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Kim 1
Jenny Kim
Nutrition 6207
Professor Rosario
July 06, 2014
Diet Plan Analysis Project: Menu and Diet Plans
The three days in which I recorded down my meals were from July 02, 2014 to July 04,
2014. Down below is a table of the specific meals I had throughout these three days:
Date
Breakfast
Lunch
Dinner
Snacks
Wednesday –
*Mini bagel
*Mini bagel
*Pad Thai noodle dish
*One whole mango
July 02, 2014
sandwiches with two
sandwiches with two
(takeout)
turkey slices and
turkey slices and
mixed greens
mixed greens
*1 cup of hot/brewed
(Quantity: 2)
(Quantity: 2)
Trader Joe’s brand:
*Nutrigrain Blueberry
Earl Grey Tea
Cereal bar (1)
Thursday –
*1 cup of black coffee
*Lomo Saltado
*Korean BBQ – All
*1 scoop of coffee ice
July 03, 2014
with sweetener
(Peruvian food – dish
you can eat buffet
cream (liquid nitrogen
*1 English muffin
with soft potato fries,
(Meat portions of
based)
*1 cup of seedless
onions, peppers, rice,
pork and beef along
*1 cup of hot chai
grapes
and beef)
with vegetables)
latte
Friday –
*Pork slices
*Café Gratitude’s
*1 bowl of rice
*1 scoop of coffee ice
July 04, 2014
*Bowl of rice
“Grateful” bowl:
*1 Miso soup with
cream from
(Independence Day!)
*Beef soup with
Black beans, kale,
tofu
“Sprinkles”
vegetables
garlic sauce, and
(homemade)
brown rice
Kim 2
Diet Plan Analysis
Carefully examining the results I got from the MyPlate Nutrient Report, I see that there are
several changes I need to make to my diet. In essence, the total number of calories I am
consuming in a day is not enough (under than recommendation). It is suggested that a female of
my age and weight should intake 2200 calories/day, but I only consumed about 1427 calories
over these three-recorded days.
For the first section I did not have a 90 – 110 percent (of recommendations) in was of “Dietary
Fiber”. I was under by nearly half of the recommended intake, as it is 25 g – where I only had
about 13 g. In order to increase my dietary fiber intake, I should read the nutrition labels of
certain foods that may contain more dietary fiber. As for food choices, I should eat more beans,
peas, vegetables, and whole fruits. I usually do consume a lot of whole fruits, in particular, but I
had run out of fruits and did not have efficient time to go to the market this past week.
The second section was “Linoleic Acid”, and again I was under by about half (6 g consumed)
of the recommended intake (12 g). Since linoleic acid is a nutrient in which the body cannot
make itself, I need to be sure to eat more foods with this certain nutrient. To increase my
consumption, I should eat more nuts and seeds as well as use liquid vegetable oils (e.g. corn oil,
soybean oil) instead of olive oil.
As for the third section, “α-Linolenic Acid”, I again was under the recommended intake (0.6%
to 1.2% calories). I consumed only about 0.5% calories of α-Linolenic Acid. Again, since the
body is inefficient in producing this nutrient itself, I need to make sure to feed my body with this
nutrient. I should eat more plant-based food sources, such as: soybean oil, flaxseed, and walnuts.
Seafood is another good (and delicious) food group in which I could gain more of this nutrient
(e.g. salmon, tuna, mackerel).
In terms of minerals, there are many categories I need to work on. The first mineral I am lacking
of is “Calcium”, as I only consumed about 570 mg whereas the recommended intake is of 1000
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mg. In order to increase my calcium intake, I should drink more milk and consume more dairybased products. Other foods and beverages such as tofu and orange juice are helpful as well.
The second mineral I am under in is “Potassium”. I had only consumed about 2599 mg of
Potassium, whereas the recommended intake is 4700 mg. Again, I am under about half of the
intake I should actually be consuming. In order to increase my potassium intake, I should eat
more dairy products (e.g. yogurt, milk) and whole fruits and vegetables.
The first mineral in which I am over-consuming is “Sodium”, which is not too much of a
surprise to me. These past three days, I have been eating a lot of takeout meals (non-homemade
meals), so the amount of sodium is definitely more than usual. I had a lot of meat-based meals
and I should have watched my intake. I consumed about 2429 mg of Sodium, whereas the
recommended intake is 2300 mg and lower. In order to decrease these levels, I should consume
less meat and replace that with more vegetables instead. I must replace my taste for salt, as it is
possible to change my sense of taste overtime.
Another mineral I am lacking of in my diet is “Iron”, as I only consumed about 12 mg rather
than the recommended intake of 18 mg. Thankfully, I am not too far under in terms of Iron so I
will need to consume more foods such as lean meat and seafood. Vegetables such as spinach can
help a whole lot, as well as white beans and lentils.
The last type of mineral I am lacking of within in my diet is “Magnesium”. The recommended
intake is of 310 mg, whereas I consumed just about 287 mg. Again, I am not too far off in terms
of achieving the recommended intake – but looking at my food sources, it is not as efficient. I
gained most of my magnesium intake from a latte. Instead, I should eat more vegetables, nuts,
seeds, whole grains, and overall low-fat milk. Again, brown rice and white beans are another
great source of magnesium.
In terms of Vitamin sources, I am also below the recommended intake of several different
vitamins. The first vitamin I am lacking of is “Vitamin A”, as I only consumed about 603 µg
RAE out of the recommended 700 µg RAE. Since the body can gain a lot of Vitamin A from
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dark green and orange fruits and vegetables, I should consume more of them. In particular, such
fruits and vegetables as: carrots, spinach, mangoes, and cantaloupes will help.
The second vitamin I am lacking in my diet is “Vitamin D”, as I only consumed about 2 µg
from the recommended 15 µg. This is definitely one of the nutrients that I need to consume more
of, as this is a very low percentage. Again, I mainly gained my Vitamin D from the latte I
consumed (which is not the most efficient source). I need to eat more fish (e.g. salmon,
mackerel) as well as drink more orange juice, soymilk, and of course – Vitamin D milk.
The third vitamin I am lacking of in my diet is “Vitamin E”. I only had about 5 mg AT, in
contrast of the recommended intake, 15 mg AT. Again, the consumption of this vitamin is below
average. I must eat more nuts and seeds, and even fortified breakfast cereals. Some more specific
food choices I could rely on are: almonds, hazelnuts, and sunflower seeds.
The fourth vitamin that I am “under” in is “Folate”, which is a B vitamin that aids in forming red
blood cells in my body. I consumed about 392 µg DFE, whereas the recommended intake of
Folate was 400 µg DFE. It is not a vast difference in numbers, however, so I just need to make
sure to consume more foods such as: leafy greens, bread, oranges, orange juice, and peas.
The final and last nutrient that I am lacking in is “Choline”, a vitamin that is essential for cell
structure and function, nerve messages, and removing fat from the liver. I only had about 326 mg
of Choline, whereas the recommended intake was 425 mg. Again, not an enormously vast
difference so I should be more conscious to consume more choline-filled foods. Some of these
foods include: peas, beans, meat, fish, whole grains, and whole eggs. Eggs are in fact the best
source of choline, so I should eat more eggs.