Nutritional Analysis Project Yuna Lee DFM 253 7/15/2010
Jul 9, 2010 Yuna Lee, ylee36@hotmail.com Profile: Yuna Lee, Daily Food Log for Jun 28, 2010 Breakfast Bread, White, Toasted 4.45 sl. 300 kcal BRUEGGER'S BAGELS Jelly or Jam, 1.5 svg. 75 kcal Strawberry Lunch KRAFT FREE Salad Dressing, Ranch, Fat Free 3 T. 72 kcal FRESH EXPRESS Salad Blend, Lettuce Trio 3 c. 18 kcal Chicken, Breast, Meat Only, Boneless, Skinless, Fried 3 oz. 159 kcal Dinner Rice, White, Long Grain, Boiled 1 c. 205 kcal Cabbage, Chinese (Pak Choi or Bok Choy), 1 c. 20 kcal Boiled, Drained, with Salt Added Green Beans, Boiled, Drained 1 c. 44 kcal Sausage, Vienna, Beef and Pork, Canned 7 item 260 kcal Snacks QUAKER Brown Sugar OATMEAL 0.75 c. 158 kcal SQUARES Cereal Banana 1 item 105 kcal Total: 1416 kcal Jul 9, 2010 Yuna Lee, ylee36@hotmail.com Profile: Yuna Lee, Daily Food Log for Jul 03, 2010 Breakfast McDONALD'S Scrambled Eggs, Two 2 item 170 kcal McDONALD'S Sausage Patty 1 item 170 kcal McDONALD'S Biscuit 0.5 item 130 kcal McDONALD'S Plain Hotcakes 2 item 233 kcal MCDONALD'S McCafe Coffee, Iced Vanilla 0.8 item 120 kcal Latte, Non Fat Milk, Medium Syrup, Pancake 0.08 c. 60 kcal Lunch Dinner TYSON Chicken Wings, Barbecue Style 3 pc. 200 kcal Corn, Yellow, Sweet, Boiled, Drained 1 c. 157 kcal TREE TOP Applesauce, Strawberry 1 c. 140 kcal Snacks Grapes, Red or Green 1 c. 104 kcal Watermelon 1 c. 46 kcal Total: 1530 kcal
Fat Breakdown for Jun 28, 2010 - Jul 03, 2010 Source of Fat * Transfat data is not yet reported by all sources and therefore may be under-represented. Saturated Fat 9% Monounsaturated Fat 11% Polyunsaturated Fat 5% Trans Fatty Acid 0% Unspecified 2% Intake vs. Goals for Jun 28, 2010 - Jul 03, 2010 Energy Fat Nutrient DRI Intake % Kilocalories 1232 kcal 1,473.41 kcal 120% Protein 38.1 g 61.29 g 161% Carbohydrate 135.0-195.0 g 216.2 g Fat, Total 26.0-46.0 g 43.9 g Saturated Fat < 12 g 14.17 g 118% Monounsaturated Fat * 17.83 g Polyunsaturated Fat * 8.72 g Trans Fatty Acid * 0 g Cholesterol < 300 mg 427.29 mg 142% Essential Fatty Acids Omega-6 Linoleic 12 g 6.52 g 54% Carbohydrates Other Vitamins Minerals Omega-3 Linolenic 1.1 g 0.75 g 68% Dietary Fiber, Total 25 g 15.06 g 60% Sugar, Total * 86.04 g Water 2.7 L 0.6 L 22% Alcohol * 0 g Thiamin 1.1 mg 1.08 mg 98% Riboflavin 1.1 mg 1.2 mg 109% Niacin 14 mg 17.9 mg 128% Vitamin B6 1.3 mg 1.43 mg 110% Vitamin B12 2.4 µg 1.46 µg 61% Folate (DFE) 400 µg 506.88 µg 127% Vitamin C 75 mg 121.59 mg 162% Vitamin D (ug) 5 µg 0.38 µg 8% Vitamin A (RAE) 700 µg 482.39 µg 69% Vitamin A (IU) * 6,229.22 IU alpha-tocopherol (Vit E) 15 mg 2.56 mg 17% Calcium 1000 mg 427.79 mg 43% Iron 18 mg 15.02 mg 83% Magnesium 310 mg 154.11 mg 50% Potassium 4700 mg 1,780.33 mg 38% Zinc 8 mg 5.84 mg 73% Sodium 1500 mg 2,353.93 mg 157%
My Pyramid Analysis for Jun 28, 2010 - Jul 03, 2010 Goal* Actual % Goal Grains 5.0 oz. eq. tips 5.2 oz. eq. 104.6% Vegetables 1.5 cup eq. tips 3 cup eq. 200% Fruits 1.5 cup eq. tips 1.9 cup eq. 126.7% Milk 2.0 cup eq. tips 0 cup eq. 0% Meat &Beans 4.0 oz. eq. tips 9.7 oz. eq. 243% Discretionary 171.0 256.5 150% Your results are based on a 1232 calorie pattern. Make Half Your Grains Whole! Aim for at least 2.5 oz. eq. whole grains. Vary Your Veggies! Aim for this much every week: Dark Green Vegetables = 2.0 cups weekly Orange Vegetables = 1.5 cups weekly Dry Beans &Peas = 2.5 cups weekly Starchy Vegetables = 2.5 cups weekly Other Vegetables = 5.5 cups weekly Oils: Aim for 4.0 teaspoons of oil a day. *My Pyramid contains recommendations only for calorie levels up to 3,200 per day. If Diet Analysis Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use the Pyramid. **CAUTION!Recipes and Custom Foods are not included on the MyPyramid Report, as pyramid values for these cannot be calculated.
