diet analysis
Once you have the breakdown of the foods you have eaten, compare your intake to the recommended daily allowances for your age, gender, and size, then analyze your diet for nutritional value. Are you under-nourished or over-nourished? Are you deficient in a particular nutrient, or consuming TOO MUCH of a nutrient? If your diet is adequate, explain why. If you need to make changes, explain why. Most important– explain why the various nutrients are necessary in our diet. What is their need to the body. For example, you might say something like–
“My vitamin C intake is less than half the recommended level. Vitamin C is an important antioxidant, as well as necessary for collagen synthesis. A deficiency may lead to bruising, bleeding gums, or frequent infections. By adding a medium orange and 1/2 cup of V-8 juice to my diet, I can more than make up for my deficit.”
Or you might say–
“Vitamin C is an important antioxidant, as well as necessary for collagen synthesis. A deficiency may lead to bruising, bleeding gums, or frequent infections. I typically include an orange, tomato, and green pepper in my diet nearly daily and take in more than enough vitamin C to meet the DRI.”
Something to keep in mind as you do your analysis, if you are currently maintaining your weight, then the number of calories you are consuming matches the number of calories that you are burning. Thus, if your profile says that you should be consuming 2000 calories, your report indicates you are consuming, say 1000, calories, AND you are not losing weight, then you either skimped on your food reporting, or your metabolism is very sluggish. Incomplete food reporting is much more likely to be the issue for the majority of people in this circumstance. What I am saying is, you probably do not want to be saying in your analysis, “I guess I need to add more food to my diet.”
Also, do not worry about over consumption of water-soluble vitamins, or vitamin A (beta-carotene) that comes from plant sources. If you eat two carrots, for example, you are going to exceed your RDI for vitamin A, but since it is from a vegetable, it is not a problem. If, on the other hand, you eat liver and exceed your vitamin A RDI, cutting back is a good idea. Regarding the water-soluble vitamins, if you consume 5-9 servings of fruits and vegetables, and some or most of your grains and cereals as whole grains, you WILL exceed the RDI for those vitamins. That is NOT a problem. Please do not state something like, “I guess I need to cut back on the broccoli in my diet.” I cry when I see this.
One more thing– it is not necessary to consume 300 mg of cholesterol per day. That number is an upper-limit guideline. If you consume no cholesterol (which is true of all vegans), your liver will make all the cholesterol you need. If you eat two eggs every day, you will exceed 300 mg. As I said, it’s a guideline.
Expect your written part of this analysis to be at least 8-9 pages (more is fine), typed, double-spaced, in a size 12 font. In addition, be sure to include a PDF of your All Daily Reports Report, which you can download from inside the Nutrition Calc Plus software.
Your paper should have an introduction and conclusion, your grammar should be correct, and your statements and conclusions should be based on sound, reproducible scientific fact.
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