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Nutritional Self Analysis Sample Paper

Nutritional Self Analysis Sample Paper

BMI & Hamwi:

BMI =  or BMI =  * 703 =  * 703 =  *703

BMI = 0.02601 * 703 = 18.288 (Weir & Jan, 2019)

Hamwi = 106 lb for first 5ft + 6lb for each additional inch (male) or 100 lb for first 5ft + 5lb for each additional inch (female) (Brochetti et al., 2020)

Hamwi = 100lb + 5*2= 100lb + 10lb = 110lb

According to the Center for Diseases Control and Prevention, my BMI weight status is underweight, since any weight below 18.5 is classified as underweight. 18.5 to 24.9 is considered as healthy weight (Weir & Jan, 2019). By the Hamwi formula, since I live a sedentary lifestyle and do not exercise at all, my daily caloric intake should be (ideal weight * 11) = 110lb * 11 = 1210 calories per day (Brochetti et al., 2020).

Food Diary

Intake Spreadsheet for 5th September, 2021

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Starbucks- Oatmeal with Brown Sugar, 1.5 cup 285 57g 4.5g 7.5g 0mg 0mg 19.5g 6g
Starbucks Coffee- Grande Cinnamon Dolce Latte-Skinny, 32fl oz 260 38g 0g 24g 10mg 320mg 34g 0g
Lunch
Mcdonald’s-fries, large, 1 order 444 63g 22g 6g 0mg 350mg 0g 6g
Mcdonald’s- Mcdouble Cheeseburger, 10.6 oz (2 sandwiches 302g) 780 66g 38g 46g 130mg 1700mg 14g 4g
Coke-Zero 16oz, 16oz 0 0g 0g 0g 0mg 57mg 0g 0g
Dinner
Coke Zero- Beverage, 24 ounces 0 0g 0g 0g 0mg 80mg 0g 0g
Cajun shrimp-Shrimp, 1 container (10 shrimp) 920 22g 76g 46g 319mg 0mg 0g 0g
Generic-Bell Pepper-Orange, 1 cup 70 20g 0g 4g 0mg 8mg 12mg 4g
Total 2759 266 g 140.5 g 133.5 g 459 mg 2515mg 79.5mg 20g

 

Food Saturated (g) Polyunsaturated (g) Monounsaturated (g) Trans (g) Potassium (mg) Vitamin A % Vitamin C(mg) Calcium (mg) Iron (mg)
Breakfast
Starbucks- Oatmeal with Brown Sugar, 1.5 cup 0.2 0 0 0 61 0 0 8 33
Starbucks Coffee- Grande Cinnamon Dolce Latte-Skinny, 32fl oz 0.3 0 0 0 58 0 6 20 8
Lunch
Mcdonald’s-fries, large, 1 order 1.98 0.2 2 1.98 0 0 0 20 1.08
Mcdonald’s- Mcdouble Cheeseburger, 10.6 oz (2 sandwiches 302g) 4.4 0 0 0.6 200 0 0 160 2.34
Coke-Zero 16oz, 16oz 0 0 0 0 0 0 0 0 0
Dinner
Coke Zero- Beverage, 24 ounces 0 0 0 0 0 0 0 0 0
Cajun shrimp-Shrimp, 1 container (10 shrimp) 1 0 0 0 2590 0 0 700 3.6
Generic-Bell Pepper-Orange, 1 cup 0.07 0.186 0.008 0 251 187 226.1 8 0.51
Total 7.95 0.836 2.008 2.58 3160 187 232.1 916 48.53

