Diet Analysis

Hezekiah Garcia

NUT 2040-002

07/23/2023
Introduction

The purpose of this paper is to record and preform a diet analysis of the meals

that I have consumed over a three-day period. The recorded food data is then entered

into MyFitnessPal which is a website that is capable of tracking calorie intakes as well

as macronutrients and micronutrients. I will then use the data and compare it to three

hypothesis statements I made earlier in the semester as well as compare it to the

recommendations of MyFitnessPal. In my three hypothesis statements I predicted that I

would have a higher calorie intake than what is recommended, my intake of protein

would be lower compared to what is recommended and lasty that my Calcium intake

would be the same as the recommended. This paper will also help me as an individual

to understand my usual dietary habits and help guide me to improve my health.

Data Table

Day 1 Day 2 Day 3 Average MyFitnessPal

Intake Intake Intake Intake Daily Goal
Calories (kcal) 1418 2097 1758 1757 2340
Carbohydrates (g) 186 283 219 229 293
Fiber (g) 11 27 6 14 38
Fat (g 49 57 63 56 78
Saturated Fats (g) 13 26 20 19 26
Protein (g) 49 116 69 78 117
Sodium (mg) 2431 4325 3444 3400 2300
Potassium (mg) 380 1844 128 784 3400
Vitamin A (%RDA) 0 105 0 35 100
Vitamin C (%RDA) 60 942 0 334 100
Iron (%RDA) 45 97 5 49 100
Calcium (%RDA) 16 64 2 27 100
Energy Intake Analysis

When looking at the data in the table above the main two data sets to compare is the

average intake and the MyFitnessPal daily goals. The data for the average intakes was gathered

by taking the data inputs from days one through three and adding them together and then

dividing by three which gives us the average. We can see when comparing the average intake,

the MyFitnessPal that my average intake is lower in set other then one which is the sodium

intake. My recommended calorie intake to maintain weight is 2340kcal but my average intake is

1757kcal which means that at that current calorie intake I will be seeing a decrease in my overall

weight which is expected because I have been trying to cut back on the amount of food and

calories, I eat in a day but this data is being compared to if I was trying to maintain my current

weight. Right now, there is a difference of 583 calories between the MyFitnessPal

recommendations and what my average intake is currently at. Right now, I think I am on track of

my goal of trying to lose weight with a lower calorie intake. I think right now I am at a lower

calorie intake is because I have become more thoughtful about what I eat during the day and try

to keep my meals balances. If I eat a heavy meal from a restaurant, I try to keep that in mind

when choosing other meals that I will eat throughout the day as well. I think what would help

reach the MyFitnessPal goal could bet be met with more added raw fruits and vegetables such

as red peppers, oranges, bananas and also eating fewer fast foods because even though they

are high in calories they lack majority of the nutrients that are needed. Also, when compared to

my hypothesis in which I predicted that my calorie intake would be higher than what is

recommended, the data shows the exact opposite of what I predicted. I think what lead me to
believe that my calorie intake would be higher is that I thought the recommended calorie intake

for someone of my height and weight would be lower than what it is.

Macronutrient Analysis

Carbohydrate

To calculate what percentage of the calories come from carbohydrates, I took the

average intake of carbs multiplied by four, divided but the average calories intake and multiplied

by one hundred. Doing the calculation with all the data collected shows that from my average

calorie intake of 1757kcal, 52% of those calories come from carbohydrates (Calorie Tracker &

BMR Calculator to reach your goals). I did not create a hypothesis regarding my intake for

carbohydrates but it was higher than what I anticipated it would be. Even though my

carbohydrate intake is 52% of my average calorie intake I am still under the MyFitnessPal

recommends; MyFitnessPal recommends that I have a carb intake of 293g but my average

intake is 229g which is a 64g difference. AMDR recommends a carbohydrate intake between

45%-65%, that means I am well within my daily intake (Libretexts, 2020). I could improve my

daily intake my eating a few more raw fruits like apples or bananas. I could also consume a little

more bread and baked good but must take into consideration the sugars a lot of baked goods

have. I think what is benefiting my right now with my carbohydrate intake being at adequate

levels is not I have been in the process of cutting out all sugary drinks from my diet and have

been focusing more on drinking purely water. I have also modified my diet to not and try to eat

as many proceed foods or foods that are high in added sugars. As of now I mostly drink water

and milk but when I do purchase other drinks such a fruit juices, I have been purchasing the
ones with no added sugars, even though they are sometime really sour I know that they are

better for my body.

Dietary Fiber

When looking at the data table above we can see that my dietary fiber is low and I am

not reaching the recommended amount suggested by MyFitnessPal. The data shows that my

average intake for dietary fiber is 14g but MyFitnessPal recommends that I haven an intake of

38g which means I am 24g short of what I should be consuming at my height and weight. This

would suggest that I am not eating a lot of foods that are high in fiber which could lead to some

stomach problems and higher cholesterol levels. In order to improve this, I should start eating

more carrots, almonds and oats. I could add a simple trail mix snack to my diet that would easily

help increase my overall dietary fiber intake.

Total Fat

For the total fat intake, I did the same calculations as I did for the carbohydrates, with

the only difference being that I multiplied by nine instead of four. After doing these calculations

the data shows that from my average calorie intake of 1757, 28% of those calories come from

fat. My average intake for fat is 56g while MyFitnessPal recommends that I consume 78g of fat

in my diet. AMDR also recommends between 20%-35% which means that I am consuming a

healthy number of fats in my diet. When seeing this data, I was pretty surprised that my total fat

consumption percentage and average intake is as low as it is, because it has never really been

something that I focused on as part of my diet. Though I think this is in part due to my family

and I growing up and never eating high fatty or oily foods. But when it come to consuming
healthy fat foods in order to better reach the MyFitnessPal recommendation, I could add

avocados and more sea food like salmon to my diet (Learn the facts about fat 2023).

Saturated Fat

When looking at the data for saturated fats we can see that I have an average intake of

19g while MyFitnessPal recommends an intake of 26g. Which means that I am consuming 7g of

saturated fats less than what is being recommended. When looking at this I was surprised that

is the amount if saturated fats I consume on average is so low because at the moment I don’t do

a lot of cooking and typically eat out more than I should which led me to believe that I would

have a higher saturated fat intake than the recommend amount. But even though I have a lower

average intake of saturated fats compared to what MyFitnessPal is recommending I can improve

my diet to have my saturated fats not come strictly from unhealthy sources by cutting back on

my consumption of fast food. Instead, I can improve my diet and intake of saturated fats by

eating more of red meats like beef and lamb that I can prepare at home.

Protein

With my average intake of protein, I did the same calculations as I did with

carbohydrates; I took my average intake and multiplied by four, divided by my average calorie

intake and then multiplied by one hundred. After doing this calculation the data shows that of

my average calorie intake of 1757kcal, 18% of the average calorie intake comes from protein.

The data shows that I have an average intake of 78g of protein, while MyFitnessPal recommends

that I have an intake of 117g of protein which means that there is a 39g difference between

what is being recommended and what I am consuming on average. The AMDR recommends
between 10%-35% of calories to come from protein (Wolfe et al., Optimizing protein intake in

adults: Interpretation and application of the Recommended Dietary Allowance compared with

the acceptable macronutrient distribution range 2017). That means based on the AMDR

recommended percentage for protein I am within the recommended amount with 18%. As

stated, before although I am in the recommended intake for protein it would be a lot healthier

for my body if the protein, I consumed did not mainly come from eating out at restaurants and

fast food. I can improve my diet by adding more home cooked meals that incorporate more

chicken, beef, fish, cheeses and nuts. These foods are high in protein and would be healthier

overall for my body instead of procced foods.

Micronutrient Analysis

Sodium

Of all the data that has been collected through MyFitnessPal my sodium intake was the

only one that was higher that what is recommended by MyFitnessPal. I have an average intake

of 3400mg of sodium while the recommendation is 2300. Which puts me 1100mg over the

recommended intake. This was something I have mentioned before in another paper that it is

almost impossible to find any restaurant or fast-food place that doesn’t overly use sodium. This

can be assumed to be the reason my sodium intake is so high because I do not do a lot of home

cooking. This will have to be something I need to change in order to improve my overall health.

To decrease my sodium intake, I need to stop eating fast foods and processed food and start

eating more home cooked meals that are nutrient dense.

Potassium

Potassium of all the nutrients on the data table has the highest amount of difference

between what is recommended and what the average intake is. MyFitnessPal recommends that

someone of my height and weight consume 3400mg of potassium, But the average intake

indicates that I am consuming only 784mg of potassium which means I am missing out on

2616mg of potassium that is being recommending that I consume. What this shows me is that

not only am I not getting enough potassium in my diet but clearly eating out at fast food

restaurants is not an adequate way to meet these needs. Some foods that might help me better

reach the potassium intake recommendations are bananas which of course everyone knows but

also avocados, potatoes, oranges & orange juice, yogurt.

Vitamin A

With vitamin A the recommended intake from MyFitnessPal is 100RDA while my average

intake is 35RDA. This means that there is a 65RDA difference between what is being

recommended and what I am consuming on average. Of course, when eating out at fast food

restaurants it usually says on the menu that their foods are not adequate sources for vitamin A

or Vitamin C, so this did not come to me as much of a shock that I am not consuming enough

vitamin A. To better improve my vitamin A intake, it would be best for me to stop eating out so

often and to start eating more home prepped meals that include food items high in vitamin A

such as leafy greens which are broccoli, spinach and kale. Which we don’t see a lot these

vegetables at fast food restaurants which explains while there is not a lot included in my diet.
Vitamin C

Just like Vitamin A the recommended intake from MyFitnessPal is 100RDA but as

unexpected my average intake is 334RDA. This means that my average intake is over by 234RDA.

This came as a surprise to me because as stated before fast food is not known as being high

sources of Vitamin A and C. Because my Vitamin A was low compared to the recommendation

of MyFitnessPal, I assumed that my Vitamin C would be low as well. In order to manage my

Vitamin C intake, I should keep an eye on the foods that I am consuming so that my Vitamin C is

not so high compared to the recommended amounts.

Iron

Iron just like Vitamin A and C is recommended by MyFitnessPal is 100RDA, while the

average intake data shows that my intake is 49RDA. That means that my average intake is lower

than the MyFitnessPal by 51RDA. Also, just like vitamin A & C, restaurants are not a good source

for iron as well. In order to improve my Iron intake, I should start consuming more of dried

fruits, beef and chicken.

Calcium

Calcium is part of my third hypothesis, I predicted that my calcium intake would be

higher than the recommendation but according to the data I am wrong. The data shows that my

average intake is 27RDA while MyFitnessPal recommends 100RDA. That means I am missing

73RDA. This came as a surprise for me because growing up I was always taught through school
how milk is a good source for calcium but I never new about how it must be pared and balanced

with other foods and drinks to make an impact. In order to improve my calcium intake, I need to

stop eating only fast foods and eat more of home cooked meals that included leafy greens like

kale and spinach, salmon and also soybeans which I don’t think I have ever eaten soybeans

before.

Discussion

When looking at this data it is amazing to see how it all comes together in ways how we

would really think about food. How all food can be broken down into Macronutrients and

Micronutrients. I can see how it can be overwhelming and scary for people to look at. Or how

some people can become obsessed with seeing the data and precisely measuring and weighing

every one of their meals. To see this type of data can give a person more control over their

eating habit and can help guide them in the right direction of eating heathier and to also loose

or gain weight. When putting together this data though there is always room for error, maybe I

could be forgetting a food that I have eaten or a snack I forgot to include. I could have possible

also be selecting the wrong amounts of food that have eating as it could be impossible to know

without weighing each meal before eating. Another room for error is that because I have only

been eating fast food it is impossible to know the cooking methods and what might be added to

the foods I purchased as I am not preparing them my self. Also, different restaurants have

different calorie values for their meals but MyFitnessPal does not include every single restaurant

or item so I as the user would sometimes have to substitute or find the closest other food item.
Future Goals to Improve My Diet

For my first future food goal I would like to increase my average intake for fiber by 10g to

be closer to the recommended intake for fiber. For my second future food goal I would like to

decrease my sodium intake down to 2300mg which is the recommendation by MyFitnessPal. I

can accomplish this by eating fewer fast foods and cooking homemade foods in which I can

control the amount of sodium that is added.

Sources

Calorie Tracker & BMR Calculator to reach your goals. MyFitnessPal. (n.d.).
https://www.myfitnesspal.com/

Libretexts. (2020, August 10). 4.7: Carbohydrates and personal diet choices. Medicine
LibreTexts.
https://med.libretexts.org/Bookshelves/Nutrition/An_Introduction_to_Nutrition_(Zimme
rman)/04%3A_Carbohydrates/
4.07%3A_Carbohydrates_and_Personal_Diet_Choices#:~:text=The%20Acceptable
%20Macronutrient%20Distribution%20Range%20(AMDR)%20for%20carbohydrates%20is
%20between,grams%20of%20carbohydrate%20each%20day.

Mayo Foundation for Medical Education and Research. (2023, February 15). Learn the facts
about fat. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-
healthy-eating/in-depth/fat/art-20045550

Wolfe, R. R., Cifelli, A. M., Kostas, G., & Kim, I.-Y. (2017, March 15). Optimizing protein intake in
adults: Interpretation and application of the Recommended Dietary Allowance compared
with the acceptable macronutrient distribution range. Advances in nutrition (Bethesda,
Md.). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5347101/#:~:text=The
%20Acceptable%20Macronutrient%20Distribution%20Range%20(AMDR)
%20(10%E2%80%9335,context%20of%20a%20complete%20diet.