Food and Nutrition Assignment: Dietary Analysis and Goals

This assignment presents a student's analysis of their food records and dietary intake. The student was surprised by the high calorie and fat intake exceeding recommended DRIs, attributed to changes in eating habits after living independently. The analysis reveals excessive calorie, carbohydrate, protein, and fat consumption, linked to increased fast food and processed food intake. The student proposes dietary changes, including consuming whole grains, vegetables, fruits, low-fat dairy, and lean proteins, while reducing sugary drinks and processed foods. The student also sets personal nutrition goals to reduce fast food, increase water intake, and incorporate exercise to achieve nutrient intake based on recommended DRIs. The student provides references to support the analysis.

Running head: FOOD AND NUTRITION
FOOD AND NUTRITION
Name of the Student:
Name of the University:
Author note:

1FOOD AND NUTRITION
Question 1 (Paraphrase)
Upon viewing my food records, I was quite surprised at the results indicating that that my
intake of total calories and fat are exceeding than the recommended DRIs, since I believed that I
consumed foods in just the right amounts and not in excess. However, after reflecting I realized
and agreed to the fact that my food intake, choices of food selection and quality of diet are
indeed poor. This can be due to the sudden changes in dietary patterns and habits I encountered
ever since me and my brother began to live alone. Not only have I been unable to accommodate
the time to prepare healthy, home cooked food due to my tight schedule as a full time worker and
student, but me and my brother generally revert to purchasing convenient, ready-to-eat takeaway
fast foods, which are generally rich in sodium, saturated fats, sugars and calories. A key reason
for such patterns is because of our complete lack of cooking skills and previous dependency on
our mother, who always cooked and served food at home on her own from scratch.
Question 2
Upon viewing my actual as compared to recommended intakes from the nutrient report,
one of first aspects that I observed were my excessive calorie intake. I was however, not
surprised of the exceeding values considering the high calorie fast foods which I have been
consuming lately. The next result which surprised me however, is my carbohydrate intake, which
was exceeding that the recommended values. I was surprised because even when while living
with my mother, I consumed considerable amount of grain based foods as I am engaging in now
and hence, was under the perception that my carbohydrate intake was under control. However, I
recalled my consumption of foods rich in added sugars like sodas, desserts and packaged

2FOOD AND NUTRITION
crackers have increased which must have contributed to my high carbohydrate intake. The report
also revealed that I was exceeding my consumption of proteins and fats which was not a surprise
to me considering that my intake of fried foods like fries, meats like hams and high fat,
processed foods like cheese, sauces and mayonnaise have increased as compared to the time
when I lived with my mother.
Question 3 (Paraphrase)
Grains: Instead of refined varieties, I must consume whole grain varieties of
carbohydrates like brown rice and oatmeal and whole wheat or multigrain varieties of breads,
crackers, pastas, rice and noodles. I must also restrict my consumption of sugary desserts and
sodas.
Vegetables: I must increase my consumption of green leafy vegetables like, spinach,
collards, broccoli as well as include foods with a variety of bright colors like tomatoes, carrots,
sweet potatoes and bell peppers.
Fruits: Instead of sugary desserts and processed juices or beverages, I must increase my
consumption of whole fruits like apples, bananas, citrus fruits, cranberries, apricots in main
meals like breakfast as well as in between as snacks.
Dairy: I must replace soda with increased water intake of 8 to 10 glasses per day. My
dairy intake must include low fat varieties like skimmed milk and low fat yoghurt.
Protein foods: I must replace my consumption of a red meats and processed meats with
lean and vegetarian varieties like skinless chicken, fatty fish, eggs, legumes, beans and soy
products like tofu.

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Empty calories: A major source of empty calories is my high intake of soda and
condiments like sauces and mayonnaise. I must replace the same by increasing my water intake
and cooking food at home, with reduced added salt and preparation of homemade dressings and
addition of herbs and spices.
Question 4
Initially, I did not have any personal dietary or nutrition goals since I was largely
unaware of my present nutrient and dietary habits and believed that I was free from any health
concerns. Based on this analysis, I have realized that my food choices are poor and that I am at
risk of gaining weight and health complications associated with obesity, cardiovascular diseases
and metabolic diseases like diabetes. This has prompted me to develop personal nutritional goals
and incorporate change in my present dietary and food intake behaviors. These goals will
include, reducing my intake of fast foods, desserts and soda as well as increasing my intake of
water, low fat dairy, lean and vegetarian sources and colorful fruits and vegetables. I believe
these goals, along with incorporation of moderate exercise will assist me to achieve nutrient
intakes based on recommended DRIs.

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Bibliography
American Diabetes Association, 2018. 7. Obesity management for the treatment of type 2
diabetes: standards of medical care in diabetes—2018. Diabetes care, 41(Supplement 1), pp.S65-
S72.
Bowman, S.A., 2017. Added sugars: definition and estimation in the USDA food patterns
equivalents databases. Journal of Food Composition and Analysis, 64, pp.64-67.
Bray, G.A., Frühbeck, G., Ryan, D.H. and Wilding, J.P., 2016. Management of obesity. The
Lancet, 387(10031), pp.1947-1956.
Cohen, E., Cragg, M., deFonseka, J., Hite, A., Rosenberg, M. and Zhou, B., 2015. Statistical
review of US macronutrient consumption data, 1965–2011: Americans have been following
dietary guidelines, coincident with the rise in obesity. Nutrition, 31(5), pp.727-732.
DeSalvo, K.B., Olson, R. and Casavale, K.O., 2016. Dietary guidelines for
Americans. Jama, 315(5), pp.457-458.