nutrition summary paper based on my work

Go back and review the recommendations you made in each of the individual assignments above. In a 2-3-page paper, summarize your recommendations for carbohydrates, lipids, protein, vitamins and minerals and then synthesize these discrete recommendations into a holistic approach to improving your diet. Discuss at least three realistic dietary modifications that would address the most significant challenges in your diet.
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Carbohydrate
1- How many grams of CHO did you consume?
161 g
2- What percentage of calories came from CHO, and how does this compare to the
AMDR.
Calories = 51% ,
3- How many grams of total sugars you consumed, and how many grams of added
sugars you consumed. How does your consumption of added sugars compare to
recommendations?
Total of sugar= 92g – Added sugar= 65 g
4- How many grams of fiber did you consume; does this meet fiber
recommendations?
Fiber= 9 g, its under the recommendation
5- What are two dietary changes that could help you improve your carbohydrate
intake?

Stop drinking fruit juice
Eat egg
6- If you were a person with diabetes, what are two dietary changes that would
help you better manage the disorder?

Use oils when cooking food instead of butter and stick margarine.
Avoid foods high in salt.
Drinking a lot of water.
7- What foods containing lactose did you consume; what modifications would be
needed by a person who is lactose intolerant?
Broccoli and spinach
Minerals
Use the reports generated by Super Tracker to answer these questions:
1- List each mineral (and the amount consumed) for which your average intake was below the
recommended amount (e.g., less than 100% of target intake). If none were below the
recommended intake, briefly discuss why you think your mineral intake is so good.
Mineral = amount consumed = status
Calcium = 717 mg = under
Potassium = 1421 mg = under
Copper = 562 µg = under
Iron = 10 mg = under
Magnesium = 184 = under
Zinc = 6 mg = under
2- For at least two minerals listed in question 1, suggest two foods that you could realistically
add to your diet to improve intake. If you were not below the target intake for any
minerals, suggest for at least two minerals two foods that might be better sources.
1- Calcium, have more amount of milk with and between the meals.
2- Iron, have seafood such as tuna for dinner or breakfast.
3- List each mineral (and the amount consumed) for which your average intake was above the
recommended amount (e.g., less than 100% of target intake). Did your dietary intake of
any of these minerals reach or exceed the UL?
None of my average intake was above the recommended amount.
4- The UL typically applies to mineral intake achieved through use of dietary supplements, not
food. If you currently take a mineral supplement, indicate if any minerals in the
supplement exceed the UL. If you do NOT take a mineral supplement, discuss whether
you think you would benefit from taking a supplement of specific minerals.
To prevent mineral deficiencies we should take balanced mineral supplements to improve
bone health, balance acid/alkaline levels in your blood, aid in healthy digestion, boost
immunity, improve heart health, increase metabolism, and even help you to sleep better at
night!
5- Given your own personal risk of heart disease, osteoporosis, anemia, or other conditions,
discuss at least two dietary adjustments that would improve your mineral intake.
1- Have food contain magnesium such as nuts and beans can be helpful to decreased
risk of death from heart diseases, and magnesium deficiency lead to high blood
pressure.
2- If someone overcome anemia he/she should take beef liver which is rich of iron and
vitamin B12 – also have to eat breads and pastas which are rich of iron.
Lipid
6- What percent of your total calories came from fat; how does this compare to the
AMDR?
Fat= 34%,
7- What percent of calories came from saturated fat; is this within recommended
amounts? What foods contributed the most saturated fat to your diet?
saturated fat= 11%, ice cream and cheese
8- What percent of calories came from monounsaturated fat? Was this greater than your
intake of saturated fat? What food contributed the most monounsaturated fat?
monounsaturated fat= 14%, its greater than my saturated fat intake, olive oil
9- What percentage of calories came from polyunsaturated fat? Was this greater than your
intake of saturated fat? What food contributed the most polyunsaturated fat?
polyunsaturated fat=6%, its less than my saturated fat intake, fish
10- Did you meet the recommended target for omega-3 fatty acids? What are at least three
food sources of omega-3 fatty acids (these might be in your diet already)?
There is no target. Sources of omega-3: Fish, tuna and pecans
11- What was your intake of linoleic and linolenic acid, and how did this compare to
recommendations?
Linoleic=7g/5%, Linolenic acid=0.9g/0.6%
12- How much dietary cholesterol was consumed? What foods contributed the most
cholesterol?
Cholesterol= 177mg, milk, cookies and dark chocolate
List at least three specific dietary changes you could make to reduce the risk of
cardiovascular disease.
– Improve cholesterol levels
– Don’t eat industrial vegetable oils
– Eat fermented foods
– Eat less sugar
– Less intake fat amount
Protein
Use the reports generated by Super Tracker to answer these questions:
13- What was your target intake for protein intake (both grams of protein and percent of
calories) and did you meet these amounts?
Protein target intake= 46g/ 10-35%, Average eaten= 43g/ 14% so my status is under the
target.
14- Discuss the contribution of plant sources and animal sources of protein to your diet.
Which provided the most dietary protein?
– Plant source of protein: broccoli – sweet potato – baked beans – peanut butter.

