3 Day Meal Plan

Nutrition 101

Three Day Diet Analysis

Nutrient | Average Eaten | Status |

Carbohydrates (45-65%) | 38% | Under |

Proteins (10-35%) | 20% | OK |

Fats (20-35%) | 39% | Over |

Dietary Fiber (38g) | 11g | Under |

Sodium (<2300mg) | 3753mg | Over |

Potassium (4700mg) | 3895mg | Under |

Vitamin A (900 micrograms) | 1322 micrograms | OK |

Vitamin B12 (2.4 micrograms) | 10.6 micrograms | OK |

Vitamin C (90mg) | 84mg | Under |

Vitamin D (15 micrograms) | 23 micrograms | OK |

According to the nutrient report generated by My Plate Super Tracker Program, I am all over the board with my daily intake of the macronutrients carbohydrates, fat, and protein. My average carbohydrate intake is 38% which is under what is recommended daily. We get carbohydrates mostly from fruits, vegetables and grains which I was not incorporating into my diet nearly as much as I should have been. Eating carbohydrates that are high in fiber and other nutrients can help me decrease my risk for obesity, heart disease and diabetes. My average fat intake is 39% which is higher than the recommended daily allowance. Although fats provide energy, fuel physical activity, and are a major fuel source when we are at rest, too much fat can increase the risk for obesity and heart disease. My protein intake is within normal range which is beneficial because too much protein in a diet is associated with high cholesterol.

My vitamin A, B12, and D are all in normal range however my vitamin C is under what is recommended. Vitamin C is important because it can prevent the damage of cells and tissues and may help me reduce the risk for cardiovascular disease as it protects LDL-cholesterol from oxidation.

My sodium intake is higher than the recommended daily intake and diets high in sodium can lead to high blood pressure and lowering sodium intake may possibly improve bone status.

According to the My Plate BMI calculator, I am not currently at a healthy weight and I am at risk for high blood...