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PERSONAL DIET ANALYSIS: PROTEIN AND FAT TEMPLATE
Nutrient
Actual
Amount
Consume
d
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?
Total Fat 141g 72g-126g
Overconsuming fat won’t
directly increase
bodyweight but since fat
has more calories per
gram than any other
nutrient a diet high in fat
will likely make weight
management difficult
I eat a lot of eggs and pork
sausage and the ground
beef I eat is 10% fat, I
could switch to turkey
sausage and find a leaner
beef to eat to lower my
total fat consumption
Saturated Fat 48g 0g-36g
High quantities of
saturated fat can lead to
cardiovascular disease,
different saturated fats
have different effects on
LDL cholesterol but
reducing saturated fat
overall will reduce LDL
I am a little over my
recommended saturated
fat consumption but if I
switch out my pork
sausage for turkey sausage
it should reduce my
saturated fat intake
Trans-fat 3.93g N/A
High quantities of trans fat
can lead to cardiovascular
disease, too much trans-fat
raises LDL concentration
and lowers HDL
concentration
The largest contribution to
my trans-fat intake is eggs
and milk, I could switch
out the whole milk I drink
for skim milk
Monounsaturate
d fat 30.8g 36g
A Diet rich in unsaturated
fats can reduce the risk of
cardiovascular disease and
provide nutrients to
maintain cells
To add more
monounsaturated fat I can
add nuts to my snacks, and
I enjoy eating avocados so
I can add more of those as
well
Polyunsaturated
fat 16.20 32.4g
A Diet rich in unsaturated
fats can reduce the risk of
cardiovascular disease and
provide nutrients to
maintain cells
To increase my
polyunsaturated fat intake
I can add nuts to snacks
and try to add fish to my
diet once a week
Cholesterol 864mg N/A Consuming too much bad
cholesterol (LDL) and not
enough good cholesterol
(HDL) can lead to
atherosclerosis and heart
disease however the
inverse (high HDL low
LDL) can help reduce the
risk of heart problems,
sufficient cholesterol is
also needed to synthesis
hormones and produce
Largest contributors are
eggs milk sausage, again
switching out my pork
sausage every morning for
turkey sausage can reduce
the amount of cholesterol I
consume
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bile
Omega 3 fats 1.65g N/A
Sufficient intake can
lower inflammation in the
body, can reduce blood
pressure and reduce blood
clotting
Add a serving of fish to
diet once a week
Omega 6 fats 13.4g N/A
Sufficient intake promotes
healthy skin, hair and
bone health along with
helping regulate normal
metabolism
Add a serving of fish to
diet once a week, add nuts
and seed to snacks
Protein 172g 81g-248g
Sufficient protein intake
aids in structural support
of the body, act as
catalysts as enzymes,
ensures regular fluid
balance, helps transport
substances throughout the
body and protein can be
used as energy if needed
I hit my protein goals to
stay healthy
Question Responses:
1. Overall, the foods that I am consuming have a positive effect on my health. One strong
example is my protein intake. As someone who exercises regularly, lifts weights and has
goals and aspirations of getting stronger, I know the importance of consuming enough
protein to help repair and grow muscle tissue. Tipton and Phillips state, “Probably the
most effective stimulus for muscle hypertrophy is resistance exercise. The hypertrophic
response to resistance exercise is enhanced by nutrition, in particular provision of
protein.” (1) Through my years of lifting weights and consuming adequate protein I have
tried and researched the effects of different amounts of protein consumed each day and I
have found that for me consuming about one gram of protein per pound of bodyweight
produces optimal results. I haven’t found that consuming more than this produces any
substantial differences. The amount of protein I consume has a positive effect on my
health and keeps my body strong and supported and repairs the damage done to my
muscles during exercise. One area where my diet it affected negatively is my fat intake,
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specifically saturated fat. I am fifteen grams over my recommended total fat intake and
twelve grams over my recommended saturated fat intake. While my saturated fat is high,
my unsaturated fat intake is below the recommended amount. Even though I am not
currently seeing any negative health side effects, the combination of high saturated fat
and low unsaturated fat could prove to be a problem as time goes on. One positive about
my fat intake is my trans-fat intake is below one percent of my daily calories. Blake et al
says, “For heart health, the recommendation is to consume no more than 10 percent of
total kilocalories from saturated fats and to limit trans fats to less than 1 percent.” (2, p176)
2. One of the suggestions that came up in multiple different areas was changing out my pork
sausages in the morning for breakfast for turkey ones to reduce my fat intake and
specifically my saturated fat intake. For me, this change can be done and is and easy
change because the brand of sausage I eat now has an identical product that uses turkey
instead of pork. Another recommendation that came up in multiple areas was adding fish
to my diet. This change could prove to be more challenging than my first change. Since I
still live at home, I eat many of the foods that my parents make and they are not big on
eating fish very often. However, I still think I could manage to get my own fish once a
week and prepare it myself in order to receive the required nutrients that I am lacking.
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References
1. Tipton KD, Phillips SM. Dietary protein for muscle hypertrophy. In: Nestlé Nutrition
Institute Workshop Series.; 2013:73-84. doi:10.1159/000350259
2. Blake JS, Munoz KD, Volpe SL. Nutrition: From Science to You.; 2009.
https://openlibrary.org/books/OL29419159M/Nutrition
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