Tuesday, April 09, 2019
The top 6 leading causes of death in the United States are diseases that are related to diet.
Government reference guidelines are set in place to help Americans prevent chronic diseases, deficiencies and excess weight. The purpose of this analysis is to mathematically narrow in on my body’s macronutrient needs using the Dietary Reference Intake’s (DRI), Acceptable Macro Nutrient Distribution Range (AMDR), and the Estimated Energy Requirement (EER) guidelines. Correct portion sizes of each macronutrient, and individual activity level based on my height,
weight, age, gender will determine if I have eating patterns that can lead to chronic diseases,
deficiencies or imbalances.
I collected data over 5 consecutive days using SparkPeople, an app that allowed me to track all the macronutrient I consume in one day. The nutritional fact panel displays all the information needed to accurately input macronutrients into the app. Measuring and weighing out food with either scale or measuring utensils prior to consuming food ensured accuracy. The app’s suggested daily percentage intake of all macronutrients is displayed with pie charts, which reflects the total percentages of each macronutrient I consumed per day vs the apps recommendation.
Being a parent, student and a competitive athlete, I accomplish more when I schedule out my day, including meals. I have time to study, spend time with my family, work towards goals, and handle things around the house. It’s something I’ve done for many years and have found it to work for me personally. I normally eat breakfast at approximately 7:00 a.m. before going to a morning class, snacks ae about 2-3 hours after a meal, lunch is usually around 12:00 p.m., after I work out, and dinner is at about 6 p.m.
Day one: Started with an eight-ounce cup of freshly brewed coffee, added one tablespoon of
half and half with no sugar. For breakfast, I cooked two brown eggs with six tablespoons of egg whites on a nonstick pan. Topped with two tablespoons of cheese, a quarter of a whole avocado, two slices of toast, half a medium green apple and eight ounces of water. After class, I added one scoop of hydrolyzed whey protein with eight ounces of water and drank that before I lifted weights. Throughout my workout session, I drank twenty
four ounces of water. Post workout meal included four ounces grass-fed beef, two tablespoons of cheese, one cup of spinach, half a cup of pinto beans, a little bit over one tablespoon of chopped raw onions, half a medium tomato diced and wrapped in an extra-large flour tortilla with eight ounces of orange juice. I later snacked on a whole mango with an ounce of almonds, before cooking dinner. Last meal of the day was, four ounces grilled chicken breast, one cup steamed broccoli, a little less than half a cup of rice and an eight-ounce cup of water.
Day 2: For breakfast, I had two organic brown eggs, three tablespoons of egg whites topped with two tablespoons of cheese, one whole grain bagel, half a cup of green apples with the skin and sixteen ounces of water. About three hours later, I mixed one scoop of hydrolyzed whey protein powder with eight ounces of water before going to the gym. As I lifted weights, I drank twenty four ounces of water. Lunch, I had a six-inch tuna sandwich on herbs and cheese bread, toasted with pepper jack cheese. I added spinach, tomatoes, green bell peppers, red onions, pickles, cucumbers, and banana pepper, with eight ounces of orange juice on the side. For my mid-day snack, I ate an ounce of whole almonds and drank eight ounces of water a few hours before eating dinner. For dinner, I had four ounces of chicken breast, one cup of white basmati rice, four pitta bread slices, grilled carrots, a salad with arugula, romaine lettuce, red onions, cucumbers, tomatoes with mint dressing and sixteen ounces of water.
Day 3: I started breakfast with two organic brown eggs, four tablespoons of egg whites topped with two tablespoons of cheese, a whole kiwi fruit without the skin, one bagel which contains all sorts of different seeds and whole grains with about ten ounces of water.
For a mid-morning snack, I ate forty grams of almonds with eight ounces of water. I drank
twenty-four ounces of water at the gym while I exercised. Lunch, I had five ounces of a grilled
chicken breast, half a cup Jasmine white rice with a whole cup of chopped kale and eight ounces of water. Mid-day snack, I had a smoothie with, a third cup of frozen mangos, a third cup frozen blueberries, a third of a large banana, one tablespoon and a half of chia seeds, two tablespoons ground flax seeds, eight ounces of organic whole milk and one scoop hydrolyzed whey protein. After waiting a few hours, I ate chicken noodle soup for dinner, with potatoes, celery, onions, carrots, half a cup of pasta shells, a cup and a half of chicken broth and four ounces of shredded chicken breast, with eight ounces of water.
