I am doing the Choose My Plate diet analysis to get a better understanding of what I am really eating and what it does for my body. While doing this diet analysis it really opened my eyes to my eating habits, what I eat too much of and what I don’t eat enough of. Overall, I feel like I have a pretty healthy diet and lifestyle, however, when I saw the final report, I was surprised to see that I was lacking important nutrients like calcium, vitamin D, and potassium. I was also very surprised to see the amount of fat and carbs I was eating versus my protein intake. The value of this project, I feel, is to be able to see what areas of your diet still need work and to see what areas of your diet are good. I think most people believe that because they eat fruits and vegetables that they are healthy. This diet analysis proves that being healthy is much more than eating a few serving a fruits and veggies.
mluck's Nutrients Report 10/26/13 - 11/01/13
Your plan is based on a 2000 Calorie allowance.
Nutrients
Target
Average Eaten
Status
Total Calories
2000 Calories
1215 Calories
Under
Protein (g)***
46 g
48 g
OK
Protein (% Calories)***
10 - 30% Calories
16% Calories
OK
Carbohydrate (g)***
130 g
172 g
OK
Carbohydrate (% Calories)***
45 - 65% Calories
57% Calories
OK
Dietary Fiber
26 g
32 g
OK
Total Fat
25 - 35% Calories
34% Calories
OK
Saturated Fat
< 10% Calories
7% Calories
OK
Monounsaturated Fat
No Daily Target or Limit
15% Calories
No Daily Target or Limit
Polyunsaturated Fat
No Daily Target or Limit
8% Calories
No Daily Target or Limit
Omega 3 - EPA
No Daily Target or Limit
7 mg
No Daily Target or Limit
Omega 3 - DHA
No Daily Target or Limit
23 mg
No Daily Target or Limit
Cholesterol
< 300 mg
182 mg
OK
Minerals
Target
Average Eaten
Status
Calcium
1300 mg
684 mg
Under
Potassium
4700 mg
2646 mg
Under
Sodium**
< 2300 mg
1987 mg
OK
Copper
890 µg
1461 µg
OK
Iron
15 mg
18 mg
OK
Magnesium
360 mg
331 mg
Under
Phosphorus
1250 mg
898 mg
Under
Selenium
55 µg
81 µg
OK
Zinc
9 mg
13 mg
OK
Vitamins
Target
Average Eaten
Status
Vitamin A
700 µg RAE
1414 µg RAE
OK
Vitamin B6
1.2 mg
2.3 mg
OK
Vitamin B12
2.4 µg
3.6 µg
OK
Vitamin C
65 mg
142 mg
OK
Vitamin D
15 µg
2 µg
Under
Vitamin E
15 mg AT
21 mg AT
OK
Vitamin K
75 µg
165 µg
OK
Folate
400 µg DFE
684 µg DFE
OK
Thiamin
1.0 mg
1.9 mg
OK
Riboflavin
1.0 mg
2.2 mg
OK
Niacin
14 mg
22 mg
OK
Choline
400 mg
251 mg
Under
Information about dietary supplements.
** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition, people who are age 51 and older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.
*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and α-linolenic acid) have two separate recommendations:
1) Amount eaten (in grams) compared to your minimum recommended intake. 2) Percent of Calories eaten from that nutrient compared to the recommended range.
You may see different messages in the status column for these 2 different recommendations.
Total Calories
1. What was your average caloric intake for the 7 days?
My average caloric intake for the week was 1,215 calories a day.
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