N231- Dr.

Ray
Dietary Assessment Project

Name: Michelle Phan

Date of Online Submission: March 26, 2014

Dates Chosen To Write Diet Diary:

Day 1: 03/08/14
Day 2: 03/10/14

Meals from 03/08/14 & 03/10/14

mphan's Meals
Your plan is based on a 2400 Calorie allowance.
Date

03/08/14

Breakfast

Lunch

Dinner

1 tablespoon Almond
butter

1 cup, chopped Broccoli,

fresh, cooked (no salt or
fat added)

2 cup Asparagus,
cooked (no salt or fat
added)

1 regular (4 oz) Bagel,

100% whole wheat

cup Rice, white,

regular, cooked (no salt
or fat added)

1 large breast Chicken,

breast, boneless,
skinless, baked

1 cup (8 fl oz) Water,

tap

1 ounce(s) Tofu, firm

1 tablespoon Cream,
heavy (whipping cream)

1 cup (8 fl oz) Water,

tap

1 teaspoon Pesto sauce

Sn

1 slice Prosciutto
1 cup Rice, white,
regular, cooked (no salt
or fat added)
1 cup (8 fl oz) Water,
tap

03/09/14
03/10/14

EMPTY

EMPTY

EMPTY

1 tablespoon Almond
butter

cup Alfalfa sprouts,

raw

1 large breast Chicken,

breast, fried in oil, skin
not eaten

1 regular (4 oz) Bagel,

100% whole wheat

3 slice Cucumber, raw

1 cup Peppers, green,

cooked (no salt or fat
added)

1 container (6 oz) Greek

1 large egg(s) Egg,

1 teaspoon Red

yogurt, plain, fat free

boiled

pepper, flakes or
crushed

1 cup (8 fl oz) Water,

tap

cup, seedless Grape,

raw

1 cup Rice, white,

regular, cooked (no salt
or fat added)

1 tablespoon Hummus

1 cup (8 fl oz) Water,

tap

1 cup, chunks
Pineapple, raw
2 cup Spinach, raw
1 tablespoon, hulled
Sunflower seeds,
unroasted
1 cup (8 fl oz) Water,
tap

mphan's Food Groups and Calories Report 03/08/14 & 03/10/14

Your plan is based on a 2400 Calorie allowance.

Food Groups

Target

Average Eaten

St

Grains

8 ounce(s)

7 ounce(s)

OK

Whole Grains

4 ounce(s)

4 ounce(s)

OK

Refined Grains

4 ounce(s)

3 ounce(s)

OK

3 cup(s)

3 cup(s)

OK

Dark Green

2 cup(s)/week

1 cup(s)

Un

Red & Orange

6 cup(s)/week

0 cup(s)

Un

Beans & Peas

2 cup(s)/week

0 cup(s)

Un

Starchy

6 cup(s)/week

0 cup(s)

Un

Other

5 cup(s)/week

1 cup(s)

Un

2 cup(s)

1 cup(s)

Un

Whole Fruit

No Specific Target

1 cup(s)

No

Fruit Juice

No Specific Target

0 cup(s)

No

3 cup(s)

1 cup(s)

Un

Milk & Yogurt

No Specific Target

1 cup(s)

No

Cheese

No Specific Target

0 cup(s)

No

6 ounce(s)

6 ounce(s)

OK

Seafood

10 ounce(s)/week

0 ounce(s)

Un

Meat, Poultry & Eggs

No Specific Target

4 ounce(s)

No

Nuts, Seeds & Soy

No Specific Target

2 ounce(s)

No

Oils

7 teaspoon

4 teaspoon

Un

Limits

Allowance

Average Eaten

St

Total Calories

2400 Calories

1490 Calories

Un

330 Calories

38 Calories

OK

Solid Fats

38 Calories

Added Sugars

0 Calories

Vegetables

Fruits

Dairy

Protein Foods

Empty Calories*

*Calories from food components such as added sugars and solid fats that provide little nutritional value. Empty Calories a

Note: If you ate Beans & Peas and chose "Count as Protein Foods instead," they will be included in the Nuts, Seeds & S

mphan's Nutrients Report 03/08/14 & 03/10/14

Your plan is based on a 2400 Calorie allowance.

