Diet Analysis: Analyzing Food Intake and Creating a Diet Plan

This assignment focuses on analyzing an individual's dietary habits over a weekday and a weekend, calculating their Body Mass Index (BMI), and designing a healthy one-day diet plan based on Canada's Food Guide (CFG) recommendations and estimated energy requirements. The analysis includes a detailed breakdown of calorie, protein, fat, carbohydrate, fiber, and sodium intake, comparing weekend consumption to weekday consumption and highlighting discrepancies with recommended guidelines. The assignment identifies areas for dietary adjustment, such as reducing high-calorie, high-fat, and high-sugar foods, and increasing servings of fruits and vegetables to improve overall nutritional balance and promote better health.

Name:
PART 1
1) Weight: 60kg
Height: 160cm
2) Calculate your BMI (show your work)
2b) Identify your BMI category :
Normal
3) Complete the following table with the recommended servings from “Eating well
with Canada’s Food Guide.
Gender:female Age:36
Recommended Servings as
per CFG
Vegetables and Fruit 7-8
Grain Products 6-7
Milk and Alternatives 2
Meat and Alternatives 2
4) Calculate your Estimated Energy Requirements (EER) . DO NOT copy the
estimated calorie intake produced by eaTracker. To receive full marks, you must show all
of your work
5) Special Dietary Requirements (Description)
DAILY INTAKE FORM.
Name:
BMI = weight(kg)/height(m)2
BMI=60/(1.60 )2 = 60/2.56= 23.4
BMI:23.4
Adults 19 years and older - Women
EER = 354 - (6.91 x age [y]) + PA x { (9.36 x weight [kg]) + (726 x height [m]) }
=>
EER= 354 - (6.91 x 36) + 1.12 x { (9.36 x weight 60) + (726 x 1.60) } = 2035.224
kcal/day
EER: 2035.224
kcal/day

Day1 weekday
Detailed Food/Fluid Description
(in your own words)
Serving Size /Amount Substitution used for eaTracke
Bread mixed grain 2 slices
Cheddar cheese 1 slice
Lettuce 1 medium leaf
Milk 2% skimmed 300 ml
Bread, whole wheat 100 gr
Chicken 1leg
Mashed potatoe prepared with 2%
milk & margarine
1 cup
Salad made with :Tomato, sauce
onions, green peppers & celery
1 cup
Raw apple 1 small (7cm diameter)
Tortellini with cheese filling 300 gr
Raw Pear 1 medium
Water (all day) 1.5L
Ice cream 2 tbsp
Chocolate milk partly skimmed,
2% M.F.
300ml
Day2 weekend
Detailed Food/Fluid
Description (in your own
words)
Serving Size /Amount Substitution used for
eaTracker
Hot chocolate prepared with
2% skimmed milk
1cup
1 waffle 10.2cm x10.2cm
Jam apricot 3 tbsps
Pizza cheese and pepperoni 3slices
Milk skimmed 2% 1cup
Apple pie homemade 300gr
Cantaloupe raw 300gr
Ice cream 1cup
Biscuits buttermilk 100gr
Pineapple 200gr
Water (all day) 2 L

Healthy Diet Plan – 1-day
Detailed Food/Fluid
Description (in your own
words)
Serving Size /Amount Substitution used for
eaTracker
hot, oatmeal one minute
prepared Quaker
1cup
Milk skimmed, 2% M.F 300ml
Almonds 5 almonds
Bread, mixed-grain 150g
Salmon baked 200g
Vegetable soup 250ml
Chicken breast roasted 200g
rice cooked 1 cup
Red Pepper sweet raw 100g
Apple with skin 1 small (6.5cm
diameter)
Coffee espresso 1small cup
Milk skimmed, 2% M.F. 20ml
Brown sugar 1tsp
Pear, raw, with skin 1 small
Cucumber, raw 100g
almonds 5 almonds
Water 3L

PART 2
The analysis for the weekend day
Quantity Units
Calories
(kcal)
Protein
(g)
Fat
(g)
Carbs
(g)
Fibre
(g)
Sodium
(mg)
Total 3086 83 120 434 23 3967
Breakfast 419 11 9 73 4 370
Hot chocolate,
cocoa, homemade,
prepared w/ 2%
milk
1 cup(s) 193 9 6 27 3 110
Jam type spread,
Double Fruit,
apricot
3 tbsp(s) 123 0 0 30 1 19
Waffle, plain,
frozen, ready-to-
heat, toasted
1 waffle(s)
(10.2cm x
10.2cm)
103 2 3 16 1 241
Lunch 910 41 37 105 6 2059
Fast foods, pizza,
cheese and
pepperoni, regular
crust
3 slice(s) 894 40 36 102 5 2048
Lettuce, iceberg,
raw
2 cup(s) 16 1 0 3 1 11
Dinner 917 15 42 123 4 763
Milk, fluid, partly
skimmed, 2% M.F.
1 cup(s) 122 8 5 12 0 115
Pie, apple,
homemade, 2 crust
300 g 795 7 38 111 4 633
Water, municipal 500 ml 0 0 0 0 0 15
Snacks (all) 840 16 32 133 8 775
Melon, cantaloupe,
raw
300 g 102 3 1 24 2 48
Water, municipal 500 ml 0 0 0 0 0 15
Dessert, frozen, ice
cream, chocolate
1 cup(s) 285 5 15 37 2 100

Quantity Units
Calories
(kcal)
Protein
(g)
Fat
(g)
Carbs
(g)
Fibre
(g)
Sodium
(mg)
Water, municipal 500 ml 0 0 0 0 0 15
Biscuit,
plain/buttermilk,
homemade
100 g 353 7 16 45 2 580
Pineapple, raw 200 g 100 1 0 26 3 2
Water, municipal 500 ml 0 0 0 0 0 15
The analysis shows that she consumed 3086 kilocalories over the weekend. This was
much more than what was consumed over the weekday (2530 kilocalories). She
consumed an average of 2808 kilocalories for the two days against her requirements of
2035 kilocalorie. Consumption of fat was much higher; nearly four times for an
individual whose low levels of physical activity are low. Similarly, carbohydrate
consumption was nearly double her requirements (Health Canada, 2011).
It is prudent that she makes various dietary adjustments to ensure that her daily
consumption is in line with recommended servings as per CFG. She can go slow on
chicken leg roasted (without skin) by reducing the quantity. She also used 1 cup of ice
cream and 100 g of buttermilk biscuits; taking her caloric needs into account, she can do
away with the two. The serving sizes for pizza will also need to be reduced from 3 to 1.
In general, she will need to limit consumption of foods and beverages that are calorie
dense including those with high-fat, high sugar and high-sodium compositions. They
include pastries such pizza and biscuits and sweetened beverages (Adams, 2010).
The servings of grains over the weekend are 12.5 against 6-7 CFG recommended
allowances. This is one of the sources of extra calories consumed as shown in the
analysis. The extra grain servings can be replaced by more servings of fruits and
vegetables that are not only nutrient dense but also provide higher satiety levels
instrumental in curbing frequent consumption of unnecessary meals just like in the health
day in which pear and apples were eaten with skin.
References:
Adams, I. (2010). Carbohydrate Counting.
Health Canada. (2011). Eating Well with Canada's Food Guide: A Resource for
Educators and Communicators. Publications Health Canada.