Running head: DIET ANALYSIS & FOOD BEHAVIOR MODIFICATION 1

Food Behavior Modification Assignment Part 2

Pham Bao Ngoc Vuong (Megan)

Student ID: N01238584

Humber College

Instructor: Christina Horsley Shiels

BHSW 2500 – Food Nutrition an Active Living

Tuesday, March 3rd 2020

 DIET ANALYSIS & FOOD BEHAVIOR MODIFICATION 2

Diet and Wellness Plus

The paper comes with six attached reports:
 Daily Food Log report for three days: 02/23/2020; 02/25/2020; 02/26/2020
 Cumulative Intake vs. Goals report
 Intake Spreadsheet for three days: 02/23/2020; 02/25/2020; 02/26/2020
 Energy Balance Report is the combination of my track diet and track activity
analysis
 Fat Breakdown Report
 Source Analysis Report for fat

Energy balance and AMDR

The main source of calories in my diet
The two food items that are the main source of calories in my diet are:
 Humpty Dumpty’s Party Mix Original (50 grams) contains 250 Kcal. This food is
low in nutrient density or can be considered “empty-kcalorie food” because it
delivers energy from 13 grams of fat and only 3 grams of protein without any
vitamins, or minerals.
 Mama’s Shrimp Flavor Ramen (1 pack = 454 grams) contains 280 Kcal. This
food is low in nutrient density or can be considered “empty- kcalorie food”
because it delivers energy mainly from fat, specially from saturated fat with 7
grams of saturated fat in the total of 12 grams of fat. There are very little or no
vitamins and minerals in it.
Nutrient-dense food is high in nutrients such as vitamin, minerals, complex carbohydrates, lean
protein, and healthy fats, but relatively low in calories (NCI Dictionary of Cancer Terms, n.d.).
The discretionary calorie allowance is the number of calories allowed after calories have been
accounted for the recommended foods consumed (Varner, 2005).
Since I do not have Party Mix and Instant Noodles that often, I think it is fine to have some in a
while but I would not definitely consider them as part of my discretionary calorie allowance
because they are not nutrient density food and my workouts will become meaningless if I
consume them.
 DIET ANALYSIS & FOOD BEHAVIOR MODIFICATION 3

Current energy intake and body weight

The Figure 1 is my Cumulative Energy Balance report on Tuesday (02/23/2020), Thursday
(02/25/2020) and Friday (02/26/2020). The Kcal Consumed is 1,325.132, the Total Kcal Burned
is 2,068.389 which makes my Net Kcal -743.257. I went to the gym on these days which leads to
the average amount of total Kcal Burned is so high. If I continued with my current energy intake
and doing exercise regularly, I would expect to lose some of my body weight.

Figure 1. Megan Vuong’s Cumulative Energy Balance report

Macronutrient Distribution
According to Figure 2 in my Cumulative Intake vs. Goals report, the percentage of my calories
that comes from each major nutrient are:
 My total calories intake is 1,325.132 Kcal
 Protein
o 37.503 g × 4 Kcal/g = 150.012 Kcal
o Percentage calories from protein:
(150.012 Kcal ÷1,325.132 Kcal) × 100 = 11.3%
 Carbohydrate
o 215.424g × 4 Kcal/g = 861.696 Kcal
o Percentage calories from carbohydrate
(861.696 Kcal ÷ 1,325.132 Kcal) × 100 = 65%
 Fat
o 39.301 g × 9 Kcal/g = 353.709 Kcal
 DIET ANALYSIS & FOOD BEHAVIOR MODIFICATION 4

o Percentage calories from fate

(353.709 Kcal ÷ 1,325.132 Kcal) × 100 = 26%

Figure 2. Megan Vuong’s Intake vs. Goals report

According to the Acceptable Macronutrient Distribution Ranges (AMDR), my percent of

calories that comes from Protein, Carbohydrate, and Fat falls within the rage of AMDR.
However, I will need to be attentive at my carbohydrate intake since in average, the percentage
calories from carbohydrate is already 65% which means I may over consume carbohydrate.
Meanwhile, my current percentage calories from protein is 11.3% which is only higher than the
minimum recommended percentage 1.3%. Therefore, on the regular days, there are days that I
under consume protein.
 DIET ANALYSIS & FOOD BEHAVIOR MODIFICATION 5

