Five-day dietary analysis: for Jason Davidson 1. Calories: My average energy intake for the 5 days was 3164.

99 K/calories per day. Diet analysis plus recommended that I consume 3447 calories per day. I am a very active person who works out in the morning 5 days a week and my work out generally consists of running and weight lifting. These numbers equal a caloric deficit of -282 calories per day and over the five days gives a total negative energy balance. My theoretical weight change was -0.402 pounds over the five days. I would expect this negative balance to lead to a gradual lose of weight. I think that my negative overall calorie intake would not be health promoting for someone as active as I am. If a negative calorie balance continued too long I would not be able to have as much energy when I run and lift. I think that the long-term effects would include feeling lethargic and tired during the day, and be unable to perform at my peak performance physically and mentally. I am a slender build male and if I lost .402 pounds over a course of 5 months (just over 10 pounds) I would look unhealthy. This could lead to self-esteem problems that could certainly impact many areas of my life. I want to stay in shape this is why I run and lift weights 5 days a week. My calorie intake is not sufficient to accomplish my ultimate goal to put on more weight. I would like this weight to be healthy in the form of muscle, not just to weigh 10 more pounds. I understand to do this I need to increase my calorie intake. To achieve the results I am looking for I need to increase my weight lifting weight that I am currently using to greater than 60 percent of my one rep max and I need to increase my caloric intake to maintain a positive balance so I can build muscle and not loose weight. Overall for total calories, I am within the appropriate range of the AMDR for Carbs, protein, and Fat. This does not necessarily mean that I am healthy or will maintain health. As I look closer at the data results there are many areas that I can change and improve on. My saturated fat is too high. Fats are far more calorically dense (9 calories/g) than protein, starches and sugar (4 calories/ g). I can eat less meat and implement complementation from low biological sources. Examples of things I can eat are; rice and beans, whole wheat bread with peanut butter, and leafy greens with nuts and seeds. I also eat too many eggs in a week. I can eat the egg white and not the yolk so that I am getting the best source of protein with out the cholesterol. My fruit and vegetable intake was horrible for the 5 days. I did not realize how bad it was until I saw the report. I can boost my calories each day by eating more raw fruits and vegetables without adding more protein and saturated fat. Fruits and vegetables will reduce my chances of heart disease, high blood pressure, diabetes, and cancer and will improve my overall health. 2. Protein: I consumed 118.09g average of protein over the five days, which equals 472 calories per day. 118.09 grams at my body weight, 72.7 Kg, equals 1.624 g/Kg of protein per day. Most of my protein came from animal sources. My average protein intake hit 203% of my DRI with my DRI being 58.06g per day; this is a very high

intake. My overall percent of calories from protein was 15% so I was with in the range of the AMDR at 10-35% of total calories. Analyzing my results and looking over my sources of protein has informed me of how I do not use protein complementation. As I mentioned previously, most of my protein sources were from animal sources (high Biological sources). The vast majority of my protein came from sources such as eggs, milk, chicken, cheese, yogurt and beef. This diet has serious health implications because each of these sources is high in saturated fat. This puts me at greater risk of heart disease, obesity, and cancer. To improve my health and limit my chances of disease I need to implement protein complementation into my protein selection. Examples of things I can eat are; rice and beans, whole wheat bread with peanut butter, and leafy greens with nuts and seeds. As I suggested in essay 1, under calories, I can eat the egg white and not the yolk so that I am getting the best source of protein with out the cholesterol. These choices will give me the protein I need but limit the amount of animal protein I am consuming. In summary, even though I am in the adequate range for protein according to AMDR I need to adjust my sources of protein to improve my overall health. 3. Carbohydrates: The results of my five days of tracking have revealed that my total carbohydrate level was adequate at 414.36g, which equals 52% of total calories consumed. My DRI for Carbohydrates was 382-552g. Even though I was within range of the AMDR and DRI I feel like with my activity level I need to consume a greater percentage of carbohydrates to support the energy level I want. Some of my main contributors to my overall carbohydrate intake were bread, raisin bran, granola bites, sweets, ice cream and one soda and a Burger King Whopper. These are not all good sources of carbohydrates and I should limit the quantity of these items I have in my diet. I can replace some of these items with more vegetables and whole grains to boost my fiber and carbs in general and to lower my simple sugars. My sugar intake was 19.9%, which is below the AMDR of less than 25% of total calories. I am surprised but pleased with these results. This data suggest that I have less risk of having hyperglycemia and type 2 diabetes. I still think 20% is a little high and I can limit my cold cereal, (fruity pebbles), intake for breakfast that has added sugars in them already. I can still get the fiber I need from my raisin bran with out the added sugar if I eat plain bran flakes and add my own raisins. Another leading contributor to my sugar was Ice cream. I did consume slow churned which has less fat but still had plenty of sugar. I ate a serving of ice cream several times during the 5 days. I can discipline myself to not eat ice cream so frequently to cut down on empty calories and sugar consumption. Vegetables and fruit are great alternatives to eat instead of something sweet and they provide many added health benefits to heart health and blood pressure. As I further break down my carbohydrate data I did not meet my DRI for fiber. To meet my DRI for fiber I needed to consume 44.31g and I only consumed 38.93g for a total of 88%. I consumed 1.23g/100 calories, which falls just below the 1.4g/100 calories recommended. My main sources of fiber were raisin bran, whole wheat bread, and refried beans. These are all high sources of fiber but I can improve in this area as well. I can replace the carbohydrates I was wasting on ice cream and sweets

