Diet & Nutrition for Health & Sport: Dietary Intake Assessment Report

This assignment presents a dietary intake assessment report, completed as part of the EDGU 1003 course at the University of Sydney. The student meticulously documents their food intake over two days, detailing the types and amounts of foods and beverages consumed. This information is then used to calculate the number of serves from each food group, as well as average nutrient intakes for protein, fiber, sodium, calcium, iron, and fluids. The report compares the student's eating patterns with the Australian Dietary Guidelines, highlighting areas of compliance and non-compliance. The student discusses their eating habits in relation to the concept of holistic health, their personal philosophy of eating, and the influence of their food choices on their overall well-being. The report analyzes the student's intake of various food groups, including vegetables, fruits, grains, lean meats, dairy, and discretionary foods, and compares it to the recommended servings. The student also analyzes their average intake of selected nutrients (protein, fiber, and sodium) against the recommended daily intakes, identifying deficiencies and excesses and offering explanations for these patterns. The report includes detailed tables of the food diary, total serves of food groups, and nutrient requirements.

Dietary Intake Assessment Template
How to use this template:
• Write down in the columns the food and the amount you think you ate for each day at each meal or snack e.g. 1 banana muffin, 4 Smarties.
Estimate amounts by using tools such as the size of a fist (around 1 cup) or a deck of cards (about 100g).
• Include brands and details where you can e.g. look for the serve size in grams or mLs from the label if that helps.
• Keep your diary with you during the day. Fill it out as you go –don’t rely on your memory at the end of the day. (You can open the document
on your smart phone or jot down in notes or in hardcopy and type it up later to make sure you don’t forget)
• Be honest and write down EVERYTHING you eat and drink, including small things like a cappuccino or a glass of beer/wine.
• Most people ‘forget’small non-meal items especially nibbles and between-meal extras. Don’t change your eating habits but be aware of these
and record them.
• Don't forget what you drink - milk, juice, soft drink, tea or coffee with sugar, sports drink, wine and beer all count as "food".
• Once you have filled out the food diary, tally to number of serves of each food group you had throughout the day in the columns provided.
Once you’ve calculated the number of serves for each food group for the two days, fill out the ‘total serves table’and average the two days.
• You will then use the total serves table to answer the applicable questions in your report.
• You will have completed a sample of this process in the tutorial in weeks 2 and 4, but there will also be a sample assessment on Blackboard for
you to follow should you need.
• Please ensure you answer all of the questions asked in the report section of this template. This will be a large proportion of your marks as you
will be applying the information you have discovered to your daily dietary habits. Adhere to the word limit as specified for each question.
ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY

PERSONAL DETAILS – Table 1
Before you begin, please enter your personal details in the table below. These will be used to calculate your recommended
number of serves for each food group and Recommended Daily Intakes (RDIs) or Adequate Intakes (AIs) for your three chosen
nutrients.
SID
Age 24
Gender Female
ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY

YOUR FOOD DIARY SID: Date: 9th April, 2019 Weekday or weekend:
Weekday
Time What I ate and drank Amount
(cups, mls or grams)
Vegetables Fruit Grain
(cereal)
foods
Lean meat
and
alternatives
Dairy and
alternatives
Discretionar
y Foods
9:00
AM
Kellog’s Crunchy Nut Clusters
Paul’s Farmhouse Gold Full Cream
Milk
Cereal: ½ cup (60
grams)
Milk: 1 cup (240 ml)
- - 2 servings - 2 servings -
11:00
AM
Carman’s Dark Chocolate, Cherry and
Coconut Bars
1 Bar (100 grams) - - 1 serving 1 serving 1 -
1:00 PM Spaghetti and Meatballs (Home-made)
(with Spinach)
Pasta: ½ Cup (120
grams)
Minced meat for meat
balls: ½ Cup
Spinach: ½ Cup (75
grams)
1 serving - 1 serving 1 serving - -
4:00 PM Bulla Creamy Classics: Vanilla and
Boysenberry Ice cream
4 scoops (150 grams) - - - - - 2 servings
6:30 PM Coca cola
Dried Apricots (Royal Nut Company)
1 can (375 ml)
12 apricot halves (60
grams)
- 3 servings - - - 1 serving
9:00 PM Chicken and Cheese Salad
Toasted Garlic Bread (Homemade)
1 cup of cooked
chicken (80 to 100
grams)
Lettuce: 1 cup (75
gram)
1 cube of grated cheese
(40 grams)
2 slices of bread
1 serving - 2 servings 1 serving 1 serving
ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY

