Dietary Analysis

Appropriate and healthy nutrition plays an important role in the life of every person. In fact, food assures the development and constant renewal of cells and tissues of the body, as well as physical and mental performance. It is supposed to be a source of substances, which synthesize enzymes, hormones and other regulators of metabolic processes. It is a source of energy necessary for existence. Nutrition can be viewed as an essential disease risk prevention factor. The following paper seeks to analyze the nutrition and diet pattern of Ms. J. Esthes based on the three-day overview of her diet.

Day 1

The first day of the observation was characterized by the absence of breakfast. Dinner included rice with chicken.

Day 2

Breakfast included a serving of cereal. Lunch was composed of rice and pulses. Dinner consisted of a chicken sub.

Day 3

Breakfast included a serving of cereal (234g), the portion of which consisted of 166 kcal, while 32 kilocalories were received from fat. The total fat amount included 3.6g (5% of the daily norm). The portion contained 0.7 g of saturated fat (4% of the daily norm), 1.3 g of polyunsaturated fat, 1 g of monounsaturated fat, 0mg of cholesterol, 9 mg of sodium (1% of the daily norm), 163.8 mg of potassium (5% of the daily norm), 28.1 g of carbohydrates (9% of the daily norm), 4 g of dietary fiber (16% of the daily norm), 0.6g of sugars, 5.9 g of protein, 0 % of Vitamin A and Vitamin C, 2 % of Calcium and Iron limited to 12 % of the daily norm.

Lunch included rice, red beans and pulse. A serving of rice (186g) included 242 kcal, while only 4 kcal were received from fat. Total fat included 0.4 g (1% of the daily norm), 0.1 g of saturated fat 0.1g (1% of the daily norm), 0.1 g of polyunsaturated fat, 0.1g of monounsaturated fat, 0 mg of cholesterol (0% of the daily norm), 0 mg of sodium (0% of the daily norm), 53.94 mg of potassium (2% of the daily norm), 53.2 g of carbohydrates (18% of the daily norm), 0.6 g of dietary fiber (2% of the daily norm), sugars (0 g), protein (4.4 g), Vitamin A (0%), Vitamin C (0%), Calcium (0%), and Iron (83% of the daily norm).

A serving of red beans (130g) included 225 kcal, while 8 kcal were received from fat. Total fat included 0.9 g (1% of the daily norm), saturated fat was 0.1 g (1% of the daily norm), while polyunsaturated fat amounted 0.5 g. The portion also comprised 0.1 g of monounsaturated fat, 0 mg of cholesterol, 421 mg of sodium (18% of the daily norm), 713.31 mg of potassium (20% of the daily norm), 40.4 g of carbohydrates (13% of the daily norm), 13.1 g of dietary fiber (52% of the daily norm), sugars (0.6 g), protein (15.3g), Vitamin A (0%), Vitamin C (4%), Calcium (5%) and Iron (29% of the daily norm).

A serving of pulses (254 g) included 239 kcal, while only 8 kcal were received from fat. Total fat included 0.9 g (1% of the daily norm) along with 0.2 g of saturated fat (1% of the daily norm), 0.3 g of polyunsaturated fat, 0.2 g of monounsaturated fat, cholesterol (0 mg), 871 mg of sodium (36% of the daily norm), 568.96 mg of potassium (16% of the daily norm), 53.7 g of carbohydrates (18% of the daily norm), 10.4 g of dietary fiber (42% of the daily norm), sugars (20.2 g), protein (12.1 g), Vitamin A (5% of the daily norm), Vitamin C (0%), Calcium (9%) and Iron (17% of the daily norm)

Dinner consisted of a portion of rice and pulses. A serving of rice (186g) included 242 kcal, while only 4 kcal were received from fat. Total fat included 0.4 g (1% of the daily norm). The portion comprised 0.1 g of saturated fat (1% of the daily norm), 0.1 g of polyunsaturated fat, 0.1 g of monounsaturated fat, cholesterol (0 mg), 0 mg of sodium, 53.94 mg of potassium (2% of the daily norm), 53.2 g of carbohydrates (18% of the daily norm), 0.6 g of dietary fiber (2% of the daily norm), sugars (0 g), protein (4.4 g), Vitamin A (0%), Vitamin C (0%), Calcium (0%), and Iron (83% of the daily norm).

