3 Day Diet Analysis: Food Intake Assessment

The first nutritional tool I used from the HPB website was the Food Intake Assessment tool; after typing in my 3 day diet record, it provided me with this analysis of all the foods I had consumed and the amount of energy, fats, sodium etc. that these foods had provided me with.  ________________________________________________________________________ Food Info Search Based on the information you have provided, your daily energy requirement is estimated to be 1,742 kcal. This energy requirement is the level of calorie intake from food that will balance the calories your body burns, thus maintaining your weight. For weight loss, you should consume fewer calories and be more active. If you need to gain weight, consume more calories than your body requires.
Period of Analysis: 15/02/2012 - 17/02/2012
Energy (kcal) Carbohydrate (g) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Calcium (mg) Dietary Fibre (g) Sodium (mg) Average intake per day 2,163 300.7 73.4 75.8 39.9 164.2 1,224.2 13.1 4,337.0 Recommended Daily Allowance (RDA) 1,742 261.3 46.4 58.1 19.4 174.2 1,000.0 17.4 1,162.1 % of recommendation met 124 115 158 130 206 94 122 75 373
View graph of actual nutritional intake compared against RDA Energy  124% Carbohydrate  115% Protein  158% Total Fat  131% Saturated Fat  206% Cholesterol  94% Calcium  122% Dietary Fibre  76% Sodium  373%   0   50 100 150 200 250 300 350 % RDA Met
Table showing the % of total calories of diet versus recommendation
% of total energy intake   Your diet Recommendation Total Carbohydrates 56% 55 - 65% Total Protein 14% 10 - 15% Total Fat 32% 25 - 30%
Nutrition messages based on results Energy Your intake of energy from your diet was more than you need. Frequently eating above your energy needs can contribute to excess calories, which will be stored as body fat if it is not being used for physical activities. Excessive body fat leads to blood pressure, stroke diabetes and even certain cancers. Energy in the foods we eat comes from three categories of nutrients - carbohydrates, fats and proteins. Fat is the most concentrated source of energy. Gram for gram, fat (9 kcal/g) has more than twice the energy of carbohydrate (4 kcal/g) or protein (4 kcal/g). Hence, foods high in fat are generally high in calories. Alcohol also supplies more calories (7 kcal/g) than carbohydrate or protein. Know your daily energy allowance, and balance the energy from the food you eat with the energy your body uses for physical activities. Total Fat Your total fat intake was more than the recommended amount. A diet high in fat is associated with overweight, high blood cholesterol, heart disease and other related health problems. To reduce total fat in your diet, use less oil or fats when cooking and use fat spreads sparingly. Use lean cuts of meat and poultry, and remove visible fat and skin. When eating out, ask for less fat or oil in your food. As extras add up, make your food choices wisely. Choose reduced fat or skimmed milk and dairy products instead of full cream varieties. Choose plain rice over flavoured rice, and cut down on the use of sweetened condensed milk or creamers. Saturated Fat Your intake of saturated fat was higher that the recommended amount. An excess of saturated fat can raise your blood cholesterol, subsequently increasing your risk of heart disease. The main sources of fat in our diet are also the sources of saturated fat! These include coconut-milk based foods, blended oil (usually used in commercial cooking), flavoured rice (e.g. chicken rice, nasi lemak, nasi briyani) and creamer/whitener/condensed and evaporated milk in beverages. Cutting down or limiting such sources of fat will also help to reduce saturated fat intake. Sodium Your sodium intake was greater than the recommended amounts. Sodium acts like a sponge, holding water in our body. Excess sodium increases the blood volume, which then raises the pressure in our blood vessels. Hypertension or high blood pressure increases the risk of stroke and heart attacks. The main source of sodium in our diet comes from salt (sodium chloride) and sauces added during cooking or at the table. To cut down on sodium intake, gradually reduce the use of salt and sauces when preparing or cooking food so that your taste buds have the chance to adjust. Try flavouring foods with natural seasonings like lemon juice or herbs and spices. Choose fresh food over processed foods over processed foods and enjoy the natural taste of foods. When eating out, ask for less sauces or gravy in dishes. Aside from eating wisely, remember to make exercise a part of your life. Exercise helps to burn fat, tone your muscles, improve your stamina, relax and sleep better, as well as keep you alert and study better! Exercise at least 20 to 60 minutes, 3 to 5 times a week, until you sweat and breathe deeply without getting breathless. Choose an exercise that you enjoy, and try a variety so that you don’t get bored. Keep your exercise routine simple, fun and interesting. When shopping for food, look out for products with the Healthier Choice Symbol. These products are lower in total fat, saturated fat, sodium and/or dietary fibre content compared to other products in the same category. Note: The messages provided here are only intended as a guide - see a qualified health professional for more advice and information. _____________________________________________________________________________________________ Based on this analysis, I have concluded that the most important change I should make to my diet is to cut down on my sodium intake as well as my fats intake. The amount of sodium and fats that I am consuming is much more than I should be, and if I continue this habit I may be at higher risk of several health problems such as heart diseases. My energy intake is also more than it should be; however, since I'm underweight, it is recommended that I consume slightly more calories than I should be so as to be of average weight.