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1. Introduction
This assignment aims to analyze my dietary intake, evaluate how it aligns with
nutritional recommendations, and assess my physical activity throughout the day. Upon
close examination of my eating habits, my diet is relatively well-balanced overall. This
assignment is also a self-reflection of how our energy expenditures balance our
consumption. It brings awareness to our eating habits and suggests ways for
improvement.
2. Methodology
I measured and recorded my food intake throughout two weekdays and one day
of the weekend (March 2 - March 4), as well as my physical activity during one of those
days. As someone familiar with using a food scale, I was able to measure precise
portions for many of the foods I logged. My water intake was tracked using a 1L tumblr.
But amounts of other beverages consumed, such as pop and tea were estimated. I
logged my physical activity using the 24-hour activity table provided.
After recording my food intake, I analyzed my dietary intake against the
nutritional guidelines and six dietary reference intakes (DRIs). I compared the following
reference values to my dietary analysis, thereby assessing whether my nutrient intake
falls within the recommended ranges: the Estimated Average Requirement (EAR),
recommended Dietary allowance (RDA), Adequate Intake (AI), Tolerable Upper Intake
Level (UL), Estimated Energy Requirement (EER) and Acceptable Macronutrient
Distribution Range (AMDR). The EAR, derived from scientific evidence, is the daily
nutrient intake level estimated to meet the requirements of 50% of healthy individuals in
a particular age and gender group (1). The RDA is derived from the EAR and it is the
daily intake level that meets the nutrient requirements of 97-98% of healthy individuals
for a specific age and gender (1). When there is not enough evidence to establish an
EAR and RDA, the AI is used. It is derived from observed or experimentally determined
approximations of nutrient intake (1). The UL is the maximum daily intake of a nutrient
that is not likely to cause adverse health effects (1). To maintain energy balance, the
EER is used to approximate the average dietary intake, based on a person’s age,
gender, height, weight and physical activity (1). Finally, the AMDR is the macronutrient
range intake (as a percentage of all energy intake) in a regular diet that is associated
with reduced risk of chronic disease (1).
3. Discussion
3.1 Influences on eating habits
As someone who has a lot of emotions tied to food, my eating habits are
currently a work in progress. I would like to be more in touch with the psychological
influences on my eating habits, as I tend to grab food when I am stressed or bored.
While I am good at identifying physiological hunger (characterized by stomach pain,
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bloating, emptiness), once I start eating, it takes a lot of food and time to feel satisfied. I
attribute this to two reasons. The first is that I used to experience extreme hunger due to
an undiagnosed metabolic condition that is now in remission. I would never feel satisfied
after eating a meal, even if I was uncomfortably full. The other reason is that because I
tend to eat high-volume foods and drink lots of water while I eat, I believe I have
increased my stomach capacity. I sometimes eat snacks after a meal to satisfy my
cravings.
3.2 Subsections
3.2.1 % Macronutrient Breakdown
MyPlate Analysis shows I am within the AMDR values for all three
macronutrients. It should be noted that I did not consume any alcohol during these three
days. Therefore, I am within the AMDR for alcohol, which is up to 5% of the diet.
The AMDR for protein is 10-35%, whereas my protein consumption is 26%. Not
only is protein essential for growth, maintenance, and repair, but it is also responsible
for chemical reactions in the body, as it functions as enzymes, chemical messengers,
receptors, and cellular pumps (6).
It is recommended that carbohydrates comprise 45-65% of your intake. My
carbohydrates are on the lower end of 47%. I should increase my consumption to
improve my performance in the gym, as glucose is quickly broken down and utilized as
the body’s main energy source (4). They are also protein-sparing, aid in blood
circulation, and are stored in the muscle cells and liver as glycogen (4).
It is suggested that 20-35% of the diet should consist of varying quantities of
monounsaturated, polyunsaturated, saturated and trans fatty acids. My fat AMDR levels
are within range at 28%, which is good because fats are essential for the absorption of
insoluble vitamins, cell membrane integrity and fluidity, neurotransmitter function,
insulation and immune system function (5). They are also used as a fuel source for
long, low-intensity activities (5).
