Assessing Nutritional Intake Introduction

Part 2: Assessing Nutritional Intake
Introduction
This particular section of the report compares my dietary intake with the recommendations of
the MyPlate guidelines provided by the USDA.
A. Using your MyPlate analysis report, make 2 lists: one list of the food groups
where the recommended intake was met or exceeded and one list of those that
were not met. Next, list sample foods that you did or would eat for each of the
food groups. (5 points)
It is quite evident from MyPlate analysis that there are certain food items in my diet where
the recommended intake was met or exceeded and there are also few where the recommended
intake was not met. I was good at intake of protein food items and empty calories. However,
my food intake was not to the recommended level in case of food items such as grains,
vegetables, fruits and dairy. The results of food intake are certainly based upon as well as
outcome of my breakfast, lunch and dinner meals. In such a case I need to make sure that I
intake more food rich in grains, vegetables, fruits and dairy, which would help me to
effectively manage my food level intake. For doing so, I need to insert more of grains,
vegetables, fruits and dairy in my breakfast, lunch and dinner meals. Firstly, for grains I am
just a bit behind the recommended intake i.e. my present intake is 5. 2oz and recommended is
6.0 oz. Thus, adding some wheat, oats, rice or corn to the food diet will help in making up
this difference. Secondly, in terms of fruits and vegetables, I am completely far behind the
recommended intake. Thus, I need to immediately add fresh fruits and vegetables to my diet
be it during breakfast, lunch or dinner. Then, dairy is also quite far behind the recommended
intake. As a result, I need to immediately add dairy products be it milk, curd, paneer or others
to my diet be it during breakfast, lunch or dinner.
In addition, as per the provided record I have been quite good at and have given ample time
for cycling, swimming, cycling and other sports activities. This without any doubt helped me
to burn a lot of calories in my body and I consider it as being an important step for remaining
healthy. My results are based on a 1813 calorie pattern. I need to aim for at least 3.0 oz. eq.
whole grains; Dark Green Vegetables (1.5 cups weekly); Orange Vegetables (5.5 cups
weekly); Dry Beans & Peas (1.5 cups); weekly Starchy Vegetables (5 cups weekly); Other
Vegetables (4 cups weekly); Oils (5 teaspoons of oil a day and lastly, Protein! (Seafood = 8

oz weekly Meat, Poultry & Eggs = 24 oz weekly Nuts, Seeds & Soy Products = 4 oz weekly).
Also, MyPlate contains recommendations only for calorie levels up to 3,200 per day.
A. If you feel you met or exceeded the MyPlate standards, document why you think
you have been able to obtain this goal- is it a conscience effort, the way you were
raised, etc.
If you did not meet the standards, explain why not- your culture omits certain
food groups, you are allergic to some food, health issues, etc. (5 points)
The above discussed results of MyPlate analysis clearly point towards the fact that I have not
been successful in meeting the MyPlate standards. I was good at intake of protein food items
and empty calories. However, my food intake was not to the recommended level in case of
food items such as grains, vegetables, fruits and dairy. The results of food intake are certainly
based upon as well as outcome of my breakfast, lunch and dinner meals. Moreover, the main
reason for a slight low in the intake of grains has generally being because of my liking for a
particular food items. But still, as per the results I have almost met the recommended intake
of grains in my food diet. Then, in case of fruits, I do not like consuming fruits that much,
may be because I have not seen my parents or grandparents having much of fruits intake, So,
I also personally don’t have much preference for fruits. But, now since I need to meet the
MyPlate standards in the coming weeks, I will surely put in efforts to add fruits to my diet.
Moving ahead, in case of vegetables there is no specific reason for justifying the low intake.
But it is just that I have more liking for non-vegetarian food as well as sea food, which
eventually lowers down my intake of vegetables in my diet. But, now since I need to meet the
MyPlate standards in the coming weeks, I will surely put in efforts to add more vegetables to
my diet. Lastly, in have also low intake of dairy products, which is chiefly because of me
being allergic to paneer and milk that serve as being an important part of the normal dairy
diet. But still since I need to meet the MyPlate standards in the coming weeks, I will surely
put in efforts to add more dairy products some way or the other to my diet.
B. Using your Macronutrient Ranges report, make 2 lists: one of the
macronutrients where the recommended intake was met or exceeded and one list
of those that were not met. Next, list sample foods that you did or would eat for
each of the macronutrients. (4 points)