(white): 80 grams
TOTAL
SERVE
S
2 servings 3 servings 6 servings 3 servings 4 servings 1 serving
YOUR FOOD DIARY SID: Date: 10th April Weekday or weekend:
Weekday
Time What I ate and drank Amount
(cups, mls or grams)
Vegetables Fruit Grain
(cereal)
foods
Lean meat
and
alternatives
Dairy and
alternatives
Discretionar
y Foods
9:30
AM
Toasted white bread with butter
Strawberry flavored milk (Oak)
Bread: 2 slices (80
gram)
Butter: 1 tablespoon
(20 gram)
Milk: 1 cup (240 ml)
- - 2 servings - 2 servings -
11:30
AM
Chocolate: Bounty Bar 1 Bar (75 grams) - - - - - 1 serving
1:00 PM Chinese Chicken Noodles (Store
bought)
1 Cup (240 grams –
Approximate values)
Cooked chicken (80
grams - approximate
values)
- - 2 servings 1 serving - -
4:30 PM Dried fruit - Diced Apple
Coca cola
A fistful (30 grams)
1 can (375 ml)
1 serving
6:30 Pm Chicken Burger (Homemade) Bread bun: 2 slices: 80
grams (Approximate
values)
Cooked Chicken: 120
1 serving - 2 servings 1 serving - -
ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY

grams
Lettuce: 75 grams
10:00
PM
Bulla Creamy Classics: Vanilla and
Boysenberry Ice cream
4 scoops (150 grams) 1 serving
TOTAL
SERVE
S
1 serving 1 serving 6 servings 2 servings 2 servings 2 servings
ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY

YOUR TOTAL SERVES OF FOOD GROUPS - Table 2
Copy the total serves of each of the five food groups from the food diary above into Day 1 and Day 2 rows. Calculate your average number of
serves of the food groups and then use the recommended the recommended food serves calculator at
https://www.eatforhealth.gov.au/node/add/calculator-servings to work out the number of serves of each food group you should be eating each
day, copied into the last row of the table appropriate for your age and gender.
Time Vegetables and
legumes/beans
Fruit Grain (cereal)
foods, mostly
wholegrain
and/or high
cereal fibre
varieties
Lean meats and
poultry, fish, eggs,
tofu, nuts and seeds
and legumes/beans
Milk, yoghurt, cheese
and/or other
alternatives, mostly
reduced fat
Discretionary foods
DAY 1 2 servings 3 servings 6 servings (all
refined, no whole
grain varieties)
3 servings 4 servings (no
reduced fat
varieties)
1 serving
DAY 2 1 serving 1 serving 6 servings (all
refined, no whole
grain varieties)
2 servings 2 servings (no
reduced fat
varieties)
2 servings
AVERAGE
NUMBER OF
SERVES
1.5 servings 2 servings 6 servings (all
refined, no whole
grain varieties)
2.5 servings 3 servings (no
reduced fat
varieties)
1.5 servings
RECOMMENDE
D NUMBER OF
SERVES*
5 servings 2 servings 6 servings 2.5 servings 2.5 servings 0 to 2.5 servings
ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY

YOUR NUTRIENT REQUIREMENTS– Table 3
Enter the recommended daily intakes (or adequate intakes) for all of the six nutrients in the following table. You can find the values at
https://www.eatforhealth.gov.au/node/add/calculator-nutrients by entering your personal details.
Then, using NUTTAB database as shown in the tutorial in week 4, calculate the average amount of the three nutrients you chose to analyse
matched to your family history of disease, calculated from the foods that you ate:
http://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/foodsearch.aspx
RECOMMENDED DAILY INTAKE
(RDI) OR ADEQUATE INTAKE
(AI)
YOUR AVERAGE INTAKE
PROTEIN (g/day) 46 grams/ day 36.3 grams (very less lean
meat or vegetable sources)
FIBRE (g/day) 25 grams/day 23.2 grams/day (no whole
grains)
SODIUM (salt) (mg/day) 460-920 mg/day 2475 grams/day
CALCIUM (mg/day) 1000 mg/day 1256 mg/day
IRON (mg/day) 18 mg/day 20.42 mg
FLUIDS (mL/day) 2000 ml/day 1500 ml/day
ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY

