Assignment part B
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Melanie Bioski
HUN 1201: Human Nutrition
Assignment 5B-Dietary Analysis, Part B
Professor Ruth Davies
Fall 2023
11/12/2023
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Nutrition
a)
Define “nutrient density”
Nutrient density is defined as a measure of the amount of vital nutrients in every portion or calorie. High nutrient-dense food gives vitamins, minerals, and other essential elements in large quantities compared to its calories, thus improving general health (Blake et al., 2019).
b)
What 2 specific foods that you ate were the most nutrient dense? Explain WHY you think so.
Concerning these types of foods, I see that broccoli florets and Greek yogurt with peach are ranked as the best high-nutrient density options. Broccoli is highly nutritious, providing adequate levels of vitamins, minerals, and fiber with little added dietary energy. Choosing nonfat
Greek yogurt is more beneficial since it gives me proteins, probiotics, and vitamins, but this time
in low amounts of added sugar. The selected foods will enhance my quest to achieve my healthy eating objective because they deliver large amounts of nutrients for every unit of energy measured as calories. Introducing these nutrient-enriched foods helps my daily diet be healthy.
c)
Which 2 foods were the least nutrient dense? Explain WHY you think so.
Of all the foods listed, potato chips and soda (cola, pepsi, zero-sugar) seem to contain the lowest amount of nutrients. Potato chips are usually high in calories and empty calories, providing no nutrients besides energy. Likewise, soda gives empty calories without vitamins; sometimes, sugar or an artificial sweetener is added. Such foods are devoid of vitamins, minerals, and other helpful products that make up a diet poor in essential nutrition. Instead, junk foods such as chips and soda can throw off one’s entire body's nutrition into a nutritional
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imbalance that will not support good health and wellness for a lifetime. One strategy towards a healthier diet would be making substitutes with more nutritious alternatives.
2. Using the “Actual versus Recommended” report, list specific foods that you could change
(add, delete, prepare differently, etc.) in order to make your day’s intake meet the recommended requirements in any 2 categories (food groups) of the recommendations. (Expand each category of your interest to see more detail and recommendations. What groups would you like to change?
After examining the “actual versus recommended” report, I realized that my nutrient intake is deficient in a lot of nutrients. To address this, I would focus on two specific categories:
1. Vitamins
- Consume more varied vegetables, including but not limited to berries, citrus fruits, and leafy greens.
- Include vitamins in my diet, nuts and seeds are good options.
2. Proteins
- It is recommended to diversify protein sources via the consumption of lean meats, fish, poultry,
and plant-based proteins such as beans.
- Add dairy products or their substitutes for protein boosting.
For instance, I can substitute a packet of potato chips with a handful of nuts containing more protein and healthy fat. Furthermore, switching sugar-laden drinks for fruits or vegetable juice will also increase the vitamin intake and fiber. The changes boost nutrient contents to ensure better balance as far as intakes are concerned, thus meeting protein and vitamin deficiency. Therefore, one must select the most nutritious foods in each category to fulfill the minimum requirements and promote general wellness.
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If you have met the recommendations discuss further whether you would benefit from changing your diet. Be VERY SPECIFIC about amounts and foods to add or subtract in order to meet your recommendations! For example, if you were over the meat/protein recommendation by 3 oz., you could say something like “I could have 1 less egg for breakfast and 2 less ounces of chicken for dinner in order to bring my meat group in line.”
3. How does your actual calorie intake compare to the recommended intake? Is it higher, lower, or within 10% of recommended? Does this concern you? Why or why not? Explain. Provide specific recommendations if necessary.
Looking back at my diet, my actual intake is either in or relatively close to the recommended figures for most nutrients. It should be remembered that the daily average count of
calories was somewhat higher than the prescribed 1480 calories per day – about 1989 calories. Though it may fall within a 10 percent threshold, it is essential to consider long-run effects.
To align my calorie intake more closely with the recommended goal:
1. Reduce Added Sugars: Reduce intake of added sugars from sweetened drinks, cookies, or specific processed foods.
2. Portion Control: Make sure you measure portions, especially with foods high in fat and calories, such as nuts, sour cream, chips, and others.
Although such a minute surplus may not raise any red flags, continuously exceeding calorie intake will result in weight accumulation. Diet adjustments toward the required level of calories may help maintain weight and general well-being. Going for water instead of sugar-sweetened beverages and making smarter portion choices may represent a more prudent strategy toward achieving recommended intakes.
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