with more vegetables. Vegetables like, broccoli, corn, and cabbage, spinach, will give me the added grams of fiber I need to meet my calculated DRI and the other health benefits that I am missing because of insufficient vegetable consumption. Health benefits for consuming vegetables are reduced heart disease, heart attach, high blood pressure, stroke, type 2 diabetes, some cancers, kidney stones, obesity, and bone loss. Fruits are another area I am lacking in that can add fiber among other benefits. Fruits higher in fiber include, raspberries, prunes, pears, apples, and bananas. These fruits also contribute to the same benefits as the vegetables. I do experience some of the benefits of eating fiber already such as a stool softener and adding bulk. I also realize that the benefits will be even more substantial if I am able to meet my calculated DRI such as heart health, improved tone of the GI tract muscles, and decreased transit time. I did meet my AMDR and DRI for carbs but I have some work to do in consuming better sources of carbohydrates, boosting my fiber, and limiting my simple sugars. 4. Fat:

My total fat was 35%, barely with in the AMDR for total fat of 10-35%. I averaged 122.26 grams of fat per day which equals 1100 calories per day for the five days. My diet was moderate in fat on the cusp of high in fat sitting at the 35% mark. The 25%-35% range is said to not contribute to disease, heart disease and cancer, but I would like to be on the safe side at less than 25% fat of total calories. The primary fatty acid I consumed was saturated fat. My saturated fat intake was 12% well over the recommended less than 7%. More than 7% of total calories from saturated fat promotes heart disease. To stay below the 7% I would have to consume less than 24.6g of saturated fat per day. That is a difference of 17.16g or 154.44 calories per day. My main contributors to my saturated fat intake were dairy products such as whole milk, cheese, sour cream, ice cream and beef. I can substitute the whole milk with skim milk and eat a light or fat free sour cream. I already spoke of limiting my servings of ice cream this will help in the saturated fat department as well. I can also eat less cheese or a cheese that has reduced fat. Instead of beef I can eat fish and chicken. The fish will also improve My EFAs, which are also lacking. According to the TLC diet the daily recommendation for monounsaturated fat is less than or equal to 20% and less than or equal to 10% for polyunsaturated fatty acids. I did stay below the recommended daily percentage for monounsaturated and polyunsaturated fats at 8% and 5% respectively. These percentages will help me optimize health and not contribute to heart disease. My gram intake of EFAs were 14.08g of linoleic acid, which equates to 83% of my DRI, and my intake of linolenic acid was 1.19g, which equates to 74% of my DRI. I am doing ok in this area and could stand to increase my consumption of both alpha- linolenic and linoleic acid. I can add more linoleic acid to my diet by adding an additional tablespoon of sunflower seeds to my salads or using them as a snack in the middle of the day. I do this on occasion, as indicated on my food log, but should start to do it everyday. The sunflower seeds I have contain added salt; this is not good as I am way over on my sodium intake per day. I would need to eat sunflower

