3 Day Diet Analysis

Bri Rehborg

College of Science, Engineering, and Technology, Grand Canyon University

BIO-319: Applied Nutrition

Dr. Havenar

11/13/2022

© 2024. Grand Canyon University. All Rights Reserved.

A. Energy & Macronutrient Intake
Using the Intake vs. Goals section of your PDF, compare your total calories, and grams of
protein, carbohydrates, and fats to the DRI.

Improvement
ideas if needed
DRI My intake Met/High/Low

Kilocalories 2575 2608.557 Met/ slightly high Met

High to general rec This is based

on .8g/kg body
Met/ slightly high weight. Since I
to athlete rec am an athlete, I
would but it at
1.2 which would
63(g) put me at a
recommended
Athlete rec: 95.45 g of
Protein 95.45 106.581 protein/day

289.69- Met Within range

Carbohydrates 418.44 (g) 302.476g

High Reduce fat intake

by less process
foods and
57.22- healthier ways to
Fat - Total 100.14(g) 116.774 cook with foods.

B. AMDR
Using the "Macronutrient Ranges" section of your PDF, list your percent of total calories intake
from each and compare against % AMDR.

Improvement
My % AMDR ideas if needed
Distribution Recommendations Met/High/Low

Protein 16.343% 10-35% met met

Carbohydrates 46.382% 45-65% met met

Fat - Total 40.289 20-35% high Slightly lower fat

intake. See what
made my fat
intake higher and
find better
options to replace
© 2024. Grand Canyon University. All Rights Reserved.
 that with more
carbs and
proteins

Fiber Recommendation My Intake Met/Unmet?

151.2 25.0 g 37.82 g met

% of
DRI

If you did not meet the recommended amount of fiber, what are three foods that you would
be willing to eat regularly that contain 3 or more grams of fiber per serving?

Food Serving Size Amount of Fiber (g/serving) Reference

MET - - -

MET - - -

MET - - -

Fat Intake
Using the "fat breakdown" section of your PDF, list your percent of total calories from each fat
and compare against the American Heart Association % recommendations. Briefly list ideas for
improvement.

AHA % If out of range, what foods

My Source of Recommendations should be reduced or
Fat (% of total increased
calories) (% of total calories)

Saturated Fat 11.719% <7% Peanut butter

Monounsaturated Met
Fat 13.857% 10-15%

Polyunsaturated Met
Fat 6.445% 7-10%

Trans Fat 0.167% <1% Sugary processed foods

Essential Fatty Acid Intake Recommendations for

© 2024. Grand Canyon University. All Rights Reserved.
 Improvement

Omega-3 17.413g Met-- 145.1 %

Omega-6 0.876g Low-- 79.66%

Add chia and help to
my oatmeal in the
morning

C. Vitamin and Mineral Intake- This section of the analysis is to be an assessment of your
dietary intake of vitamins and minerals. Be sure you have not included any vitamin or
mineral supplements that you take in your computer analysis. (Use the "Intake vs. Goals" bar
graph section of your PDF for information).
Fill in the following table to compare your average daily intake to the recommendations. Indicate
whether your average intake was less than 70% of the DRI (-), more than 200% of the DRI (+),
or close to (=) the DRI (70–200%). No hard and fast guideline for the range of acceptable
intakes exists. Instead, what is considered too high or too low varies from nutrient to nutrient.
The range of 70–200% does, however, assure intakes above minimum requirements and below
upper tolerable limits. For those nutrients below 70% of the DRI describe the deficiency
concerns. For those >200% DRI give the UL and list the toxicity concerns.

Align the order of this table to the order of nutrients in your Diet & Wellness Plus PDF

Vitamin Average %RDA --,+,= UL Deficiency or Toxicity concern

intake
(units) RDA
(units)

1. Thiamin .93mg 1.10 84.5% =

2. Riboflavin 1.10mg 1.151 164.9% =

3. Niacin 14.00mg 23.086 112.3% =

4. Vitamin 1.30mg 1.46 97.58% =

B6
5. Vitamin 2.4 mcg 2.342 45.82% - Deficiency
B12
6. Folate 400 mcg 183.318 119.5% =

7. Vitamin C 75mg 89.669 2.47% - Deficiency

8. Vitamin D 15mcg .37 16.65% - Deficiency

9. Vitamin A 2333 IU 1072.196 45.95% - Deficiency

© 2024. Grand Canyon University. All Rights Reserved.

 10. Vitamin K 90mcg 24.357 27.06% - Deficiency

11. Vitamin E 15.00 16.685 11.2% - Deficiency

In your own words, provide a brief (1–2 sentences) explanation of each deficiency or
toxicity listed in the table. Please include your citations for where you found the
information.

 Deficiency 1: Vitamin B12

o A deficiency in B12 can cause pernicious anemia which is characterized by
abnormally large RBCs. Symptoms can include Anemia (macrocytic); fatigue,
degeneration of peripheral nerves progressing to paralysis; sore tongue, loss of
appetite, constipation.
 (Whitney & Rolfes 2020) ch 10
 Deficiency 2: Vitamin C
o Notable signs and symptoms include pinpoint hemorrhages; joint pain; poor
wound healing, inflamed and bleeding gum.
o Scurvy is a risk of low vitamin c as well.
 (Whitney & Rolfes 2020) ch 10
 Deficiency 3: Vitamin D
o Deficiency in children could be rickets results in soft and weak bones while, in
adult can be osteomalacia results in soft bones; osteoporosis results in porous and
brittle bones
 (Whitney & Rolfes 2020) ch 11
 Deficiency 4: Vitamin A
o Symptoms of vitamin A deficiency includes night blindness, corneal drying
(xerosis), softening of the cornea (keratomalacia), and corneal degeneration and
blindness (xerophthalmia); impaired immunity (infectious diseases); plugging of
hair follicles with keratin (hyperkeratosis).
 (Whitney & Rolfes 2020) ch 11
 Deficiency 5: Vitamin K
o Symptoms of vitamin k deficiency is hemorrhaging and the inability to absorb fat.
 (Whitney & Rolfes 2020) ch 11
 Deficiency 6: Vitamin E
o Symptoms of a vitamin e deficiency are Erythrocyte hemolysis and nerve damage.
This is an antioxidant so there is not as much to balance free radicals.
 (Whitney & Rolfes 2020) ch 11
 Toxicity- I was not over 200% on any vitamins

List foods and beverages that you currently eat or could consume more often that are good
sources of the vitamins that fell below 70% of the RDA (do not list foods that you would not
eat). List at least 5 foods or beverages per vitamin.

Vitamin: Healthy food sources (serving size) Reputable Source

© 2024. Grand Canyon University. All Rights Reserved.

 Vitamin B12 Eggs, fish, poultry, shellfish, milk, cheese- 8oz Textbook ch10

Vitamin C Potatoes, tomatoes, brussels sprouts, cauliflower, Textbook ch 10

broccoli, spinach- 1 cup

Vitamin D Fortified milk, liver, salmon, herring- 1 cup Textbook ch 11

Vitamin A Milk, fish, liver, broccoli, spinach - 1 cup Textbook ch11

Vitamin K Spinach, Kale, green pepper, cucumber- 1 cup, olive Textbook ch11
oil-1-2 Tbs

Vitamin E Olive oil, avocado oil- 1-2 Tbs, peanuts, sunflower Textbook ch 11
seeds, almonds- ½ cups

Align the order of this table to the order of nutrients in your Diet & Wellness Plus PDF.

Mineral Average RDA/AI % --, UL Deficiency or Toxicity

intake +,= concern
(mg) (include RDA
units)

1. Calcium 553.985 1000mg 55.39% - Deficiency

2. Iron 18.521 18mg 102.89 =

%

3. Magnesium 502.245 310mg 162.01 =

%

4. Potassium 2198.343 2600mg 84.55% =

5. Zinc 12.506 8 mg 156.32 =

6. Sodium 1559.494 1500mg 103.96 =

In your own words, provide a brief (one or two sentences) explanation of each deficiency or
toxicity concern listed in the table.

 Deficiency 1: Calcium
o A deficiency in calcium can show symptoms such as stunted growth in children;
bone loss (osteoporosis) in adults.
 (Whitney & Rolfes 2020) ch 12

© 2024. Grand Canyon University. All Rights Reserved.

List foods and beverages that you currently eat or could consume more often that are good
sources of the minerals that fell below 70% the RDA (do not list foods that you would not eat).
List at least five foods or beverages per mineral.