Macronutrients
Carbohydrates
Fibre Intake.
Soluble fibre are some dietary fibres that can dissolve in water and form gels (viscous)
and can be break down and fermented by bacteria in the colon. Some examples of foods
containing soluble fibre are oats, barley, legumes, and citrus fruits. The two health benefits of
soluble fibre are lowering risk of heart disease and aid in reducing risk of diabetes. The
physiological mechanism for these health benefits is that soluble fibre may reduce blood
cholesterol or the amount of free cholesterol in the blood and stabilizing blood sugar (glucose)
levels; prevent fats from being absorbed.
Insoluble fibre are some fibre that do not dissolve in water or form gels, therefore, less
likely to be fermented or broken down. Some foods containing insoluble fibre are whole grains,
vegetables like corns, lettuce, spinach, etc. The two health benefits of insoluble fibre are
improving bowel movements and preventing constipation. The physiological mechanism for
these health benefits is that insoluble fibre speeds up the digestion process, adds bulk to the stool
helping to pass food more quickly through the stomach and intestines.
According to my Cumulative Intake vs. Goals report, my current fibre intake is 17.609 g
while the DRI is 25 g which means I have been in short of fibre for 7.391 g (= 25g – 17.609g).
Three foods that I could add to my diet to increase fibre are:
 1 cup or 128 grams of raw cauliflower contains 3 grams of dietary fibre
 1 cup or 130 grams 1of cooked kale contains 2.6 grams of dietary fibre
 1 medium orange contains 3.1 grams of dietary fibre
 If I add 3 foods to my diet:
o The net increase in fibre will be: 3 g + 2.6 g + 3.1 g = 8.7 g
o My new net fibre intake will be: 17.609 g + 8.7 g = 26.309 g
Below is the recipe that I would want to make which is Kale Smoothie with fruits (orange,
banana, mango, and avocado). In this recipe, I can get 8 grams of fibre out of 293 Kcal which
makes this smoothie a nutritious density dish. The amount of sugar is a little too high maybe
because of the orange juice so I will swap the orange juice for a fresh orange to get rid of free
sugar.
 DIET ANALYSIS & FOOD BEHAVIOR MODIFICATION 6

Figure 3, Kale smoothie. Gilmore, M. Retrieved March 1, 2020 from

https://detoxinista.com/kale-smoothie/

Sugar Intake.
The current guidelines and recommendations for added/ free sugar intake are:
 Should not exceed 10% but ideally less than 5% according to the Heart & Stroke
Foundation, Canadian Diabetes Association, and World Health Organization
 5% to 10% = 25 grams of sugars to 50 grams of sugar = 6 teaspoons to 12.5
teaspoons.
Two health effects of too much added/free sugar intake are:
 Added sugars or free sugars contribute to nutrient deficiencies because they
supply energy (kcalories) but barely come with extra nutrients, vitamins and
minerals. Without fibre and the other nutrients, it is easier to consume extra sugar
without realizing.
 All form of sugar can contribute to tooth decay. The longer time sugary food stays
inside, the more time you allow bacteria in the mouth ferment the sugars by
producing an acid that erodes tooth enamel.
 DIET ANALYSIS & FOOD BEHAVIOR MODIFICATION 7

According to my Intake Spreadsheet report, the food that I consumed has the highest
added/free sugar content is Sour peach slices by Fuitee Gummee. I consumed 12 pieces of
gummies during the second day (02/25) which contain 44g of added sugar.
 The amount of added sugar in teaspoons is: (1 gram = 0.24 tsp)
44g of added sugar × 0.24 tsp/ gram ¿10.56 teaspoons
According to my Cumulative Intake vs. Goals report:
 On the first day (02/23), my total sugar intake is 69.45 grams which means that I
overconsumed 19.45 grams of sugar.
69.45 g – 50 g = 19.45 g
 On the second day (02/25), my total sugar intake is 110.662 grams which means
that I consumed 60.662 grams of sugar from fruit cakes and candies.
110.662 g – 50 g = 60.662 g
 On the third day (02/26), my total sugar intake is 31.45 which fall in the range of
25 to 50 grams of sugar per day.
Overall, I need to seriously be aware of my sugar intake. I tend to consume a lot of sweet
during the day. My recommendation for myself to reduce sugar intake is to eat fresh fruits
instead of eating candies every time I crave for sweet. Also, I should not let myself hungry when
I do groceries to avoid buying snacks, fast food and sweet that I only want at that moment.

