Assignment 2 (Section A, B, and C)
Mariely Isabella Ramirez Gomez (RAMMD2303)
Nutrition for Health and Changing Lifestyles HNSC1210 (Class 4, Friday)
Prof. Snehil Dua
April 31st, 2024
Daily Food Log:
Energy Balance:
Macronutrient Ranges:
Intake vs. Goals:
Questions:
1. a) Using the information from the “Energy Balance” section of your
printout, fill in the table below. [2 marks]
Your Your Did you meet the What is expected to happen to
average Recommend recommendation, your body weight based on your
kcal ed kcal from or were you current calorie intake?
consumed Daily Caloric above or below?
Summary
977.046 2037.0 Below Nutrient deficiencies, slow
metabolism, and even weaker bones
1. b) [2 marks]
What food contributed the Wrap sandwich (513.105 kcal)
most calories to your
day?
What food contributed the Apple Crumble (20.1 kcal)
least calories to your
day?
Nutrient My Recommended Did you If your diet did not meet these
Intake Intake (percent meet the recommendations, provide
(percent of Energy recommend examples of the changes in
of /Calorie) ation? food choices that you would
Energy (yes / no) need to make in order to meet
/Calorie) the recommendations.
If your diet did meet these
recommendations, provide
examples of how your current
food choices are allowing you
to meet these
recommendations.
Protein 52.134 g 55.13g No Only increase the protein
increase slightly, but continue at
around this consumption level.
Fat 34.241 g 45.27-79.22g No Increase fat intake by around 10
more grams, to align with the
intake goals
Carbohydrate 127.471 g 229.16-331.01g No Increase intake of carbohydrates
by about 100g to meet the
recommendation
a) Using the information from the “Macronutrient Ranges” printout, fill in the
tables below. [7.5 marks]:
2. b) Using the information from the “Intake vs Goals” printout, fill in the
table below [1.5 marks]
My water intake Recommended water Did you meet the
intake recommendation?
1228.166g 2300.0g No
3. a) Using the information from the “Intake vs. Goals” printout, fill in the
table below. [24 marks]
Nutrient Your Did you meet If your diet did not meet these
nutrient the recommendations, provide
intake from Recommended examples of the changes in
food Daily Intake? food choices that you would
(yes / no) need to make in order to meet
(i.e. your intake the recommendations.
was equal to, If your diet did meet these
greater than or recommendations (intake equal
less than the to or greater than
recommendation) recommendation), provide
examples of how your current
food choices are allowing you
to meet these
recommendations.
Vitamin A 255.917mcg No adding about 1780mg of vitamin A
(RAE) to my diet, from food like eggs and
dairy products.
Vitamin K 36.263mcg No adding about 38g of vitamin K to
(ug) my diet, from food like spinach or
broccoli.
Vitamin D 2.409mcg No adding about 12mg of vitamin D to
(ug) my diet, from food like soy or
almond.
Vitamin E 1.633mg No adding about 13mg of vitamin E to
(mg) my diet, from food like almonds
and red bell pepper.
Vitamin C 89.181mg Yes continuing my consumption of
(mg) vitamin C as I’m achieving the
intake goal, but drink less orange
juice.
Thiamin 0.895mg No barely add about 0.105mg of
(mg) thiamin to my diet, from food like
sunflower seeds or yogurt.
Riboflavin 0.908mg No barely adding about 0.092mg of
(mg) riboflavin to my diet, from food like
eggs or milk
Niacin 11.516mg No adding about 2.4mg of niacin to
(mg) my diet, from food like nuts or
bananas.
Folate 234.962mcg No adding about 165mg of folate to
(DFE) my diet, from food like peanuts or
beans.
Vitamin B6 1.138mg No barely adding about 0.062mg of
(mg) vitamin B6 to my diet, from food
like potatoes and non-citrus fruits.
Vitamin 2.773mcg Yes continuing my consumption of
B12 (ug) vitamin B12 as it is, as I even
exceeded (though barely, 0.373)
the recommended intake
Calcium 478.41mg No adding about 821.59mg of calcium
(mg) to my diet, from food like almonds
or yogurt.
Iron (mg) 7.152mg No adding about 7.8mg of iron to my
diet, from food like nuts or beans.
Potassium 1,691.701mg No adding about 608.299mg of
(mg) potassium to my diet, from food
like tree fruits (avocados,
bananas, apples, etc).
Magnesiu 169.517mg No adding about 190mg of
m magnesium to my diet, from food
(mg) like black beans or avocado.
Zinc 6.603mg No adding about 2.4mg of zinc to my
(mg) diet, from food like cashews.
3. b) Using the information from the “Intake vs. Goals” printout, fill
in the table below for sodium [2.5 marks]:
Sodium Recommended Did you meet If your diet did meet these
intake from Daily Intake for (i.e. intake was recommendations, provide
my food sodium equal to or examples of how your current
choices less that the food choices are allowing you
recommendati to meet these
on) or exceed recommendations.
the If exceeded, provide examples
recommendat of the changes in food
choices that you would need
ion for to make in order to meet the
sodium? recommendations.