Mineral Healthy food sources (serving size) Reputable Source

Calcium Milk/ milk products, spinach, broccoli, kale, Textbook ch 12

cheese- 1 cup

D. Balance and Variety. Compare your intake from each group with the recommendations
found in your textbook and comment on what you might do to improve your balance or
variety. You can also use recommendation information from the choosemyplate.gov web
sites. Use the MyPlate Analysis section of your PDF.
Goal Intake Met/ Improvement ideas
High/
Low

low Increase whole grains by

Bread, Cereal, Rice, & Pasta choosing more of a whole grain
Group 9.0 oz 6.176 oz oatmeal

low Add vegetables to each meal and

Vegetable Group 3.5 cups .5 cups spinach to smoothies

Fruit Group 2.0 cups 1.8 cups met --

Meat, Poultry, Fish, Dry Beans 6.5 oz 6.083 oz met --

low More hard cheese with a snack.

Milk, Yogurt, & Cheese Group 3.0 cup .583 cups Glass of chocolate milk

high Reduce empty sugars by

replacing with substitutes like
Empty Calories 362 561.111 grains

F. Eating Behaviors: It’s not just what you eat but where, why, with whom and how that counts
too. Look over your 3-day eating behavior diary and comment on what behaviors surprised you
or what you noticed that you may try to modify now that you are more aware. Discuss at least
three things that were most revealing to you.
1. Something that was reveling to me was that I eat a lot of the same things and there is a
lot of peanut butter in my diet. I may try to modify that now and be more aware of my
intake, as it is a good source of nutrients too much will increase my fat intake.
2. I noticed that often when I would be craving something sweet sch as chocolate, my
emotion tied with that was stressed or sad or both. This is something to be aware of
because it is okay to eat some sweet but not let it be a coping mechanism for feeling

© 2024. Grand Canyon University. All Rights Reserved.

 3. I noticed that often when I would be pretty hungry, I would be more stressed and sad.
Food effects my emotions a lot and I would like to be more aware so I can avoid of
waiting until I get to that point.

G. SMART Goals. Hopefully this assignment provided some insight into your dietary practices
and nutrient intake. List at least five different SMART goals to improve your health as it relates
to the information gleaned from this assignment (Specific, Measurable, Attainable, Realistic,
Timely). Follow with a brief explanation of why this is a good goal.
1. I will work on decreasing my fat intake in the next month by being aware of my amount of
process foods I am intaking and decreasing the amount of peanut butter I eat.
a. This is a good goal because fat intake was my only daily macro percent that was
too high
2. I will increase my omega 6 in the next 2 weeks by buying a mix of chia, hemp and flax
seeds and adding it to my oatmeal
a. This will increase my omegas as my omega 6 was too low.
3. I will increase my vitamin C intake within the next week by adding spinach to my
smoothies and including potatoes into my dinner.
a. This is a good goal because my vitamin c intake was very low, and I need to
increase it. These foods are both high in vitamin c.
4. I will increase my vitamin E intake in the next week by using olive oil to cook and eating
more nuts and seeds in my snacks.
a. This is a good goal because my vitamin E intake was low, and these foods are
high in vitamin E so its important to incorporate them in my day-to-day diet.
5. I will increase my calcium intake in the next month by adding spinach to my smoothies
and adding more dairy to my diet such as cholate milk after swimming and hard cheese as a
snack.
a. This is a good goal because my calcium intake was very low, and it is important I
raise that for bone health.

© 2024. Grand Canyon University. All Rights Reserved.

 References

Whitney, E. & Rolfes, S.R. (2020 ) Understanding Nutrition: The Water-Soluble Vitamins: B Vitamins

and C Vitamins, Chapter 10 (16th ed.). Cengage Learning

Whitney, E. & Rolfes, S.R. (2020 ) Understanding Nutrition: The Fat-Soluble Vitamins: A, D, E, and

K, Chapter 11 (16th ed.). Cengage Learning

Whitney, E. & Rolfes, S.R. (2020 ) Understanding Nutrition: The Major Minerals, Chapter 12 (16th

ed.). Cengage Learning

© 2024. Grand Canyon University. All Rights Reserved.

© 2024. Grand Canyon University. All Rights Reserved.