Nutrition

What Was Eaten

One strawberry/chocolate flavor pop tart

One can of Diet Rite soda

One glass of water

One corned beef sandwich with two slices of wheat bread, three slices of corned beef, one slice of Swiss cheese, and 8 quarter sized pickles

One can of diet Pepsi

One small cookie dough Blizzard from Dairy Queen

One turkey sandwich consisting of two slices of wheat bread, three slices of turkey, and two slices of medium cheddar cheese

Two glasses of water

One 1/2 cup Honey Bunches of Oats Cereal

One 1/2 cup 2% milk

One Glass water

One Everything bagel

One cup chicken salad

One can Diet Pepsi

Pancakes — plain cup hash browns slice Canadian Bacon

One Fried Egg

One can Sierra Mist

Four glasses water

What Was Entered

Kellogs Pop Tart Strawberry (1)

Coke Diet Cola Soda (8 oz)

Tap water (8 oz)

Wheat Bread (2 slices)

Land O’Frost Deli Style Thin Sliced Corned Beef (5 oz)

Swiss Cheese (1 oz)

Claussen Kosher Mini Dill Pcickes (4 pieces)

Pepsi Diet Cola Soda (8 oz)

Dairy Queen Chocolate Chip Cookie Dough Blizzard Small

Wheat Bread (2 slices)

Turkey or Chicken Breast Prepackaged or Deli (4 oz)

Sargento Deli Style Sliced Cheddar Cheese (1 slice)

Tap Water (16 oz)

Post Honey Bunches of Oats (.5 C)

Reduced Fat Milk 2% (.5 C)

Tap Water (8 oz)

Dunkin Donuts Everything Bagel (4.5 oz)

Chicken Salad (1C)

Diet Pepsi (12 fl oz)

Plain Pancakes (2 items)

Jack in the Box Hash Browns (1 svg)

Pork Canadian Style Bacon, Cured, Grilled (.5 sl)

Fried Egg (1 item)

Sierra Mist Soda (8 fl oz)

Tap Water (68 oz)

Day 3 cup 2% milk cup Honey Bunches of Oats Cereal

One glass water

Two slices wheat bread

Three slices deli turkey

One slice Cheddar Cheese

One can Diet Peps

Bacon Cheeseburger

Three cans Diet Pepsi

Two Cans Root Beer

One Iced Tea

Reduced fat milk 2% (.5c)

Post Honey Bunches of Oats (.5c)

Tap water (8 oz)

Wheat bread (2 slices)

Turkey or chicken breast, prepackaged or Deli (4 oz.)

Sargento deli style sliced sharp cheddar cheese (1 sl)

Pepsi Diet Cola Soda (8 fl oz)

Ground beef regular, fried, medium (.5 lb), Plain hamburger roll or bun (1 item), KRAFT Singles pasteurized process American Cheese food slices) 1 sl), Pork Bacon, Cured, Broiled, Pan Fried or Roasted (2 sl)

Pepsi Diet Cola Soda (24 fl oz)

Root Beer (16 fl oz)

NESTEA COOL Iced Tea Drink (8 fl oz)

DRI Goals as Compared With Intake

An Analysis of Four Elements

When comparing the DRI intake vs. The goals, I found that I am within my daily goals for many aspects of health. For instance, I fall within my recommended goals for total fat intake and protein intake. In several other areas, however, I have found that the intake levels are either exceeding falling short of the recommended goals. I will discuss the importance of regulating my cholesterol, fiber, vitamin C, and Vitamin D intakes because of their sheer importance to basic nutrition and health.

While my recommended allotment of cholesterol was 300 mg, my intake report showed that in three days I had exceeded that report by 16.27 mg. This development is rather concerning, since high levels of cholesterol are associated with a myriad of health problems that develop over time. Because the effects of high cholesterol are ones that take years to develop, including the hardening of arteries that can lead to heart attack and other serious cardiac diseases, the problem is especially crucial to grasp in its early stages (Schoenstadt). I believe I have exceeded my cholesterol recommendation because of the large amount of meat products that I consume, including eggs, hamburgers, and bacon. These foods are not only high in cholesterol, but also in saturated fat. In order to lower my cholesterol levels, I should begin to limit these foods. Although they may taste good, several food items exist that can serve as excellent substitutions for these foods. For example, lean meats and eggbeaters can replace the ground beef, bacon, and fried eggs I ate during these three days. In order to address the severe problem of high cholesterol, I will begin to limit my intake of these meat products that are high in cholesterol and saturated fat and replace them with leaner meats, fruits, and vegetables (“All About Lowering Cholesterol”).

A second and similarly serious problem is my under-consumption of fiber. While the dietary analysis program recommended that I consume a total of 25 grams of fiber, I am currently only consuming 4.13. Consuming too little fiber can lead to dangerous conditions involving irregular bowel movements and chronic constipation. In fact, consuming too little fiber is most often the case of both bowel problems and chronic constipation. Although this may be uncomfortable, it is potentially fatal, as people with chronic bowel problems have been more likely to experience colon cancer (Enker). In order to solve this problem, I must consume more foods that are natural sources of fiber. Also called roughage, fiber is “the portion of the plant, which is not digested by man” (Enjker). Eating these kinds of foods is important in the digestion process and the regulation of bowel movements. Because vegetables, or plants, are one of the largest sources of fiber, it is easy to see why my levels of fiber consumption were so low. I consumed no vegetables during the entire three days of this experiment. In order to change my lifestyle and increase regular digestion and bowel process, I must eat more vegetables, namely beans, potatoes, and broccoli.