Intake Spreadsheet for 6th September, 2021

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Pancake, Plain, Prepared (3 items- 5 in. in diameter) 187.74 33.59 11.51 7.59 44.86 333.66 3.65 0.76
Syrup, Maple (1 tablespoon) 52.32 13.2 0.01 0.01 0 2.42 13.38 0
Bread, Pumpkin Loaf (2 slices) 233.08 20.26 3.43 1.95 12.66 113.12 9.37 0.64
Lunch
APPLEBEE’S Mozzarella Sticks (2 pieces) 202.24 7.36 5.84 4.78 10.58 266.12 0.8 0.69
APPLEBEE’S French Fries (0.5 serving) 275.5 18.78 6.24 1.59 0.49 293.56 0 1.84
Lettuce, Iceberg, Chopped (2 cups chopped) 15.4 1.65 0.10 0.4 0 5.6 1.07 0. 67
Cheese, Cheddar, Shredded (0.125 cup) 68.88 0.35 9.38 7.02 30.01 174.42 0.14 0
CULINARY SECRETS dressing, vinaigrette, Italian Herb (3 ounces) 283.5 1.89 18.9 0 0 754.97 0 0
Cucumber, Peeled 3 tablespoon 3 0.35 0.02 0.2 0 0.35 0.24 0.14
Potatoes, Mashed, Garlic (2 ounces) 40.56 4.47 0.05 0 0.07 3.3 0.42 0.56
Dinner
KELLOGG’S RAISIN BRAN Cereal 2 cups 570 68 1.6 7.6 0 314 28 10.6
WHITE WAVE SILK PURE ALMOND Almondmilk, Vanilla 1.5 cup 135 17 2.7 2 0 152 17 2
BUGLES Nacho Cheese Flavor 1.5 cup 180.45 13.55 6.79 0.77 0 233.06 0.77 0
Snacks
RUFFLES Potato Chips, Cheddar & Sour (4 ounces) 640 44 35 7 0 688 0 4
Reeces Big with reece pieces (40.2 g) 0 24 12 5 0 0 20.7 1.7
Total   268.45 113.57 46.54 98.67 3334.58 95.54 22.93

 

Food Saturated (g) Polyunsaturated (g) Monounsaturated (g) Trans (g) Potassium (mg) Vitamin A IU) (µg) Vitamin C mg Calcium mg Iron mg
Breakfast
Pancake, Plain, Prepared (3 items- 5 in. in diameter) 2.51 3.40 1.90 0 100.34 148.94 0.26 166.88 1.39
Syrup, Maple (1 tablespoon) 0 0 0 0 41.72 0 0 20.12 0.04
Bread, Pumpkin Loaf (2 slices) 0.87 1.17 0.98 0 64.66 26.73 0.97 15.44 0.69
Lunch
APPLEBEE’S Mozzarella Sticks (2 pieces) 2.16 1.49 1.37 0.14 34.78 138.26 0 9.01 0.49
APPLEBEE’S French Fries (0.5 serving) 1.08 2.78 1.59 0.06 257.54 0 0.35 9.03 0.47
Lettuce, Iceberg, Chopped (2 cups chopped) 0.01 0.04 0 0 77.57 276.3 1.56 9.7 0.25
Cheese, Cheddar, Shredded (0.125 cup) 5.94 0.29 2.67 0 27.66 283.05 0 203.66 0.17
CULINARY SECRETS dressing, vinaigrette, Italian Herb (3 ounces) 2.83 0 0 0 0 0 0 0 0
Cucumber, Peeled 3 tablespoon 0 0 0 0 24.62 11.76 0.54 2.35 0.06
Potatoes, Mashed, Garlic (2 ounces) 0.02 0.02 0 0 98.68 8.73 3.65 8.06 0.17
Dinner
KELLOGG’S RAISIN BRAN Cereal 2 cups 0 0 0 0 583 753 0 28 6.73
WHITE WAVE SILK PURE ALMOND Almondmilk, Vanilla 1.5 cup 0 0.7 1.7 0 62 502 0 452 0.74
BUGLES Nacho Cheese Flavor 1.5 cup 5.28 0 0 0 22.58 0 0 0 0
Snacks
RUFFLES Potato Chips, Cheddar & Sour (4 ounces) 4.7 13.6 13.6 0 962 0 14.6 0 1.07
Reeces Big with reece pieces (40.2 g) 5 0 0 0 0 0 0 32 0.7
Total 30.4 23.49 23.81 0.2 2357.15 2148.77 21.93 956.25 12.97

