Diet Analysis

Diet Analysis






Diet Analysis

Day 1

Oatmeal 80 g

Milk 500 ml

Water 4 cups

Bacon Ranch Grilled Chicken Salad 120 g

Kale and Farro Salad 100 g

Avocado Spread 1 piece

Black Coffee 1 cup

Cheese 1 piece

Fruit Blend 1

Salted Chocolate bites 1pct

Day 2

Hot Chocolate 1 cup

Whole Grain Oatmeal 100 g

Water 3 cup

Banana 110 g

Noodles 100 g

Beef 100 g

Cucumber 50 g

Omelet 1 item

Beef 120 g

Mustard Greens 50g

Day 3

Cereals 70 g

Avocado 100 g

Milk 1 cup

Water 4 cups

Diet coke 300 ml

Mixed tea 1 cup

Ancho chipotle chicken panini 150 g

Caramel Frappe 1 cup

Cheese Bacon 120 g

Fries 1 item and 2tablespoons Heinz Ketchup

Nutrients Contents in Day 1

Calories 37% – goal 35 %

Fat 40 % – goal 35%

Saturates 47% – goal 49%

Cholesterol 15% – goal 13%

Protein 18% – goal 15 %

Carbohydrates 22.8% – goal 30 %

Nutrients intake in Day 2

Calories 55% – goal 30%

Fat 32% – goal 35%

Saturates 45% – 45%

Cholesterol 18% – goal 15%

Protein 23% – goal 12%

Carbohydrates 25% – goal 28%

Nutrients intake in Day 3

Calories 82% – goal 35%

Fat 120% – goal 35%

Saturates 168% – goal 50%

Cholesterol 82% – goal 20%

Protein 46% – goal 15%

Carbohydrates 53% – goal 30%

Average Nutrients Intakes

Calories 58.9%

Fat 49%

Saturates 64%

Cholesterol 55%

Protein 27%

Carbohydrates 37%

Improved Diet

Fruit and Maple Oatmeal 80 g

Artisan Grilled Chicken Sandwich 120g

Fruit ‘n Yogurt Parfait 1 item

Iced Nonfat Caramel Mocha 1 cup

Water 4 cups

Milk 50 g

Cucumber 50 g

Banana 65 g

Boiled egg 1 item

Nutrients intake Contents

Calories 37%

Fat 40%

Saturates 48%

Cholesterol 14%

Protein 17%

Carbohydrates 31%

Sodium 45%

In the first two days, my nutrients consumption was average. The contents of calories, fat, saturates, cholesterol, protein, and carbohydrates seemed to be relatively standard and quite in good shape. Based on the fact that I have to participate in morning runs and some other outdoor activities, my body requires a substantial amount of carbohydrates and calories. That did not reflect on my menu and could harm my body. Exercising requires an adequate supply of nutrients since one is burning a lot of fats and calories. My third-day food items were somewhat awful. The quantities of calories, fat, saturates, cholesterol, protein, and carbohydrates were significantly higher than average. The contributing factor is the fact that most weekends I prefer taking fast-foods. On weekends I also do not take part in any exercising activities. As such, such enormous contents of nutrients can harm the body. Too much consumption of those nutrients can lead to obesity, diabetes, blood pressure and some cancers. As such, I would significantly reduce the amount of fat, saturates, proteins, while relatively increasing small quantities of calories and carbohydrates that are essential in my body nutrients intakes. I would avoid taking items like chicken, beef, cheese, bacon, and milk as they massive quantities of fat, saturates, protein and calories. Meals like cereals, oatmeal, whole grain, cucumber, avocado spread and bananas are highly recommendable due to their balance nutrient contents.

Waist to Hip Ratio Calculator

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Waist measurement:  34 cm

Hip measurement:  36 cm

Measure your waist at the narrowest point and your hips at the widest point. (explanation)


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Your waist-hip ratio


WHR for male Classification

0.95 or lower Low health risk

0.96 to 1.0 Moderate risk

1.0 or higher High risk

Pear shape (low health risk)

Men with a ratio of 0.95 or below and with pear-shaped bodies are in the lower risk category for health problems such as heart disease, type 2 diabetes and some forms of cancer. In pear-shaped bodies, the fat tends to gather around the hips and buttocks, rather than the waist. It is purely down to genetics. However, The NHS notes that even pears are at higher risk if their waist measurement exceeds 37 inches / 94cm for men or 31.5 inches / 80cm for women.

Military Body Fat Report, BMI Calculator Report

Selected data record: None

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Convert x’x” to Inches

Feet 5 Inches

= 68 inches

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Weight: 164 lbs.

Neck average: 15 inches

Waist average: 34

Calculate Body Fat Percentage

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Body fat percentage:


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Max body fat percent:


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Maximum weight:

176 Lbs

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Body fat in weight:

30.9 Lbs

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Lean body weight:

133.1 Lbs

The 18.8% body fat is under the 26.0% maximum allowed by the Department of Défense for males in the 21-27 age group. Based on Table 2-1 in Army Regulation 40-501, the maximum weight for your gender, height, and age group is 176 pounds.

In the past three years, my body has not been consistent. For instance, in 2018, my body weight was 159 lbs., in 2019 was 156 lbs., and currently, bodyweight stands at 164 lbs. My BMI, body fat percentage, hips and waist standards are okay. Perhaps, what led to a relative decline in my body weight in 2019 was the contents of nutrients I was consuming. In 2019, avoided foods with significant amounts of calories, carbohydrates and cholesterol.

