Hayley Kessler

FNES 263
Professor Jasti

24 Hour Food Recall 3/22/15

Meal
Time
Foods/beverages
Breakfast 9:30am Apple- Honeycrisp
Lunch

Water Bottle
1:40pm Tuna - Canned
Mayo
Multigrain roll
Provolone Cheese
Tuscany Salad:
Bow tie pasta
Grape Tomatoes
Spinach- raw
Onion
Parmesan Cheese

Dinner

Olive Oil
Vinegar
Cranberry Raspberry Juice
5:30pm Cobb Salad:
Grilled Chicken
Romaine Lettuce
Iceberg Lettuce
Avocado
Hardboiled Egg
Bacon
Blue Cheese
Grape Tomatoes
Blue Cheese Dressing
Coffee
Skim Milk
Water Bottle

Amount
1 wholeLarge
16.9 fl oz
2oz
1 tbsp
3oz
1 thin slice
(.38 oz)
4oz total
1/4th cup
2 whole
1/4th cup
chopped
1/4th cup
chopped
1/8th cup
shredded
1 tbsp
2 tsp
8oz

Food groups
Fruits

3 oz
1 cups
1 cups
2 small slices
1 whole
2 tbsp
crumbles
2 tbsp
crumbles
2 whole
2 tbsp
8 oz
1 tbsp
16.9 fl oz

Protein
Vegetables
Vegetables
Fruits
Protein
Protein

Protein
Grains
Dairy
Grains
Fruits
Vegetables
Vegetables
Dairy

Fruits

Dairy
Fruits
Dairy
Dairy

My daily calorie needs and food group recommendations:

Daily Calorie Allowance= 2200
Daily Food Group Targets:
Grains = 7oz.
Vegetables = 3 cups
Fruits = 2 cups
Dairy = 3 cups
Protein = 6oz.
Three Day Food Log
3/19/15
Meal
Time
Foods/beverages
Lunch 11:30am Eggplant pizza:
Eggplant- fried
Cheese- mozzarella
Sauce
Dough
Chicken Broccoli pizza:
Grilled Chicken
Broccoli
Cheese- mozzarella
Sauce
Dough
Vitamin Water- Dragon Fruit
Dinner 5:30pm White rice
Water- Bottle
Miso Soup

3/20/15
Meal
Time
Breakfast 9:00am
Lunch

Dinner

Foods/beverages
Oatmeal- Maple Sugar
Milk- Skim
Orange Juice
12:30pm Eggs- scrambled
American Cheese Singles
Ham
Baby Carrots
Celery- Chopped Stalks
Cranberry Raspberry Juice
6:00pm Grilled Chicken Strips
Pita Bread- whole wheat

Amount
1 slice
2oz
2oz
1/4th cup
1 slice
2oz
1/4th cup
2oz
1/4th cup
Medium slice
12 fl oz
1 cup cooked
16.9 fl oz
2 cups

Amount
1 Packet
2/3rd cup
8oz
2 large
1 oz
1 slice
10 whole
2 stalks
8 oz
3 oz
1 large

Food groups
Fruits
Dairy
Fruits
Grains
Protein
Vegetables
Dairy
Fruits
Grains
Fruits
Grains
Vegetables

Food groups
Grains
Dairy
Fruits
Protein
Vegetables
Vegetables
Fruits
Protein
Grains

Snack

8:00pm

Avocado
Tomato
Colby Jack Cheese
Light Ranch Dressing
Couscous
Seltzer
Tonight Dough Ice Cream

3/21/15
Meal
Time
Breakfast 9:00am

Lunch

Dinner

Foods/beverages
Peanut Butter- creamy
Strawberry Jam
White Bread
Banana
Milk- Skim
12:00pm Sundried Tomato Hummus
Pretzel Chips
Apple
Water- Bottle
5:45pm Cheeseburger:
Ground Beef- 85% lean
American Cheese Singles
Iceberg Lettuce
Tomato
Ketchup
Asparagus - Grilled
Diet Sprite
Mashed Potatoes with Milk

2 slices
2 slices
1 oz
1 tbsp
cup
16 oz
1 Large scoop

Vegetable
Fruits
Dairy

Amount
2 tbsp
2 tbsp
2 slices
1 large
8 oz
3 oz

Food groups
Protein
Fruits
Grains
Fruits
Dairy
Protein
Grains
Fruits

1 large
16.9 oz
4 oz
1 slice
2 medium
leaves
1 slice
2 tsp
1 cup
10 oz
1 cup

Grains
Dairy

Protein
Dairy
Vegetables
Fruits
Vegetables
Vegetables

Hayleys 24 hour Nutrients Report 03/22/15

Your plan is based on a 2200 Calorie allowance.