Intake Spreadsheet for 7th September, 2021

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Bread, Banana Nut 2 slices 281.75 55.95 2.93 7.69 0.47 294.39 20.37 2.98
Lunch
Beef, Rib Eye Steak, Boneless, Lip-On, Separable Lean Only, Trimmed to 1/8” Fat, All Grades, Grilled 128 g 266.43 0 13.55 35.6 101.14 75.53 0 0
CAMPBELL’S Beans, Baked, Brown Sugar & Bacon Flavor 1.5 cup 322 58 4 12 6 945 28 18
Snacks
OROWEAT Bread, Sweet Hawaiian 2 slices 112 17 3 4 0 178 6 0.7
Ham, Sliced, Prepackaged or Deli 0.5 slices,4 ¼ in. squares 24 0.14 0.78 3.44 8.63 252.65 0.24 0
Cheese, Gouda 0.5 ounces 102.92 0.65 7.76 7.05 32.35 232.17 0.65 0
Mayonnaise, Regular 1 teaspoon 15.66 0.02 1.73 0.03 0.99 14.8 0.03 0
Salad Dressing, Ranch 2.5 ounces 239.2 3.24 25.28 0.73 14.76 510.88 2.68 0
WHITE WAVE SILK PURE ALMOND Almondmilk, Original 0.5 cups, 250 ml 32 3 1.24 0.6 0 72 3.7 0.7
RUFFLES Potato Chips, Cheddar & Sour Cream 28g 159.04 13.85 10.85 1.97 0 227.14 0 0.97
Broccoli 2 cups, chopped 32.97 6.06 0.35 2.59 0 30.05 1.53 2.35
Total 1587.97 157.91 71.47 75.7 164.34 2832.61 63.2 25.7

 

Food Saturated (g) Polyunsaturated (g) Monounsaturated (g) Trans (g) Potassium (mg) Vitamin A IU) (µg) Vitamin C (mg) Calcium (mg) Iron (mg)
Breakfast
Bread, Banana Nut 0.35 0.94 1.35 0 351.96 424.37 2.87 79.37 2.55
Lunch
Beef, Rib Eye Steak, Boneless, Lip-On, Separable Lean Only, Trimmed to 1/8” Fat, All Grades, Grilled 5.36 0.8 6.25 0.68 378.87 7.66 0 8.98 3.26
CAMPBELL’S Beans, Baked, Brown Sugar & Bacon Flavor 3 0 0 0 0 0 0 82 2.86
Snacks
OROWEAT Bread, Sweet Hawaiian 0 2 0 0 0 0 0 42 1.06
Ham, Sliced, Prepackaged or Deli 0.23 0.13 0.26 0 133.96 0 0 1.07 0.11
Cheese, Gouda 4.97 0.17 2.3 0 34.5 159.63 0 198.47 0.09
Mayonnaise, Regular 0.29 1.05 0.37 0 0.44 1.7 0 0.16 0
Salad Dressing, Ranch 3.97 14.58 5.4 0.34 36.27 36.87 0 15.86 0.19
WHITE WAVE SILK PURE ALMOND Almondmilk, Original 0 0.23 0.77 0 77 252 0 152 0.34
RUFFLES Potato Chips, Cheddar & Sour Cream 1.46 4.46 4.46 0 316.07 0 4.72 0 0.34
Broccoli 0.06 0.02 0.02 0 287.54 566.91 81.18 42.75 0.68
Total 19.69 24.38 21.18 1.02 1616.61 1449.14 88.77 622.66 11.48

Analysis

Nutrients Recommended Dietary Allowances 5/09/2021 6/09/2021 7/09/2021
Carbohydrates (g) 202.0 – 292.0 266 268.45 157.91
Fat (g) 40.0 – 70.0 140.5 113.57 71.47
Protein (g) 43.54 g 133.5 46.54 75.7
Fiber (g) 25 g 20 22.93 25.7
Sugar (g) N/A 79.5 95.54 63.2
Saturated (g) < 18 g 7.95 30.4 19.69
Polyunsaturated N/A 0.836 23.49 24.38
Monounsaturated N/A 2.008 23.81 21.18
Trans N/A 2.58 0.2 1.02
Cholesterol N/A 459 98.67 164.34
Sodium mg 1500 2515 3334.58 2832.61
Potassium mg 4700 3160 2357.15 1616.61
Vitamin A µg 700 187 2148.77 1449.14
Vitamin C mg 75 232.1 21.93 88.77
Calcium mg 1000 916 956.25 622.66
Iron mg 18 48.53 12 11.48

 

Most of my calories come from carbohydrates, as evidenced in the spreadsheets analysis above. For all three days, my intake of carbohydrates was higher than for either proteins or fats.

Nutritional Analysis of Food Diary

The recommended daily allowance of carbohydrates is 202.0 – 292.0 g (Van Elswyk, Weatherford & McNeill, 2018). For 5th and 6th September, my intake was within the RDA while on 7th the intake was below the RDA. I could include generic sweet corn in my diet since it is a rich source of carbohydrate. Carbohydrates are the main source of energy for cell metabolism and cellular respiration (Childs, Calder & Miles, 2019; Großkopf & Simm, 2020). Glucose is the primary source of energy for neurons in the brain, skeletal muscles and myocardial cells.