DIETARY ANALYSIS REPORT
Using the information you have calculated on the previous pages, answer the following questions. Type your answer straight into this word
document, under each question. Word limits are a guide to show you how to approximately balance your answer lengths.
We would recommend that instead of rewriting the figures from the nutrient tables, that you refer to them in-text eg Table 3 shows XYZ. This
will help keep your word count down. Read each question carefully and do not skip any.
QUESTION
1. Discuss how your eating patterns tie into the concept of ‘holistic health’ and your philosophy of eating. Is your food diary a typical
representation of your daily diet? If not, why not? (150 words)
Since I have the privilege to choose and prepare my own food every day, I am able to incorporate foods of my preference everyday which is
why my diet results in positive personal emotions and psychological wellbeing. However, my nutrient excesses and deficiencies (fiber,
protein and sodium) as well as my heavy consumption of packaged food is indicative of a lack of physiological wellbeing as well lack of
environmental sustainability. However, my socially jovial attitude encourages me cook for my friends and family hence resulting in my food
patterns reflecting social wellbeing (Fardet, 2016). Further, my philosophy of eating shows compliance to considering food as a key
influencer in social relationships, but however , does not bear any consideration of animal welfare, as evident by my meat eating habits. My
food diary is representative of my daily diet since I have a sweet tooth and love foods like pastas, meats and cheeses – as evident in my
dietary recall (Perullo, 2016).
2. Discuss and link how well your average intake of the five food groups and discretionary foods (seen in Table 2, calculated from your
food diary) follow the Australian Dietary Guidelines recommendations across the two days recorded. Are any food groups
significantly high or low in intake? If so, is this because you make a conscious effort to eat/avoid these foods? You may round your
food groups up or down to the nearest half so comparison is easier. (300 words)
It can be observed that my average intake of vegetables and legumes is approximately calculated to be of 2 servings which is grossly deficient
in terms of the recommended servings of 5. Such deficiencies as observed in my dietary recall is due to my poor consumption of green leafy
vegetables, legumes and beans. The reason for such a low consumption may be due to the fact since childhood, I was a fussy eater and
generally steered clear of vegetables. Despite my enthusiastic attitude towards trying or cooking new dishes, recipes or ingredients I have also
avoided vegetables, especially of the green leafy type due to my taste preferences. Further, choosing the correct vegetable while shopping for
my groceries feels like a daunting task for me since, which later compels me to opt for convenient processed, packaged or fast food choices.
Further, it can be observed that I am meeting my recommendations of consuming 6 servings of grains on an average. However, it is
worthwhile to mention that a majority of my cereal choices are comprised of the refined type such as pasta or white bread which does not
adhere to the Australian recommendations of incorporating whole grain choices. Such a poor choice of cereal and grain selection can be
estimated to be due to my general dislike towards consuming whole grain breads as their characteristic coarse and dense texture feels
ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY

undesirable to me as compared to the softer refined varieties (Barrett, Probst & Beck, 2018). Further, diet is observed to possess a
considerable serving of discretionary foods, that is of approximately 1 to 2 servings whereas the Australian recommendations necessitate its
avoidance or a maximum limit of 2.5 servings. Once again, such high consumption is due to my preference for convenience food and
beverages since they are less time consuming to eat or prepare considering my busy schedule as a student (Fortin & Yasbeck, 2015).
3. State which three nutrients you chose to analyse and after referring the reader back to Table 3, were there any nutrients that were
much higher or lower than the recommended intake appropriate for your age and gender? For your three chosen nutrients, critically
analyse your foods and beverages and link the medium to high intakes of the nutrients to which foods would have contributed
towards these levels. If you consumed less than 50% of the RDI/AI for any of the three nutrients, which foods or meals are rich
sources of that nutrient that you should incorporate into your diet? (600 words)
The three nutrients which I wish to analyse are my intake of proteins, dietary fiber and sodium. Of these nutrients it was observed that the
micronutrient sodium as well as my average intake of calcium was found to be in excess as compared to my RDA.
Firstly, I must correct my low intake of protein and ensure consumption of foods rich in the same, such as lean meats like fish and chicken
and vegetarian proteins like legumes and beans (Herring et al., 2018). As per my dietary recall, it can be observed that I mainly consume
protein rich meat products such as beef and chicken, in inadequate quantities throughout the day since some of my meals of the day comprise
of only food item. However, to increase my intake of protein I must incorporate more of lean meats such as chicken, eggs and fish, since they
provide approximately 100 to 120 grams of protein per 100 grams of serving and are also devoid of high levels of saturated fats as compared
to red meat sources. Further, along with lean meats I must also incorporate vegetarian protein sources such as legumes and beans since they
provide approximately 60 to 80 grams of protein per 100 grams of serving and are also rich in additional nutrients like fiber, iron, calcium and
magnesium (Casperson & Roemmich, 2017). Additionally, incorporation of dairy foods like low fat skimmed milk, yogurt or cheeses can be
beneficial since these contain approximately 100 to 120 grams of protein and are low in saturated fats and are rich in calcium. However I
must not rely completely on vegetarian proteins since these are devoid of the 10 essential amino acids required by the body as compared to
lean meat based sources of protein (Wu, 2016).
Secondly I must correct my deficient consumption of dietary fiber. Even though my intake of dietary fiber is not deficient to a significant
extent, it is worthwhile to consider that most of my dietary fiber is obtained from refined carbohydrate foods such as white bread and refined
flour based pastas. Hence, to correct the same, I must incorporate high fiber foods such as whole grain breads and pastas, along with nuts,
seeds and fruits and vegetables with skins (Surampudi et al., 2016). Firstly, I must seek to replace my white bread and refined pasta
consumption with whole grain or whole wheat varieties and replace refined breakfast cereal consumption with whole grains such as oats since
these contain 2 to 5 grams of fiber per 100 grams. Additionally, I must also incorporate nuts and seeds as well as fruits and vegetables
containing skins since these contain dietary fiber of 3 to 5 grams and 1 to 2 grams respectively for every 100 grams. Such foods will not only
increase my dietary fiber consumption but will also enhance my consumption of antioxidants, vitamins A, B and C and minerals like Iron
(Aleixandre & Miguel, 2016).
Thirdly, I am aiming to reduce my intake of sodium which can be done by reducing my consumption of processes and packaged foods since
these have been estimate to contain high amounts of sodium in the ranges of 800 to 1200 mg per 100 grams. Likewise, during cooking my
own food I must ensure to reduce my usage of table salt to no more than 1 to 2 teaspoons per day which will amount to approximately 1 to 3
ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY

mg of sodium. Further, I must carefully check the labels before purchasing packaged raw ingredients like butter or cheese since are also
generally rich in salt and additives contributing to high sodium content (O’Donnell, Mente & Yusuf, 2015).
While none of my nutrient consumption was recorded to be less than 50% of my RDA, it must be noted that my water intake has to be
increased. Further, despite meeting my iron needs, I must increase consumption of iron rich foods such as green leafy vegetables, nuts and
seeds (Eussen et al., 2015).
4. Using appropriate literature discuss any potential implications of your current intake. For example any diseases that you are at risk
of developing if your intake remains as is. If by chance your intake is perfect, discuss the positive influence of your diet on your future
health. (550 words)
After evaluating the above outlined dietary recall and food pattern, it can be observed that, if not corrected in a timely manner, my diet may
increase my risk of acquiring harmful immunological and metabolic diseases.
Firstly, my excessive intake of sodium must be correct at the earliest. High sodium intake has been linked with high blood pressure or
hypertension. If the same is left uncorrected, the high blood pressure may aggravate to development of cardiovascular diseases like
arrhythmia, strokes and internal hemorrhages or even paralysis, vascular dementia and loss of cognitive functioning of any stroke occurs in
the cerebral area (Farez et al., 2015). Further, high intake sugary foods such as ice creams, chocolates and beverages must be corrected.
Consumption of high intake of sugar has been linked with increased acquisition of metabolic disorders such as hyperglycemia and diabetes
which further, it left uncorrected, have been linked to aggravation of metabolic symptoms such as hyperlipidemia, obesity, adiposity and
atherosclerosis (Vermeulen et al., 2018). Another key aspect of my diet which must be corrected is my deficient intake of protein. Protein is
the nutrient linked with the development and repair of muscles and hence a low protein diet has been linked to muscle loss, catabolism,
fatigue and weakness. Since proteins are a key component of antibodies, a low intake of protein will result in low loss of antibody
proliferation and reduced immune functioning (Song et al., 2016).
My diet is also high in refined carbohydrates such as white and refined flour based pastas. Even though these may be adequate to meet my
recommended intake of carbohydrates, a high consumption of such refined carbohydrates can lead to negative health implications. Refined
carbohydrate foods are highly processed and are easily metabolized to sugar upon intake and digestion. Hence a high consumption of such
foods will result in high sugar levels in the body resulting in increased susceptibility of the above mentioned diseases associated with high
sugar consumption. Further, due to intake of such foods my diet is also devoid of dietary fiber. A low consumption of dietary fiber is
associated with constipation and possibility of gastrointestinal bleeding and acquisition of colorectal cancer (Dehgan et al., 2017).
Additionally, my diet is low in water intake and instead my fluid intake is comprised mainly of sugary beverages such as soft drinks. A diet
low in water has been linked to dehydration, loss of skin integrity and a possibility of acquiring renal diseases such as urinary tract infections
and renal stones (Gandy, 20150. Also most of my protein sources are acquired from red meats, chicken and whole fat milk. While these may
be rich sources of essential amino acids such and calcium, apart from chicken, such foods are generally rich in saturated fats. If consumption
of such food is left uncorrected, it will result in increased adiposity resulting in atherosclerosis and acquisition of cardiovascular diseases and
obesity (Bhasin et al., 2018). Hence, in addition to these, I must seek to incorporate alternative protein sources such as vegetarian proteins
ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY

