Diet Analysis

Based on the information you have provided, your daily energy requirement is estimated to be 2,077 kcal. This energy requirement is the level of calorie intake from food that will balance the calories your body burns, thus maintaining your weight. For weight loss, you should consume fewer calories and be more active. If you need to gain weight, consume more calories than your body requires.
Period of Analysis: 31/05/2010 - 02/06/2010
Energy (kcal) Carbohydrate (g) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Calcium (mg) Dietary Fibre (g) Sodium (mg) Average intake per day 2,648 339.7 120.6 91.4 37.2 490.8 1,107.0 22.7 3,651.5 Recommended Daily Allowance (RDA) 2,077 311.6 71.0 69.2 23.1 207.7 1,000.0 20.8 1,385.6 % of recommendation met 127 109 170 132 161 236 111 109 264
View graph of actual nutritional intake compared against RDA Energy 127% Carbohydrate 109% Protein 170% Total Fat 132% Saturated Fat 161% Cholesterol 236% Calcium 111% Dietary Fibre 109% Sodium 264% 0 50 100 150 200 250 300 350 % RDA Met
Table showing the % of total calories of diet versus recommendation
% of total energy intake Your diet Recommendation Total Carbohydrates 51% 55 - 65% Total Protein 18% 10 - 15% Total Fat 31% 25 - 30%

Consistent with the Food Intake Assessment on the Health Promotion Board website, my energy, fat, sodium, and cholesterol intake is higher than the recommended amount. Excess amounts of energy may contribute to excess calories, and therefore physical activity is needed to prevent it from turning into fats. However, I exercise almost daily for 3 hours, thus the excess energy would have been used up by physical activity. Also, diets high in fats, sodium and cholesterol may lead to heart attacks or diseases. To prevent that from occurring, I need to make wise food choices. One way is to cook with olive oil, as it is healthier than normal oil as it is a vegetable fat, not an animal fat. Another way is to look out for the ‘Healthier Choice’ symbol when out grocery shopping. Furthermore, I should eat more vegetables or beans to ensure my cholesterol levels are not too high. The rest of my nutritional intakes are relatively sufficient.

Food Pyramid

In conclusion, to ensure I have a healthy diet, I should follow the food pyramid more carefully; eat more vegetables, fruits, and rice/ noodles/ beans/ bread. In addition to that, I should also maintain not eating so many sweets.