The RDA of fat is 40.0 – 70.0g. For all three days, my fat intake exceeded the RDA, particularly due to fast foods such as fries, cheeseburger and shrimps (Van Elswyk, Weatherford & McNeill, 2018). Also culinary dressing salad was another rich source of fat. These foods are replaceable by low-fat options such as boiled potatoes, boiled shrimp and fresh fruits/vegetables. Fats provide energy for metabolism in times of starvation.

The RDA for proteins is 43.54 g (Van Elswyk, Weatherford & McNeill, 2018). On all three days, my intake exceeded the RDA. The high protein was from cheeseburger, beef, ham and latte coffee. These foods are replaceable with plant-protein such as peanuts, green grams and beans. Proteins play major roles in the formation of cellular structures and components such as the microtubules and microfilaments that maintain the cell’s architecture (Childs, Calder & Miles, 2019). They are referred to as the body-building foods.

The RDA for fiber is 25 g (Van Elswyk, Weatherford & McNeill, 2018). For all three days, my intake was within the recommended limits. Fiber is significant in digestion in that it adds bulk to the food within the gut lumen, promoting peristalsis, enhancing passage of food material along the digestive tract (Childs, Calder & Miles, 2019). This prevents constipation.

There is currently no recommended daily allowance of sugar.

The RDA for saturated fat is <18g (Van Elswyk, Weatherford & McNeill, 2018). My intake exceeded the RDA on 6th and 7th of September. The main source of saturated fat was ham, cheese, MacDonald cheeseburger and Bugle’s Nacho. These are all processed foods that could be replaced by freshly-prepared home-made meals such as wet-fried beef and beans. Plant fat such as olive oil has trace amounts of saturated fat. Saturated fats are used to monitor the risk for cardiovascular disease (Childs, Calder & Miles, 2019). Too much saturated fat results in high serum levels of low-density lipoprotein (LDL), which increase the likelihood of arteriosclerosis, atherosclerosis and deep venous thrombosis (Bonnacio et al., 2020).

There is presently no RDA for polyunsaturated fat. Polyunsaturated fats are important for nerve function, muscle strength, brain health and blood clotting.

At present there is no RDA for monounsaturated fat. Monounsaturated fats are significant in assisting an individual to lose weight and protect against heart disease (Childs, Calder & Miles, 2019). Monounsaturated fats lower the LDL that is linked to cardiovascular disease

No RDA exists for cholesterol at present. Cholesterol is a precursor molecule in the synthesis of steroid hormones such as testosterone, estrogen, aldosterone and epiandosterone (Childs, Calder & Miles, 2019). Cholesterol is also crucial in the synthesis of Vitamin D in presence of sunlight.

The RDA for sodium is 1500mg (Van Elswyk, Weatherford & McNeill, 2018). All three days intake exceeded the RDA. The primary sources of high sodium were Ruffle’s potato chips, mayonnaise, salad dressing, nacho, culinary secret dressing and McDonald’s cheeseburger. Appropriate substitutions include generic baked beans, boiled generic potatoes and olive oil dressing. Sodium assists to maintain the water-electrolyte balance in the body and generation plus transmission of signals in nerves and muscles (Childs, Calder & Miles, 2019).

The RDA for potassium is 4700mg (Van Elswyk, Weatherford & McNeill, 2018). All daily intakes were within the recommended limit. Potassium assists to offset the harmful effects of sodium on blood pressure (Childs, Calder & Miles, 2019). Potassium is also significant in generation and propagation of impulses in nerves and muscles, as well as maintaining the heartbeat.

The RDA for vitamin A is 700 µg (Van Elswyk, Weatherford & McNeill, 2018). The intake was below the recommended on 5th and above the RDA on 6th and 7th. Alternative food options to improve Vitamin A include yellow, leafy and red vegetables/fruits such as carrots, sweet potatoes, red pepper, spinach, mangoes, papaya and apricots. Vitamin A maintains normal vision, a healthy immune system and reproductive function (Childs, Calder & Miles, 2019). It also enhances the functioning of the heart, kidneys and lungs.