Generally, I have not been meeting the required amounts of calories (1600). My calories intake has been 950 on average. When it comes to fat and saturates, my consumption is closely monitored and well kept on check. Another concern in my diet is the rate at which a taking protein. Most of my food items have significant protein content in them and are above the recommended Average. I participate in outdoor exercises which significantly helps to burn the unwanted proteins, but my intake levels are relatively high. I would also consider reviewing my intake of carbohydrates since it is somewhat lower than average and also based on the intensity of the exercises I engage at. Some other nutrients that I need to re-examine since they are relatively lower include calcium, fiber, potassium and iron.

My nutrients consumptions are not alarming but need to be reviewed. I would not like to add more weight than I currently have, and so, I have to check my consumption of pretentious foods such as chicken, cheese, beef and milk. Lastly, foods rich in vitamins, carbohydrates and calories. With that in mind, I will be able to maintain a healthy living style.


1.Were these records representative of the usual type and amounts of foods you eat? Yes.

2.Do you take any nutrient supplements? No.

3.What was the Diet Analysis suggested kilocalorie goal? 1600 calories

According to your 3-day Average, what was your actual caloric intake? 950 calories

4.Consider the following information:

Nutrient Current US Diet Recommended From your three day average

% of Calories

Fat 35% 30% 58% Saturated 10% 49% Polyunsaturated 10% 64% Monounsaturated 10% 57% Protein 18% 15% 27% Carbohydrate 45-55% >55% 37% Alcohol 0 Compare each of your nutrient intakes to the recommended intake. Check the appropriate box.

Lower than Recommended Recommended Higher than Recommended

Fat Higher

Protein Higher

Carbohydrate Lower For each category that differs from the recommended in a way that is unhealthy, name specific foods or food groups, in the space below, that you might increase or decrease to meet the recommended levels of intake.

Higher carbohydrates nutrients

Whole wheat grain

Maple oatmeal

Higher than recommended nutrients




5a.Based on the Diet Analysis printout of your 3-day Average, check those nutrients/items for which your intake is below 90% of the goal or above 110% of the goal.

Nutrient / Item <90% >110%

Calories low Protein higher Carbohydrate low Dietary fiberlow fat, total higher fat, saturated higher fat, monounsaturated fat, polyunsaturated cholesterol Higher vitamin A thiaminriboflavin niacin vitamin B6 Low vitamin B12 Low folic acid vitamin C Low vitamin D Low vitamin E Low calcium Low iron Low magnesium Low phosphorus potassium Low sodium higher zinc Low 5b.For each nutrient or item checked above, what specific foods would you either increase, decrease or substitute in your diet to bring your intake more in line with the goals? (6 foods for each)

Nutrients Food increase Food decrease

Calories Whole milk, salmon, beans Protein Eggs, milk, beef, cheese

Calcium Vegetables, sardines, fortified bread, milk, cheese Vitamin E Nuts, broccoli, corn, sunflower seeds Zinc Cereals, whole grain, nuts, lobsters, whole grain 6a.Has your weight changed in the last few months? No.

How about after a few years? Yes. Approximately by 7lbs.

If yes, how has it changed and by how much

Comment on your health risk of chronic diseases related to body fat composition;

The chances for me getting chronic diseases are very slim. Firstly, my weight is not above average, and I engage in extensive training exercises.

None of my relatives who have any heart-related conditions

I also do not smoke any substance, and I am a non-alcoholic person. I like preparing my everyday meals apart from weekends to make sure that I thoroughly review my menu.

Perhaps, the most frightening thing would be my consumption of fat, proteins, and saturates because I always like eating fast-foods on weekends.

7b.What specific changes (for what specific disease concern) would you make in the future? Consider your current diet, your evaluations (above) of that diet and any family history of chronic disease.

List Disease List Nutrient(s) of concern List 4 changes for each

Obesity Protein, fat, saturates Whole grain, cereals, vegetables, fruits

Cancer Cholesterol Whole wheat grain, low-fat milk, fruits, vegetables

poor wound healing Vitamin A, B, C, D & E Liver, fruits, vegetables, cereals

Xerophthalmia Vitamin A Broccoli, liver, fish, cereals, carrots, squash

8. REVISED DIET This is your new one-day diet plan to correct problems you have identified.

a.What was the Diet Analysis suggested kilocalorie goal? 1600 calories

What was your caloric intake? 1530 calories

b.What was your percent of total calories from:

Protein21%Carbohydrate 53 % Monounsat Fat 9%

Fat 16 %Sat’d Fat 6% Polyunsat Fat 5%

c.How did your planned intake compare to your 3-Day Average? Answer this by checking boxes in the table below, and also by writing a paragraph of text summarizing the essential points of this comparison.

Nutrient / Item Increased Decreased

Calories Yes Protein yes Carbohydrate Yes Dietary fiberYes fat, total Yes fat, saturated Yes fat, monounsaturated Yes fat, polyunsaturated Yes cholesterol Yes vitamin A Yes thiaminYes riboflavin Yes niacin Yes vitamin B6 Yes vitamin B12 Yes folic acid Yes vitamin C Yes vitamin D Yes vitamin E Yes calcium Yes iron Yes magnesium Yes phosphorus Yes potassium Yes sodium yes zinc yes

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