1. What are your target recommendations for each of the following?
Energy 2121
Protein 86.4g
Carbohydrates 324g
Fat 56.5g
Fiber: 25-38g/day
Vitamin D: 15-20 mcg/day
Calcium: 1000-1300mg/day
Iron: 8-18mg/day
Potassium: 4700mg/day
Sodium: less than 2300mg/day
2. How does your diet compare to the recommendations you received from Cronometer when reviewing the following? Discuss and compare your results.
Energy: 110% Intake is slightly over the average requirement, so adjustments may depend on weight goals
Protein 90%--- Intake is adequate to slightly high, but it's usually not a problem unless you have kidney issues.
Carbohydrates 135%-- Intake is higher than the recommendation, which could contribute to the higher energy intake.
Fat 88%--: Intake is adequate and within the range.
Fiber 49%-- Intake is low and should be increased for optimal digestive health.
Vitamin D 64%-- Intake is below the recommended range, so more Vitamin D-rich foods or potentially supplements should be considered
Calcium 91%-- Intake is close to adequate, but could be improved slightly
Iron 350%--- Intake is significantly over the recommended range. Too much iron can be harmful and should be discussed with a healthcare provider
Potassium 75%--- Intake is below recommended, so more potassium-rich foods should be included
Sodium 178%--- Intake is high and should be reduced for optimal heart health
From the dietary analysis provided, it appears that some modifications are needed to balance nutrient intake. For starters, the energy intake is slightly above the average requirement at 110% of the recommended daily intake. This over-consumption might contribute to weight gain over time, so adjustments could depend on weight goals. Similarly, carbohydrate intake is significantly higher than recommended at 135%, which likely contributes to the higher energy intake. A reduction in simple carbohydrates, such as sugars, and a focus on complex carbohydrates, such as whole grains, could help correct this.
Protein intake, on the other hand, is generally adequate, falling at 90% of the recommended intake. While it's slightly lower than the target, it's usually not a problem unless there are underlying kidney issues. Fat intake is also within the recommended range at 88% of the daily recommendation, which is a good balance.
However, fiber intake is a bit concerning, as it is only at 49% of the recommended intake. Increasing fiber consumption is important for optimal digestive health, so incorporating more whole grains, fruits, and vegetables into meals could be beneficial.
In terms of vitamins and minerals, Vitamin D intake is below the recommended range at 64%. More Vitamin D-rich foods or potentially supplements should be considered. Calcium intake, although close to adequate at 91%, could still be improved slightly with a higher...
…quite low. I could increase it by consuming more potassium-rich foods such as bananas, sweet potatoes, and beans.Finally, my sodium intake is too high and needs to be reduced for heart health. This means I should cut back on processed foods and avoid adding extra salt to my meals. Instead, I could use herbs and spices to add flavor.
Overall, these changes will help me align my diet better with the recommended dietary guidelines, thereby supporting my overall health.
4. Write three SMART goals you would like to focus on over the next few weeks? (Watch the video in the course on setting SMART goals for guidance) Remember, goals should be based on the results of the nutrient analysis and specifically focus on nutrient intake.
Goal 1: To decrease energy intake to recommended levels, reduce portion sizes by 15% at each meal over the next four weeks.
Goal 2: To increase fiber intake to meet the recommendation, add one additional serving of fruit, vegetable, or whole grain to each meal for the next six weeks.
Goal 3: To reduce sodium intake to recommended levels, eliminate processed foods from the diet and avoid adding extra salt to meals over the next two months. Replace with herbs and spices for…
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