Dietary Analysis

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Overweight is one the most serious and widespread problems nowadays. Every day more and more people fight against their obesity by means of different diets and changes of their lifestyles. In this research we investigate 2 days from the diet of Olga Orlovskaya.

Firstly, we have calculated the total kcals & macronutrient percentage in average for 2 days. The results are follows:

 

Grams per day

Calories per Day

Percentage

Energy

 

1267,5

 

Protein

59

236

19%

Carbohydrate

155,5

622

49%

Total Fat

45,5

409,5

32%

As can be seen from the table above carbohydrate is the most consumed by this person. Consequently, it can be concluded that from the type of diet ratio it is a moderate diet. The eaten amount of these nutrients is well split. You have to worry when the protein goes below 38 grams, or when fat level goes below 15 grams (Zamora). Olga pays attention to all these facts.

In addition to nutrients mentioned above, it is important to mention dietary fiber that is essential for a healthy diet. The lack of fiber in food can raise your risks for weight gain, heart disease and cancer. I have calculculated that in average this person eats 14,5 grams  of fiber per day. The National Academy of Science´s Institute of Medicine  stated that average woman under 50 years old should eat minimum 25 grams of fiber per day (Mayo Foundation). It means that the level of fiber should be raised and with a help of different fruits, vegetables, beans, nuts and seeds she can manage to do this. Moreover, we have investigated the average amount of saturated fat per day that is 14 mg (126 cals). From the total fat is contains 31%. However, for a good health it must not be above 25% as it will raise your cholesterol levels and also raises your “bad” cholesterol levels (What´s the difference..). It is better to avoid the nutrition of this naturally-occuring fat as much as possible.

Secondly, while investigating the table included in Diet Analysis Part 1, it is seen that few vitamins and minerals divert from the Recommended Intake. Exceeding this level may cause healthy problems and make the diet inefficient.

The first one is vitamin E, its intake is below 75%. Olga eats in average 3mg of vitamin E per day, but the recommended intake is 15 mg, she eats only 20% of it. This deviation is serious as this vitamin prevents free radicals from damaging your organs and body tissues. The long-term low intake of this nutrient causes premature aging, muscle weakness, difficulty walking, vulnerable to infection, poor wound healing, easy fatigue (Weinblatt). Nevertheless, this vitamin has its Tolerable Upper Limit – 100mg per day. Long-term high intake of this nutrient may also lead to hemorrhage and interruption of blood coagulation. The healthy sources of the nutrient are spinach, papaya, asparagus.

The investigated person eats above 125% of recommended intake of vitamin C. She eats 116,7mg in average, it means 137% of the RDA. However, this deviation is not serious, it can even help in winter with health problems as it makes your immune system stronger. Vitamin C is essential for a healthy diet as it strengths your immune system, it is needed for repair of tissues and it is also a strong antioxidant (Vitamin C). However, long-term high intake of Vitamin C may cause indigestion and hameochromatosis. Its Tolerable Upper Limit is 2000mg per day. Long-term low intake of this nutrient can damage your immune system, causes scurvy, avitaminosis and heart disease. To prevent all these problems everyone should eat a lot of fruits such as kiwi, mango, papaya.

The mineral which she eats below 75% of recommended intake is zinc. Olga eats 6,7mg of zinc per day in average, it means 51.5% of the recommended amount. This deviation is not big, but she should pay attention to this. Zinc strengths the immune system, protects cell membranes against free radicals, prevents cell structural damage and repairs damaged DNA. Nevertheless, it has its Tolerable Upper Limit – 40mg per day. Long-term low intake of zinc may lead to hair loss, mental apathy, defects on the reproductive organs. However, long-term high intake of this nutrient has also its side effects. These typically include abdominal pain and cramping, nausea, vomiting, diarrhea, headaches and loss of appetite. The great sources of zinc are oysters, red meat and poultry (May).

Vitamin D is essential for a health. It regulates the immune system, helping prevent infection, cancer and autoimmune disorders. However, Vitamin D is not included in this analysis. It is explained by the fact that, nevertheless it is a vitamin, D is not actually an essential dietary vitamin, as it can be synthesized in adequate amounts from sunlight. Consequently, you must always pay attention not to exceed with a sun exposure as it can lead to a cancer.

Olga consumes not so much sodium as she eats in average 1512,3 mg per day that matches to a very low sodium diet %u02C22000 mg per day. It can help to prevent an elevation of blood pressure, edemas, kidney and heart problems.

Observing the average nutrient intake, I have noticed that she maintains a good diet. She eats not so much calories that should help her with taking off consuming the suffiecient amount of carbohydrates, proteins and fat. However, minor modifications can be made. For example, she can eat more folate that is needed for producing and maintaining of new cells.

She does not control vitamins K and B5 at all. These vitamins are important for a health and not paying attention to them can lead to health problems. In addition to all this, she can reduce the consumption of selenium as it can lead to a hear loss, problems with nails and mild nerve damage. When she will follow her diet further, taking into consideration these minor changes she will be successful in leading a healthy lifestyle.

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