like beans and legumes and lean meats like chicken and fish. Additionally, my diet is highly deficient in core food groups such as green leafy
vegetables and whole fruits. A lack of such consumption will result in possible micronutrient deficiencies, inadequate fiber intake and
inadequate antioxidant consumption which may increase the susceptibility of oxidative stress and carcinogenic diseases (Turati et al., 2015).
5. What are the main improvements that need to be made to better meet your recommendations? Please discuss five practical changes
you could implement in your daily diet to make these improvements and be specific with which foods this could include and how you
would make substitutions to your current diet successfully. (400 words)
Considering my inadequate nutrient intake and food patterns mentioned above, I have planned to incorporate the following five practical
changes:
 Improve my intake of dietary fiber: This will be done my replacing my intake of refined carbohydrates with whole grain sources, within
the next 2 weeks and try to maintain these changes for at least a month and gradually seek to incerase my compliance. This will involve
gradually replacing foods like white bread and pasta and replace it with whole wheat or multigrain bread, brown rice and whole wheat
varieties of pasta. Further this will also involve replacing my intake of sugary brekafast cereals with whow grain varieties such as oats
(Farvid et al., 2016).
 Improve my intake of healthy protein: This will be done by modifying my meals which contain only one dish and incorporate a more
comprehensive meal including whole grains and lean meat sources. Further, my consumption of red meat like beef must be replaced with
lean meat sources like chicken, egg whites and fish and maintain the serving size consumption of 2 to 3 servings for at least a month.
Further I must also increase my consumption of vegetarian foods like legumes, soybeans and green beans as well as dairy products like
low fat milk and yogurt (Farvid et al., 2017).
 Reduce my intake of sodium: This will be done by reducing my intake of processed food consumption gradually which will involve
realistic reductions like limiting such consumption to just once a week and further reducing it within the following 6 months. Further, I
must ensure that during cooking and eating, my intake and usage of table salt is limited to no more than 1 to 2 teaspoons per day (Webb et
al., 2017).
 Maintain healthy levels of iron: This will be done by incorporating my diet with iron rich foods like green leafy vegetables, nuts, seeds
and soybeans. I will also incoporate consumption of Vitamin C foods like citrus fruits since this nutrient aids in absorption of iron. Since
females require higher iron intake due to their menstrual cycle, I will also monitor my haemoglobin levels every month (Wu, Lesperance
& Bernstein, 2016).
 Reduce intake of saturated fat and sugar: This will be done by replacing high fat foods like red meat and whole milk, with reduced fat,
lean sources such as chicken, fish, egg whites, legumes, beans and low fat milk and yogurt. To reduce sugar intake, I must replace sugary
breakfast cereal with whole wheat like oats, drink more of water instead of sugary beverages, replace dried with whole fruits sources and
repalce sugary desserts and bars with healthier sugar sources like fruits (DiNicolantonio, Lucan & O’Keefe, 2016).
ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY

ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY

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Barrett, E. M., Probst, Y. C., & Beck, E. J. (2018). Cereal fibre intake in Australia: a cross-sectional analysis of the 2011–12 National
Nutrition and Physical Activity Survey. International journal of food sciences and nutrition, 69(5), 619-627.
Bhasin, S., Apovian, C. M., Travison, T. G., Pencina, K., Moore, L. L., Huang, G., ... & Knapp, P. E. (2018). Effect of protein intake on lean
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ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY

Vermeulen, E., Knüppel, A., Shipley, M. J., Brouwer, I. A., Visser, M., Akbaraly, T., ... & Nicolaou, M. (2018). High-Sugar, High-Saturated-
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supported policy strategy to decrease sodium intake: global analysis across 183 nations. bmj, 356, i6699.
Wu, A. C., Lesperance, L., & Bernstein, H. (2016). Screening for iron deficiency. Policy Statement, 23, 171-177.
Wu, G. (2016). Dietary protein intake and human health. Food & function, 7(3), 1251-1265.
ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY