Diet analysis is an easy way to check on your dietary health.

Knowing your diet means

knowing your risk for things like heart disease, cancer, and diabetes. Following RDAs and DRIs

set by the USDA and AHA can help you to maintain a healthy lifestyle. In this case study the

subject is a 21 year old female, with no underlying conditions, 5’2”, and weighing 150 lbs.

Before the analysis her diet was less than optimal. Since then she has changed her diet

drastically.

According to the USDA Dietary guidelines for Americans, a balanced diet will consist of

the following: at least 3 servings of whole grains, 3 servings of fat-free or low-fat milk products,

2 cups of fruit, and 2 1/2 cups of colorful vegetables each day. Following these simple guidelines

can reduce your risk of heart disease and other health complications in the future, according to

the department of health and human services.

These guidelines are put in place for everybody over age two and in good health to

maintain their good health status. And in following them you should be getting the right amount

of macronutrients. Macronutrients according to Merriam-Webster dictionary;

“A macronutrient is a substance required in relatively large amounts by living

organisms, in particular. A type of food (e.g., fat, protein, carbohydrate) required in large

amounts in the human diet or a chemical element (e.g., potassium, magnesium, calcium)

required in large amounts for plant growth and development.”

To understand why we need them we first need to understand what they do.

Lipids consist of fats, oils, cholesterol, and lecithin. It is a common misconception that

they are bad for you. Not only are they not bad for you, but they are necessary to sustain life.

Lipids serve a number of functions in your body. Lipids are used for insulation, cushioning
around critical organs, and they provide energy in a compact way. While they may be really

good for you in that regard, they should still be consumed in moderation. There is no RDA for

lipids for adults. Although the AHA suggests that you get no more than 25%-35% of your

kilocalories from lipids daily.

Carbohydrates are subdivided into two groups, simple carbohydrates and complex

carbohydrates. Your body treats them differently. Simple carbohydrates are natural sugars and

refined sugars. These raise your blood sugar and in excess can cause diabetes and obesity.

Examples include candy, pastries, soda, and even fruit. Complex carbohydrates are starch and

fiber. Both starch and fiber can be found only in plant food. Examples of this include such things

as fresh vegetables, particularly the stalks, and seeds. The AMDR for carbohydrates is 45%-

65% of kilocalories daily, for fiber it is suggested that you consume 14g for every 1000

kilocalories daily; added sugars should not exceed 25% of your total kilocalories according to the

USDA.

Protein is our third and final macronutrient. Protein is an essential part of all living cells

found in animals and plants. Proteins are made up of long strings of amino acids. Amino acids

fall into two categories, essential and non-essential amino acids. Essential amino acids must be

consumed in order to survive. When you consume all the essential amino acids at once that food

is considered a complete protein. An example of this includes animal flesh. Grains, seeds, and

nuts when consumed with legumes are also a complete protein. Protein is used in the body to

build and maintain body tissues, fluid balance, pH balance, helps blood clot, and can be found in

antibodies and enzymes. USDA set guidelines for protein for an adult is 10%- 35% of your daily

kilocalories. Consuming too much protein can result in calcium loss and weight gain. Consuming
too little protein will weaken your immune system, and slow down rebuilding and repairing of

skin, hair, nails, and muscles. This concludes the part on macronutrients.

Micronutrients are a little different. Vitamins and minerals fall into this category. They

are called micronutrients because they are only needed in small and trace amounts. These can be

easy to overdo, and should not be supplemented unless you are under the supervision of a doctor.

Vitamins do not contain any kilocalories but are required for extracting energy from

macronutrients. Vitamins are subdivided into two categories, water soluble and fat soluble.

Examples of water soluble vitamins include vitamin C, and B vitamins. Only small amounts of

water soluble vitamins are stored in the body. Toxicity of these is difficult to obtain because

whatever you don’t store is excreted in your urine. Vitamin C is used to form collagen and B

vitamins play a key role in energy metabolism.

Fat soluble vitamins are vitamins A, D, E, and K. These vitamins are commonly found in

anything containing fat and are stored in your liver or adipose tissue. Vitamin A plays a role in

night vision and can be found in carrots and other orange vegetation. Vitamin D can be formed in

the body when you are exposed to the sun and is used in bone growth. This is the most toxic of

the fat soluble vitamins when consumed in excess. Vitamin E is a natural antioxidant. It can be

found in nuts and seeds. It is used to protect your cell membranes and is used in the formation of

blood and skin. There are two kinds of vitamin K. K1 is used in blood clotting and can be found

in leafy greens. K2 is used to form spongy bone and can only be found in animal flesh. This

concludes the topic of vitamins.

Minerals are subdivided into two groups, major minerals and minor minerals. Major minerals

consist of calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur. Trace

minerals are things like chromium, copper, fluoride, iodine, iron, manganese, molybdenum,

selenium, and zinc. Trace means that you don’t need very much of them and consuming too

much will be harmful.

Recommended Intake Total Intake

Macronutrient
(% of kilocalories) (% of kilocalories)

Carbohydrate 45 - 65% 60%

Fat 20 - 35% 22%

Saturated Fat Less than 10% 22%

Protein 10 - 35% 18%

Micronutrient RDA Actual Intake

Vitamin A 700-900 mcg under

Vitamin C 75-90 mg under

Sodium 1500 mg under

Potassium 4700 mg under

Calcium 1000 mg under

Iron 18 mg under