Traditional Diet: Post-Analysis

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
Cal
ori
es
Calorie
s from
Fat
Saturat
ed Fat
(G)
Sug
ar(
G)
Chol
ester
ol
Sodiu
m
(Mg)
Car
bs
(G)
Fib
re
(G)
Prot
ein
(G)
Calciu
m
(Mg)
Iron
(Mg
)
Vita
min
A
Vita
min
C
Om
ega
3
Protein
powder 260 14 12 139 28 60
Berries 670 45 1 30 70 6
Flaxsee
d 601 612 6
Kale
greens 18 2 2 15 1 1 50 6 44
Oats 152 24 1 26 4 7 20 2
Coconu
t 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
pepper
s 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 300 207 18 7 40 65 7 15 200 2