Nutrition Journal Assignment

Total Eaten:

1092 Calories

		cheli88's Nutrients Report 07/09/13 - 07/09/13 Your plan is based on a 2000 Calorie allowance.
			Nutrients	Target	Average Eaten	Status
			Total Calories	2000 Calories	1092 Calories	Under
			Protein (g)***	46 g	79 g	OK
			Protein (% Calories)***	10 - 35% Calories	29% Calories	OK
			Carbohydrate (g)***	130 g	157 g	OK
			Carbohydrate (% Calories)***	45 - 65% Calories	57% Calories	OK
			Dietary Fiber	25 g	24 g	Under
			Total Fat	20 - 35% Calories	18% Calories	Under
			Saturated Fat	< 10% Calories	5% Calories	OK
			Monounsaturated Fat	No Daily Target or Limit	6% Calories	No Daily Target or Limit
			Polyunsaturated Fat	No Daily Target or Limit	6% Calories	No Daily Target or Limit
			Linoleic Acid (g)***	12 g	6 g	Under
			Linoleic Acid (% Calories)***	5 - 10% Calories	5% Calories	OK
			α-Linolenic Acid (g)***	1.1 g	0.9 g	Under
			α-Linolenic Acid (% Calories)***	0.6 - 1.2% Calories	0.7% Calories	OK
			Omega 3 - EPA	No Daily Target or Limit	15 mg	No Daily Target or Limit
			Omega 3 - DHA	No Daily Target or Limit	253 mg	No Daily Target or Limit
			Cholesterol	< 300 mg	126 mg	OK
			Minerals	Target	Average Eaten	Status
			Calcium	1000 mg	1080 mg	OK
			Potassium	4700 mg	3410 mg	Under
			Sodium**	< 2300 mg	2529 mg	Over
			Copper	900 µg	1480 µg	OK
			Iron	18 mg	9 mg	Under
			Magnesium	310 mg	471 mg	OK
			Phosphorus	700 mg	1312 mg	OK
			Selenium	55 µg	167 µg	OK
			Zinc	8 mg	8 mg	OK
			Vitamins	Target	Average Eaten	Status
			Vitamin A	700 µg RAE	375 µg RAE	Under
			Vitamin B6	1.3 mg	1.4 mg	OK
			Vitamin B12	2.4 µg	4.5 µg	OK
			Vitamin C	75 mg	55 mg	Under
			Vitamin D	15 µg	7 µg	Under
			Vitamin E	15 mg AT	7 mg AT	Under
			Vitamin K	90 µg	381 µg	OK
			Folate	400 µg DFE	352 µg DFE	Under
			Thiamin	1.1 mg	1.1 mg	OK
			Riboflavin	1.1 mg	1.3 mg	OK
			Niacin	14 mg	19 mg	OK
			Choline	425 mg	222 mg	Under
			Information about dietary supplements.

CARBS-I have 157 g of Carbs eaten over a period of a day. This is the equivalent of 628 calories. The percent of calories contributed by the carbs is 57% of all the calorie intake. I am within the range that listed from 45-65%. I am a little high on the percentage.
List of refined food/food high in sugars-
List 1- Bagel, Broccoli, Celery, Cucumber, Spinach
List 2- Nectarine, Apple, Yogurt
List 3- Brown Rice, Tilapia

FAT- I consume 25 g of Fat a day. This is the equivalent of 225 calories. The percent of calories contributed by fat totals 18% of all the calorie intake. I am below the range of 20-35%. I might have to consume a little more fat to be within the range that is set.

PROTEIN- I consumed 79 g of protein over in a day. This is the equivalent of 316 calories. The percent of calories contributed by protein totals 29% of all the calorie intake. I am with the range of 10%-35%. I am in between the percentages that are "normal".

VITAMIN/MINERALS- For salts, I consumed 6.32 g of salts. Which is barely over the World Health Organization recommendations.

Conclusion: I have learned from this assignment that I need to be careful on my sodium intake because it can lead to bloating and muscle spasms. I had exceed the sodium intake by a few grams.  I will be increasing my veggie and dairy intake because I do not like any dairy products. However, I do love veggies so increasing my intake will be fairly easy transition. I also might have to have intake a few more calories because I am only just over 1000 calories out of the 2000 that are suggested on day. I also have to intake more minerals on meals because I am way below any of the minimum intake of Calcium, Potassium, Magnesium, etc.