Fat
Types of fat.
Monounsaturated fat is a type of dietary fat or healthy fat. It can help reduce LDL
cholesterol levels in the blood and provide nutrients to support and nurture the body’s cell. It can
decrease the risk of heart disease and may help reverse the risk of type 2 diabetes. Some
examples of food containing monounsaturated Fatty Acid – MUFA are olive oil, canola oil, nuts
(cashews, peanuts, walnuts) and avocado.
Polyunsaturated fat is a type of dietary fat or healthy fat. The fats include omega-3 and
omega-6 fats which are essential fatty acids that the body needs for brain function and cell-
growth. Also, polyunsaturated fats can help lower LDL cholesterol. Some examples of food
containing polyunsaturated Fatty Acid – PUFA are safflower oil, sunflower oil, soybean oil, corn
oil.
 DIET ANALYSIS & FOOD BEHAVIOR MODIFICATION 8

Saturated fats are most often implicated in raising LDL cholesterol which increases the
risk of heart disease by promoting blood clotting (p. 154). Some examples of food containing
Saturated Fatty Acid are meat, dairy, butter, coconut and palm oils.
Trans fatty acids alter blood cholesterol the same way some saturated fats do. However,
trans fat can also decrease HDL cholesterol which increase the risk of heart disease and stroke.
Some examples of food containing Trans Fatty Acid are fried foods, baked food, hydrogenated
fats.
Additionally, while animal sources provide 40-60% of energy from saturated fat, plant
sources provide 80-90% of energy from MUFAs and PUFAs.

Guidelines and recommendations regarding saturated fat.

Canada’s Food Guide recommends to “choose foods with healthy fats instead of saturated
fat” (Canada’s Food Guide, 2020). It is also suggested to use the nutrition facts table on foods to
choose products that have little to no added saturated fat (Canada’s Food Guide, 2020). The DRI
reports also recommend to keep the levels of saturated fat, trans fat, and cholesterol as low as
possible. The AMDR suggests to consume 20-35% total calories from fat and less than 10%
from saturated fat.
According to my Cumulative Intake vs. Goals report and Fat Breakdown report
 My current average saturated fat consumption is 8.60 grams (5.852%); My total
calories intake is 1,325.132 Kcal
 According to my Intake vs. Goals report, the calories of my current saturated fat
intake:
8.60 g x 9 Kcal/g = 77.4 Kcal
 My ADMR 10% of my saturated fat intake is:
10% x 1,325.132 Kcal = 132.5132 Kcal of saturated fat
 The difference between my actual saturated fat intake and my AMDR is:
132.5132 Kcal – 77.4 Kcal = 55.1132 Kcal
To conclude, my actual saturated fat intake is less than the recommendation 55.1132 Kcal
of saturated fat which means I meet the recommendation of consuming less than 10% from
saturated fat.
 DIET ANALYSIS & FOOD BEHAVIOR MODIFICATION 9

Food to remove to decrease saturated fat.

The two food items that I will remove or reduce from my diet to decrease the amount of
saturated fat are:
 Mama’s Shrimp Flavor Ramen Noodles (1 pack = 454g) contains 7 grams of
saturated fat
 Stir Fried Broccoli (344g) contains 3.035 grams of saturated fat because it has a
lot of oil and sauce in the recipe.
The two foods that I will replace these two foods in my diet are:
 Edamame Noodles with the serving size of 2oz (or 56g) contains 200 calories; 0.5
grams of saturated fat; 0 grams of trans fat; 24 grams of protein and 12 grams of
fibre.
 Steamed Broccoli with the serving size of 1 cup (156 grams) contains 54 calories,
0.1 grams of saturated fat, 0.3 grams of polyunsaturated fat and 0.1 gram of
monounsaturated fat.
Although my saturated intake during these 3 days is already lower than 10%, I would like
to keep it low and increase my consumption in PUFAs and MUFAs.
My net decrease in saturated fat if I replace the instant noodle and stir fired broccoli with
edamame noodles and steamed broccoli is:
(7g + 3.035g) - (0.5g + 0.1g) = 10.035g – 0.6g = 9.435 grams
By replacing these two foods with the other healthier foods, I can reduce the total of
9,435 grams of saturated fat in my diet.

