Stats About My Diet and Analysis

Based on the information you have provided, your daily energy requirement is estimated to be 2,030 kcal. This energy requirement is the level of calorie intake from food that will balance the calories your body burns, thus maintaining your weight. For weight loss, you should consume fewer calories and be more active. If you need to gain weight, consume more calories than your body requires.
Period of Analysis: 12/07/2014 - 14/07/2014
Energy (kcal) Carbohydrate (g) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Calcium (mg) Dietary Fibre (g) Sodium (mg) Average intake per day 1,193 158.5 56.7 37.1 14.0 167.2 1,344.3 10.6 2,630.7 Recommended Daily Allowance (RDA) 2,030 304.5 67.5 67.7 22.6 203.0 1,000.0 20.3 1,353.8 % of recommendation met 59 52 84 55 62 82 134 52 194
View graph of actual nutritional intake compared against RDA Energy  59% Carbohydrate  52% Protein  84% Total Fat  55% Saturated Fat  62% Cholesterol  82% Calcium  134% Dietary Fibre  52% Sodium  194% 0 50 100 150 200 250 300 350 % RDA Met
Table showing the % of total calories of diet versus recommendation
% of total energy intake Your diet Recommendation Total Carbohydrates 53% 55 - 65% Total Protein 19% 10 - 15% Total Fat 28% 25 - 30%
Nutrition messages based on results Sodium Your sodium intake was greater than the recommended amounts. Sodium acts like a sponge, holding water in our body. Excess sodium increases the blood volume, which then raises the pressure in our blood vessels. Hypertension or high blood pressure increases the risk of stroke and heart attacks. The main source of sodium in our diet comes from salt (sodium chloride) and sauces added during cooking or at the table. To cut down on sodium intake, gradually reduce the use of salt and sauces when preparing or cooking food so that your taste buds have the chance to adjust. Try flavouring foods with natural seasonings like lemon juice or herbs and spices. Choose fresh food over processed foods over processed foods and enjoy the natural taste of foods. When eating out, ask for less sauces or gravy in dishes. Dietary Fibre You were not getting enough dietary fibre in your diet. An adequate intake of dietary fibre can help to promote proper bowel functions, reduce blood cholesterol and control blood glucose levels. Dietary fibre can also help to make you feel full longer. Dietary fibre can only be obtained from plant-based foods. Remember to have your 2 servings of fruit and 2 servings of vegetables everyday. Choose fresh fruit or vegetables rather than the juice, and eat the skin (if edible) of cleaned fruit or vegetables. Replace meat-based dishes with beans, peas or lentils in you diet on alternate days. Try to consume 1 serving of wholegrain products from the rice and alternatives group daily, for example unpolished rice and wholemeal bread. Aside from eating wisely, remember to make exercise a part of your life. Exercise helps to burn fat, tone your muscles, improve your stamina, relax and sleep better, as well as keep you alert and study better! Exercise at least 20 to 60 minutes, 3 to 5 times a week, until you sweat and breathe deeply without getting breathless. Choose an exercise that you enjoy, and try a variety so that you don’t get bored. Keep your exercise routine simple, fun and interesting. From: http://www.hpb.gov.sg/hpb/ere/ere070306.asp ANALYSIS I eat a good amount of carbohydrates, making up of 53% of my diet, which was within the recommended percentage of 55 to 65%. However, I consume too much protein, it being 19%, 4% above the recommended percentage. I can cut this down by eating less protein-rich foods, like meats, eggs and dairy, especially cutting down my high intake of milk, which led to my calcium intake being 34% above the recommended amount. I think my diet is quite healthy, my total fat, cholesterol and saturated fat intake being within recommended amounts but I need to really cut down on my sodium intake and increase the amount of foods high with dietary fibre. I can do so by eating less salty foods and eating more vegetables, wholemeal cereals/ breads/ pasta and eating more fruit! :) I do eat healthier normally but as it was a weekend and I had attended a small gathering, I had consumed a hamburger, which is unhealthy and high in fats, sodium and chemicals from processed meat.