seeds with no added salt. A few other items I can work into my diet that will provide good amounts of linoleic acid are soybeans, Brazil nuts, cashews, or dry roasted mixed nuts. To improve my alpha-linolenic acid I can eat more fish and fish oils. Alpha-linolenic acid will reduce my risk of heart disease and specifically raise my HDL and decrease my LDL. Flax seeds are also a great source of Alpha-linolenic acid and can easily be added to salad or mixed into other foods. Finally, my cholesterol intake was way to high. I consumed 461.02mg of cholesterol when the recommendation is less than 300mg per day. My richest sources of cholesterol came from the eggs, specifically the yolks, the roasted chicken, and cheddar cheese. The Whopper from Burger King was also very high in cholesterol. If I keep my high cholesterol, high saturated fat trend up I am at a greater risk for heart disease, obesity, cancer, and type 2 diabetes. I can reduce this number drastically by consuming only the egg whites in my hardboiled eggs that I have for breakfast in the morning. This by itself would put me under the 300mg of cholesterol per day. Fast food is just plain bad for you. I do not eat out very often but when I do I can order something like salad or fish to avoid the high saturated fat foods and high cholesterol burgers. 5. Vitamins: I was deficient in my Vitamin C intake only consuming 66% of my DRI. I consumed 59.36mg and my DRI is 90mg. My deficiency in vitamin C can lead to several health problems like scurvy. Scurvy causes defects in connective tissue and conversely vitamin C helps in the synthesis of connective tissue. Other signs and symptoms of vitamin C deficiency can be weakness, fatigue, depression, bleeding gums, ecchymosis, joint pain, and edema. One of the areas I was very weak in was my consumption of fruits. Citrus fruits happen to be a great source of vitamin C. I can eat oranges, grapefruits, lemons, limes, berries, kiwi, and melons. Some vegetables are great sources in vitamin C as well; cauliflower, broccoli, cabbage, and brussels sprouts all have good sources of vitamin C. I was inadequate in my consumption of vitamin D. I consumed 13.19ug on average and the DRI is 15ug per day. My totals equal 88% of my DRI. If I maintain a low level of vitamin D I can be at risk of osteomalacia, which is a softening of the bones in adults. Being that foods are not the most abundant source of vitamin D and the food sources that have the most vitamin D seem to also be high in fat. I can increase my vitamin D intake through sun exposure. Instead of sitting inside and studying I can take 15-20 minute intervals and read outside to get some more vitamin D. this will prevent me from more fat consumption but also boost my vitamin D intake. Fish is one of the better food sources for vitamin D, specifically trout, salmon, halibut, and herring. As eating fish is one of my goals to consume the proper amount of EFAs the fish will also contribute to my vitamin D intake. I was also inadequate in my vitamin E intake. I consumed 10.4mg per day for a total of 69% of the DRI, which is 15mg per day. Vitamin Es main function is an antioxidant, which will help with circulatory and heart health, and I can increase my vitamin E levels by eating more seeds, nuts, plant oils, and vegetables. I was excessive in my consumption of folate. I consumed 1153.14ug of folate when the DRI is 400ug per day, which is 288% of my DRI. The upper intake levels

for folate are 1000ug per day and I exceeded that by 153ug. I have found that my number one contributor to my folate toxicity was from the cereal fruity pebbles. I consumed 275ug of folate with just one of my serving sizes of the cereal. According to, Nutrition Your Life Science, the toxicity level of folate is not well characterized in humans(pg. 246) Despite this information there is an UL for folate for a reason and I can minimize my folate consumption by watching my portions size of cereals. I was also excessive in my consumption of niacin. I consumed 37.67mg of niacin when the DRI is 16mg per day, which is 235% of my DRI. The upper intake levels for niacin are 35mg per day, which I exceeded by 2.57mg. My main contributors to my niacin toxicity were meats, bread, cereal, and pasta. Niacin toxicity can cause blurred vision, nausea, liver toxicity, and impaired glucose tolerance. To minimize my niacin toxicity I need to limit my portion sizes of meats, breads, cereals and pasta. 6. Minerals: I was not deficient in any minerals during the 5 days. However, I was inadequate in one mineral and that was potassium. I consumed 3218.96mg on average and the DRI is 4700mg. my percent value was 68% of the DRI. Food sources that I can include in my diet are mainly all whole foods like fruits, vegetables, grains, and legumes. Increasing in these foods and ultimately potassium will prevent cardiac arrhythmias, muscle weakness, and glucose intolerance. I was excessive in my salt consumption over the 5-day average. I consume 4867.01mg of sodium. The DRI for sodium is 1500mg per day putting my percent of DRI at 324%. The UL is 2300mg; I more than doubled that amount. This is a major concern. Sodium intake at this level can lead to increase blood pressure, which puts me at greater risk of heart attack and stroke. Sodium toxicity can also cause edema. According to what I consumed some major contributors to my sodium intake were chips, canned beans, raisin bran, and a Burger King Whopper. Salt is a major source of sodium. I never add salt to my food with a shaker; I am not a big fan of adding salt to anything. This is a good thing because my salt intake is way to high. I need to ensure I read the labels of packaged foods to limit the amount of sodium I am getting through these sources. Again, fast food is horrible for you. It is indicated with the 910mg of sodium I consumed with a hamburger. If I am going to eat out I can order salad or fish instead of a heart-stopping hamburger.