Current Canadian omega-3 fat recommendations.

The recommendation regarding omega-3 fat is that Canadian should consume omega-3
fat from 0.6% to 1.2% of total calorie intake. More specifically, a woman should consume 1.1
grams of omega-3 per day.
According to my Intake vs. Goals report, my current PFA 18:3, Linolenic or omega-3 fat
is 0.496 grams which is lesser than the recommendation about 0.604 grams (1.1g – 0.496 g =
0.604 g). To be more accurate, I calculate my omega-3 fat intake based on my total calorie intake
which is 1,325.132 calories.
 The calories in my omega-3 fat intake:
 DIET ANALYSIS & FOOD BEHAVIOR MODIFICATION 10

0.496 g x 9 Kcal/g = 4.464 Kcal

 The amount of recommended omega-3 fat is ranging from 7.95 Kcal to 15.90
Kcal
0.6% x 1,325.132 Kcal = 7.95 Kcal
1.2% x 1,325.132 Kcal = 15.90 Kcal
My omega-3 fat intake is lower than the recommendation from (7.95 Kcal – 4.464 Kcal
=3.486) Kcal to (15.90 Kcal – 4.464 Kcal = 11.436 Kcal) which is from 3.486 Kcal to 11.436
Kcal different.

Health benefits of omega-3 fat.

Two health benefits associated with omega 3 fatty acids are:
 Omega-3 fatty acids support heart health and prevent risk of heart disease. They
can help to prevent blood clots by keeping blood platelets from clumping
together; protect against irregular heartbeats by keeping the arteries smooth and
prevent plaque; and lower the blood pressure in people with high blood pressure,
increase HDL cholesterol. (p.105)
 Omega-3 fatty acids can improve vision health because a major structural
component of the retina of the eyes is DHA which is a type of omega-3. It also
helps prevent macular degeneration which is an eye disease, a leading cause of
severe, permanent vision loss in people over age 60.

Food sources of omega-3 fats to increase intake.

The two foods that I would add to my diet to increase the amount of Omega-3 fat are:
 Salmon (cooked, dry heat) with the serving size of ½ fillet (178g) contains 4023
mg of Omega-3 fatty acids.
 Chia seeds (dried, can be added with fruits, soup or rice) with the serving size of 1
ounce (28g) contains 4915 mg of Omega-3 fatty acids.

Natural vs. processed trans fats.

There are two types of trans fats: natural and artificial trans-fats. As its name, natural
trans fats can be found in small amounts in some meat and dairy products (American Heart
 DIET ANALYSIS & FOOD BEHAVIOR MODIFICATION 11

