Science Unit 4 Assignment: Food Journaling & Nutrient Tracking

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Unit 3 Assignment: Lipid Panel Analysis

Derek

27 March 2025

Unit 3 Assignment

Derek Hill

Food Journal Date: March 27, 2025

Breakfast:

· 1 whole wheat bagel with 2 Tbsp almond butter

· 1 medium banana

· 1 cup black coffee

Morning Snack:

· 1 Greek yogurt (non-fat, plain)

· 1/4 cup mixed berries

Lunch:

· Grilled chicken salad

· 4 oz grilled chicken breast

· 2 cups mixed green salad

· 1/2 avocado

· 2 Tbsp olive oil and balsamic vinegar dressing

· 1 small whole wheat roll

· Water

Afternoon Snack:

· 1 apple

· 1 oz (about 23) raw almonds

Dinner:

· 5 oz baked salmon

· 1 cup roasted Brussels sprouts with 1 tsp olive oil

· 1/2 cup quinoa

· Herbal tea

Evening Snack:

· 1 small square dark chocolate (70% cocoa)

Lipid Panel Results

Test	Lab Results	Analysis (High/Borderline High/Normal/Etc.
Total Cholesterol	232 mg/dL	Borderline High
LDL	124	Borderline High
HDL	48	Lower than optimal
Triglycerides	152	Borderline High

Step3: Lipid Impact Factors

Food Consumed	Amount Consumed	Nutrient	Amount of Nutrient
Almond Butter	2 Tbsp	Saturated Fat	3.4 grams
Dark Chocolate	1 small square	Saturated Fat	2.5 grams
Chicken	4 oz	Saturated Fat	2.1 grams

The combination of saturated fats from these foods could contribute to elevated LDL cholesterol levels. Saturated fats can increase total cholesterol and LDL cholesterol, potentially raising the risk of cardiovascular disease and negatively impacting the lipid profile.

Step 4: Lipid Nutrient Analysis

Original	Replacement	Serving Size	Nutrient	Amount of Helpful Nutrient
Almond Butter	Chia Seeds	2 Tbsp	Omega-3 Fatty Acids	4.5 grams
Dark Chocolate	Walnuts	1 oz	Monounsaturated Fat	2.5 grams
Chicken	Salmon	4 oz	Omega-3 Fatty Acids	1.5 grams

Replacing these foods with alternatives rich in omega-3 fatty acids and monounsaturated fats can help improve the lipid profile. These nutrients can help lower LDL cholesterol, increase HDL cholesterol, and reduce overall cardiovascular risk. Omega-3 fatty acids and monounsaturated fats have been shown to have anti-inflammatory properties and support heart health.

Changes to Improve Lipid Panel

To improve my lipid panel results, I will focus on increasing my intake of heart-healthy fats, particularly omega-3 fatty acids and monounsaturated fats. This includes incorporating more fatty fish like salmon, nuts such as walnuts and almonds, and seeds like chia and flaxseed. I will also reduce saturated fat intake by choosing leaner protein sources and limiting processed foods. Additionally, increasing fiber intake through whole grains, fruits, and vegetables can help lower cholesterol levels.