specific Target / 4 ounce(s) / No Specific Target
Oils / 7 teaspoon / 7 teaspoon / OK
Limits / Allowance / Average Eaten / Status
Total Calories / 2400 Calories / 1823 Calories / Under
Empty Calories* / ≤ 330 Calories / 262 Calories / OK
Solid Fats / * / 201 Calories / *
Added Sugars / * / 60 Calories / *
*Calories from food components such as added sugars and solid fats that provide little nutritional value. Empty Calories are part of Total Calories.
Note: If you ate Beans & Peas and chose "Count as Protein Foods instead," they will be included in the Nuts, Seeds & Soy subgroup.