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DAP 1 Dietary Analysis Project

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11 views

DAP 1 Dietary Analysis Project

Uploaded by

aelitaul211
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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DAP 1: Dietary Analysis Project

1. Acceptable Macronutrient Distribution Range


My Percentage
AMDR for Carbohydrate 45-65% Carbohydrates= 46%

AMDR for Proteins 10—35% Proteins=24%

AMDR for Fats 20-35% Fats=30%

Compared to the recommended percentage:

My intake of Carbohydrates is at 46%, which is in the range of the recommended


daily percentage. That means I am eating a normal value of grains and chocolate.

My intake of Proteins is at 24%, which shows that I am eating all the poultry, fish,
turkey, and plant proteins needed.

My intake of Fats is at 30%, which indicates that I am eating a normal amount of


animal fats in chicken, turkey, chocolate bars, fish, and dairy products. I am at 0%
trans fats, at 7% poly fats, at 10% mono fats, and at 17% saturated fats.

It looks like I have a pretty good match with AMDR in percentage intake. The
“exchange” part of my report gives me some recommendations on exchanging the
carbs I was eating with 10.64% carbs from starches, 0.78 carbs from fruit, and
4.25% from other sources. It also tells me to exchange 14.99% of proteins from my
meals for lean meats, which will make it 10.83% instead and lower % of saturated
fats.

2. My Plate report for 5 food groups:

I am eating 9.4 oz of grains, which is 2.4 oz more than the recommended dosage.
I think I can reduce grains easily, by not eating them every single morning, but
every other morning. Also, I can replace instant oatmeal with whole-grain oats,
reduce sugars such as in chocolate bars to a minimum, and eat a couple of
teaspoons of 100% graded honey instead.

I am not eating enough of a variety of vegetables, such as dark green, orange


vegetables, starchy vegetables, beans, and peas. I am eating 1.6 cups when it
should be 3.0 cups of dark green, or 2.0 cups of orange, or 3.0 cups of dry beans,
or 6.0 cups of starchy vegetables. I will try to follow this recommendation and eat
more fresh mixed colorful vegetables: red, orange, and dark greens and some
legumes.

It looks like I am missing adequate fruit intake in my diet. I was eating only 0.4
cups a day when I had to have 2.0 cups. I would have to take some fruit on to go,
putting them in my pockets, back puck, car, etc.

The percentage of my dairy intake is also low. It is equivalent to 0.6 cups when it is
recommended 3.0 cups. I have to consider having some more milk or kefir with
one of my meals, and it should be low-fat milk sometimes.

According to My Plate, the protein intake in my report is way too high. It is 14. oz
instead of the recommended 6.0 oz. I have to reduce some of the portions of fish
and poultry. I need to eat twice as small portions of baked or boiled chicken, or
turkey. The exception will be the days when I go swimming and 3-4 hours hiking.

3. AMDR’s energy intake of 2000 kcal/day. From my report, I am at


2388 kcal/day. My goal is to keep the same body weight, but I would not mind
losing a couple of pounds. Most of my calories come from carbohydrates = 1097
kcal/day. Some of my extra calories come from fats = 717kcal/day.

My Plate report also tells me that I lack unsaturated oils in my diet and guides me
to limit extra fats and carbs. I have to target 6.0 teaspoons of oils and reduce fats
and carbs down to 290 calories. It also says I have to have at least 3.5 oz of whole
grains in my daily meals.

4. I have to give up about 388 kcal/day when I am not physically active.


Firstly: I should consider stopping eating carbs after 7 pm.
Secondary: I have to replace saturated and monosaturated fats with unsaturated
ones, by not adding fatty dressings to my salads and adding more olive oils. Also, I
have to replace whole milk with skim milk. I think I can eat whole grains granola
bar/a day, which is equal to about 110 kcal, and give up my favorite =190 kcal
chocolate bar. I can cook buckwheat and add some skim milk to that. Buckwheat
has plenty of fiber and plant protein, it is also a great source of vitamin B. I always
have plenty of different fresh fruit available at home. I will eat 3-5 tangerines/ a
day. They are sweet and good sources of vitamin C. I can slice up an apple, and eat
it while I am studying. I can make some juice from fresh lemon, dilute it in water,
and just drink it. I will eat more colorful vegetables like bell peppers, in orange,
red, green, and even brownish-green colors. I will be making meals with fresh
tomatoes instead of full of processed oil marinara pasta sous. I don’t think to
make big changes in animal protein intake. I don’t eat red meat such as pork and
beef. I only going to watch how often I eat fried chicken, especially if it is
restaurant-made chicken. I hardly eat any fried food at home. So, this should not
be a big concern.

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