1494.959mg 1500.00mg It was less Stay around this consumption of
than the sodium since it is very close to
recommended the recommended intake, just
intake adding a bit to the general
intake. (minuscule change)
3. c) Using the information from the “Intake vs. Goals” printout, fill in the
table below for fibre [2.5 marks]:
Total Recommended Did you meet the If your diet did meet these
Dietary Daily Intake for Recommended Daily recommendations,
Fibre intake Total Dietary Intake? (yes / no) provide examples of how
from my Fibre (i.e. your intake was your current food choices
food equal to, greater than are allowing you to meet
choices or less than the these recommendations.
recommendation) If your diet did not meet
the recommendation,
provide examples of the
changes in food choices
that you would need to
make in order to meet the
recommendations.
11.227g 26.0g No adding about 15mg to my
diet, from food like oats or
vegetables.
4. Using the information from the “Intake vs. Goals” section of your
printout, answer the questions below. [8 marks]
a. While comparing your vitamin and mineral intake for the two days you
recorded your diet, identify two vitamins/minerals for which your intake was
either less than the RDA or more than the UL. [2 marks]
Two vitamins for which my intake was less than the RDA, Zinc and Vitamin K.
b. If a vitamin or mineral was low, was it mildly low (up to 30% below the
recommended amount) or severely low (more than 30% below the RDA)? If a
vitamin or mineral was above UL, was it mildly excess (up to 30% higher than
the UL) or severely excess (more than 30% higher than the UL)? [2 marks]
For Zinc, it was 27% mildly below the recommended amount. Vitamin K was
52% severely below the recommended amount.
c. List two deficiency or toxicity symptoms for each of the two identified
nutrients. [4 marks]
Zinc deficiency symptoms:
- hair loss, skin and hair changes, eye problems, loss of taste and smell,
wounds that take a long time to heal, and diarrhoea. (Health Direct,
2023)
Vitamin K deficiency symptoms:
- more likely to bleed, bruise easier, heavier periods, difficult to stop bleeding
after an injury or surgery. (Health Direct, 2022)
NOTE: If you do not have any vitamins/minerals where the intake was less than
100% or higher than UL, list two functions, two sources, two deficiency, and two
toxicity symptoms of any two vitamins/minerals. [2+2+2+2 marks]
5. Throughout this assignment, you have been evaluating your diet. A
healthy diet has been linked to possible prevention of many diseases
including cardiovascular disease and cancer (Some helpful information
in the textbook: Figures 1-1 and 11-3, Table 11-6). [12 marks]
a. Summarize 2 aspects of your diet that are promoting good health and disease
prevention. Include specific links between the aspects of your diet and specific
health conditions/diseases. [6 marks – 3 marks per aspect with specific
link to chronic condition/illness] (E.g. my diet meets the recommendation
for % calories from fat, reducing my risk for heart disease). Do not list vitamin
or mineral deficiency diseases (e.g. beri-beri, pellagra, etc).
Eating less sodium and most of my consumption over the two days was
mainly grains (which are high in fiber and low in fat).
Diseases like high blood pressure, type 2 diabetes, cardiovascular disease,
etc. can be prevented by eating a healthy diet.
These two aspects of my diet are good at disease prevention. Salt raises your
blood pressure and fiber makes you feel more satiated, which reduces your
food intake, it also helps gut health (good bacteria). (NHS, 2023)
b. Summarize 2 dietary changes that will make your diet healthier and contribute
to disease prevention. Include specific links between the aspects of your diet
and specific health conditions/diseases. [6 marks – 3 marks per change
with specific link to health condition/disease state]. (E.g. I will drink more
milk to increase my calcium intake to lower my risk of osteoporosis). Do not
list vitamin or mineral deficiency diseases (e.g. beri-beri, pellagra, etc).
Two important aspects of my diet can be improved: fruit, vegetables, and
legume intake. These also can help prevent diseases I am at high risk for.
Increasing my fruit and vegetable intake can help prevent cardiovascular
disease. They contain fiber, potassium, and other micronutrients (like
antioxidants) and are a good folate source.
Increasing my legume intake can help provide healthy fats, plant proteins,
fiber, and micronutrients and help lower my risk of cardiovascular disease.
(Better Health Channel, 2023)
References
Better Health Channel. (2023). Diet and heart disease risk. Better Health Channel. Retrieved
March 28, 2024, from
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/heart-disease-and-
food#dietary-fats-and-cholesterol-levels
Health Direct. (2022, October). Vitamin K deficiency — symptoms, prevention and treatment |
healthdirect. Healthdirect. Retrieved March 28, 2024, from
https://www.healthdirect.gov.au/vitamin-k-deficiency
Health Direct. (2023, June). Zinc deficiency - symptoms, causes, diagnosis and treatment |
healthdirect. Healthdirect. Retrieved March 28, 2024, from
https://www.healthdirect.gov.au/zinc-deficiency
NHS. (2023, July 11). High blood pressure (hypertension) - Prevention. NHS. Retrieved
March 28, 2024, from
https://www.nhs.uk/conditions/high-blood-pressure-hypertension/prevention/
Webb, F. S., Whitney, E. N., & Piché, L. A. (2020). Nutrition: Concepts and Controversies.
Nelson.
