Diet Analysis

Body mass index (BMI) is a measure of the amount of body fat. It is a simple, non-invasive and relatively cheap method based on the individual’s weight and height. BMI indicates whether an individual is underweight, normal weight for height, overweight or obese. It is calculated as Weight (kg)/ Height (M²) BMI =70.34 ÷1.57² = 28.4kg/m². My nutrition status is overweight. Normal nutrition status is in the range of 18.5- 24.9 kg/m ² whereas overweight falls in the range of 25-29.9 kg/m².

Macronutrient intake.

Total calorie intake is 1932calories. My recommended allowance is 2000kcal. My caloric intake is within the recommended range and is adequate to maintain good nutrition status. The average amount of protein I eat is 132g. Recommended allowance is 46g per day. The difference is 86g per day which is greater than 50% of the recommended allowance.

1. Intake of a high protein diet has effects on one’s health. The first effect is weight gain. According to the National Institute of Health Study (2016), a high protein diet results in weight gain as compared to a balanced diet. Secondly, intake of high protein increases the metabolic burden on the kidneys thus they have to continually work harder to eliminate the metabolic wastes of protein such as nitrogen. Kidneys become stressed which results in kidney damage over a long time. Another effect is an increased risk of cardiovascular disease as a result of a high intake of protein-rich fat and red meat.
2. Changes are needed to reduce my protein intake. Changes include consuming low quantity but high-quality protein. Also cutting down on the consumption of red meat and full-fat milk and consuming more plant protein and lean meat.

My carbohydrate consumption is 216g per day and this is correct as the recommended range is 130-300g. Consumption of dietary fibre is 26g per day and the target is 25g, added sugars are 2g and the target is less than 50g and consumption of saturated fat is 7% of the total calories and the target is < 10%, all are within correct levels. Cholesterol intake is 372g while the target is <300g thus, the intake is higher.

1. A high cholesterol diet especially LDL over a long time can cause damage to the arteries and increase the risk of cardiovascular disease and stroke.
2. Dietary changes that will help reduce cholesterol are necessary. Changes include: regular exercise, cutting down on consumption of saturated fats in animal products and trans-fat by reducing consumption of fried foods and processed foods.

Minerals

Intake levels of calcium are 1083g, potassium is 4711g, sodium is 2174mg, magnesium is 408mg, and selenium is 199 µg which are within the recommended range. Iron consumption is 12mg which is low.

1. Poor consumption of iron results to low levels of red blood cells which result in iron deficiency anaemia.
2. Dietary changes to improve iron levels include consumption of heme-iron from organ meat such as liver, fish and poultry foods.

Phosphorus intake is 1979mg which is higher than the target amount of 900mg.

1. High consumption of phosphorus can be toxic. It results in diarrhoea and hardening of organs and soft tissues. High phosphorus levels affect the ability of the body to utilise iron, zinc, magnesium and calcium
2. Actions to reduce phosphorus levels include reducing the consumption of protein-rich foods such as meats.

Vitamins

Vitamin A intake is 1635mg which is higher than the recommended amount of 700mg, vitamin K intake is 351µg which is also higher than the target. Therefore, the source should be checked for appropriate changes. Intake of vitamins B6 is 3.0mg, B12 9.4mg, C 111mg, D 26µg, folate is 491µg, thiamine 1.7mg, riboflavin 2.1mg, niacin 37mg and choline 585mg. The intakes are correct as they are within the target levels.

My BMI is 28.4kg /m² which shows that I am overweight. To attain normal nutrition status I must lose between 8.6 to 24.4kg. From the data analysis, my total caloric intake is adequate however I have to cut down on proteins and cholesterol. There is need to increase the consumption of iron and reduce phosphorus. My vitamin intake is adequate to maintain good nutrition status.