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Part 2
Every time individuals eat, there is the need to find out just how much they are we taking.
This is because whenever they take food, they need to do so as per the requirements of their
bodies. There is no need to take too low than what is expected of them also, do not need to take
too much as All these harm human’s bodies. So as to be just healthy enough, the bodies need just
the right amounts of a balanced diet. In this assignment am going to present a report on my 3
days monitored food intake schedule hence the following comprises of her food intake;

Carbohydrates
In my diet, I have been taking calories as one of the main nutrients. The percentage
calories in my diet were 38.07%. This was way below my target hence it, therefore, means that I
should take in more calories from other sources. Some of these sources include sugar calories. In
the diet, the sugar calories amounted to 17.9%. These sugars are both natural and added sugars
as the sources include yogurt that has added sugar, juice that is served as snack contained added
sugar and milk which contains natural sugar. Comparing it with my intake against my goals, I do
not achieve my goals because the amount of sugar was much lower than my goal.

Fiber
Basing o my fiber intake, the amount of fiber I consumed did not meet my target. This is
because much of the food that I took had little content of fiber that denied me the desired results
based on the recommendations. The foods that had the high amount of fiber include the soya nuts
and salted GeniSoy and Apple. Fiber is very efficient in the body functioning as it is responsible
for the strengthening of muscles and the normal human power. Also the fiber aids in the egestion
process. In my diet, I consumed both soluble and insoluble fiber which were provided in the
cheerios for both the soluble fiber and insoluble fiber thus my meal needs to be improved by
sufficiently adding more fiber to the food.

Fat
My diet also incorporated food that can provide me with fats. Fats are also renowned sources
of fats. In my diet, the percentage composition of calories provided was 29.33% which was way
below the recommended this. Therefore, this requires that I may supplement with other food
types which may provide more calories. Looking at the saturated fats, I consumed 93% of the
recommended allowance this achieving my goals. This was aided by too much intake of pizza,
cheese and grilled chicken that have plenty of these unsaturated fats,
On the other hand, I also considered monounsaturated and polyunsaturated fats. For the
monounsaturated fats, I was able to make a preparation that contained 6.61% calories. The foods
that provided the monounsaturated fats include scrambled eggs, olive oil cheddar, and pizza.
Another important nutrient to consider in the diet is the polyunsaturated fats which comprised of
6.69% calories. This was below the recommended daily amount, and therefore she did not meet
the objective. The trans-fat on the other hand comprised of 4.5 whereas the goal is 0.31 thus
surpassed the goal. Some of the foods that contributed to high intake of Trans fat in the diet
include the salad dressing and salmon and baked fillet. My general intake of cholesterol was in
accordance with the dietary recommendations whereby most of the calorie sources were close to
the goals collectively.
Therefore, there is the need to improve on my food intake o reflect on what is the
standard Mediterranean diet. Thus the specific foods that I would reduce on salmon and baked
fillet which have a high content of transfats that have high-calorie content. The foods that
provided the least amount of calories like the scrambled eggs should be totally eliminated from
the dietary list.

Protein
Proteins are another important factor when it comes to nutrition requirement of a person. In
my diet, the percentage of calories that were from calories was 18.67%. When I calculated the
RDA for proteins, I found that it amounted to 0.84g/Kg thus this was just slightly above the
recommended dietary allowance. I calculated this value basing by taking the standard value of
0.8g/kg as I am a low-level activity individual. This is a great way of working with the right
amounts of proteins in the body. Too low amounts of proteins are not good for the health so does
too little amount.
If this value would be high for me as my activities are low level, then I would consider a
value of 0.9g/Kg to be very high for me. Too many proteins result in intestinal irritation,
nutritional deficiencies, seizures, the risk of heart disease and problems associated with problems
("Choosing Foods and Beverages", 2017). My main source of proteins in my diet includes
scrambled eggs, soy nuts, strawberry yogurt, and pizza. Baked fillet and grilled chicken. It is
evident that as much as some foods are rich in proteins, a number of saturated fats in them are
too low. They include tuna which contains 33.1 of protein whereas has 3 g of saturated fats,
chicken breast that has 9.5g of proteins while 2.6g of saturated fat, the third source is apple that
has 1g of proteins and no saturated fats at all. My diet did not have enough representation of
seafood, in my diet, the only seafood was the fillet that occurred just occurs once. If I would
have to adapt a vegan diet, I would consider taking fortified soy beverages and plant-based
substitutes of dairy ("Appendix 4. USDA Food Patterns: Healthy Mediterranean-Style Eating
Pattern - 2015-2020 Dietary Guidelines - health.gov", 2017). One thing about my diet is that I do
not include any alcoholic substances in my diet and this is for religion purposes. I think is
alcohol considered a source of empty kcals because it’s high in calories but low in nutritional
value. So alcohol contains no beneficial nutrients, such as vitamins and minerals.
Appendix
Calculation work
Percentages of calories from CHO
%kcal = 206.52/1148.4 X 100%
Amount of carbohydrates (Average)
=17.98%
= (79.9+107.6+140.4)/3
=109.3g
1 FAT
Amount of calories in the carbohydrates
Percent of calories from fat
=109.3 X 4kcal=437.2kcal
Average daily fat intake= (17.8+ 43.8+
%kcal= 437.2/1148.4 X 100%
=38.07%
i. percent of sugar calories
Average sugars
(57.6 + 35.8+61.5)/3
=51.63g
Amount of calories in the sugars
50.7)/3=37.43.3g
Kcal= 37.43 X 9=336.87
%kcal= 336.87/1148.40 0 X 100%
29.33%
i. %saturated fat
%kcal saturated fat
Average saturated fats = (10.8 + 6.7 +
16.3)/3=11.27g
51.63 X 4kcal=206.52kcal
Kcal = 11.27 X 9=101.43kcal
%kcal=101.43/103.36 X 100
%kcal= 4.05/1148.4 X 100 = 0.35%
=93.185
1. Proteins
ii. %kcal from monounsaturated
Percentages of your calories come from
Kcal from monounsaturated fats
= (16.6+2.6+18.4)X9/3
protein
(60.8+60.4+39.6)/3= 53.6g
=112.8/1148.4*100
9.82%
Polyunsaturated fats
i. 53.6 X 2.2/140
=0.84g/kg
= (11.1+3.9+10.3)/3=
Kcal in proteins= 53.6 X 4=214.4kcal
8.43X9/1148.4 X 100
6.61%
%kcal= 214.4/1148.4 X 100%=18.67%
Polyunsaturated
I RDA=g/Kg
(11, 1+ 10.3 + 3.9)/3=8.53
Let A be the weight of body, B be the
Kcal=8.53 X 9 = 76.80
weight in Kg, 1Kb =2.2 lb,A=140lb
=76.80/1148.4 X 100%
=6.69%
Thus A/2.2=B
Therefore, my total RDA = 140/2.2 X
iii) % kcals from Trans fat
0.8 = 50 .91g
(0.7+ 0.2)/2=0.45
=50.91g/ 63.64 Kg body mass
Kcal= 0.45 X 9=4.05
=0.8
References
Appendix 4. USDA Food Patterns: Healthy Mediterranean-Style Eating Pattern - 20152020 Dietary Guidelines - health.gov. (2017). Health.gov. Retrieved 25 February 2017, from
https://health.gov/dietaryguidelines/2015/guidelines/appendix-4/
Choosing Foods and Beverages. (2017). Choose MyPlate. Retrieved 25 February 2017,
from https://www.choosemyplate.gov/choosing-foods-and-beverages
Davis, G. C., & Serrano, E. L. (2016). Food and nutrition economics: Fundamentals for
health sciences.