Bachelor of Science Honors in

Nursing Applied biochemistry

3202
Continuous Assessment-First Year First Semester

Name of Instructor – Mrs.Chamiliya Hiroshini

Student Name H.H.A.C.Jeewanthi

Student Number -KIU/N/12712

Date of Submission -2023/01/06

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CONTENT

Page No

 Acknowledgement 3

 Introduction of macro and micronutrients 4

 My 7 Day diet diary 5

 Daily Requirement 7

 My daily intake of macro and micronutrients 10

 My average daily in take of macro and micronutrients 13

 Changes that need to be done on my own diet 15

For maintain healthy

 Conclusion 17

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 ACKNOWLEDGEMENT

THIS BOOK IS DEDICATED

TO ALL NURSES WHO CHOOSE THIS GREAT PROFESSION

TO CURE THE WORLD

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Macronutrients

Macronutrients are the nutrients your body needs in large amount carbohydrates ,protein and fat.
These provide your body with energy or calories and maintain the body’s structure and system.
There are 7 types of macronutrients Carbohydrates, Protein, Fat, Vitamins

Carbohydrates

Carbohydrates are the body’s primary fuel. They provide energy for your muscles and the central nervous
system during movement and exercise. 

Protein

Protein is essential to many processes in the body. It provides structure to the tissue. That includes cell
membranes, organs, muscle, hair, skin, nails, bones, tendons, ligaments and blood plasma.

Proteins are involved in metabolic, hormonal and enzyme systems and help maintain acid base balance in
our bodies.

The recommended dietary daily is 0.8 grams of protein per kilogram of body weight per day. For a person
who weighs 150 pounds, that adds up to around 54 grams of protein per day.

Fat

from saturate Fat is vital for the body as an energy reserve, for insulation and protection of your organs,
and for absorption and transport of fat-soluble vitamins.

About 20-35% of your total daily calories should come from fat, with less than 10% of total daily calories
d fat.

Micronutrients

Micronutrients are one of the major groups of nutrients your body needs. They include vitamins and
minerals.

Vitamins are necessary for energy production, immune function, blood clotting and other functions.
Meanwhile, minerals play an important role in growth, bone health, fluid balance and several other
processes. 

This article provides a detailed overview of micronutrients, their functions and implications of excess
consumption or deficiency.

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Vitamins and minerals are vital for growth, immune function, brain development and many other
important functions Depending on their function, certain micronutrients also play a role in preventing
and fighting disease.

MY 7 Days Diet Diary

Day 1-2022/12/18

Breakfast - Bread /Eggs/ Pol samba

Lunch -White rice/ Chicken curry/ Dhal/ Cucumber salad

Dinner - Strighoppers/Fish curry/Polsambol

Snacks/Desserts - Banana/plain tea

Day 2-2022/12/19

Breakfast - Rice/ Potato curry/Polsambol

Lunch -White rice/Fish curry/Pumpkin curry/Mallon

Dinner -Hoppers/Chicken curry/kata sambol

Snacks/Desserts -Biscuits2/tea

Day 3-2011/12/20

Breakfast -Roti/ Kattasambol/Banana

Lunch - Samba rice/Prawn curry/Dhal/Vegetable salad

Dinner -Pittu /Coconut milk /Kati sambol

Snacks/Desserts -Tea bun with banana

Day 4-2022/12/21

Breakfast - Green beans/ kata sambol/Coconut

Lunch - White Rice/Egg curry/Dhal/Mallon

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Dinner - Bread /Polsambol/Salmon curry

Snacks/Desserts -pineapples with Papaya

Day 5-2011/12/22

Breakfast - Cereal Milk/Fruit Juice

Lunch - White rice /Fish curry/Beetroot/Dhal

Dinner -Stringhopper/Polsambol/Egg Curry

Snacks/Desserts -Mango juice

Day 6-2022/12/23

Breakfast - Milk rice/kata sambol/Banana

Lunch - Vegetable rice/ Chicken dewlap/ Dhal

Dinner - Noodles/Potato curry/Eggs

Snacks/Desserts -2Biscuits and Milk tea

Day 7-2022/12/24

Breakfast -Bread /Butter/jam/Boiled egg

Lunch -Yellow rice /Seeni sambol/ Potato curry /your gurt

Dinner - Bread / Omelet/Tomato sauce

Snacks/Desserts -Curd with kithul honey

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Daily requirement of Macronutrients and Micronutrients

 Carbohydrate: 225g-325g daily.

