Dietary Analysis: My Personal Diet Overview

For three days, I was using app Cronometer to make research on my body and my dietary analysis. My height is 5’6’’. My weight is 150.0lbs. My body mass index is 24.4. Considering my parameters, I have to burn 1952 kcal every day.

During these three days, I was trying to trace all the ingredients of my meals and indicate them as vitamins, minerals, fat, or others.

Micronutrients are iron, zinc, iodine, selenium, copper, molybdenum, chromium, manganese, silicon, cobalt, fluorine, vanadium, silver, boron. They participate in all life processes and are catalysts for biochemical reactions.

The minerals we get from food are of great importance for the health and life of the person. They are needed as air, water, and sleep. For the first day I consumed sodium the most – 2684.5 mg, it is 179% of my daily norm. As far as second day is considered, were consumed more minerals: copper – 1.8 g / 0.9 mg, iron 9.7 mg/ 8.0 mg, selenium – 106.4 mg/ 55.0, zinc – 18.3 mg/ 11.0 mg. Also, considering the third day, copper, manganese, phosphorus, potassium, and sodium were consumed more than daily rate. However, some of minerals, e.g. zinc or copper, were consumed in a minimal amount. As a result, we can claim that the intake of micronutrient is in norm but also could be more balanced and specific in some minerals.

As far as a macronutrient, such as calcium, magnesium, phosphorus, are concerned, for the first day I consumed them less than micronutrients. Calcium was absorbed 774.1 mg/ 1000.0 mg, and it is 77% of my daily norm. However, I consume phosphorus more than daily rate – 1064.6mg, and it is 152% of my daily standard. For the second day, I consumed macronutrient less than micronutrient, too. Calcium – 614.1 mg/ 1000.00 mg and it is even less than during the first day. Magnesium – 204.6 mg / 400.00 mg and it is more than

during the first day (first day – 177.4 mg/400.00 mg, second day – 204.6 mg/400.00 mg). However, I consumed phosphorus in 111% of the daily rate. Considering the third day, I again consumed phosphorus more than daily rate – 117% (816.4 mg / 700.00 mg). In general, macronutrient intake during these three days could be more balanced and specific in some minerals.

For the first day of my investigation, I consumed 1409 kcals, burned 1925 kcals, so 17 kcals had remained. However, I have finished this day without consuming more calories as I had to, but I consume more net carbs: 161.9 g /142.6 g. Besides, I consumed less protein as I had to – 55.0 g /89.1 g. During my investigation, I found out that for the first day I consume vitamin B6 the most and vitamin D consumed the least. Besides, phosphorus was absorbed as mineral the most – 1064.6mg, and it is 152% of my daily norm. Moreover, as far as minerals are considered, sodium was consumed the most – 2684.5 mg, it is 179% of my daily standard. As a conclusion of this day, we can see that calorie intake is in daily rate, but net carbs have to be cut down.

For the second day, I consumed 1113 kcals, burned 1925 kcals, so 313 kcals had remained. We can see that 499 kcals are a goal deficit. I consumed vitamin C, Iron, vitamin B12 and vitamin A more than norm. Net carbs were consumed more 2%. However, protein was not consumed even in half – 38.7 g / 89.1 g – it is 43% of daily intake.

In contradistinction to the previous two days, the number of consumed calories during the third day was bigger – 1499 kcals consumed. It is 73 kcals over the daily norm. Also, 86% of targets is completed, because vitamin A is consumed 578%, fiber – 105%, water – 138%, vitamin B1 – 130%, vitamin B2 – 291%, vitamin B3 – 118%, vitamin B5 – 288%, vitamin B6 – 155%. However, there were an overtake of fat lipids – 72.8 g instead of 55.5 daily rates.

In conclusion, we can claim that including my sedentary activity level, my RDA is not perfect but also is not very bad. Take up sport would be the best way to lose weight and to keep myself fit. Also, I have to plan my meal more appropriately in order to balance the minerals and another useful composite, which I take with meal. Different foods differ in their nutritional value, but they are not absolutely harmful or extremely beneficial. After all, as I want to meet the RDA, I have to give preference to one product and exclude or limit others. However, I would not reject carbohydrates. In the complete rejection of carbohydrates decreases the production of hormones that control weight, so it would be harder to lose weight. To lose weight, I will try to limit the intake of sugar, refined foods, and gluten by replacing them with lots of fruits and vegetables.