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Diet Analysis Plan Outline
Diet Analysis Plan Outline
Kelsie Hercules
Broward college
HUN 1201 – Human Nutrition Online
Small, June
October 19, 2022
Diet Analysis Plan Outline
Day Nutrients Amount mostly consumed per day Recommended consumption per day Health importance of consumption Specific nutritional recommendations
Day 1 Carbohydrates (fiber, sugar, and starch) 244 290 – 425 Energy production White rice
Proteins 48gm 0.8 grams per kg of body weight (Blake, 2020). Cell manufacture and repair Meat and milk
Vitamins
Vitamin A
Vitamin B6
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Thiamin
Niacin
Riboflavin
Folate
Biotin
Pantothenic acid 700 – 900 μg RAE
1.7 mg
2.4 μg
75-90 mg
15 μg
15 mg
90 – 120 μg
1.2 mg
16 mg
1.3 mg
400 μg
30 μg
5 mg Vision and cell division
Antibody production
DNA and RBC production
Cell protection
Bone mineral regulation
Cell antioxidant defense
Blood clotting
Facilitate energy production
Turn food into energy
Body growth
Protein metabolism
Carbohydrate, fat, and amino acid metabolism
Fatty acid synthesis Milk and vegetables
Meat and milk
Broccoli
Milk
Green vegetables
Broccoli and vegetables
Leafy vegetables
Enriched food
Meat
Milk
Leafy vegetables
Legumes
Legumes
Essential Minerals and Water
Calcium
Iron
Magnesium
Potassium
Phosphorus
Sodium
Chloride
Fluoride
Zinc
Copper
Iodine 510 mg (51%)
11 mg (63%)
240 mg (77%)
674 mg (28%)
595 mg (85%)
499 mg (32%)
1,800 mg (78%)
3 mg (75%)
8 mg
700 μg (78%)
150 μg (100%) 1,000 mg (never exceed 2,500 mg)
18 mg (never exceed 45 mg)
310 mg (never exceed 350 mg)
2,400 mg (never exceed 4,700 mg)
700 mg (never exceed 4,000 mg)
1,500 mg (never exceed 2,300 mg)
2,300 mg (never exceed 3,600 mg)
4 mg (never exceed 10 mg)
11 mg (never exceed 40 mg)
900 μg (never exceed 10,000 μg)
150 μg (never exceed 1,100 μg)
(Blake, 2020). Healthy teeth and bones
Maintain healthy hemoglobin levels
Energy production, nerve function
Optimal cell fluid levels
Tissue and cell growth and repair
Muscle and nerve function
Body fluid balance
Bone and tooth strength
Immune and metabolic function
Red blood cell production and nerve function
Thyroid hormone production Broccoli and milk
Iron-rich bread
Vegetables
Legumes
Milk
Bread
Salt
Juice from fluoridated water
Meat
Meat
Salt and dairy products
Fats and lipids Below 300 mg cholesterol intake Energy and insulation Meat and other dairy products
Day 2 Carbohydrates (fiber, sugar, and starch) 244 290 – 425 Energy production Whole grain bread
Proteins 48gm 0.8 grams per kg of body weight (Blake, 2020). Cell manufacture and repair Eggs and yogurt
Vitamins
Vitamin A
Vitamin B6
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Thiamin
Niacin
Riboflavin
Folate
Biotin
Pantothenic acid 700 – 900 μg RAE
1.7 mg
2.4 μg
75-90 mg
15 μg
15 mg
90 – 120 μg
1.2 mg
16 mg
1.3 mg
400 μg
30 μg
5 mg Vision and cell division
Antibody production
DNA and RBC production
Cell protection
Bone mineral regulation
Cell antioxidant defense
Blood clotting
Facilitate energy production
Turn food into energy
Body growth
Protein metabolism
Carbohydrate, fat, and amino acid metabolism
Fatty acid synthesis Yogurt
Cereal and fish
Eggs
Tomatoes
Seafood
Nuts
Vegetables
Whole grain meal
Fish
Whole grain
Whole grain bread
Vegetables and fish
Cereal and yogurt
Essential Minerals and Water
Calcium
Iron
Magnesium
Potassium
Phosphorus
Sodium
Chloride
Fluoride
Zinc
Copper
Iodine 510 mg (51%)
11 mg (63%)
240 mg (77%)
674 mg (28%)
595 mg (85%)
499 mg (32%)
1,800 mg (78%)
3 mg (75%)
8 mg
700 μg (78%)
150 μg (100%) 1,000 mg (never exceed 2,500 mg)
18 mg (never exceed 45 mg)
310 mg (never exceed 350 mg)
2,400 mg (never exceed 4,700 mg)
700 mg (never exceed 4,000 mg)
1,500 mg (never exceed 2,300 mg)
2,300 mg (never exceed 3,600 mg)
4 mg (never exceed 10 mg)
11 mg (never exceed 40 mg)
900 μg (never exceed 10,000 μg)
150 μg (never exceed 1,100 μg)
(Blake, 2020). Healthy teeth and bones
Maintain healthy hemoglobin levels
Energy production, nerve function
Optimal cell fluid levels