Nutrients

Target

Average Eaten

St

Total Calories

2400 Calories

1490 Calories

Un

Protein (g)***

46 g

99 g

OK

Protein (% Calories)***

10 - 35% Calories

26% Calories

OK

Carbohydrate (g)***

130 g

202 g

OK

Carbohydrate (% Calories)***

45 - 65% Calories

54% Calories

OK

Dietary Fiber

25 g

26 g

OK

Total Fat

20 - 35% Calories

23% Calories

OK

Saturated Fat

< 10% Calories

4% Calories

OK

Monounsaturated Fat

No Daily Target or Limit

10% Calories

No

Polyunsaturated Fat

No Daily Target or Limit

6% Calories

No

Linoleic Acid (g)***

12 g

10 g

Un

Linoleic Acid (% Calories)***

5 - 10% Calories

6% Calories

OK

-Linolenic Acid (g)***

1.1 g

1.0 g

Un

-Linolenic Acid (% Calories)***

0.6 - 1.2% Calories

0.6% Calories

OK

Omega 3 - EPA

No Daily Target or Limit

8 mg

No

Omega 3 - DHA

No Daily Target or Limit

21 mg

No

Cholesterol

< 300 mg

211 mg

OK

Minerals

Target

Average Eaten

St

Calcium

1000 mg

736 mg

Un

Potassium

4700 mg

2939 mg

Un

Sodium**

< 2300 mg

1788 mg

OK

Copper

900 g

2043 g

OK

Iron

18 mg

14 mg

Un

Magnesium

310 mg

429 mg

OK

Phosphorus

700 mg

1402 mg

OK

Selenium

55 g

146 g

OK

Zinc

8 mg

10 mg

OK

Vitamins

Target

Average Eaten

St

Vitamin A

700 g RAE

876 g RAE

OK

Vitamin B6

1.3 mg

2.4 mg

OK

Vitamin B12

2.4 g

1.5 g

Un

Vitamin C

75 mg

248 mg

OK

Vitamin D

15 g

1 g

Un

Vitamin E

15 mg AT

15 mg AT

OK

Vitamin K

90 g

924 g

OK

Folate

400 g DFE

849 g DFE

OK

Thiamin

1.1 mg

1.8 mg

OK

Riboflavin

1.1 mg

1.6 mg

OK

Niacin

14 mg

28 mg

OK

Choline

425 mg

325 mg

Un

Information about dietary supplements.

** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition, people who
older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.
*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and -linolenic acid) have two separate recommendations:
1) Amount eaten (in grams) compared to your minimum recommended intake.
2) Percent of Calories eaten from that nutrient compared to the recommended range.
You may see different messages in the status column for these 2 different recommendations.

Analysis and Discussion of Computer Data

1.

a) During the two days of keeping diet log, did you eat because you were hungry or
you ate because of boredom or stress at any time during the whole day?
I ate mainly because I was hungry, but occasionally because I was bored.

b) What food group deficiencies, if any, do you have in your diet?

I have deficiencies in fruit and dairy food groups. I am also under the
targeted oil amount.
2. Is your total fat intake within guidelines of less than or equal to 30% of total calories?
YES
NO

2. Is your saturated fat intake within the guidelines of less than 10% of total calories?
YES
NO
4. Is your sodium intake within guidelines of less than 2300 milligrams per day?
YES
5. Is your energy intake too high?

NO
YES

NO

6. Is your protein intake less than or equal to twice your RDA?

7. Is there adequate fiber in your diet?

YES

YES

NO

NO

8. Complete the following data table for your diet and show your calculation:
a. Saturated fat intake = 10.67 grams which is 0.45 % of total calories. What is your
total caloric intake? 2400 kcal.
Show your calculation in the space below:
2400kcal x 0.04 = 96kcal/ 9kcal/g = 10.67 grams
10.67/2400 x 100 = 0.45%
b. Polyunsaturated fat intake = 16 grams which is 0.67 % of total calories
Show your calculation in the space below:
2400kcal x 0.06 = 144kcal/ 9kcal/g = 16 grams
16/2400 x 100 = 0.67%
c. Monounsaturated fat intake 26.67 grams which is 1.11 % of total calories
Show your calculation in the space below:
2400kcal x 0.10 = 240kcal/ 9kcal/g = 26.67 grams
26.67/2400 x 100 = 1.11%
d. What is your dominant fat type?

Monounsaturated fat

e. Do you have 7% of your calories coming from polyunsaturated fat for adequate
essential fatty acids? YES
NO
9. List all vitamins that are low in your diet.
Vitamin B12, vitamin D, and choline
10. List all minerals that are low in your diet?
Calcium, potassium, iron
11. Discuss dietary changes that you could make in order to improve the diet. In your
discussion, please use the information you collected by doing this project and consider
the class lectures and the material that we covered so far. Also discuss if there is a
difference between weekend and weekday and why.
According to my data, I am not consuming enough dairy and fruit this leads to a
low amount of vitamins B12 and D, choline, calcium, potassium, and iron in my
diet. Since my energy intake is not too high, and is actually under the target
intake, I can consume more dairy and fruit without altering my diet too much. If I
add eggs to my breakfast or salad I can increase my choline intake. Drinking milk
would help with my vitamins B12 and D, calcium, and potassium intake. Fruits
such as avocados, banana, breadfruit, dates, or guava could also help increase
calcium, potassium, and iron intake. I do not have a deficiency in the protein food
group, but I am under the target intake for seafood, so I could switch out one of
my chicken meals for a seafood meal with clams, mussels, or oysters, which
could ultimately help increase my iron intake. I am also consuming a sufficient
amount of vegetables, but under the target intake for the subcategories of
vegetables. To change this, I could eat a wider variety of vegetables and beans.
There is a difference between my weekend and weekday meals. This is because I
typically work only during the weekend and am too busy at work to eat. Therefore
I eat smaller meals and more snacks during the day. As a result of eating less
during the day, I have a heavy meal for dinner. If I work, I tend to have less time to
prepare my own dinner, so half of the time, I go out to eat for dinner, which
typically means a higher calorie, high sodium meal. During the weekday however,
I have classes, but I scheduled them with at least a one-hour lunch break gap so
that I can have a good lunch at one of the universitys cafeterias. During the
weekday I typically cook my own dinner, so I limit the use of salt and fats.
Breakfast is the only meal that is independent of what day of week it is, because I
almost always have a whole-wheat bagel with Greek yogurt and almond butter.