PERSONAL DIET ANALYSIS HLTH 640
Nutrient Actual
amount
Consumed
Recommende
d
Consumption
What are the health
implications of excess or
insufficient intake?
What specific
suggestions can be
made to improve an
excess and/or
insufficient intake?
Carbohydrates 173g 199-287g When comparing my actual vs
recommended consumption, I
have an insufficient intake of
carbs. Since carbs are the
body’s main energy source,
consuming too few carbs can
cause low energy and fatigue.
As the body breaks down
protein and fat for energy, it
may also result in muscle loss,
nutrient deficiencies, and
decreased physical
performance as there is not
enough fuel coming from
carbs.1
Excess intake of carbs can
lead to weight gain, fatigue,
high cholesterol and
triglyceride, along with
hyperglycemia.1
One way to increase
intake is to include
more whole grains,
fruits, vegetables,
and legumes into my
meals. It is suggested
to focus on more
nutrient-dense,
complex
carbohydrates,
especially with my
activity level.2
Another thing I can
do is to spread intake
throughout the day to
maintain steady
energy and avoid
crashes.
Sugar 5g 0-44.2g When comparing my actual vs
recommended consumption, I
am within range of my
recommended values.
However, I can still be careful
about either consuming too
much or too little.
Excess sugar intake can lead
to weight gain, increased risk
of Type 2 Diabetes, and heart
disease. Blood sugar spikes
and crashes are also very
likely.1
To avoid excess
intake, I can limit
sugary drinks and
snacks to concentrate
on eating whole
meals to prevent
consuming too much
sugar.
To maintain stable
blood sugar levels
throughout the day, I
can also keep in
mind of how much
carbs from whole
food sources, such as
PERSONAL DIET ANALYSIS HLTH 640
Insufficient sugar intake could
result in low blood glucose
levels, leading to fatigue,
dizziness, and difficulty
concentrating – especially for
those that require high energy
demands.
fruit, to avoid any
blood sugar crashes
or spikes from
inefficient sources.
Dietary Fiber 22.60g 24.70g Looking at my actual vs
recommended intake value, I
would still consider my intake
to be insufficient even though
it may not be far off.
Constipation, poor digestive
health and an elevated risk of
chronic diseases like diabetes
and heart disease can all be
consequences of consuming
an insufficient amount of
fiber.1
However, on the other hand,
consuming too much fiber can
hinder the absorption of
nutrients, leading to gas,
bloating, and digestive issues
as well.
To promote healthier
digestion and avoid
insufficient intake of
dietary fiber, I can be
more mindful about
incorporating foods
higher in fiber. This
includes fruits,
vegetable, whole
grains, and legumes.
For instance, I can
switch up the starch
that I consume for
each meal for one
that has a higher
fiber content.2
With that, to avoid
excess fiber intake I
can gradually
increase the intake of
fiber while also
maintaining a
sufficient water
intake to avoid any
digestive issues.2
PERSONAL DIET ANALYSIS HLTH 640
Question Responses
Positive and Negative Impacts of Foods
I feel that the foods I am consuming would be considered “whole foods.” If we were to
look at my food list, it is shown that each day of the week had the same meals. This is due to my
attempt of meal prepping to allow for less stress throughout the week along with pushing myself
to eat cleaner. My health is impacted by the things I eat in both positive and negative ways. For
instance, I get complex carbohydrates from the sweet potatoes that I consumed throughout the
week. Not only is it considered a “good carb,” but it also provides fiber and vital nutrients like B
vitamins along with consistent energy.1 This promotes better heart health, stable blood sugar
levels and more aid in digestion.2 However, I occasionally eat manufactured foods such as the
breakfast pocket in the morning as it is the most convenient on my way to work. This little
sandwich does give me quick energy; however it causes my blood sugar to spike and then crash,
which can oftentimes interfere with my ability to focus and stay energized throughout the day.2
This habit can eventually contribute to long-term weight gain and an increased risk of metabolic
problems like Type 2 Diabetes.1
Suggesting Change
Depending on the type of adjustments, there is a moderate chance that the suggested
changes can be implemented with the right amount of time and effort. For instance, reducing
processed food consumption and substituting the frozen breakfast pocket for a homemade
breakfast sandwich may involve some extra meal planning, but it is not impossible. Additionally,
I think it is simple to include extra greens in my meals.2 For example, by adding some kale or
spinach to the sandwich mixed in with some eggs or even creating breakfast smoothies can help
PERSONAL DIET ANALYSIS HLTH 640
me to cut back on the processed meals. One big challenge might be finding the time in the
morning to make the smoothie as I wake up very early every day for work. Despite these
obstacles, I am confident I can maintain a balanced carb consumption and adjust my eating
habits to help me reach my optimal health level.
PERSONAL DIET ANALYSIS HLTH 640
References
1. Kebles CA, Hemric M. Omega-Z Diet for Weight Loss. Omega-Z Diet Books; 2021.
2. McRae MP. Health Benefits of Dietary Whole Grains: An Umbrella Review of Meta-
analyses.FJ Chiropr Med. 2017;16(1):10-18. doi:10.1016/j.jcm.2016.08.008
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