a). The Harvard Medical School Guide to Healthy Eating states there are approximately 9 calories in each gram of fat we consume. Thus, in order to calculate the percentage of fats in my ration, I have to multiply the quantity of fats consumed in grams to 9, and then calculate the percentage. On the January, 7th, I consumed 88.6 grams of fat.
88.6*9=797,4 kcals. My ration for that day consisted of 2600 kcal.
Thus I can conclude that on January 7th I managed to follow the recommendations according the percentage of fat.
Nevertheless, on that day my ration included more calories than it’s recommended. The amount recommended to me by CNPP was 1943. Thus, according to CNPP recommendations my daily fat intake should not be more than
b). The overall recommendation is no more than 1943 kcal. Thus I can consume 10%, or 194,3 kcal from saturated fat, which will be
The percentage of saturated fats in my ration for the 7th of January was
303,3:26=11,66…%. Thus it was more, than recommended 10%.
c). To avoid exceeding the recommended fat intake for the day after eating the serving of high-fat food you should reduce the consumption of other high-fat products for that day.
d). If I could substitute a serving of lower fat lasagna for the higher fat choice it would make me to reduce the consumption of other high-fat products for that day, and to reduce the calory intake, for the number of calories the serving of high-fat food contained.
e). In the high-fat lasagna meat, high-fat cheese and eggs contribute to the saturated fats and overall fats. As cholesterol is contained in all animal foods, thus those are meat, poultry, fish, milk and milk products, and egg yolk that can contribute to cholesterol in lasagna.
f). To reflect a reduction in fat content we should avoid using high-fat cheese, fat meat, and many store-bought sauces. Instead we should use vegetables, low-fat meat, skim cheese, and home-cooked sauces.
g). The overall amount of calories in my intake for the January, 7, exceeded the recommended amount for 650 kcal approximately. The recommendation was 1943 kcal, while my consumption was 2600. The consumption of proteins and carbohydrates was higher than recommended, (111 compared to 46 for proteins, and 350 comparing to 130 for carbohydrates) while the consumption of fats was normal (88,7 of 57.8 – 101.1). The consumption of some vitamins was lower than the recommended amount.
h). The consumption of some vitamins and minerals in my meals was lower than the recommended amount. For example, for Vitamin A the consumption was 206,4 comparing to 700 recommended, for Vitamin C it was 29,4 comparing to 75 recommended, and 5,1 of 15 recommended for E Vitamin. The consumption of all minerals in my ration was higher than the recommended dose. For example, I consumed 1207,8 calcium compared to 1000 recommended, and 1550,6 phosphorus comparing to the 700 recommended.
i). To improve the energy and vitamin totals for the day the amount of fruits and vegetables in my ration should be increased, as they are the valuable source of vitamins while being relatively low in calories.
j). Yes, my choices provided enough folate to meet my requirement. I consumed 402, 7 folate compared to 400 recommended.
k). The sources of niacin in my meals were chicken white meat, corn grits, pasta, and tuna.
l). My consumption of Vitamin c was 29,4 compared to the 75 recommended. Thus we can conclude that my meals provided
29,4:(75:100)=39,2% of daily recommended amount of Vitamin C. The main sources for this vitamin were grapefruit, apple juice, and pineapple juice. These products belong to fruit food group.
m).My total energy intake was higher than my nutrition recommendation for more than 25 %. I consumed 2600 kcal comparing to 1943 recommended. This is not consistent with my nutrition goals as I feel I should not give my body more energy than it is able to use, as it would be transformed into fats. That day I did not perform any extraordinary physical activities that would have justified the consumption of such an amount of high-energy food and drinks.
n). The vitamin-dense, providing the most vitamins for the fewest calories foods in my ration are fruits and vegetables. Grapefruit and vegetable salad provided the most vitamins for the fewest calories in my ration.
o). Cereal grains are natural sources of vitamin B6, folic acid, pantothenic acid and zinc. Grains also provide good sources of iron, magnesium and copper. The oils of the embryos of cereal grains are rich in vitamin E. Cereal lipids are relatively rich in linoleic acid, an essential fatty acid. In addition, cereals are often fortified with vitamins.
p). I consumed more calories than the recommended amount. Most of this excess was in proteins and carbohydrates. I consumed less vital vitamins, like A, C and E, than I needed. The amount of other vitamins consumed was more or less according to the recommendations. My consumption of most minerals was much higher than recommended.
1. Willet, W, Skerrett, P.J. (2005). Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating. Free Press
2. Kuntz, L.A. (1998). “Building a Better Breakfast Cereal”. Food Product
3. USDA. (2005). 2005 Dietary Guidelines Advisory Committee Report. Retrieved January, 11, 2007, from http://www.health.gov/dietaryguidelines/dga2005/report/