Diet Analysis and How to Improve Dietary Intake of Nutrients

Personal Diet Analysis
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Personal Diet Analysis
Period Analyzed: 11/05/2022, 11/06/2022/11/07/2022
Profile:
This is a personal diet analysis I conducted myself for over three months on the 11th of every month between May and July. I am a 22-year-old female with a weight of 101 lbs. and a height of 5ft 1 inch. With the weight over height, the BMI averages 19.082, which falls in the normal healthy range. The normal health range is 18.5 to 24.5. my physical activity level can be considered sedentary; my total daily energy expenditure (TDEE) is between 1.4 to 1.69, as most of my time is spent on the office desk accounting for 25 to 35 hours a week. Moderate physical activity can be associated with some of the activities I engage in, such as light physical activities such as yoga, Pilates, calisthenics, and dancing. I tend not to get any interest in high-intensity physical activities such as running and splinting, among others. I do not engage in any smoking or drinking activity or am a strict vegan. My goal is to have an improved nutrition intake daily by balancing my nutrition intake. Also, with an improved nutrition intake, I will be able to reach my best health status, maintain my body mass index and have a more shaped physical body. From my analysis, I have realized that some foods make me lethargic, and I find it difficult to concentrate when they are around. Certain kinds of food make me lethargic even when I have enough exercise activities, affecting my sleeping patterns and emotions.
Analysis
The total energy intake is at 1,412.221 kcal, slightly below the dietary recommended intake of 1586 kcal. In the distribution of the calories taken, the proteins account for 60.079 grams, higher than the recommended intake of 36.65g. My carbohydrate intake accounts for 161.47g, slightly below the recommended intake of a minimum of 178 and a maximum of 257. Total fat intake is at 59.704g on the higher level of the recommended intake of between 35-61 grams. Most of my intake has been on saturated fats accounting for an intake of 19.6grams, which is above average since the dietary recommended intake for saturated fats should be below 17grams. The essential fatty acids are below the DRI, with the linoleic PFA 18:2 and PFA 18:3 ranging from 10.7 grams and 0.92 grams, respectively. Most of my carbohydrates have been from dietary fiber and sugar. Dietary fiber accounts for 8.2 grams, with a percentage of 32.6% over the total recommended daily intake.
With the diet recommendations of the total calories of carbohydrates, fats, protein, and fats, their actual intake has been within the range, hence explaining why the body mass index lies in the normal healthy range. Regarding the vitamins, my overall diet was adequate for all the fat-soluble and water-soluble vitamins, yet all the micronutrients exceeded the recommended range.
The following represents my Dietary Recommended Intake (DRI) for the three days. The report concludes with a balance between the recommended and actual intake with the goals of attaining fitness and a healthy body.
As mentioned, my goals are to have an improved nutrition intak...