In addition to Fiber, I found that I was similarly deficient in both vitamin C and vitamin D My DRI recommendations suggested that I should consume 75 mg of vitamin C and 5 micrograms of vitamin D while I was only consuming.25 mg of vitamin C and 2.02 micrograms of vitamin D Historically, a deficiency of vitamin C has been associated with a myriad of health problems, including gum disease, nosebleeds, and impaired immunity. Receiving too little vitamin C can also be associated with problems that impact daily life, such as being weak, tired, or sick with minor diseases such as a cold. Vitamin C deficiency is also related to the deadly disease of Scurvy, which was often common among sailors in the 1700s who were not able to get fresh fruit on a regular basis. Although Scurvy does not occur in great abundance in the modern era, recent cases have been documented, and symptoms, including gum bleeding and immunity problems, still occur with vitamin C deficiency issues (“Vitamin C”).

While vitamin C deficiency may cause dangerous diseases and discomfort such as colds, nosebleeds, and fatigue, a vitamin D deficiency may prove to be even more serious. For example, low levels of vitamin D have been associated with “stroke, osteoporosis, muscle weakness, muscle wasting, and birth defects” (Robinson). In order to satisfy levels of both vitamin sC and D, I will begin by eating foods in which both are found naturally. Vitamin C is found in fruit, and I currently eat a small amount of fruits and vegetables and a high amount of meat products. I will begin with eating more fruits, namely citrus fruits, and drinking more milk, in which Vitamin D can be found. Additionally, by taking vitamin supplements, I can help boost my intake levels of vitamin sC and D. To the DRI levels. I will begin by taking these supplements, while not forgetting to regulate my food intake.

By comparing my DRI to my intake of foods, it has become clear that I need to make lifestyle changes in order to avoid some potentially dangerous conditions. Namely, I need to decrease my intake of meat products and increase my intake of fruits and vegetables.

Diet Analysis Comparison to Canada’s Food Guide

When comparing my diet as analyzed by Diet Analysis Plus 8 to Canada’s Food Guide, I realize that my diet is severely deficient. Specifically, I am consuming far too many meat products and far too few fruit and vegetable products. While Canada’s Food Guide recommends between two and three servings of meats and meat alternative products each day, I am eating between three and four servings of meat per day. Additionally, my levels of fruit and vegetable servings are far lower than the recommended amount. While seven to eight servings of vegetables and fruit are recommended each day, I am lucky if I receive a single serving of vegetables and fruit.

In Milk and alternatives I am similarly deficient, drinking only about a 1/2 cup of milk each day and perhaps one to four slices of cheese, these usually in conjunction with a sandwich. According to Canada’s Food Guide, however, I should be taking in at least 500 ML of milk or related products each day. In fact, only in the area of grains do I narrowly meet Canada’s Food Guide suggestions.

Compared to both my DRI profile recommendations and Canada’s Food Guide, my diet is severely deficient. In short, I am eating too much of what is not beneficial, and not enough of what is. In order to address this problem, which could develop into a full-blown health crisis in a few years if I do nothing, I must make drastic changes to the way I eat. For example, one of my first goals must be to increase the amount of fruits and vegetables that I eat each day. According to Canada’s Food Guide, my intake of fruits and vegetables should be roughly around 875 ML. I can achieve this goal by drinking 100% juices and eating more salads and leafy vegetables. Similarly, I must increase my amount of milk alternatives by drinking more milk and eating more cheese. Perhaps I can limit my intake of diet soda, replacing it with milk. By changing these eating habits, I will achieve to meet more of the recommendations of Canada’s Food Guide.

Works Cited

“Canada’s Food Guide.” Health Canada. (2007). The Canadian Government. 9 July 2008. http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/order-commander/eating_well_bien_manger-eng.php#2.

Hidgon, Jane. “Vitamin C Deficiency.” Micronutrient Information Center. (2006).

Oregon State University. 9 July, 2008. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/

Enker, Warren. “Bowel Function and Dietary Fiber.” Continuum Health Partners. (n.d.).

Continuum Health Partners. 9 July 2008. http://www.wehealny.org/healthinfo/dietaryfiber/index.html.

Robinson, Sandy. “The dangers of Vitamin D Deficiency.” Fight Fatigue. (2008). Fight

Fatigue. 9 July, 2008. http://www.fightingfatigue.org/?p=1220.

Schoenstadt, Arthur. “Effects of High Cholesterol.” EMedTV. (2006). EMedTV. 9 July 2008. http://cholesterol.emedtv.com/high-cholesterol/effects-of-high- cholesterol.html>.

“What are high cholesterol foods.” All About Lowering Cholesterol. (n.d.). All About Lowering Cholesterol. 9 July 2008. http://www.all-about-lowering-cholesterol.com/high-cholesterol-foods.html.

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