3 Day Diet Analysis My diet analysis according to My Plate Super Tracker program and according to the CDC’s information in regards to my calculated BMI. I presently need a 2800 calorie diet daily to supplement all of my needs to maintain a healthy diet. The following graph is a reflection of two average weekdays, and one day over the weekend food consumption. I have found out that my average daily intake of calories in the forms of carbohydrates, fats, and proteins and macronutrients are generally all fall within the Acceptable Macronutrient Distribution Range (AMDR) and Dietary Reference Intakes (DRI’s) except for a few. The chart below shows that my saturated fat and sodium levels were elevated and that I was deficient in vitamin D.

Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. . It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis (National Institute of Health, June 2011). Vitamin D is essential for many aspects of health, including the absorption of calcium and phosphorus from food and the building of strong bones. Vitamin D is also important for hormone regulation, inflammation reduction, and the optimal functioning of the nervous system and the immune system. It is critical for normal development and growth of cells, bones and teeth. There is a history of arthritis and osteoporosis that runs in my family. I will work on increasing my intake of Vitamin D to the RDA’s recommended level in order to be proactive in delaying or eliminating any such problems either through diet or through additional supplementation. The rest of my micronutrients that are needed in the daily diet in small amounts all fall within acceptable ranges. There aren’t any issues of toxicity with the fat soluble vitamin A, D, E, & K. Only the deficiency with vitamin D mentioned above. All my other water soluble vitamins such as vitamin B6, B12, and C all look in great shape, except for my sodium levels which we will discuss further later. My protein levels are currently within a normal range of 22% with a consumption of 152 grams per day. I do weight lift quite regularly, and sometimes I will increase my protein intake to about 250 grams per day by on occasion by adding protein shakes into my daily diet. The functions of proteins in the body are so numerous that only a few can be described in detail (Thompson & Manore, pg193). The basic functions of proteins are to build muscle, skin and bone. Found in every cell of the body, protein plays a role in the production of hormones, enzymes and other important substances. The role of the proteins are numerous, complex, and varied. The protein hemoglobin is necessary for proper oxygenation of the blood, while the proteins making up antibodies are used to help fight infection and to maintain a strong immune system. Enzymes are a type of protein involved in many sequences required for proper body function, including digestion. Hormones are another class of proteins, helping to send messages throughout the body and between cells. It’s no wonder just how important the role of protein is within the body. I will continue to keep my protein intake to an acceptable level, while considering my present physical fitness and my bodily demands. Long periods of too much protein are likely to cause kidney problems and osteoporosis. I have also discovered that my carbohydrate levels are acceptable, but they are on the lower level of being sufficient at 45%. It’s recommended that carbohydrates (AMDR) should be between 45-65% of total daily energy intake. Carbohydrates are made up of carbon, oxygen, and hydrogen molecules combined to form a molecule. There are simple carbohydrates like glucose and fructose, while others like starch are considered more complex carbohydrates. Foods contain three types of carbohydrates, sugars, starch and fiber.