Association, n.d.). University of Alberta researcher Flora Wang claimed that a diet with enriched
levels of natural animal fat is associated with reducing risk factors of heart disease, diabetes and
obesity (University of Alberta, 2008). Some foods contain natural trans fats are beef, chicken,
pork, lamb, milk and cheese.
Meanwhile, processed fats are created by adding hydrogen to liquid vegetable oils to
convert the oil become solid at room temperature (Mayo Clinic, n.d.). The trans fats in partially
hydrogenated vegetable fats make foods tastier with good texture. In contrast to natural trans
fats, industrial trans fats can increase risk of heart disease because they increase the LDL
cholesterol and decrease HDL cholesterol at the same time which gradually build fatty plaque in
the arteries (Dombrow, n.d.). Some foods contain processed trans fats are potatoes fries,
doughnut, popcorn, cookies, cakes, crackers or fast foods in general.
 Micronutrient chart
Micronutrien Recommende Your Difference as List 2 dietary changes to
t d Goal Intake a percentage correct this difference. (If
(+ or - ) you are at your goal, list 2
foods that would help a client
reach their goal if they were
not meeting their
recommendation)
B12 2.40 µg 14.193 491% I overconsumed this type of
µg nutrient because I take
supplement. Two foods that I
would suggest someone who
does not get enough B12 are:
 Silk’s Unsweetened
Original Creamy
Cashew with the serving hypotension and visual
size of 1 cup (250
grams) contains 3.00 µg
of vitamin B12
 Silk’s Unsweetened
Organic Soymilk with
the serving size of 1 cup
Health Risks of being deficient
in this nutrient.
Vitamin B12 is essential for the
formation of read blood cell
(Herbert, Das, 1994).
Cobalamin (vitamin B12)
deficiency may cause balance
problems, loss of appetite,
weakness, dizziness, postural
disturbance (Bernard,
Nakonezny, Kasher, 1998). If
left untreated, B12 deficiency
can cause vascular disease such
as stroke, myocardial infarction,
pulmonary embolism, and deep
 (250 grams) contains 3
µg of vitamin B12
Folate 400.00 µg 1,253.75 213% I overconsumed this type of
3 µg nutrient because I take
supplement. Two foods that I
would suggest someone who
does not get enough Folate are:
 Steamed Broccoli with
the serving size of 1 cup
(156 grams) contains
168.4 µg of Folate
 Boiled lentils without
salt with the serving size malabsorptive disorders Bailey,
of 1 cup (198g) contains
358 µg of Folate
Vitamin D 15.00 µg 23.29 µg 55.27% I overconsumed this type of
vein thrombosis (Bernard,
Nakonezny, Kasher, 1998).
Folate, also known as vitamin
B9, is needed to create red and
white blood cells in the bone
marrow, convert carbohydrate
into energy and help synthesize
DNA and RNA (Bailey,
Caudill, 2012). Folate
deficiency often comes with
other nutrient deficiencies due
to poor diet, alcoholism, and
Caudill, 2012). Some health
effects and symptoms include
soreness in and shallow
ulcerations on the tongue and
oral mucosa; changes in skin,
hair, or fingernail pigmentation;
gastrointestinal symptoms; and
elevated blood concentration of
homocysteine (Carmel, 2005).
Vitamin D is a fat-soluble
 nutrient because I take vitamin that promotes calcium
supplement. Two foods that I absorption in the gut and
would suggest someone who maintains adequate serum
does not get enough Folate are: calcium and phosphate
 Salmon (cooked, dry concentration (Institute of
heat) with the serving Medicine, Food and Nutrition
size of ½ fillet (178g) Board, 2010). Without sufficient
contains 21 µg of vitamin D, bone lacks of the
vitamin D source to growth, becomes thin,
 Unsweetened Original brittle which lead to rickets and
Soymilk with the osteomalacia diseases (Wagner,
serving size of 1 cup Greer, 2008).
(240ml) contains 3 µg
of vitamin D

Calcium 1000.00 mg 1,309.63 30% I overconsumed this type of Calcium is essential for vascular
6 mg nutrient because I take contraction and vasodilation,
supplement. However, without muscle growth, nerve
the supplement, I still get transmission, and support the
enough calcium for a day due to teeth and bone structure.
these two foods: Inadequate intakes of calcium
 Silk’s Unsweetened can cause osteopenia, increase
Original Creamy the risk of bon fractures, and
 Cashew with the serving rickets (Committee to Review
size of 1 cup (250 Dietary Reference Intakes for
grams) contains 300 mg Vitamin D and Calcium, Food
of Calcium and Nutrition Board, Institute of
 Silk’s Unsweetened Medicine, 2010).
Organic Soymilk with
the serving size of 1 cup
(250 grams) contains
600 mg of calcium