Issue 1 = Consumed 142% of Cholesterol per Intake vs. Goal Report Problem Statement = At risk for Stroke Pg. 157, Section = Heart Disease, Most people realize that elevated blood cholesterol is a major risk factor for cardiovascular disease. Cholesterol accumulates in the arteries, restricting blood flow and raising blood pressure. Blood cholesterol level is often used to predict the likelihood of a person s suffering a heart attack or stroke; the higher the cholesterol, the earlier and more likely the tragedy. Pg. 157, Section = Risks from Cholesterol, Dietary cholesterol also raises bllod cholesterol and increases the risk of heart disease. Pg. 627, Section = The Result: Heart Attacks and Strokes, Restricted blood flow to the brain causes a transient ischemic attack (TIA) or stroke. Pg. 123, Table 4-2 = Dietary Fibers: Their Characteristics, Food Sources, and Health effects in the Body, Soluble fiber help lower blood cholesterol by binding bile in the body which results in lowering risk of heart disease. Pg. 157, Section = Risks from Cholesterol, Eating less fat from meats, eggs, and milk products helps lower dietary cholesterol intake. People with high blood cholesterol, however, may benefit from limiting daily cholesterol intake to less than 200 milligrams. Pg. 392, Section = Defending Against Heart Disease, Vitamin C supplements may reduce the risk of heart disease. Some studies suggest that vitamin C protects against LDL oxidation, raises HDL, lowers total cholesterol, and improves blood pressure. Pg. 647, Table 18-11 = Dietary Guidelines and recommendations for Chronic Diseases Compare, Dietary Guidelines for lowering the risk of heart disease are maintaining a healthy body weight, engaging in regular physical activeity, kepping total fat 20-35%, limiting saturated and trans fats intake, seleting fiber-rich fruits, vegetables, and whole grains, using little sugar and salt, and drinking alcohol in moderation. Issue 2 = Consumed 54% of fiber per Intake vs. Goal Report Problem Statement = At risk for Colorectal Cancer Pg. 625, Figure 18-3 = Risk Factors and Chronic Diseases, Low complex carbohydrates/fiber intake is one of the risk factors that causes cancers. Pg. 644, Table 18-9 = Factors Associated with Cancer at Specific Site, Colorectal cancer is associated with Low intakes of fiber, folate, vitamin D, and vegetables. Pg. 122, Section = GI Health, Dietary fibers enhance the health of the large intestine. The healthier the intestinal walls, the better they can block absorption of unwanted constituents. Pg. 122, Section = Many, but not all, research studies suggest that increasing dietary fiber protects against colon cancer. People who ate the most dietary fiber (35 grams per day) reduced their risk of colon cancer by 40 percent compared with those who ate the least fiber (15 grams per day). Plant foods vegetables, fruits, and whole-grain products reduce the risks of colon and rectal cancers. Fibers may help prevent colon cancer by diluting, binding, and rapidly removing potential cancer-causing agents from the colon. Pg. 645, Section = Recommendations for reducing Cancer Risk, Fiber may protect against cancer by binding, diluting, and rapidly removing potential carcinogens from the GI tract.