Broccoli is not the first food you think of when you are looking for protein, but it
provides protein with out any fat, also its rich of vitamins A and V. the best thing about
broccoli is that you will get giber and nutrients but no fat and low calories.

Beans are the second highest source of protein after animal food, they are low in fat,
high in fiber and nutrients as well.

Peanut butter is both nutritious and delicious, its rich of monounsaturated fat, also its
good for prevent heart disease, less to be stored in the body as fat, lastly Its one of the
best food for weight loss.

Animal source of protein: fish – eggs – meat.

Fish is a good source of protein, it is low in fat and provide the body omega-3 and fatty
acids.

Eggs are a rich source of vitamins A, E, B12 and K, also its provide the body energy.
Especially the whites are a low calories and fat free.

Meat is one of the riches source of dietary protein. They have all the essential amino
acids. For example, chicken provides good amounts of leucine, which is encourage to
build muscles.

Animal sources provide the most dietary protein, because they are deliver all the amino
acid that the body needs. On the other hand, the plant sources are lack of one or more
of the essential amino acid.
15- Identify at least two potential health concerns associated with a diet high in animal
protein and three potential health benefits associated with consuming a plant-based
diet.
Potential health concerns associated with a diet high in animal
1- Diet high in animal protein might increase the risk of kidney problems.
2- Animal products are high in cholesterol and saturated fat, which plants products are
not, so they will lead to have heart disease.
potential health benefits associated with consuming a plant-based diet
1- Might be beneficial for people with obesity.
2- It can help to maintain the high blood pressure.
3- Plant diet prevent having cardiovascular disease
by moderate amount of fruits and vegetables and minimal low-fat animal products.
16- Discuss at least two dietary changes that could improve your protein intake.
1- Drink red or green tea with out sugar instead of with sugar.
2- Eat grilled and boiled chicken instead of fried.
3- Have Greek Yogurt for snack.
4- Have protein shake for breakfast.
Vitamins
Use the reports generated by Super Tracker to answer these questions:
17-
List each vitamin (and the amount consumed) for which your average intake was below
the recommended amount (e.g., less than 100% of target intake). If none were below
the recommended intake, briefly discuss why you think your vitamin intake is so good.
Vitamin = amount consumed = status
Vitamin A = 605 µg RAE = under my target
Vitamin B6 = 0.9 mg = under my target
Vitamin C = 25 mg =under my target
Vitamin D = 5 µg RAE = under my target
Vitamin E = 5 mg AT = under my target
Vitamin K = 85 µg RAE = under my target
Vitamin Folate = 274 µg DFE = under my target
Vitamin Thiamin = 0.8 = under my target
Vitamin Choline = 192 mg = under my target
Most of my Vitamin intakes are below the recommended intake.
18-
For at least two vitamins listed in question 1, suggest two foods that you could
realistically add to your diet to improve intake. If you were not below the target intake
for any vitamins, suggest for at least two vitamins two foods that might be better
sources.
1- Vitamin C

Have more amount of seafood.

Have salad that compsed of spinach, or add spinach to the sandwich.
2- Vitamin E

add Ovocado to your meal.

Get Almonds as snacks
3- Vitamin D
19-

Have orange juice for breakfast.

Egg yolks for breakfast or dinner.
List each vitamin (and the amount consumed) for which your average intake was above
the recommended amount (e.g., less than 100% of target intake). Did your dietary
intake of any of these vitamins reach or exceed the UL?
No, they are not. None of my average intake was above the recommended.
20-
The UL typically applies to vitamin intake achieved through use of dietary supplements,
not food. If you currently take a vitamin supplement, indicate if any vitamins in the
supplement exceed the UL. If you do NOT take a vitamin supplement, discuss whether
you think you would benefit from taking a supplement of specific vitamins.
Most of us are missing some vitamin in our diet so there is some time that taking supplement
would help and ensure your body gets the vitamins it needs. Taking vitamin supplement can
help prevent deficiencies that can contribute to have chronic disease. It should be a part of our
healthy lifestyle.
21-
Given your own personal risk of heart disease, osteoporosis, anemia, or other
conditions, discuss at least two dietary adjustments that would improve your vitamin
intake.
1- Eat eggs, fish and meat which are contain vitamins B6 and B12 that can help to prevent
anemia.
2- Eat berries, avocado, tomatoes which are rich of vitamins C, and eat corn, asparagus
sweet potato, broccoli which are rich of vitamain E, both of them might reduce the risk
of heart disease, also take vitamin E alone might help prevent a heart attack.

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