3.2.2 Protein intake relative to DRI-RDA
The protein RDA for a 50kg person is 40g. My protein intake is 138.954g, which
means I am at 347% of the RDA value. However, according to Appendix B in the
Personal Dietary Assessment guidelines, a non-vegetarian who strength trains 5x per
week, should consume 1.2-1.4 grams per kilogram of body weight; allowing for this, my
actual RDA would be between 60 to 70g of protein. Even at the upper end, I am
consuming 199% of the upper recommended intake. Consuming high-protein diets may
cause dehydration, increase the risk of kidney damage and cause GI tract issues such
as bloating or constipation (6).
3.2.3 P:M:S fatty acid ratio and Linoleic: Linolenic fatty acid ratio
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My P:M:S ratio is 1:1.1:1, and my linoleic to linolenic fatty acid ratio is 10.7:1. I
am within the AMDR for my total fat intake at 28%. While there is no set P:M:S ratio, it is
recommended that unsaturated fats should be consumed in higher quantities than
saturated fats. My logged consumption of the different types of fats is almost equal, thus
I should increase my unsaturated fat intake, ideally from monounsaturated fats, while
reducing my saturated fat intake. It is recommended that the Linoleic:Linolenic fatty acid
consumption is 10:1. My ratio of 10.7:1 puts me slightly outside the DRI. I can improve
this ratio by decreasing my omega-6 consumption or eating more omega-3s. I prefer to
increase my omega-3 fatty acids because they are essential for brain function, heart
health, eye health and are anti-inflammatory. Omega-3s also affect the heart by
lowering triglycerides, reducing blood pressure and decreasing the risk of heart disease
(5).
3.2.4 Water, dietary fibre, and dietary cholesterol
My water consumption of 4403.803g puts me 163% of the DRI (2700g). I should
consider reducing my water intake, as overconsuming large quantities of water over
time can lead to hyponatremia and sodium imbalances in the body. Water is essential
for many physiological functions, including cell structure, facilitating muscle growth,
catalyzing enzymatic reactions, regulating body temperature, and supporting nutrient
and waste transport (2).
The DRI for fibre is 25g. My intake of 31.112g also exceeds the DRI. Consuming
adequate amounts of soluble and insoluble fibre aids in digestion, maintaining bowel
regularity, and reducing the risk of chronic diseases such as heart disease and diabetes
(4).
I consumed 462.373mg of dietary cholesterol during my three-day report. While
there is no DRI for cholesterol, too much LDL may lead to plaque buildup in the arteries
and cause atherosclerosis and eventually heart disease (5). I can limit my cholesterol
intake by focusing on more plant-based foods and less saturated fats from animal
sources. Cholesterol is non-essential, meaning the body can synthesize it on its own. It
is involved in membrane fluidity and stability, myelin sheath formation, hormone
production and bile acid production (5).
3.2.5 Each vitamin and mineral
Thiamin - My intake is 2.253mg, and the DRI is 1.10 mg. Even though my
consumption is over 200% of the DRI, I am not concerned because thiamin toxicity is
extremely rare. It is also a coenzyme for neurotransmitters, so it's essential for neural
action (8). Thiamin is essential for energy metabolism and nervous system function.
Riboflavin - The DRI for riboflavin is the same as thiamin. I averaged 2.899mg of
riboflavin over the three-days, which also significantly exceeds the DRI. Like thiamin,
this doesn’t concern me, as riboflavin is a water-soluble vitamin, so excess will be
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excreted in the urine. There is no UL for riboflavin, and toxicity is very rare. Both thiamin
and riboflavin are coenzymes used for energy metabolism
Niacin - My niacin intake of 13.188 mg/day puts me very close to the DRI
(14mg). Niacin is essential for DNA replication and cell differentiation (8).
B6 - My vitamin B6 consumption is 2.182 mg, which is slightly concerning
because it is 167% of the DRI. B6 toxicity can lead to neural damage such as
numbness and muscle weakness (8).
B12 - I averaged 3.552 mcg of B12, which exceeds the DRI of 2.40 mcg. I am
not worried about this because there is no upper limit for B12, and toxicity is rare. This
vitamin is only found in animal products and fortified products. It synthesizes myelin and
is essential for intracellular activation of folate (8).
