Total time of activity

less than 30 min/day

Sedentary

Total time of activity

between 30 – 59 min/day

Low active

Total time of activity

between 60 min-119 min/day

Active

Total time of activity

More than 119 min/day

Very active

Your kcal consumed

Your Recommended kcal from Daily

Caloric Summary

Did you meet the recommendation, or were you above

or below?

What is expected to happen to your body weight based on your

current calorie intake?

1,439

1,607

Below the recommended

Reduction in body weight

Nutrient

My Intake (percent of Energy

/Calorie)

Recommended Intake (percent of Energy

/Calorie)

Did you meet the recommendation? (yes / no)

If your diet did not meet these recommendations, provide examples of the changes in food choices that you would need to make in order to meet the recommendations.

If your diet did meet these recommendations, provide examples of how your current food choices are allowing you to meet these recommendations.

Protein

20

10 % – 35%

Yes

 I balance both vegetable and animal protein. At least for every serving, I ensure I eat the recommended amount of both animal and vegetable protein.

Fat

39%

20% – 35%

No

 I should reduce on my consumption of  margarine

Carbohydrate

50%

45%- 65%

Yes

 I balance consumption of carbohydrates and ensure my intake complies with recommendation.

% energy from alcohol

Recommended % energy from alcohol*

Are you above the recommendation?

0%

0%

No

Nutrient

Intake from my food choices

Recommended Daily Intake

Did you meet the     Recommended Daily Intake? (yes / no)

(i.e. your intake was equal to, greater than or less than the recommendation)

If your diet did not meet these recommendations, provide examples of the changes in food choices that you would need to make in order to meet the recommendations.

If your diet did meet these recommendations (intake equal to or greater than recommendation), provide examples of how your current food choices are allowing you to meet these recommendations.

Vitamin A (RAE)

275.53 µg

900.00 µg

No

 Eat more vegetable like carrots, spinach, sweet potatoes, winter squash and apricots.

Vitamin K

(ug)

47.42 µg

120.00 µg

No

 Eat more green leafy vegetables like kales, broccoli, collards, mustard greens etc

Vitamin D (ug)

14.13 µg

15 µg

No

 Eat more cereals, Fatty fish, egg yolk and orange juice

Vitamin E (mg)

Vitamin C (mg)

57.20 µg

90.0  µg

No

Increase my intake of fruits and green vegetables Broccoli, Brussels sprouts, and cauliflower, green and red peppers, turnip greens, and other leafy greens, sweet and white potatoes. spinach, cabbage

Tomatoes and tomato juice, winter squash.

Thiamin (mg)

1.01mg

1.20mg

Yes

 Slightly increase intake of foods like beef, , eggs, liver, nuts, oats, pork, dried milk, seeds, legumes, peas and yeast, and oranges

Riboflavin (mg)

1.54mg

1.3 mg

Yes

 Maintain the intake of recommended sources of riboflavin

Niacin

(mg)

18.46 mg

16.00mg

No

 Slight reduction in the intake of rich sources of niacin

Folate (DFE)

310.75 µg

400.00 µg

No

Increase intake of food rich in niacin like liver, tuna, chicken breast, salmon, ground beef and turkey

Vitamin B6 (mg)

1.42 mg

1.3 mg

Yes

 Maintain the recommended intake

Vitamin B12 (ug)

1.93 µg

2.40 µg

No

 Slightly increase intake of food rich in  vitamin B12 like salmon, fortified cereals, Eggs, milk and Dairy products

Calcium (mg)

672.73 mg

1000.00 mg

No

 My intake was below the recommendation. I should increase my intake of calcium rich foods like seeds, beans and lentils, whey protein, cheese and sardines

Iron (mg)

8.32 mg

8.00 mg

Yes

 Only slightly reduce intake of iron rich food

Potassium (mg)

 1, 975.67 mg

4,700mg

No

  Double my intake of foods rich in Potassium like mushroom, sweet potatoes, Cooked broccoli, and cooked spinach.

Magnesium

(mg)

 208.65mg

400.00 mg

No

 Double intake of food rich in magnesium like Leafy green vegetables, legumes, nuts and bananas

Zinc (mg)

 5.47mg

11.00 mg

No

 Double the intake of rich sources of zinc

Sodium intake from my food choices

Recommended Daily Intake for sodium

Did you meet (i.e. intake was equal to or less that the recommendation) or exceed the recommendation for sodium?

If your diet did meet these recommendations, provide examples of how your current food choices are allowing you to meet these recommendations.

If exceeded, provide examples of the changes in food choices that you would need to make in order to meet the

recommendations.

1,911.43 mg

1,500 mg

No

 My intake is above the recommended intake. I should slightly reduce on intake of sodium rich foods.