Tissue and cell growth and repair
Muscle and nerve function
Body fluid balance
Bone and tooth strength
Immune and metabolic function
Red blood cell production and nerve function
Thyroid hormone production Yogurt and cereals
Fish
Whole grain bread
Nuts
Yogurt
Eggs
Salt
Fluoridated water
Seafood
Nuts and whole grain
Salt and seafood
Fats and lipids Below 300 mg cholesterol intake Energy and insulation Nuts and whole grain
Day 3 (Weekend day October 23, 2022) Carbohydrates (fiber, sugar, and starch) 244 290 – 425 Energy production Oatmeal
Proteins 48gm 0.8 grams per kg of body weight (Blake, 2020). Cell manufacture and repair Chicken and cheese
Vitamins
Vitamin A
Vitamin B6
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Thiamin
Niacin
Riboflavin
Folate
Biotin
Pantothenic acid 700 – 900 μg RAE
1.7 mg
2.4 μg
75-90 mg
15 μg
15 mg
90 – 120 μg
1.2 mg
16 mg
1.3 mg
400 μg
30 μg
5 mg Vision and cell division
Antibody production
DNA and RBC production
Cell protection
Bone mineral regulation
Cell antioxidant defense
Blood clotting
Facilitate energy production
Turn food into energy
Body growth
Protein metabolism
Carbohydrate, fat, and amino acid metabolism
Fatty acid synthesis Cheese
Chicken and cheese
Cheese and chicken
Fruits
Cheese
Seeds
Vegetables
Enriched food
Corn
Fortified food
Vegetables
Seeds
Vegetable
Essential Minerals and Water
Calcium
Iron
Magnesium
Potassium
Phosphorus
Sodium
Chloride
Fluoride
Zinc
Copper
Iodine 510 mg (51%)
11 mg (63%)
240 mg (77%)
2,300 mg (96%)
674 mg (96%)
499 mg (32%)
1,800 mg (78%)
3 mg (75%)
8 mg
700 μg (78%)
150 μg (100%) 1,000 mg (never exceed 2,500 mg)
18 mg (never exceed 45 mg)
310 mg (never exceed 350 mg)
2,400 mg (never exceed 4,700 mg)
700 mg (never exceed 4,000 mg)
1,500 mg (never exceed 2,300 mg)
2,300 mg (never exceed 3,600 mg)
4 mg (never exceed 10 mg)
11 mg (never exceed 40 mg)
900 μg (never exceed 10,000 μg)
150 μg (never exceed 1,100 μg)
(Blake, 2020). Healthy teeth and bones
Maintain healthy hemoglobin levels
Energy production, nerve function
Optimal cell fluid levels
Tissue and cell growth and repair
Muscle and nerve function
Body fluid balance
Bone and tooth strength
Immune and metabolic function
Red blood cell production and nerve function
Thyroid hormone production Cheese and kale
Chicken
Fruits (avocados)
Cheese
Chicken
Cheese
Salt
Tea and fluoridated water
Chicken
Seeds
Salt
Fats and lipids Below 300 mg cholesterol intake Energy and insulation Chicken
Diet Plan Analysis
My 3-day food diary attachment is as shown in the table above. The three consecutive days I chose for food consumption are Friday (October 14, 2022) to Sunday (October 16, 2022), so that one of the days is a weekend. Concerning my biophysical characteristics, I am a 29-year-old female with a weight of 133 pounds (60kg) and a height of 163 centimeters. I am an African American, and my level of physical activity is moderate (marked by a PAL of 1.70). My total calorie intake on Friday, October 14, 2022, was 2,323 calories, while the intake on Saturday, October 15, 2022, and Sunday, October 16, 2022, was 2115 and 2267 calories, respectively. One general course outcome from the HUN1201 Nutrition Course that relates to my plan is the consumption of protein. Essentially, the optimum or recommended protein intake per day, as outlined in the course, is 0.8 grams of protein/kilogram of body weight (Blake, 2020). I ensured my protein intake for those three days remained within that range. The second HUN1201 Nutrition general course outcome relating to my plan is the consumption of vitamins. The foods I consumed for the three days were chosen because of their vitamin content as consistent with what the course text provides. This diet plan will be improved by managing the types of protein-containing type because the intake of many protein-containing foods can alter the optimal protein consumption required per day, as Blake (2020) provides. The initial plan will also be improved by regulating the minerals consumed per meal.
References
Blake, J. S. (2020). Nutrition & you. Pearson Education, Inc.