Folate - the DRI for folate is 400 mcg, and my consumption averages 609.7 mcg.
I am not worried about being over the recommendation because the risk of toxicity is
extremely low. It is used for synthesizing DNA and intracellular activation of B12.
Vitamin C - I am content with my consumption of vitamin C (83.1mg) as it is just
over the DRI (75mg). Vitamin C regenerates vitamin E to its active form by acting as a
reducing agent (3).
Vitamin D - My vitamin D intake of 2.646mcg is concerningly low compared to
the DRI (15mcg). I am at greatest risk for vitamin D deficiency because not only is my
diet lacking, but there is not enough sunshine in Vancouver to synthesize it on my skin.
Vitamin D is essential for my bodily functions, including hormone synthesis, blood
calcium regulation, bone mineralization and impacts immune function (9). Therefore,
underconsuming vitamin D has adverse health effects related to bone health, a weak
immune system and muscle weakness (9).
Vitamin A - My vitamin A (RAE) intake is under the DRI. I consumed 600.395
mcg, whereas it is recommended to consume 700 mcg. Because my intake is only 15%
below the DRI, I am not too concerned. However, vitamin A has many essential
functions. It comes in two forms - beta carotene and retinoids. Beta carotene protects
against oxidation of cell membranes, and retinoids are essential for mucous membrane
health and vision (3). Night blindness and poor dental health may result from retinoid
deficiency. (3).
Vitamin K - I am happy with my vitamin K intake of 98.749 mcg per day, as it is
very close to the DRI (90 mcg). Vitamin K is responsible for bone health, blood clotting,
regulating blood calcium and bone mineralization (8).
Vitamin E - I am significantly below the DRI for vitamin E. The recommended
amount is mg per day, but my average report totaled 6.352mg. Vitamin E plays an
important role in membrane integrity for cells, mitochondria, and the nucleus (3). Its
non-antioxidant roles include reducing platelet aggregation (3). While I should increase
my intake by eating avocados and almonds, I am not overly concerned about my
vitamin E levels, because pre-term infants are at greatest risk for deficiency (3). Though
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it is possible for healthy individuals lacking vitamin E to develop anemia over time,
leading to loss of red blood cell functions such as the inability to carry oxygen (3).
Calcium - I am content with my calcium consumption (989.224mg) as it almost
meets the DRI of 1000mg. Calcium is responsible for muscle contraction, bone
formation and maintenance, and secretion of hormones and enzymes (8). A calcium
deficiency may result in impaired blood clotting and osteoporosis.
Iron - My iron intake (15.89mg) is a bit below the DRI of 18mg. It is a cofactor for
enzymes involved in metabolizing the macronutrients and is essential for hemoglobin
and myoglobin synthesis (10). Thus, I will aim to meet the DRI for iron by consuming
more dark, leafy greens and red meat.
Magnesium - I averaged 415.16mg of magnesium, which is over the DRI value
of 310 mg. Magnesium enables vitamin D to produce parathyroid hormone (10). It also
plays a role in calcium balance and stabilizes phosphate groups in ATP (10). I exceed
the UL for magnesium, which is 350 mg. However, I have not experienced any
gastrointestinal issues, low blood pressure, or neurological symptoms associated with
too much magnesium. Those with kidney dysfunction are at greatest risk for toxicity
(10).
Potassium - My potassium consumption averaged 3599.783mg, and the DRI is
2600mg. I am not worried about being over this recommended value because while
hyperkalemia may result from overconsumption of potassium, those with kidney
impairments are at highest risk (3). Potassium is essential for intracellular fluid balance,
and contraction of muscles and nerve impulses (3).
Zinc - I am not concerned about my zinc levels because I am slightly above the
DRI. My consumption is 10.713 mg whereas it is recommended to consume 8mg/day.
Overconsumption of zinc may result in nausea, diarrhea, or headaches. Zinc is a trace
mineral that plays physiological functions in the body, such as immune function, protein
and DNA synthesis and supports growth.
