Introduction
This paper presents a nutrition report that covers food diary analysis, as well as meal plan design. The report is divided into three tasks; Task 1 includes the food diary and analysis for a 3-day plan. Here, the focus is on the daily food intake. In coming up with this diary, household measures/portion estimates were used. Task 2 involves a one-day food plan for a rugby player while Task 3 presents the analysis of a food label ingredient.
Outlined below are three tables that show the food diary and analysis for Day 1, Day 2 and Day 3 respectively. The tables capture data on the time of the meal, description of food or drink, the amount of a particular food eaten, as well as any necessary comments.
Table 1: showing food diary and analysis for Day 1
Day 1:__________________SUNDAY________ Date: _______________
Table 2: showing food diary and analysis for Day 2
Day 2:____________________MONDAY______ Date: _______________
Table 3: showing food diary and analysis for Day 3
Day 3:_______TUESDAY___________________ Date: _______________
Considering the three days as a whole, what approximately was your average daily intake for: Energy, Carbohydrate, Total Fat, Protein, Saturated Fat, MUFA, PUFA, Trans Fat, Cholesterol, Sodium, Fibre, Sugar, Vitamin A, Vitamin C, Iron, Calcium:
- Energy =1/3 (1372+2384+2042)= 1932
- Carbohydrate = 1/3 (297+137+119+311)=288
- Total Fat= 1/3(22+42+72+111)= 82.33
- Protein = 1/3(107+241+60+56)= 154.67
- Cholesterol = 0
- Sodium = 1/3(2832+11295+3453+1633)=6404.33
- Sugar =1/3(116+66+33+139)= 118
- MUFA 1/3(549+208+208+158+158)= 244
- FUFA= 0
- Trans Fat 1/3 (50+181+300+549)=360
- Vitamin C = 1/3 (49+78+54+83)=88
- Iron = 1/3(78+208+208+158+158+549)=419.67
- Vitamin A 1/3 (30+179+52+109+30+78) =166
- Calcium = 1/3(369+200+117) = 228. 67
Considering the three days as a whole, what was your average daily intake on a per kg body mass basis for:
- Energy =1/3 (1372+2384+2042)= 1932
- Carbohydrate = 1/3 (297+137+119+311)=288
- Total Fat= 1/3(22+42+72+111)= 82.33
- Protein = 1/3(107+241+60+56)= 154.67
On average over the three days, how much energy did each meal contain?
From the above, it is evident that snacks contributed highly to the daily energy intake on average.
- Approximately what percentage of your daily energy intake came from fluid sources on average over the three days?
47.6%
- What was the primary source of this energy intake?
The primary source of the 47.6% energy was milk.
- How much variance was there in terms of total energy intake between the three days? Was there a noticeable difference between weekdays and weekends? Was this expected? Please give possible reasons to explain your findings.
Considering the three days, one can see that there was a substantial difference in energy taken. The energy consumption was high on the first day and dropped on the second day. The drop in energy consumption in the second day was expected due to the reduction for snacks consumed. In addition, the foods taken for dinner contained lower level of energy on the second day than in the first day. However, looking at Day 3, one observes that the amount of energy consumed increased substantially by approximately 200 kilocalories. Such is attributable to high intake of food containing energy for lunch and snacks as compared to Day 2. Day 1 registered the highest energy consumption while Day 2 registered the lowest. Such can be attributed to the fact that Day 1 was a weekend, with major activities that needed high energy, which explains why many snacks were consumed.
- Calculate your BMR (in kcal) using Harris-Benedict equation, and multiply the result by the physical activity level (PAL) coefficient from the table below that is most appropriate for you. By these calculations and based on your three-day average, are you in energy balance, surplus or deficit?
By making use of the Harris-Benedict equation, it is possible for an individual to calculate their Basal Metabolic Rate. The table below shows a list of several coefficients, which vary depending on the level of a person’s activity and their lifestyle. As such, considering a height of 1.7 metres, weight of 70kgs, age of 29 and a moderate activity level, the Basal Metabolic Rate for this case is 1683kcl/day. This figure indicates daily requirement of calories amounting to 2700kcal.
From the above table, the suitable coefficient for this case is 1.6-1.7, which translates to a range of 2692kcal to 2861.1kcal. Evidently, the total calorie requirement in a day falls between 2692kcl and 2861.1kcal. Considering the three-day plan, one can see that the amount of energy needed in a day exceeds the amount taken and hence a deficit.
- The recommended dietary for an athlete training daily for 90 minutes in five days in a week involve a meal plan that will boost strength, energy, and gain of weight. As such, the dietary recommendations for a training athlete should include the consumption of high-energy meal on the day of exercise. However, there is a proposal for the provision of fuel for muscles, two to three days before exercising. The current dietary does not provide for fuel muscles, which is an essential requirement for inclusion.
