Metress Kelly kjm2323 11/18/11 NTR 306
1. Compare your percentage of calories from each macronutrient (carbohydrate, protein, and fat) plus alcohol. Recommendations: 15-20% of kcals from protein, 5560% of kcals from carbohydrates, 30% of kcals from fat. Which of the macronutrients are within, above and below recommended values? (show recommended values and your values) (9 pts) a. My percentage of protein is within the range of the recommendations. My value was 16% and recommended values were between 15-20%. b. My percentage of carbohydrates is a little below the recommendations. My value was 53% and recommended values were between 55-60%. c. My percentage of fat is a little above the recommendations. My value was 32% and recommended values were between < 30%.
2. Which 2 foods contribute the most fat to your diet? (i.e. donuts? Frappacino?) Which 2 contribute the most kcals? (9 pts) a. Pizza and Chik-Fil-A Sandwich b. Pizza and Chik-Fil-A Sandwich
3. Compare the kcals that you are eating with the recommended number of kcals for you based on the reports from MyDiet Analysis. Assuming the estimated energy
Kelly Metress kjm2323 11/18/11 NTR 306 needs and the computer reports are correct, should you be gaining, losing or maintaining weight? Why? Is your weight what you would expect based on this analysis? (9 pts) a. According to my report I should be losing weight because I am well under the recommended level of kcal intake. Based on this analysis I didn't expect my weight to be where it is. I thought that I would be way above the fat intake and other nutrients but I was totally wrong I am way under the recommended intake levels.
4. Look at your intake of all micronutrients. Have you consumed more than 100% or less than 67% of any of the micronutrients? If so, which could adversely affect your health over an extended period of time? (6 pts) a. I have consumed less than 67% of all the micronutrients on the list, except Sodium, which include Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E, Beta Carotene, Calcium, Magnesium, Phosphorus, Potassium, and Iron.
b. Which ones could adversely affect my health over an extended period of time?
a.i. Vitamin A deficiency could cause blindness, increase my risk or mortality from infectious disease, and abnormal bone growth. a.ii. Vitamin B1 deficiency could cause me to have beriberi.
Kelly Metress kjm2323 11/18/11 NTR 306 a.iii. Vitamin B2 deficiency could cause me to have aribflavinosis. a.iv. Vitamin B3 deficiency could cause me to have tryptophan and pellagra. a.v. Vitamin B6 deficiency could cause me to have microcytic anemia, depression, dermatitis, high blood pressure, water retention, and elevated levels of homocysteine. a.vi. Vitamin B12 deficiency could cause me to have a macrocytic anemia, elevated homocysteine, peripheral neuropathy, memory loss and other cognitive deficits. a.vii. Vitamin C deficiency can cause me to have scurvy. a.viii. Vitamin D deficiency can cause me to have rickets. a.ix. Vitamin E deficiency can cause me to have mild hemolytic anemia, nonspecific neurological deficits, disorders related to reproduction and infertility, fragile red blood cells, age spots, cataracts, certain Neurological damage, muscle, liver, bone marrow and brain function abnormalities. a.x. Calcium deficiency can cause me to have high blood pressure, weight loss, hypoparathyroidism, and rickets also. a.xi. Magnesium deficiency can cause me to have hyper excitability, dizziness, muscle weakness and fatigue, hypocalcemia, low serum potassium levels (hypokalemia), retention of sodium, low circulating levels of parathyroid hormone (PTH), neurological and muscular symptoms (tremor, muscle
Kelly Metress kjm2323 11/18/11 NTR 306 spasms, tetany), loss of appetite, nausea, vomiting, personality changes and death from heart failure. a.xii. Phosphorus deficiency can cause me to have osteomalacia. a.xiii. Potassium deficiency can cause me to have dry skin, muscle weakness, fatigue and slow reflexes. a.xiv. Iron deficiency can cause me to have fatigue, hair pallor, loss, irritability, weakness, pica, brittle or grooved nails, Plummer-Vinson syndrome, impaired immune function, Pagophagia, and Restless Legs Syndrome.
5. Select one of these nutrients for which you are below or above your recommended value. What change(s) could you make in your food intake to help increase / decrease intake of this nutrient? Is this change feasible for you? (8 pts) a. Because I am low the recommendation intake of Vitamin C a way that I can increase this intake is to eat more citrus fruits such as oranges, lemons, and grapefruits, and even drinking orange juice can help increase my vitamin C intake. Also I can eat green vegetables such as broccoli, cabbage, kale, and green peppers. With all these options it seems that increasing my vitamin C intake is very feasible because I can switch my snacks from junk foods to oranges.
6. On your print out, highlight the potential problem nutrients identified in class: Fiber,
Kelly Metress kjm2323 11/18/11 NTR 306 Cholesterol, Vitamin A, Vitamin C, Folate, Calcium and Iron. (3 pt)
7. According to this analysis, discuss which of the highlighted nutrients may be potential problems for you. (4 pts) a. Vitamin A may be a potential problem for me if I do not increase my intake to recommended levels because it can cause me to have blindness, increase my risk or mortality from infectious disease, and abnormal bone growth as I listed in a previous question. b. Vitamin C may be a potential problem for me if I do not increase my intake to recommended levels because it can cause me to have scurvy which I listed in a previous question also. c. Calcium may be a potential problem for me if I do not increase my intake to recommended levels because it can cause me to have high blood pressure, weight loss, hypoparathyroidism, and rickets like I listed above in a previous question. d. Iron may be a potential problem for me if I do not increase my intake to recommended levels because it can cause me to have fatigue, pallor, hair loss, irritability, weakness, pica, brittle or grooved nails, Plummer-Vinson syndrome, impaired immune function, Pagophagia, and Restless Legs Syndrome. e. Cholesterol may be a potential problem for me if I do not increase my intake to recommended levels because it can cause me to have depression and anxiety, mental impairment, stroke, and cancer.
Kelly Metress kjm2323 11/18/11 NTR 306 f. Folate may be a potential problem for me if I do not increase my intake to recommended levels because it can cause me to have depression and anemia.
8. What are the health implications of your fat intake? (6 pts) a. My fat intake is lower than recommended. Some health implications from this is that if it continues there is a chance of me having cancer, diabetes, fat soluble vitamin deficiency, fatty liver, growth problems, hair, nail and skin problems, heart disease, high blood pressure, inflammation, macular degeneration, mental problems, multiple sclerosis, or a stroke. These are all things that can possibly happen if I continue having a low intake level of fat.
9. Do you think this 3 day dietary record can be used to make accurate assumptions about your overall, long-term nutritional and health status? Why or why not? (6 pts) a. I do not believe that this 3 day dietary record can be used to make an accurate assumption of my overall and long-term nutritional and health status because usually I eat a good amount of food and prepare nice healthier meals than I did than the week I recorded. I was busy that week so I decided to eat unhealthy food to save more time rather than cooking. Usually I cook food and I believe I get nutritional intakes that are close to recommended. I usually eat breakfast, eat apples, oranges, and bananas as snacks, and make a nice dinner. I do skip lunch sometimes because I don't have time to go home since I live off campus. I also work out with a friends daily so and I believe I generally
Kelly Metress kjm2323 11/18/11 NTR 306 eat a lot better than what is recorded so I don't believe this is an accurate assumption of my health status.