Diet Analysis
Liberty University
Master of Science: Nutrition
HLTH640
My Personal Diet Analysis
NAME
ID:
May 21, 2022
Words: 1032
1
Diet Analysis
PERSONAL DIET ANALYSIS: PROTEIN AND FAT TEMPLATE
Nutrient Actual
Amount
Consumed
Recommended
Consumption
What are the health
implications of your
current intake?
Specific
Recommendations.
Specific suggestions
to improve in this
area
Total Fat 319 cal 624 cal Increase
Saturated Fat 87cal 200cal No implications
noted
Increase
Trans-fat 0.07g 0 Decrease
Monounsaturated
fat
9.98g 24.7g Increased risk of
heart disease and
stroke
Increase healthy oils
intake
Polyunsaturated
fat
5.87g 22.3g Increase risk of heart
disease and stroke
Increase intake
Cholesterol 403 mg No rec.
Omega 3 fats .58g No rec.
Omega 6 fats 5.23 No rec.
Protein 64.70g 55.7-195 Perfect!
Carbs: 60.80g Recommended amount: 251-362g 24% daily caloric intake
My daily carbohydrate intake does not meet the DRI. This is my personal diet and my
personal diet happens to be very low in carbs and much higher in healthy fats. The classic
ketogenic diet is defined as <130g of carbohydrates per day or <26% of caloric intake by the
American Diabetes Association, very low-carbohydrate keto diets are <30g per day.1 My
carbohydrate intake at 60 grams per day is still a little high when I try not to exceed 30 grams per
day which is 10% of my total caloric consumption. I usually record everything using My Fitness
Pal to track my macros but I have slacked off on that. The AMDR for carbohydrates is 45-65%
of all calories. 2 Experts would say I am deficient, but I would argue that because this is my
personal diet and lifestyle that works for me to maintain my weight and/or build muscle mass. I
do carb cycling where I do consume the DRI of carbohydrates twice weekly using complex
2
Diet Analysis
healthy carbs. This has been my lifestyle for four years now and I love how I feel, I love how my
body has responded to this diet change. I have calculated what my caloric intake should be off of
my resting metabolic rate in order to maintain my current weight. I normally eat based off of my
caloric burn and what my current fitness goals are. During the last week however, I have been
very sick with the flu so I have not eaten as I normally do.
I do not consider the food I consume to be negatively contributing to my diet and health.
It is stated in our reading that it has been determined that a low-carbohydrate, high animal
protein, high-fat diet is associated with a higher all-cause mortality rate.2 Most of the foods I
consume are minimally processed and are not very high in animal proteins. My plant protein and
over all caloric intake should be higher considering my RMR is 1327 and my daily caloric burn
is usually between 300-700 calories between cardio and weightlifting. In fact, I know I am not
consuming enough, therefore I am not gaining muscle nor am I losing fat mass.
My protein intake is right around 60 grams per day. For my current mass building
workout, I should be consuming around 160 grams daily, which would be around 60% of my
daily caloric intake, putting healthy fats at 30% and complex carbs at 10%. I adjust these intakes
based off current fitness goals and workout programs. Once the amino acids are utilized, excess
protein is broken apart and consumed in its amino acids. The excess is stored throughout the
body, once the body is saturated the remaining excess is broken down further the body urinating
out the nitrogen portion of the protein and storing the carbon skeleton in the adipose tissues. 2
This results in added body fat not fat loss. Perhaps when I do consume protein in large amounts
my body does experience this. Protein needs are individual.2
I cannot explain suggested changes regarding the above table of information. This is not
an accurate reflection of my true diet. This personal diet analysis was recorded during an illness
3
Diet Analysis
that impacted my appetite, my ability to function and my daily work out routines. I slept for 12
hours several days that my meals were recorded; this impacted my meals and what I would
normally consume daily.
I would like to point out that I do need to consume more healthy fats according the above
table. My current intake of fat is 319 calories, only half of the recommended intake of 624
calories. The above table demonstrates that my protein intake is adequate, meeting the
recommended amount of 55grams to 125grams.
It is noted that my dietary fiber consumption is low according to the analysis, it is half of
where it should be meeting only 50% of the DRI. Fiber is a resistant starch derived from plants
that is indigestible and unabsorbable. Its main function is to provide bulk, reducing hunger.2 The
lack of fiber in my diet can lead to constipation amongst many other health issues. Women, like
myself should be consuming at least 25 grams of fiber daily, which will help to reduce
cholesterol, improves cardiovascular health, and reduces the risk of cancer.2 I can get more fiber
through the consumption of foods such as brussels sprouts, oranges, prunes, and quinoa. By
adding more fiber slowly to my diet, I will avoid the loss of absorbed minerals, gas, bloating, and
a fluid imbalance.2
Overall, I do agree that my current diet can use some tidying up. I can do this by
adjusting my daily caloric percentage intake of my macronutrients while still monitoring the
intake of other essentials such as minerals and vitamins. This is all a fine juggling act of numbers
and balance as well as consuming the proper fuel for everyone’s nutrient needs. Caloric needs
will be dependent upon health goals, physical activity, and current overall health.
4
Diet Analysis
References
1. Kosinski C, Jornayvaz FR. Effects of Ketogenic Diets on Cardiovascular Risk Factors:
Evidence from Animal and Human Studies. Nutrients. 2017;9(5):517. Published 2017 May
19. doi:10.3390/nu9050517
2. Kebles A. Omega Z Diet for Weight Loss. Amazon; 2021.
3. Joan Salge Blake, Munoz KD, Volpe S. Nutrition : From Science to You. 4th ed. Pearson;
2019.
5