Total Dietary Fibre intake from my food choices

Recommended Daily Intake for Total Dietary Fibre

Did you meet the Recommended Daily Intake? (yes / no) (i.e. your intake was equal to, greater than or less than the recommendation)

If your diet did meet these recommendations, provide examples of how your current food choices are allowing you to meet these recommendations.

If your diet did not meet the recommendation, provide examples of the changes in food choices that you would need to make in order to meet

the recommendations.

16.99 g

38.0g

No

 My Intake is below the recommended intake. I should double my intake of fibre rich foods like whole grains, cereals, green leafy vegetables and fruits

3. Using the information from the “Intake vs. Goals” section of your printout, answer the question below. [8 marks]

1. Find 2 vitamins / minerals where your Percentage of Daily Recommended Intake was less than 100%. For each of these vitamins / minerals, list 2 deficiency symptoms. [4 marks] (If you do not have any vitamins/minerals were intake was less than 100%, make a statement indicating such and you will receive full marks).

Thiamin Deficiency symptoms

Tingling sensation on the limbs

Weakness of muscles

Vitamin B12 Deficiency Symptoms

Jaundice Skin

Glossitis and Mouth Ulcers

1. Find 2 vitamins / minerals where your Percentage of Daily Recommended Intake was over 100%. For each of these vitamins / minerals, list 2 toxicity symptoms. [4 marks] (If you do not have any vitamins/minerals were intake was less than 100%, make a statement indicating such, and you will receive full marks).

Iron Toxicity Symptoms

 Dehydration

Abdominal pain

Sodium Toxicity Symptoms

Severe dehydration

Fluid build-up in the brain and lungs

4.    Throughout this assignment, you have been evaluating your diet. A healthy diet has been linked to possible prevention of many diseases including cardiovascular disease and cancer (Some helpful information in the textbook: Figures 1-1 and 11-3, Table 11-6). [12 marks]

1. Summarize 2 aspects of your diet that are promoting good health and disease prevention. Include specific links between the aspects of your diet and specific health conditions/diseases. [6 marks – 3 marks per aspect with specific link to chronic condition/illness] (E.g. my diet meets the recommendation for % calories from fat, reducing my risk for heart disease). Do not list vitamin or mineral deficiency diseases (e.g. beri-beri, pellagra, etc).

Aspects of Diet

1. Balancing of diet: My diet is chosen based on information about my nutritional needs. Consequently, the foods I eat are all chosen based on both preference and dietary needs. I thus always strive to balance my diet so that I consume a variety of almost all food groups in the right amounts per serving. For instance, my carbohydrates consumption is very much within the recommendation and consequently there is minimal risk of disease such as obesity. Obesity is a condition linked to too much consumption of carbohydrates which to the body converts and stores as fats. Obesity is a risk factor to diseases such as cardiovascular disorders.

1. Eating Natural Food: Most of the foods comprising my diet are natural and neither refined nor processed. I therefore expose myself to the list risks associated with junk and refined foods. Consumption of junks and refined or processed foods is one of the leading factors associated with lifestyle diseases such as cardiovascular diseases, cancer, osteoporosis and type 2 diabetes. Refined foods included refined carbohydrates such as white flour, white rice, white bread pastries, snacks, sodas, pasta, sweets, breakfast cereals and added sugars. Excessive consumption of these foods is linked to heart diseases and type 2 diabetes. This explains why I maintain wholes grain and natural sugars except where such are alternatives are completely lacking

• 1. Summarize 2 dietary changes that will make your diet healthier and contribute to disease prevention. Include specific links between the aspects of your diet and specific health conditions/diseases. [6 marks – 3 marks per change with specific link to health condition/disease state]. (E.g. I will drink more milk to increase my calcium intake to lower my risk of osteoporosis). Do not list vitamin or mineral deficiency diseases (e.g. beri- beri, pellagra, etc).

Dietary Changes

Reduction in Fat intake: My fat intake is 39% while the maximum recommended in 35%. That implies a 4% more than Maximum. The reduction to between 20% -35% will protect me from diseases such as obesity, heart diseases and stroke. Too much fat increases the level of cholesterol in the blood and thus elevating the risk of Heart diseases and stoke. Reducing the intake to daily recommended intake will consequently lower the cholesterol level and thus risk of heart disease and stroke.

Increase of fruits and vegetables in my diet. The report from Diet & Wellness Plus app, my intake of vitamins and minerals is slightly below the recommend levels. Both fruits and vegetable are rich sources of both vitamins and minerals. Most importantly, minerals and vitamins are very essential for general body immunity. Vitamin C for instance prevents diseases such as cardiovascular diseases.