Sodium - I am most concerned about my sodium consumption. It is
recommended to consume 1500 mg each day, whereas I had consumed 3883.785mg
per day. While sodium is essential for many cellular functions, such as regulating
extracellular fluid volume and importing glucose into the cell, sodium toxicity can cause
hypernatremia and hypertension (3). I am at greatest risk for overconsuming sodium
because, while I eat a relatively balanced diet, a good amount of the foods I eat are
quite processed (ie, protein bars, bread), and it is easy to overconsume sodium this
way. Thus, I will limit my sodium intake by replacing processed foods with more whole
foods.
I am highlighting my greatest concern about underconsuming vitamin D and
overconsuming sodium due to living conditions and eating processed foods,
respectively. Potential side effects from not being within the ideal ranges include weak
bones, poor immune function, high blood pressure and swelling.
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3.2.6 Calcium: Protein ratio
The ideal ratio for calcium (mg) to protein (g) is between 16:1 and 20:1. Because
of my high protein consumption, my ratio of 7.12:1 is significantly below the ideal range.
This poses a concern, as insufficient calcium relative to protein may affect my bone
health and other physiological functions. Calcium is essential for bone health, nerve
function and muscle contraction. High protein diets may also increase calcium
expression in urine (10). To put my ratio within the recommendations, I will increase my
calcium intake, such as consuming leafy greens or fortified plant-based milks and
decrease my protein intake. Eating foods that contain both protein and calcium, such as
Greek yogurt or cottage cheese, will not significantly affect this ratio.
3.2.7 Canada’s Food Guide
Canada’s food guideline suggests that one’s plate should consist of 50% fruits
and vegetables, 25% protein foods, and 25% whole grains (Hammond, 2023). MyPlate
analysis shows my diet consists of 37% fruits and vegetables, 34% protein foods and
30% grains. Therefore, the main concern is the lack of fruits and vegetables. My protein
is also almost 10% greater than the recommended guideline, and I am slightly over the
recommended intake for grains. I will increase my intake of fruits and vegetables to
avoid deficiency in any essential micronutrients. It should be noted that my diet is also
lacking in vitamin D, A, E, calcium, and iron, thus, I will eat foods such as kale, spinach,
carrots and fortified milks.
3.2.8 Potential changes and supplements
Compared to Canada’s Food Guide, it appears I am lacking in fruits and
vegetables, which explains some vitamin and mineral deficiencies. My diet is
significantly lacking in vitamin E. The DRI is 15mg while my intake is 6.3mg. I can
improve this by consuming roughly an ounce of almonds or sunflower seeds. I am also
slightly deficient in vitamin A and iron. I consider it slightly deficient as being within
10-15% below the DRI. To meet the DRIs, I would need to consume 100 more mcg of
vitamin A and 2.11 mg of iron. Since spinach and sweet potatoes contain both vitamin A
and iron, consuming roughly 1/10th cup of cooked spinach (for vitamin A), ⅓ cup of
spinach (for iron), plus a medium sweet potato to meet both iron and vitamin A needs.
Raw spinach is preferred over cooked because the nutrient availability changes in the
cooking process due to leaching of water-soluble vitamins.
I am most lacking in vitamin D in my diet. I need to increase my intake by roughly
12 mcg/day to meet the DRI. This can be done through diet or sun exposure. However,
because Vancouver does not receive much sun, I will likely have to increase my vitamin
D through my diet. Eating 3oz of salmon or drinking 4-5 cups of milk will put me at the
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DRI. I supplement by taking a drop of vitamin D containing 1000IU (25mcg) daily to
ensure I am not deficient.
3.2.9 Energy balance
My energy balance on March 4 puts me in a 581 kilocalorie deficit. I consumed
1640 kcalories and expended 2221 kcalories, according to DW+. If I consistently ate this
way, I would roughly lose 5 lbs in 30 days. My BMI is currently in a healthy range
(21.87), so it would take 104 days to be in the underweight category (<18.5). However,
because I do not intend to reach that state of leanness I can equilibrate my energy
balance by consuming more foods or exercising less. Since I prefer to keep my activity
high, I would rather eat more. This is also a good opportunity to improve my linolenic
acid ratio by eating 279 grams of salmon. This will provide 167mg of linoleic acid. The
benefits of being physically active include improved sleep, better mental health, and
less risk of type 2 diabetes (8).