Nutrients

Target

Average Eaten

Status

Total Calories

2200 Calories

1720 Calories

Under

Protein (g)***

46 g

97 g

OK

Protein (% Calories)***

10 - 35% Calories

23% Calories

OK

Carbohydrate (g)***

130 g

129 g

Under

Carbohydrate (% Calories)***

45 - 65% Calories

30% Calories

Under

Dietary Fiber

25 g

14 g

Under

Total Sugars

No Daily Target or
Limit

53 g

No Daily Target or
Limit

Added Sugars

No Daily Target or
Limit

23 g

No Daily Target or
Limit

Total Fat

20 - 35% Calories

49% Calories

Over

Saturated Fat

< 10% Calories

16% Calories

Over

Polyunsaturated Fat

No Daily Target or
Limit

12% Calories

No Daily Target or
Limit

Monounsaturated Fat

No Daily Target or
Limit

18% Calories

No Daily Target or
Limit

Linoleic Acid (g)***

12 g

19 g

OK

Linoleic Acid (% Calories)***

5 - 10% Calories

10% Calories

OK

-Linolenic Acid (% Calories)***

0.6 - 1.2% Calories

1.4% Calories

Over

-Linolenic Acid (g)***

1.1 g

2.6 g

OK

Omega 3 - EPA

No Daily Target or
Limit

38 mg

No Daily Target or
Limit

Omega 3 - DHA

No Daily Target or
Limit

163 mg

No Daily Target or
Limit

Cholesterol

< 300 mg

398 mg

Over

Minerals

Target

Average Eaten

Status

Calcium

1000 mg

1281 mg

OK

Potassium

4700 mg

1822 mg

Under

Sodium**

< 2300 mg

3083 mg

Over

Copper

900 g

674 g

Under

Iron

18 mg

9 mg

Under

Magnesium

310 mg

206 mg

Under

Phosphorus

700 mg

1302 mg

OK

Selenium

55 g

153 g

OK

Zinc

8 mg

7 mg

Under

Vitamins

Target

Average Eaten

Status

Vitamin A

700 g RAE

584 g RAE

Under

Vitamin B6

1.3 mg

1.4 mg

OK

Vitamin B12

2.4 g

4.2 g

OK

Vitamin C

75 mg

102 mg

OK

Vitamin D

15 g

4 g

Under

Vitamin E

15 mg AT

8 mg AT

Under

Vitamin K

90 g

241 g

OK

Folate

400 g DFE

403 g DFE

OK

Thiamin

1.1 mg

0.9 mg

Under

Riboflavin

1.1 mg

1.5 mg

OK

Niacin

14 mg

26 mg

OK

Choline

425 mg

302 mg

Under

Hayley's 3 day recall Nutrients Report 03/19/15 03/21/15

Your plan is based on a 2200 Calorie allowance.

Nutrients

Target

Average Eaten

Status

Total Calories

2200 Calories

1445 Calories

Under

Protein (g)***

46 g

67 g

OK

Protein (% Calories)***

10 - 35% Calories

18% Calories

OK

Carbohydrate (g)***

130 g

189 g

OK

Carbohydrate (% Calories)***

45 - 65% Calories

52% Calories

OK

Dietary Fiber

25 g

19 g

Under

Total Sugars

No Daily Target or
Limit

69 g

No Daily Target or
Limit

Added Sugars

No Daily Target or
Limit

20 g

No Daily Target or
Limit

Total Fat

20 - 35% Calories

31% Calories

OK

Saturated Fat

< 10% Calories

11% Calories

Over

Polyunsaturated Fat

No Daily Target or
Limit

6% Calories

No Daily Target or
Limit

Monounsaturated Fat

No Daily Target or

12% Calories

No Daily Target or

Limit

Limit

Linoleic Acid (g)***

12 g

8g

Under

Linoleic Acid (% Calories)***

5 - 10% Calories

5% Calories

OK

-Linolenic Acid (% Calories)***

0.6 - 1.2% