Dietary Analysis Of The Two Monks: Liu Lao Kung And Kung Kang Liu

1251 words - 6 pages

According to my 5-day Nutrients Report, I consumed an average of 12 grams of dietary fiber. The DRI for fiber intake is 38 grams, which means that my current diet is lacking in this particular carbohydrate. I should be eating roughly three times the amount of fiber I am currently consuming. According to my 5-day Nutrients Report, approximately 27% of the energy (calories) in my diet came from fat. The AMDR for total fat intake is between 20% and 35%. Thus, my diet is adequate in fat and there is no need to alter my total intake of this macronutrient. According to my 5-day Nutrients Report, I consumed an average of 124 milligrams of cholesterol. It is recommended that we keep our dietary ...view middle of the document...

3 mg of riboflavin, and 16 mg of niacin. Percentage-wise I am consuming 207% of my recommended folate, 169.2% of riboflavin, and 162.5% of niacin. According to my 5-day Nutrients Reports, I am at risk for deficiency in all of the fat-soluble vitamins (A, D, E, and K). Based on my report, I consumed an average of 491 μg of vitamin A, 3 μg of vitamin D, 8 mg of vitamin E, and 28 μg of vitamin K. The recommended intakes for each of these vitamins are as follows: 900 μg of vitamin A, 15 μg of vitamin D, 15 mg of vitamin E, and 120 μg of vitamin K. I should definitely increase my intake of all of these vitamins, especially vitamins D and K. According to my 5-day Nutrients Report, I consumed an average of 909 mg of calcium, 3335 mg of sodium, and 23 mg of iron. The DRI for each of these minerals as are as follows: 1000 mg of calcium, < 2300 mg of sodium, and 8 mg of iron. I should increase my intake of calcium, lower my intake of sodium, and even though my average consumption of iron is above the recommended value, there is no need to alter it based on my current diet. According to my 5-day Nutrients Report, my diet is lacking in calcium, potassium, and magnesium; adequate in copper, iron, phosphorus, selenium, and zinc; and too high in sodium. In order to lower my sodium intake, I should limit my consumption of processed foods. In order to increase my intake of potassium and magnesium, I should consume more fruits, vegetables, and whole grains. I would have never guessed my calcium levels to be deficient, since I eat a lot of dairy products. According to my 5-day Nutrients Report, approximately 9% of my total energy intake (calories) came from saturated fat; 10% from monounsaturated fat; and 6% from polyunsaturated fat. Based on the DRI and AMDR percentages above, my average intake of all macronutrients (proteins, fats, and carbohydrates) seems to be adequate. My fat intake seems to be just right, and although unnecessary, I could improve my consumption of protein and carbohydrate by balancing the two out a bit. Based on the data from questions #10 and #11, I am meeting the recommended intake levels for the major nutrients (proteins, fats, and carbohydrates). However, looking further into my Food Groups and Calories Report, I find that my diet isn’t as nutrient dense as I’d like it to be. According to my Food Groups and Calories Report, I consumed an average of 2104 calories per day – 626 of which were empty calories...

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