Lab - Vitamins Log & Analysis (Due in 24hrs)

Running Head: DAY TWO FOOD LOG 1

DAY TWO FOOD LOG 9

Day Two Food Log

Students Name

Institution Affiliate

Day Two Food Log

Time of Day	Food and Beverage	Amount/Measurement
Breakfast	· Green Tea · Quinoa Breakfast Bowl	300ml 300 grams
Snack Time	· Apple slices with almond butter	250 grams
Lunch	· Raw mazing’s Avocado Kale Pesto with Zucchini Noodles · Pineapple sauce	400 grams 138g cup
Dinner	· Fried Chicken Breast · Barbecue Sauce · Pawpaw	400 grams 138g cup Quarter fruit (250 grams)
	· Water	50.01 oz.

Grains group

This group contains both whole grains and refined grains although refined grains do not contain the nutrients of whole grains. In my plate, I have incorporated the quinoa whole grains in preparing the quinoa breakfast bowl.

Vegetables group

This group occupies the biggest portion of day two’s diet and is made up of the dark green vegetables, kales, on the Barbecue Sauce and Raw Mazing’s Avocado Kale Pesto with Zucchini Noodles. Additionally, the tomato from the tomato sauce provides vegetable nutrients. Further, the garlic ingredient on the quinoa breakfast bowl.

Fruits group

The group is an important element of the day’s diet containing vital nutrients for the body’s use. In my plate I have incorporated fruits such as pineapple, avocado, apple and the pawpaw in the meals and sauces taken.

Dairy group

This group comprise of milk products and other elements that supply the body with both calcium and vitamin D. My plate contains the pine nuts to supply both calcium and vitamin D.

Protein group

To help build and maintain body tissues, my plate contains proteins such as eggs in the quinoa breakfast bowl and chicken meat from the fried chicken.

Oils group

These are fats that are liquid in the room temperature and supply the body with important nutrients. On my plate they are represented by pine nuts used as an ingredient of Raw Mazing’s Avocado Kale Pesto with Zucchini Noodles and the cooking oil used to fry the chicken meat.

Empty calorie foods

This group supplies the body with calories with little or no calories. To minimize on calories intake my plate has only one source of empty calories, the butter ingredient.

Total calories

This is a summation of the calories used while the body is active and those which the body uses when not active.

Daily Requirements

Grains group- 450 grams

Vegetables group- 400 grams

Fruits group- 400 grams

Dairy group- 48 grams

Protein group- 80 grams

Oils group- 126 grams

Total calories- 2,500

Weakly Vegetable Requirements

Dark Green vegetables- seven cups

Orange vegetables- 5.25 cups

Beans and Peas- 3.5 cups

Starchy Vegetables- 3.5 cups

Other Vegetables- 3.5 cups

Intake Table

	Your Intake	My Plate (DRI) Recommended Intake	Are You Over Or Under Recommendation?
Total Calories	Total calories- 2,650	2,500	Over
Grams of Protein	52 grams	48 grams	Over
Percentage of Calories from Protein	52 grams of proteins * 4= 208 grams 208 of 2650 =7.84	6%	Over
Grams of Carbohydrates	1722	65%	As recommended
Percentage of Calories from Carbohydrates	1722*100 divided by 2650 = 65%	65%	As recommended
Grams of Dietary Fiber	25 grams	30 grams	Below
Added Sugars	28 grams	25 grams	Above
Total Fat Intake in Grams	40 grams	50 grams	Below
Percentage of Calories from Fats	Number of calories 40*9= 360 360 * 100 divided 2650= 1.3%	1.5 %	Below
Grams of Saturated Fat	20 grams	24 grams	Below
Grams of Polyunsaturated Fat	50 grams	40 grams	Below
Grams of Monounsaturated Fat	24 grams	22 grams	Below

Reflection Questions:

· Did you consume more animal or non-animal sources of protein? Provide examples of each from your food log.

I consumed more of animal protein. I consumed 100 grams of eggs and 400 grams of chicken meat.

· How does your protein intake compare to USDA recommendations?

My protein intake is higher than the recommended amount; I consumed 52 grams against the recommended 48 grams

· Did you consume more simple carbohydrates or complex carbohydrates? Provide examples of each from your food log.

I consumed more complex carbohydrates than simple carbohydrates

· What foods with added sugars did you consume?

I consumed green tea and almond butter, both with added sugars

· What sources of fiber did you consume?

I consumed kales which were ingredients of the Raw Mazing’s Avocado Kale Pesto with Zucchini Noodles

· How does your fiber intake compare to USDA recommendations?

I consumed less fiber than recommended; 25 grams against the recommended 30 grams

· What food items did you consume that contained gluten, if any?

I did not consume any items containing gluten

· Did you consume more saturated or unsaturated fat? Provide examples of each from your food log.

I consumed more unsaturated fats than saturated fats- I consumed unsaturated fats of 100 grams from the butter and 300 grams from both chicken and egg fats

· What items with Tran’s fats did you consume, if any? How does your fat intake compare to USDA recommendations?

I did not consume any item with trans fats.

· What are the strengths of your diet? What are the weaknesses?

The variations from the recommended amounts are within the tolerable rates. However, the food log does not have exceeding and inadequacies.

· What are three concrete improvements you can make to improve your health and diet?

To have healthy diets, I can lower my overall calories intake by lowering the levels of added sugars, eat more fiber and take more fats.

· What did you learn from completing this lab?

That my diet constituents should be accurately measured for a balanced calorie intake