The RDA for vitamin C is 75 mg (Van Elswyk, Weatherford & McNeill, 2018). The intake exceeded the recommended on 5th and 7th and was below on 6th. Sources of vitamin C are citrus fruits, peppers, strawberries, blackcurrants, broccoli, potatoes and Brussels sprouts. Vitamin C is useful in maintaining healthy skin, bones/cartilage, and blood vessels (Childs, Calder & Miles, 2019). It protects cells and keeps them healthy by promoting the functioning of white blood cells.

The RDA for calcium is 1000 mg (Van Elswyk, Weatherford & McNeill, 2018). All intakes were within the recommended limit. Calcium assists to maintain strong bones and teeth (Childs, Calder & Miles, 2019). It is also useful in muscle contraction and transmission of nerve signals across synapses.

The RDA for iron is 18 mg (Van Elswyk, Weatherford & McNeill, 2018). The intake exceeded the limit on 5th September. This was due to Starbucks coffee latte, Starbucks oatmeal with brown sugar and broccoli.  Alternative sources are spinach, tofu and lentils. Iron is utilized to form hemoglobin and myoglobin that transport oxygen in blood and muscle, respectively (Childs, Calder & Miles, 2019).

Diet Plan

My dietary needs comprise of meals that will assist me to add weight. These should be primarily proteins, fats and some carbohydrates. For breakfast I will include bread with banana nut, protein powder, spinach and white wave silk pure almond. My lunch will consist of large plain hamburger, ketchup and buddy’s bar-b-q sauce while dinner will include Bison, Ribeye and Baked Beans. Bread with banana nut, protein powder, hamburger, Bison and baked beans are important sources of protein that are body-building foods, assisting in gaining body mass. Spinach will provide vitamin A which is essential for normal vision, and fiber that prevents constipation.

Goals

By October 31st, I will walk around my estate for 30 minutes three times a week. By October 31st, I will gain 4lbs body weight at a rate of 1lb per week. By September 30th I will increase my daily water intake to 3 liters per day.

Implementation Strategies and Obstacles

I will set a reminder on my personal computer and mobile device at 1800 hrs to begin the walking on Tuesdays, Thursdays and Saturdays. I will take the meals rich in protein as per my diet plan for breakfast, lunch and supper daily. I will purchase a water bottle that will carry drinking water when am at work or walking.

In taking the walk, the major obstacle could be phone calls from work, friends or family, requiring my immediate attention. The obstacle to taking protein-rich meals in gaining weight is lack of appetite due to monotonous diet options. Drinking water could be limited by forgetfulness, particularly when am not thirsty.

Conclusion

In a nutshell, the majority of our diet plans fall short of the recommended daily allowance, by either too much or too little of a nutrient. This information is significant in clinical practice as it will enable me to calculate the appropriate dietary requirements of particular patients according to their dietary needs.

References

  • Brochetti, A. M., Brose, S. W., Kuemmel, A. M., Dang, D. J., & Bourbeau, D. J. (2020). Interdisciplinary bodyweight management program for persons with SCI. The journal of spinal cord medicine, 43(1), 24-30. https://www.tandfonline.com/doi/abs/10.1080/10790268.2018.1547860
  • Bonnacio, M., Di Castelnuovo, A. F., Costanzo, S., De Curtis, A., Persichillo, M., Cerletti, C., Donati, M. B., de Gaetano,G. & Iacoviello, L. (2020). Abstract 49: Consumption of Ultra-processed Foods and Beverages is Associated With Increased Risk of Cardiovascular Mortality in the Moli-sani Study Cohort. Circulation, 141(1). https://doi.org/10.1161/circ.141.suppl_1.49
  • Childs, C. E., Calder, P. C., & Miles, E. A. (2019). Diet and immune function. https://www.mdpi.com/2072-6643/11/8/1933
  • Großkopf, A. & Simm, A. (2020). Carbohydrates in nutrition: friend or foe?. Z Gerontol Geriat 53, 290–294. https://doi.org/10.1007/s00391-020-01726-1
  • Van Elswyk, M. E., Weatherford, C. A., & McNeill, S. H. (2018). A systematic review of renal health in healthy individuals associated with protein intake above the US recommended daily allowance in randomized controlled trials and observational studies. Advances in Nutrition, 9(4), 404-418.
  • Weir, C. B., & Jan, A. (2019). BMI classification percentile and cut off points. https://europepmc.org/article/nbk/nbk541070