The exercises performed, in this case, require high-energy consumption, and the most recommendable is carbohydrates. However, such high-energy meals must require consideration as pre-exercise meal. The current dietary meal entail carbohydrates as the recommendation highlights, one day prior to exercise including pasta, brown rice, bread or whole grains. It is advisable to avoid proteins and foods that contain a lot of fats. Additionally, the plan does not advocate the consumption of fluids such as water.
Changes in the current diet should be as follows:
In general, the current plan will entail an adjustment to include solid food consumption four hours prior to exercise. A non-compulsory consumption liquid meal should come 2-3 hours prior to exercise. In addition, it is advisable to incorporate a fluid replacement or an energy drink about 1-2 hours before the exercise.
A meal plan for one day
A rugby player in the central position with a weight of 90 kg has a recommendation to use a diet that will maximize storage of the glycogen in his muscles, two days before a match. As such, preparation of a plan for one-day meal requires keen doctoring to exclude constituents like wheat/gluten. The player is aware that such constituents are not advisable and want their exclusion from the diet.
In the design of the plan for a dietary, one needs to be aware of the high-energy requirements for the rugby player in order to provide a plan that will suit the occasion. Carbohydrates are sufficient to fuel the working muscles. In addition, lean protein will promote adaptation to the training and help in playing the game.
The consideration for the hydration is also necessary because one is likely to lose water through sweating. As such, a player who has an average weight of approximately ninety kilograms does have a standard need of about 4,000-5,000 calories in every single day, and one to two days before the playing season. A day’s plan recommendation for a 90kg rugby player, two days before the match is as follows:
The analysis of a food label ingredient
The figure above is of Oreo Cakesters. The Oreo Cakesters is a soft snack cake of food product with 20 ingredients. The ingredients of the cake are palm, canola, and palm kernel oil, sugar, bleached enriched flour. The flour includes wheat flour, reduced iron, and Monosodium glutamate. There is also thiamine mononitrate (for vitamin B1), riboflavin (providing vitamin B2), fructose, folic acid, skim milk, high fructose and corn syrup. In addition, cornstarch, egg whites, chocolate, and leavening are inclusive ingredients. The leavenings include sodium acid, baking soda, calcium phosphate, and pyrophosphate. As well, the Oreo Cakesters includes artificial and natural flavour, corn syrup, salt, soy lecithin, corn flour, eggs, and sodium alginate.
Some people are allergic to the palm oil used as an ingredient in the Oreo Cakesters. Consumption of this dessert, therefore, causes health problems to those allergic to palm ingredient. The sugar included in the cookie has no directives from the Dietary Reference Intake (DRI) because sugars have no nutrition value. The only advantage of the consumption of sugar is energy provision. However, high sugar consumption could result in obesity when consumed excessively.
Salt, in the form of sodium, is an inclusive ingredient of the Oreo Cakesters.
Uncontrolled amount of salts in the body particularly for individuals who suffer salt-sensitive hypertension is dangerous. As such, vulnerability to attack by diseases such as heart diseases and stroke increases. For this reason, salt being one of the ingredients in the Oreo Cakesters poses such significant risk to an individual’s health.
The content of fats supplied by the ingredients like milk and eggs in the cookies have effects on the general health of any consumer. For instance, the Trans fats are neither digestible nor convertible by bacteria or the mitochondria in the body. As such, these fats will align along the arteries or the liver causing blockage. For this reason, fats are equally dangerous to human health.
The Monosodium glutamate is an ingredient used as a flavour in the Oreo Cakesters. Despite its safety, many consumers of food products with this ingredient reports effects on their health. The impact of this element is severe headache, nausea, general body weakness, and sweating. Researchers related the symptoms to the ingredient, but it is known to have a short time effect and not familiar to every person consuming a product that contains monosodium glutamate.
However, there are known number of general effects to people who take soft snacks cake (Oreo Cakesters). The observation of the consumers shows that the cake is highly addictive, just like cocaine. Despite its deficiency of the cholesterol, Oreo Cakesters has high sugar content. High sugar contents are not good for health when consumed.
Oreo Cakesters has high calories contents, thus require controlled consumption. The daily intake of calories for a person should be between 2000 and 2400 or even less in the instances when a person wants to lose weight. In addition, the high contents of calories, sugar and fats have triggered health experts to do further research on the product. Its high additive nature may cause an individual to consume more than the required contents of a given nutrient, posing a greater risk to their health.
Conclusion
In conclusion, it is evident that different types of foods contain different nutrients. There are those that contain energy and vitamins while other types contain minerals such as iron and calcium. For this reason, researchers have indicated that it is necessary for individuals to plan their diet well. However, the diet that one adopts ought to be in line with their current state of body and level of activity. It is recommendable for individuals whose day-to-day operations involve vigorous exercise to take foods that contain high energy and snacks. The reason is that their basal metabolic rate is very high. Thus, they need a substantial amount of calories to match the high Basal Metabolic Rate. On the other hand, people who are not active during the day should adopt eating habits that do not involve the intake of foods containing high energy. The reason is that their metabolic rate is low.