Iron 18.00 mg 35.078 94% Without the supplement, I Iron is an important element to
mg would not be able to get enough make red blood cells. Iron-
iron. The two food that I will deficiency anemia may cause
add to my diet to increase iron fatigue or tiredness, shortness of
naturally are: breath, or chest pain, in more
 1 block of hard tofu serious cases, it can cause heart
(122g) contains 3.35 mg failure and development delays
of Iron in children (National Heart,
 1 cup of spinach (50g) Lung, and Blood Institute, n.d.).
contains 6.43 mg of Iron
Sodium 1500.00 mg 1,494.12 -0.392% Although I get almost enough A deficiency of sodium does not
mg sodium as the recommendation, occur under normal conditions
the food sources of sodium that even with diets very low in
I ate are not healthy which are
Party Mix, Instant Noodles, and
stir-fried broccoli. Therefore,
two foods that I will swap for
these unhealthy foods are:
 1 cup serving of sliced
beets contains 500mg of
Sodium
 1 cup of spinach (50g)
contains 275mg of
Sodium
sodium (Strazzullo, 2014).
However, if a person has low
blood sodium (hyponatremia) or
an abnormally low amount of
sodium in the blood, they may
suffer from altered personality,
lethargy and confusion. Severe
symptoms include seizures,
coma and even death
(Takahashi, 2017).
 Action Plan
Going forward, I will set two S.M.A.R.T goals to help me gain healthy eating habits. The
method of S.M.A.R.T goals includes the following criteria: Specific, Measurable, Attainable,
Relevant or Realistic, and Timely. My first S.M.A.R.T goal is to increase my micronutrient
without taking any supplement. I will use the DRI as the recommended amount to measure my
micronutrient intake. To make it attainable, I will write down a list of foods with the specific
nutrient facts that can help me to reach my goal of having sufficient micronutrients. Therefore,
before I do my groceries, I need to make a list of food and prepare different recipes to combine
them together to make it easy for me to have a high nutritious meal. During the first week, I will
try to reach the DRI amount for each type of micronutrients. For example, on Monday week 1, I
will try to consume enough 2.40 µg of B12. On Tuesday, I will try to consume enough 2.40 µg
of B12 and 400.00 µg of Folate and so on. Until the end of the second week, I will create a plan
to consume enough different micronutrients within one day.
My second S.M.A.R.T goals is to avoid anything artificial such as junk food, fried food,
cake, candies, etc. To be more specific, I want to eat more green stuff and fresh fruits. To make it
achievable, I will prepare my meal ahead and bring food with me to school and work. Since I
work at a convenient store, during my break, I often buy chocolate or chips. My plan is to bring
fruits such as baby carrots, grapes, apple, or banana as snacks. I can also combine them with
yogurt and chia seeds to feel more filling. Those healthy food will need to be on my grocery list
for next week. Having food available at home and they are also fresh food that I can eat right
away will motivate me to bring them with me and avoid wasting money on snacks high in sugar
and sodium. My plan is to start doing my first grocery with a healthy food list this week and
bring fruits in my bag every time I go to school and go to work.
I will use the Transtheoretical model is the first psychological theory to keep track of my
progress of changing eating habits. By using the transtheoretical model, I could identify my
position in the change process (Prochaska, DiClemente, 1982, 1986). After the first part of the
Food Behavior Modification and this second part, I realize that I still eat junk food or unhealthy
food sometimes even when I acknowledge that they are not good for my health and some of
them contains high levels of sugars or saturated fat or sodium. However, the fact that I could not
resist my temptation prove that I am still in the preparation stage. Moving forward, I will try to
take action and tell myself to strictly follow the new diet to improve my eating habits as well as
my overall health and wellness.
The second behavioral change technique that I will use is COM-B which means
Capability, Opportunity, Motivation and Behavior. The capability will be prepping and write
down what healthy food I can eat to consume enough nutrients and buy them. Having healthy
food available at create more motivation to eat them and avoid wasting money on unhealthy
food. To create motivation, I will talk to my friends and family about my plan so whenever I
slack off my plan, I will have people remind me of my goal which also helps me to believe that I
can do it. The opportunity will be that I can be fitter and stronger so that this summer I can work
and play harder. Working harder to make some money which is also an incentive for me to try.
Playing harder means I can hang out with my friends and play physically challenging sports. All
three of them which are capability, motivation and opportunity will trigger and make me have
more will to carry on my plan and stick to it. By eating healthy, having supportive relationships,
and keeping fit, I’ll have a positive and active lifestyle.
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