3 Day Diet Analysis

Todd’s Dietary Intake:
My Three-Day Nutritional Analysis
Todd Long Delaware Technical Community College

My diet is extremely important to my wellbeing. Growing up I was not opposed to trying different fruits and vegetables. I have vivid memories of eating kiwi, mangoes, artichokes, and mustard greens. I do remember drinking Tang orange flavored fruit drink and putting sugar on sliced grapefruit, so my diet was definitely not perfect. I was a Division-1 swimmer while I obtained my first degree after high school and my diet consisted mostly of carbohydrates and protein. I was also eating much more calories than the average person my age. Since then I have tried to maintain a healthy balance with my food intake. Now that
My average total calories eaten was below my goal, but not too far under. I averaged 2027 calories and my target was 2100. I ate on average 86 grams of protein per day and my target was 56 grams. The target percentage of protein from total calories consumed ranged from 10-35% and I averaged 17%. I had thought my diet consisted of a higher percentage of protein, but this 3-day nutrition report proved me wrong. I knew I consumed plenty of carbohydrates and this reports confirmed that. The target was 130 grams per day and I had averaged 278 grams. The percentage of my carbohydrate caloric intake from my total caloric intake fell right in the center of the target. My 3-day average was 55% and the target range was 45-65%. My fat intake is also OK according to this report. I am on the higher side of total fat % of my calories compared to the target number. The target range is from 20-35% and I was at 32%. I feel comfortable with this number knowing that my saturated fat was only 4% of my calories with the target goal being less than 10%. I also am getting a good amount of omega 3- fatty acids per day at 3mg for DHA and 2mg for EPA. Overall I feel that this report is showing that I am getting a good amount of macronutrients in my diet, especially for the amount of physical activity that I
I am getting double the amount suggested for vitamin A. They set the target amount at 900 µg RAE and I averaged 1683 µg RAE. The target amount set for vitamin B6 was 1.3 mg and I am consuming 7.6 mg. The target amount set for B12 is 2.4 µg and I averaged 21.5 µg. The target amount for vitamin C was 90 mg and I averaged 212 mg for the three days of tracking my diet. The target level for Vitamin E is set at 15 mg AT and I am getting over that at 36 mg AT. I am also getting over the target level for vitamin K, Thiamin, Riboflavin and Niacin. The only vitamin that is said OVER in status column is Folate. I am averaging 2136 µg DFE and the target is set at 400 µg DFE. There were two vitamins that I am not getting enough of through my diet, vitamin D and Choline. The suggested vitamin D level is set at 15 µg and I am only getting 7 µg. This is alarming because vitamin D is known to make the heart healthier, the lungs healthier, the bones stronger, and better immune function. Lack of vitamin D has been linked to diabetes, stroke, heart attack, cancer, heart failure, asthma, depression, high blood pressure, Crohn’s disease, Alzheimer’s disease, and multiple sclerosis. (Better Nutrition 2016) “Vitamin D is naturally present in foods in two forms, with vitamin D2 being present in plants and fungi whereas vitamin D3 is found in fish, meat and eggs.”(Lanham-New, S.A., & Wilson, L. R. 2016)