A serving of pulses (254 g) included 239 kcal, while only 8 kcal were received from fat. Total fat included 0.9 g (1% of the daily norm), along with 0.2 g of saturated fat (1% of the daily norm), 0.3 g of polyunsaturated fat, 0.2 g of monounsaturated fat, cholesterol (0 mg), 871 mg of sodium (36% of the daily norm), 568.96 mg of potassium (16% of the daily norm), 53.7 g of carbohydrates (18% of the daily norm), 10.4 g of dietary fiber (42% of the daily norm), sugars (20.2 g), protein (12.1 g), Vitamin A (5% of the daily norm), Vitamin C (0%), Calcium (9%) and Iron (17% of the daily norm).

Third-Day Nutrient Totals

The total amount of the consumed calories during the third day included 1353 kcal.

Water: 1000 g.  Protein:  54.2 g.  Carbohydrate:  254.2 g.  Sugars:  41.6 g.  Dietary fiber  28.1 g.  Total fat:  7.1 g.  Saturated fat:  1.4 g.  Monounsaturated fat:  1.7 g.  Polyunsaturated fat:  2.6 g.  Trans fat:  1.4 g.  Cholesterol:  0 mg.  Vitamin A: 10% of the daily norm. Vitamin C: 4%. Calcium: 25% of the daily norm. Iron: 241% of the daily norm.

The analysis of the nutrition pattern of Ms. J. Esthes proves that the amount of the consumed calories is lower than the recommended daily norm of 2000 kcal. However, the amount of total fat (7.1 g) is also lower than the recommended norm of 65 g. The amount of the consumed protein slightly exceeds an appropriate level (54.2 g vs. 50 g), while the rate of the consumed carbohydrates is lower than the daily norm (254.2 g vs. 300 g) (“Reference Values for Nutrition Labeling,” 2016). The rate of the consumed dietary fiber also exceeds the recommended norm (28.1 g vs. 25 g). In addition, the analyzed nutrition pattern is characterized by the lack of the recommended vitamins and minerals.

Nutrition and Diet Recommendations

A healthy lifestyle is completely based on the healthy diet and nutrition. Appropriate and healthy food assures the growth, development and normal activity of the human body, contributing to better health and disease prevention. The compliance with the rules of a healthy diet combined with regular physical activity reduces the risk of chronic diseases and disorders such as obesity, cardiovascular disease, diabetes, high blood pressure and cancer. The modern science holds numerous studies to optimize the diet for the prevention of major chronic diseases worldwide. There is no doubt that a perfect diet depends on the specifics of the activity of the individual significantly. Nevertheless, there are some universal tips developed by health care organizations to assure nutrition standards among the population. The following recommendations should be followed by Ms. J. Esthes to improve the diet based on the abovementioned results of the experiment:

• Keep an eye on calorie foods and body weight. Based on the abovementioned results, J. Esthes is recommended to increase the number of consumed calories to 2000 kcal. However, calories should be increased through the consumption of fruits and vegetables. It will help Ms. J. Esthes to increase the rate of consumed vitamins and minerals in the diet.
• Limit energy from fat. Saturated fats (animal fats, vegetable solids) should be up to 1/3 of the consumed fat rate, while the remaining 2/3 should belong to unsaturated liquid fats. In fact, preference should be given to products with the reduced fat content. Try not to eat foods containing trans-fatty acids. In fact, J. Esthes is recommended to increase the rate of consumed unsaturated fats eating such products as extra virgin olive oil.
• Strive to increase a share of fruits, vegetables, whole grains, legumes and nuts in the daily diet. Such food provides 50-60% of the total energy.
• About a third of the consumed bread, cereals, and flour in the diet should be fortified with micronutrients.
• Limit the consumption of simple carbohydrates (sugar, honey, soft drinks). It should include no more than 30-40 grams per day.
• Limit the consumption of salt and consume only iodized salt.
• Try to provide the body with vitamins in physiological amounts, including antioxidants (vitamins A, C, E) and folic acid. If your diet does not include enough vitamins from food, you can periodically take a multivitamin complex and extra vitamin D.
• Consult your doctor on the themes of diet.
• Give preference to organic products.

Additional attention should be paid to the consumption of clear water, since the importance of water for health is obvious. It is supposed to be an active element of biological processes. Water cleanses the body, both outside and inside, improves mood and rejuvenates the body at the cellular level. Unfortunately, most people do not pay enough attention to drinking enough water, using no more than one third of the daily norm. This amount of water usually comes into the body with fruits, vegetables and other foods or beverages (carbonated, tea, coffee, etc.). However, the daily consumption of water by Ms. J. Esthes is 1000 g, such amount is not enough. It is recommended to increase the consumption of clean water up to 1500 g per day to stay healthy and active.