Traditional Diet: Post-Analysis

This blog post reviews the number of food products in the author's diet for the past two days. It presents a table of food items consumed along with their quantity and two charts that show the nutrient value of the food of both days. The post also reflects on the author's diet and lists three things they like and three things they would like to change. The need for certain micro nutrients is not met completely, and the author plans to incorporate more grains, seafood, and fruits in their diet.

1
Food Nutrition
Blogpost 3
Traditional diet: post-analysis.
After making a blog post about the contents of my diet for the past two days, this blog post will review the number of food products in
my diet. It is essential to keep a check on the serving of food when eating as it helps to keep a count of calories and required
nutrients. It is possible to be full by consuming food products with low calorific value but with rich nutrient value.
Food items Quantity
Day 1
Breakfast
protein powder 10g
berries 1 cup
flaxseed 1 cup
kale greens ½ cup
oats ½ cup
coconut milk 2 cups
Lunch
oil 3 tbsp
vinegar 2 tbsp
salt ½ tbsp
steak 4 oz
brown bread 2 pieces
Dinner
bell peppers 2 pieces

2
Food Nutrition
chicken breasts 1 lb
Greek yoghurt 2-3 spoons
Day 2
Breakfast
mozzarella 4 ounces
tomatoes 3 pieces
sourdough bread 4 slices
Lunch
fish sauce 1 tbsp
ginger 1 tbsp
honey 1 tbsp
salmon 1 pound
Dinner
spinach 1 cup
cucumber 2 pieces
lean turkey 1 pound
feta cheese ½ cup
wheat hamburger buns 4 slices
tzatziki 4 tbsp
milk 1 cup

3
Food Nutrition
Table 1: food items consumed and their quantity
After this listing all the food items along with their quantity, I generated two charts from excel that presented the nutrient value of my
food of both days. This made it easy to compare the food consumed in two days and also with the dietary reference intakes.
Day 1
Calo
ries
Calories
from Fat
Saturated
Fat (G)
Suga
r(G)
Choles
terol
Sodium
(Mg)
Carbs
(G)
Fibre
(G)
Protei
n (G)
Calcium
(Mg)
Iron
(Mg)
Vitam
in A
Vitam
in C
Ome
ga 3
Protein
powder 260 14 12 139 28 60
Berries 670 45 1 30 70 6
Flaxseed 601 612 6
Kale
greens 18 2 2 15 1 1 50 6 44
Oats 152 24 1 26 4 7 20 2
Coconut
milk 552 515 51 8 36 13 5 5 40 4 11
Oil (3
tbsp) 358 365 6 1 0.1
Vinegar
(2 tbsp) 5 1
Salt 581
Steak 621 450 20 154 127 40 20 4.8
Brown
bread 514 18 63 1580 115 8 12 160 6.4
2 bell
peppers 60 5 4 9 14 5 3 30 1.2 22 39
Chicken
breasts 284 55 2 146 127 53 30 0.2 1 3
Greek
yogurt 300 207 18 7 40 65 7 15 200 2
4395 2312 104 84 340 2555 314 51 226 620 30.7 25 97

4
Food Nutrition
Day 2
Calo
ries
Calories
from Fat
Saturated
Fat (G)
Suga
r(G)
Choles
terol
Sodium
(Mg)
Carb
s (G)
Fibre
(G)
Protei
n (G)
Calciu
m (Mg)
Iron
(Mg)
Vita
min A
Vita
min C
Ome
ga 3
Mozzarella 171 102 6 31 368 2 15 410 0.2 7
3 tomatoes 53 6 140 11 3 4 20 100 89
Sourdough
bread 370 21 1 3 657 72 3 15 60 5.2
Fish sauce (1
tbsp) 6 1 1413 1 1 10
Ginger (1
tbsp) 6 1 2 1
Honey (1
tbsp) 64 17 1 17
Salmon 313 115 97 90 47 80 4 3 3.2
Spinach 14 2 47 2 1 2 60 1.8 113 28
Cucumber 90 6 5 12 22 3 4 100 1.8 12 28
Lean turkey 70 19 1 38 589 2 11 0.4
Feta cheese 99 72 8 2 33 419 2 5 180 1 3
Wheat
hamburger
buns 458 73 1 690 88 13 15 180 4.6
Tzatziki 30 18 1 7 5 120 2 1 20
1 cup milk 149 71 5 12 24 105 12 8 280 8
189
3 506 23 49 228 4651 234 23 128 1400 15 247 148 3.2
Table 2: all daily reports
From the above presented table, it is clear that the need for certain micro nutrients are not met completely. These micro ingredients
are available in rare food items that are not consumed in a daily basis. Moreover, the need for these nutrients are also very less, so it

5
Food Nutrition
is not necessary to intake such items regularly. Another thing to be noticed is that, after calculating the nutrient values of the food, it
appeared that I have not consumed any fast food and hence my trans fat count was zero.
Basic components
Value
for day
1
Value
for day
2
Calories 4395 2312
Calories from fat 2312 506
Calories from saturated fat 104 23
Protein 226 128
Carbohydrates 314 234
Sugar 84 49
Dietary fibre 51 23
Saturated fat 104 23
Vitamins
Vitamin A 25 247
Vitamin C 97 148
Minerals
Calcium 620 1400
Iron 30.7 247
Magnesium 0 0
Phosphorus 0 0
Potassium 0 0
Sodium 0 0
Zinc 0 0
Other
Omega 3 3.2
Omega 6 0 0

6
Food Nutrition
Alcohol 0 0
Caffeine 0 0
Table 3: comparison of two days

7
Food Nutrition
Blogpost 4
After a detailed analysis of the constituents of two days’ diet and the calculation of the calories and nutrients is done, I can now freely
reflect on my diet. This reflection allows me to take into consideration my own choice and tastes and not just the need for meeting the
regular dietary intakes.
1. Three things you like about your diet
Considering the three things I like is helpful as it allows me to include the tastes and flavor that I crave for. It is a way of
conditioning the mind by giving it what it craves along with what is essential.
 It is clear from the nutrient count that I am getting required number of essentials while maintaining a wide range of
flavors and tastes. The food I eat is both tasty and healthy for the body.
 I have incorporated three types of animal protein as well as vegetables within the two days diet.
 I took my dinner meals with my family which allowed me to enjoy the meal thoroughly and also include healthy food
items in their diet as well.
2. Three things you would like to change
 In my diet, I have not included much grains. I only had flaxseed and oats in breakfast once. As a result, I am running
low on fiber and need to replenish the requirement. Grains are available in wide variety and can also be included in
dinner and lunch meals.
 One thing I dislike about my diet is that, I am still missing out on many essential micro nutrients like minerals and
vitamins. Calcium and iron are the minerals that are easily available in diet. I need to incorporate sea food and fruits in
to the diet to get more mineral. The vitamins are essential for a health body and cause various deficiency diseases.
The food items I took only had vitamin A and vitamin C. The rest vitamins are available in rare food items and need to
eaten one in a while.
 I also did not eat much fruit during the two days diet. Also, I only took 3 big meals and no small meals throughout the
day. It made me feel hungry in the meantime. I want to include fruits, since I like them very much, they can be eaten
as snacks and help to break down the meals. Taking smaller meals which are dispersed throughout the day is
considered more beneficial. In addition, fruits are a rich source of micronutrients and fiber which is low in my two days’
diet.