Day 4: I ate two organic brown eggs, four tablespoons egg whites, two tablespoons of cheese, a quarter of a whole avocado, a serving of hot cereal, a kiwi fruit without the skin and sixteen ounces of water. I drank twenty-four ounces of water as I lifted weights. Post workout meal, I had a six-inch turkey sandwich on herbs and cheese bread, toasted with pepper jack cheese. I added spinach, tomatoes, red onions, green bell pepper, banana peppers, and yellow mustard. I also had an ounce of spicy chips and eight ounces of orange juice. For dinner, I ate a cheeseburger with lettuce, tomatoes, grilled onions, pickles and drank sixteen ounces of water. Before bed, I mixed one scoop of mi-cellar casein protein with eight ounces of water and drank that before bed.
Day 5: For breakfast I had, two organic brown eggs with four tablespoons of egg whites topped with two tablespoons of cheese, half a kiwi fruit without the skin, two multivitamin gummies, three tablespoons of hot cereal and sixteen ounces of water. No gym on Saturday, it’s one of my rest days, lunch consisted of five ounces of a grilled chicken breast, a quarter cup of dry quinoa, half a cup of kale, half a cup of spinach with shredded carrots and sixteen ounces of water. I snacked on an ounce of roasted whole cashews with eight ounces of water. For dinner, ate a six inch tuna sandwich, with spinach, tomatoes, green bell peppers, pickles, banana peppers, onions and sixteen ounces of water.
I’ll summarize this analysis by calculating Basal Metabolic Rate, using the Harris- Benedict Equation to determine my Total Energy Expenditure (T.E.E.). Additionally, I calculated my calories and grams of each macro nutrient per day, with my sodium intake to give a more in depth analysis. Based on findings, I’ll conclude with diet modifications that could improve my eating habits and quality of life.
Female Age:28 Weight:57.6kg Height:170.18 Activity Factor: Moderate Activity (Exercise 3-5 days/weeks) = 1.55
Basal Metabolic Rate: 655 + (9.6 x 57.6 weight in kg) + (1.8 x 170.18 height in cm) – (4.7 x 28 years) =1382.684 kcal/day needed only for function of vital organs
Total Energy Expenditure: (B.M.R. =1382.684)) x (Activity Factor =1.55) = 2143 kcal/day Needed to maintain weight vs 2000 kcal/day Average Calories Consumed
Macro Nutrient Recommendation
Carbs: 2143 x .6 = 1286 kcal/day (.6 is 60% daily recommendation of total caloric intake) Grams: 1286/4= 322 g/day
Fat: 2143 x .15 = 429 kcal/day (.15 is 15% daily recommendation of total caloric intake) Grams: 321/9 = 35g/day
Protein: 2143 x .25 = 429 kcal/day (.25 is 25% daily recommendation of total caloric intake) Grams: 536/4 = 134g /day
Sodium: 2300 mg/ Max Daily
Total Calories Recommended Per Day: 2143
Carbohydrates: 1092 kcal/ 273g
Fat: 558 kcal/ 62g
Protein: 584 kcal/146g
Total Calories Consumed: 2218
Carbohydrates: 900 kcal/ 225g
Fat: 657 kcal/ 73g
Protein:548 kcal/ 137g
Total Calories Consumed: 2049
Carbohydrates: 1308 kcal/ 327g
Fat: 342 kcal/ 38g
Protein: 704 kcal/ 176g
Total Calories Consumed :2549
Carbohydrates: 728 kcal/ 182g
Fat: 603 kcal/ 67g
Protein: 380 kcal/ 95g
Total Calories Consumed: 1743
Carbohydrates: 480 kcal/ 120g
Fat: 576 kcal/ 64g
Protein: 376 kcal/ 94g
Total Calories Consumed:1450