 Protein : 0.8g/kg daily

 Fats : 44g – 78g daily

 Vitamins

Vitamin Males Female

Vitamin A 900mcg 700mcg

Vitamin E 15mg 15mg

Vitamin D 600IU 600IU

Vitamin C 90mg 75mg

Thiamine 1.2mg 1.1mg

Riboflavin 1.3mg 1.1mg

Niacin 16mg 14mg

Vitamin B-6 1.3mg 1.3mg

Vitamin B-12 2.4mcg 2.4mcg

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 Choline 550mg 425mg

Vitamin K 120mcg 90mcg

Folate 400mcg 400mcg

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Minerals

Mineral Male Female

Calcium 1000mg 1000mg

Iron 8mg 18mg

Magnesium 400-420mg 310-320mg

Phosphorous 700mg 700mg

Potassium 4700mg 4700mg

Sodium 2300mg 2300mg

Zinc 11mg 8mg

Copper 900mcg 900mcg

Manganese 2.3mg 1.8mg

Selenium 55mcg 55mcg

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My daily macronutrients and micronutrients intake

Macro & Mi.- 1st day 2nd day 3rd day 4th day 5th day 6th day 7th day
cronutrients

Carbohydrate 220.8g 210g 231g 203g 211g 315g 289g

Protein 54.9g 33g 62g 66g 84g 66g 59g

Fat 29g 26.3g 28g 20.5g 26g 49g 31g

Vitamin A 434mcg - 92mcg 17mcg 76mcg 34mcg 120mcg

Vitamin E 1mg 1.4mg 0.3mg 0.8mg 1mg 1.3mg 1mg

Vitamin D - - - - - - -

Vitamin C 21mg 26.3mg 13mg 16mg 49mg 11.3mg 16.5mg

Thiamine 0.5mg 0.6mg 1mg 0.3mg 0.8mg 0.7mg 0.6mg

Riboflavin 0.06mg - 0.05mg 0.07mg - - -

Niacin 0.4mg 0.6mg 5.1mg 1mg 1mg 4.3mg 0.7mg

Vitamin B-6 0.1mg - 0.3mg 0.1mg - 0.1mg -

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 Vitamin B-12 0.2mcg - 0.1mcg - - 0.01mcg -

Vitamin K 17mcg 27mcg 9mcg 17mcg 31mcg 27mcg 16mcg

Folate 7mcg 35mcg 20mcg 27mcg 23mcg 21mcg 32mcg

Calcium 32mg 8mg 96mg 30mg 36mg 22.1mg 18.3mg

Iron 8.26mg 5.45mg 8.34mg 3mg 8.4mg 8.2mg 5.5mg

Magnesium 47mg 32mg 29mg 32mg 1mg 32mg 3mg

Phosphorous 32mg 11.5mg 12mg 110mg 17mg 11mg 22mg

Potassium 1277mg 1127mg 1206mg 1306mg 1205mg 1130mg 1237mg

Sodium 2177mg 1845mg 2356mg 1978mg 2100mg 1790mg 1910mg

Zinc 0.01mcg o.1mcg 0.1mcg 0.02mcg 0.3mcg 0.2mcg 0.1mcg

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 Manganese 2.1mg 1.4mg 0.7mg 2.1mg 2.1mg 0.7mg 1.4mg

Copper 57mcg 67mcg 81mcg 56mcg 78mcg 45mcg 67mg

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My average daily macro & micronutrients intake

 Carbohydrate : 240g

 Protein : 60g

 Fat : 230g

 Vitamin A : 110mcg

 Vitamin E : 0.9mg

 Vitamin D :-

 Vitamin C : 21.8mg

 Thiamin : 0.8mg

 Riboflavin : 0.025mg

 Niacin : 1.6mg

 Vitamin B-6 : 0.05mg

 Vitamin B-12 : 0.03mcg

 Vitamin K : 21.5mcg

 Folate : 22.5mcg

 Calcium : 36.6mg

 Iron : 6.8mg

 Magnesium : 22mg

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  Phosphorous : 31mg

 Potassium : 1302mg

 Sodium : 2042mg

 Zinc : 0.2mg

 Copper : 44mcg

 Manganese : 0.5mg

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Changers that need to br done on my own diet for maintain healthy
dietary intake

My daily carbohydrate and protein intake are good according to daily requirement of
carbohydrate and protein but fat intake is not enough and I must take more fat include foods such
as avocados, cheese, dark chocolate etc...

Vitamins are more important to healthy life but my vitamin intake not enough when compare
with daily requirement. For healthy life must take more vitamins rich foods. So, I must add
vegetables and fruits more with my diet.

Compare with daily requirement of calcium intake, I must increase my calcium intake very well.
Therefore, I should add yogurt, oranges, cheese etc... to my diet.

It is very low my iron intake and I must take iron rich foods such as red meat, legumes, spinach
and cashews.

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My sodium intake much enough but I should take enough potassium, zinc, copper and
manganese intake. Potassium rich foods are, avocado, banana and spinach etc...

Garlic, mushrooms, spinach and broccoli are zinc containing foods and must include to the daily
diet. Nuts, potatoes and cocoa are copper rich foods. Pineapple and spinach are manganese rich
diet and those foods help to maintain healthy life.

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Conclusion

Overall nutrients are an essential part of the life of a human being that are required in each and
every stage of the life. Nutrients needed for the growth of the body, mainte- nance and
development the life. Therefore, they need to be taken in essential quantities so as to nourish the
body. Both macro and micronutrients are essential part of this nu- trients process.

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