CUFFEE 1
HLTH 330-B02 Journal Article Macronutrients
To Begin my analysis, I would like to speak on the wonderful opportunity it was to
record my diet for three non-consecutive days. It was a bit of a challenge to keep up with all the
things I eat and all the activities I contributed to, but it was a fun experiment to see my daily
habits and routine. Overall, I can see the positive effects it has had on me to always pat attention
to the things that I am consuming and making sure that they fit into MyPlate and the DRI.
My macronutrients distribution results according to IProfile displayed my need of 20-
35% of Fat, Total, 45-65% of Carbohydrate, and 10-35% Protein. From the information taken I
was in the respected range for my Protein at 13.5% and Carbohydrates at 47.3% but, I fell a bit
high on my fat intake. Weighing in at 200lbs I think I am still in a good range for my height but
now I can see where I can better lose some weight to reach my best weight at 185-195lbs. This
could be done by seeing that I excessed my Total Fat intake and my Kilocalories. The
recommendation was at 90-158g of Total Fat & 4054 kCal but my intake at 172g of Total Fat &
5114 kCal. I believe the best way to take care of this would be to remove from my intake French
fries which is 225.3 Calories from Fat (kcal) and Cookies that have 698.5 kcal and 353.3
Calories from Fat (kcal). The MyPlate sheet tells me that I can replace those ideas with Fruits
instead. Some other recommendations that I have from my DRI is my need of my Dietary Fiber
in my diet. My DRI for Dietary Fiber called from 38g and I only consumed 25g. Based on
helpguide.org, it also suggested that added fruit to my diet instead of desserts (most likely in the
morning for breakfast) would contribute to an increase in fiber in my intake. Eating a piece of
fruit, like a banana, pear, apple, or plum would do the trick. As far as Saturated fat I was only
above the recommended amount by only .6 g. I am also happy to be in range within my Trans
Fatty Acid with only 0.5g. The next aspect of my DRI to analysis would be my Linolenic
CUFFEE 2
(Omega-3) and Linoleic Fatty Acids (Omega-6). For the both of these nutrients I was in the high
end of the allowed/recommended range at 28.5g or 167.6% of my 17.0g DRI Linoleic range and
3.2g or 198.5% of my 1.6g DRI Linolenic range. One of the biggest concerns for me is my sugar
intake at 215g which can also be evaluated by the aided MyPlate information under Empty
Calories which was at a very unhealthy 357.3% of my daily intake. I have always known that
desserts, candy, and chocolate has been my biggest fall as far as diet. Often times through out the
day I know that I can eat when I get home so I grab things in the school store or in then vending
machines at work so that I can continue to work with something in my stomach until I am able to
eat something at home. My wife and I have often talked about me preparing meals the night
before, whether it is breakfast or lunch so that I can have some healthy balance in my diet and
include the things that I need like Fruit and take out the negatives like empty calories from fast
food and desserts. Lastly, my Cholesterol intake is at 490mg. It is recommended that the average
person should not excessed 300mg a day. Personally, because of the activities that I participate in
from day to day, I have the ability to exceed this number a lot. My intake of cholesterol is still
high so I think if I can come down to a quality 425-445mg. Overall, from this study of myself, I
see that the main shift in my health would be to add fruit for breakfast and discard the snacking
food, desserts and candy. These items only give me extra calories and lead to me not meeting my
weight goals and an overall healthy lifestyle.