Issue 3 = Consumed 142% of Cholesterol per Intake vs. Goal Report Problem Statement = At risk for Atherosclerosis Pg. 147, Section = Roles of Sterols, Cholesterol s harmful effects in the body occur when it forms deposits in the artery walls. Therese deposits lead to atherosclerosis. Pg. 587, Section = Blood cholesterol, As blood cholesterol rises, atherosclerosis worsens. Pg. 628, Table 18-3 = Risk Factors for CHD, Major risk factors for CHD (modifiable) is high blood LDL cholesterol. Pg. 629, Section = Atherogenic Diet, An atherogenic diet high in saturated fats, trans fat, and cholesterol elevates LDL cholesterol. Pg. 392, Section = Defending Against Heart Disease, Antioxidant nutrients taken as supplements also seem to slow the early progression of atherosclerosis. Epidemiological studies suggest that people who eat foods rich in vitamin E have relatively few atherosclerotic plaques and low rates of death from heart disease. Vitamin E defends against LDL oxidation, inflammation, arterial injuries, and blood clotting. Vitamin C supplements may reduce the risk of heart disease. Some studies suggest that vitamin C protects against LDL oxidation, raises HDL, lowers total cholesterol, and improves blood pressure. Vitamin C may also minimize inflammation and the free-radical action within the arterial wall. Pg. 630, Section = Atherogenic Diet, Diets rich in fruits, vegetables, and whole grains seem to lower the risk of CHD even more than might be expected based on risk factors such as LDL cholesterol alone. Pg. 630, Section = Recommendations for Reducing Coronary Heart Disease, Lowering LDL significantly reduces the incidence of CHD. Pg. 631, Section = Recommendations to reduce the risk of CHD focus on lifestyle changes. To that end, people are encouraged to increase physical activity, lose weight (if necessary), implement dietary changes, and reduce exposure to tobacco smoke either by quitting smoking or by avoiding secondhand smoke. Pg. 632, Table 18-5 = Strategies to reduce Risk of CHD, Soluble fibers: Choose a diet rich in vegetables, fruits, whole grains, and other foods high in soluble fibers. Added sugars: Minimize intake of beverages and foods with added sugars. Plant sterols and stanols: Consume food products that contain added plant sterols or stanols. Soy: Consume soy foods to replace animal and dairy products that contain saturated fat and cholesterol. Issue 4 = Consumed 43% of calcium per Intake vs. Goal Report Problem Statement = At risk for Osteoporosis Pg. 421, Section = Calcium Deficiency, A low calcium intake during the growing years limits the bones ability to reach their optimal mass and density. Pg. 422, In Summary = Calcium (continued), Calcium Deficiency Symptoms are stunted growth in children; bone loss (osteoporosis) in adults. Pg. 433, Table H12-1 = Risk Factors and Protective Factors for Osteoporosis, Lifetime diet inadequate in calcium and vitamin D. Pg. 434, Section = Maximizing Bone Mass, With little or no calcium from the diet, the body must depend on bone to supply calcium to the blood bone mass diminishes, and bones lose their density and strength.
Pg. 433, Table H12-1 = Risk Factors and Protective Factors for Osteoporosis, Lifetime diet rich in calcium and vitamin D. Pg. 434, Section = Maximizing Bone Mass, To maximize bone mass, the diet must deliver an adequate supply of calcium during the first three decades of life. With little or no calcium from the diet, the body must depend on bone to supply calcium to the blood bone mass diminishes, and bones lose their density and strength. Pg. 434, Section = Minimizing Bone Loss, Not only does dietary calcium build strong bones in youth, but it remains important in protecting against losses in the later years. Pg. 435, Section = Physical Activity and Body Weight, Physical activity may be the single most important factor supporting bone growth during adolescence. When muscle work, they pull on the bones, stimulating them to develop more trabeculae and grow denser. To keep bones healthy, a person should engage in weight training or weight-bearing endurance activities (such as tennis and jogging or vigorous walking regularly. Issue 5 = Consumed 56% of iron per intake vs. Goal Report Problem Statement = At risk for Microcytic Anemia Pg. 446, Section = Assessment of Iron Deficiency, the lack of iron limits hemoglobin production. Pg. 446, Section = Iron Deficiency and Anemia, The term iron-deficiency anemia refers to the severe depletion of iron stores that results in a low hemoglobin concentration. Without adequate iron, energy metabolism in the cells falters. Pg. 449, Section = Iron Recommendations and Sources, To obtain enough iron, people must first select iron-rich foods and then take advantage of factors that maximize iron absorption. Pg. 449, Section = Dietary Guideline for Americans 2005, Women of childbearing age who may become pregnant should eat foods high in heme-iron and/or consume iron-rich plant foods or iron-fortified foods with an enhancer of iron absorption, such as vitamin C-rich foods. Pg. 450, Section = Maximizing Iron Absorption, For maximum absorption of non-heme iron, eat meat for MFP and fruits or vegetables for vitamin C. Issue 6 = Consumed 157% of sodium per Intake vs. Goal Report Problem Statement = At risk for Hypertension Pg. 410, Section = Sodium and Hypertension, A high sodium intake was considered the primary factor responsible for high blood pressure. Salt has a greater effect on blood pressure than either sodium or chloride alone or in combination with other ions. Pg. 413, Section = Sodium Toxicity and Excessive Intakes, The immediate symptoms of acute sodium toxicity are edema and hypertension. Pg. 635, Section = Risk Factors for Hypertension, Among those with hypertension, approximately 30 to 50 percent have blood pressure that is sensitive to salt. Pg. 410, Section = Sodium and Hypertension, Overweight people also appear to be particularly sensitive to the effect of salt on blood pressure. For them salt restriction helps to lower their
blood pressure. Reducing salt intake causes no harm and diminishes the risk of hypertension and heart disease. Pg. 635, Section = Weight Control, Weight loss alone is one of the most effective nondrug treatments for hypertension. Even a modest weight loss of 10 pounds can lower blood pressure significantly. Pg. 635, Table 18-6 = Lifestyle Modifications to Reduce Blood Pressure, DASH eating plan: Adopt a diet rich in fruits, vegetables, and low fat milk products with reduced saturated rat intake is expected to reduce 8-14 mmhg in Systolic Blood Pressure. Sodium restriction: Reduce dietary Sodium intake to less than 2400 milligrams sodium (less than 6 grams salt) per day is expected to reduce 2-8 mmhg in Systolic Blood Pressure. Physical activity: Perform aerobic physical activity for at least 30 minutes per day, most days of the week is expected to reduce 4-9 mmhg in Systolic Blood Pressure.