The macronutrients are basically needed by the human beings for energy, bodily functions as
well as growth. Three important macronutrients include carbohydrates, lipids and proteins.
Thus, in my case it can stated that taking into consideration the MyPlate analysis, I was good
at intake of protein food items. The protein diet mainly included intake of meat, fish, egg and
lower value of starchy fruits and vegetables. Additionally, there are certain food items I
would certainly like to add to my diet including carbohydrates rich food items such as grains,
vegetables and dairy products. Moving ahead, I would also like to add to my diet including
lipid rich food items such as almonds, walnuts and others.
Using your Intake vs. Goals report, make 2 lists: one list of the micronutrients that
were at or greater than 100% of the DRI, and one list of those that were less than 100%
of the DRI. Next, give sample foods that you would eat for each of the micronutrients
that were less than 100% of the DRI. Include at least one food that is an excellent source
of that micronutrient (at least 20% DV in one serving), serving size and amount for
each micronutrient. (12 points).
There is no doubt in the fact that both macro and micro-nutrients are highly essential for the
normal functioning of the body as well as staying healthy at all times. Micronutrients are not
required in same amounts as macros, but are even then equally vital for the body. Micro-
nutrients are important for maintaining metabolism, energy levels, cellular function and
finally, mental and physical well-being. Micronutrients basically include Vitamin A, B, C, D,
E and K. Taking into consideration my diet analysis it can be clearly stated that there were
food items in my diet that were at or greater than 100% of the DRI and some were less than
100% of the DRI. First of all, food items at greater than 100% of the DRI included Vitamin B
chiefly due to high intake of eggs and meat in the diet. Secondly, food items at lesser than
100% of the DRI included Vitamin A due to low dairy products and vegetables intake;
Vitamin D due to low intake of dairy products such as milk and finally, Vitamin K due to low
intake of vegetables. As a result, in such a situation it can be stated that I need to add more of
food items rich in Vitamin A (such as dairy products and vegetables intake); Vitamin D
(dairy products) and finally, Vitamin K (such as intake of leafy vegetables).
Conclusion

To conclude, it can be clearly stated for the above discussion that my diet certainly did not
the set and recommended diet standards of MyPlate. Thus, in such a situation I need to keep a
check on my diet and particularly include those food items to my food diet, which have been
lacking as per the provided analysis. By doing so, I would be actually capable of maintaining
a healthy and strong body.
Part 3: Application-Meal Planning
Answer the following questions using your textbook and/or the website:
www.health.gov/dietaryguidelines/
A. Using your recommended total calories from your printed reports, list the food groups
and the recommended daily amounts of each group plus oils. (6 points)
My results are based on a 1813 calorie pattern. I need to aim for at least 3.0 oz. eq. whole
grains; Dark Green Vegetables (1.5 cups weekly); Orange Vegetables (5.5 cups weekly); Dry
Beans & Peas (1.5 cups); weekly Starchy Vegetables (5 cups weekly); Other Vegetables (4
cups weekly); Oils (5 teaspoons of oil a day and lastly, Protein! (Seafood = 8 oz weekly
Meat, Poultry & Eggs = 24 oz weekly Nuts, Seeds & Soy Products = 4 oz weekly). Also,
MyPlate contains recommendations only for calorie levels up to 3,200 per day.
B. Using your printed reports, list the 4 U.S. Dietary Guidelines in which you need to
improve your diet and at least one achievable, realistic and measurable (ARM) action
goals for each dietary guideline. An ARM would be specific and measurable such as
“I will include fresh orange slices, strawberries or bananas for breakfast for the next 5
days”. NOT “I will eat more fruit”. (8 points).
 Firstly, add more grains to my diet by adding wheat, oats, rice or corn to the food diet
for the next 5 days.
 Secondly, include more of fresh fruits like orange, apple and banana for the next 5
days.
 Thirdly, include more of vegetables to my diet like green leafy vegetables and starchy
vegetables to my diet for next 5 days.

 Fourthly, add dairy products be it milk, curd, paneer or others to my diet be it during
breakfast, lunch or dinner.to my diet for next 5 days.
C. Plan a healthy meal plan for yourself. Include :
 A day’s worth of meals: breakfast, lunch and dinner
 The number of servings for each food group for each meal and for the total in
the day
 The correct serving size that equals one serving
 The 4 Dietary Guidelines identified above needs to be reflected in the meal
plan. .
Set up your meal plan in a table that looks like this (25 points):
Meal Number of servings of each
food group
Sample menu
Foods, beverages and serving
sizes
Breakfast 2 fruits (1 small or ½ cup)
2 protein (1 ounce)
1 grain ( 1 ounce or ½ cup)
2 cups of sliced strawberries
and bananas
½ cup of Greek yogurt
¼ cup muesli
1 egg
Lunch 2 veggies (1/2 cup cooked, 1
cup greens)
3 protein
2 fat
1 milk
1 grain
2 cups mixed salad with 1 cup
chopped tomatoes,
cucumbers,, cauliflower
2 ounces steamed shrimp
½ cup cooked brown rice
1 tsp olive oil, dash of
balsamic vinegar
1 ½ ounce crumbled feta
Snacks 1 protein
2 fruit
½ ounce almonds (12
almonds)
1 apple, 1 orange
Dinner 2 veggies 1 cup steamed broccoli
3 ounces grilled teriyaki

1 Meat
3 protein
2 fat
2 grains
chicken
1 large baked sweet potato
1 tsp butter
Snacks Discretionary ½ cup ice cream
TOTAL number of servings
from each food group for the
whole day
Grains: 4
Fruit: 4
Veggies: 5
Protein: 9
Dairy: 1
Fats: 4
Discretionary: 200 kcal
Kcal: 1840
See example on next page of a meal plan.
D. Explain how your meal plan is a healthy choice. How does it relate to your 4 Dietary
Guidelines? Does it meet the recommended daily amount of each food group for you?
Give at least 3 reasons. (10 points)
Yes, certainly my meal plan is a healthy choice and it completely related to my 4 dietary
guidelines in a manner that it has been developed considering the food products whose intake
needs to be increased and are important for the body. Yes, it certainly meets the daily amount
of each food group for me. Firstly, it includes good amount of grains. Secondly, I have
included both fruits and vegetables to my diet. Thirdly, I have included dairy products to my
food diet.