3.2.10 Limitations
While DW+ serves as a beneficial tool for tracking food and physical activity, it
poses limitations that hinder the analysis of my intake. The main issue I had using DW+
is its limited database. Many of the foods I consumed were not available for selection.
For example, Silver Hills’ “Little Big Bread” is a staple in my diet. It is precisely 100kcal
per 2 slices, but the closest item in DW+’s database was whole grain bread. I logged the
whole grain bread, despite it being higher in kilocalories than what I had consumed.
PbFit (peanut butter powder) is another staple that I eat regularly. I selected MET-Rx
powder, Original Meal Replacement, Chocolate Peanut Butter, knowing that the
macronutrients are off, but it was the closest alternative. The software particularly
lacked diversity in Asian foods. I logged the three pieces of turnip cake and recorded
each ingredient, according to the recipe’s serving size. This is why I had three different
types of oils as part of my dinner on March 2. I also ordered a specialty sushi roll and
uni (sea urchin) cone at a restaurant, and surprisingly, these were not on the database.
Therefore, the items I logged weren't precisely what I consumed. Another limitation is
the potential inaccuracy while inputting measurement amounts. This could lead to
inaccurate values in the analysis. In terms of physical activity, DW+ doesn't take into
consideration rest times while weightlifting, nor does it categorize the intensity of the
exercise (ie, deadlift vs calf raises). Therefore it is difficult to quantify the amount of
calories burned.
4. Conclusion
To conclude, this paper discusses the unique functions of the macronutrients and
micronutrients, why each one is essential for bodily health, and the risk factors for over-
and underconsumption compared to the RDI values. It should be noted that people live
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different lifestyles when it comes to nutrition and physical activity. Canada’s health guide
provides a good general recommendation for the average, healthy person, but each
individual’s unique composition reflects their needs.
References
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1. Hammond G. UBC FNH 250 Carbohydrate Class Notes (or Slides) 2025
1. Hammond, G. (2025) UBC FNH250. Lesson 2-Intro to Nutrition & Diet Quality.
[Lecture Notes/Powerpoint Presentation/PDF] 2025. Retrieved from
https://canvas.ubc.ca
2. Hammond, G. (2025) UBC FNH250. Lesson 3-Water & Electrolytes. [Lecture
Notes/Powerpoint Presentation/PDF] 2025. Retrieved from https://canvas.ubc.ca
3. Hammond, G. (2025) UBC FNH250. Lesson 4-Antioxidant Nutrients. [Lecture
Notes/Powerpoint Presentation/PDF] 2025. Retrieved from https://canvas.ubc.ca
4. Hammond, G. (2025) UBC FNH250. Lesson 6-Carbohydrates. [Lecture
Notes/PowerpointPresentation/PDF] 2025. Retrieved from https://canvas.ubc.ca
5. Hammond, G. (2025) UBC FNH250. Lesson 7-Lipids. [Lecture
Notes/PowerpointPresentation/PDF] 2025. Retrieved from https://canvas.ubc.ca
6. Hammond, G. (2025) UBC FNH250. Lesson 8-Proteins. [Lecture
Notes/PowerpointPresentation/PDF] 2025. Retrieved from https://canvas.ubc.ca
7. Hammond, G. (2025) UBC FNH250. Lesson 9-Energy Balance & Weight
Management. [Lecture Notes/Powerpoint Presentation/PDF] 2025. Retrieved
from https://canvas.ubc.ca
8. Hammond, G. (2025) UBC FNH250. Lesson 10-Energy Metabolism. [Lecture
Notes/Powerpoint Presentation/PDF] 2025. Retrieved from https://canvas.ubc.ca
9. Hammond, G. (2025) UBC FNH250. Lesson 11-Bone Health. [Lecture
Notes/PowerpointPresentation/PDF] 2025. Retrieved from https://canvas.ubc.ca
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10.Hammond, G. (2025) UBC FNH250. Lesson 12-Blood Health. [Lecture
Notes/PowerpointPresentation/PDF] 2025. Retrieved from https://canvas.ubc.ca
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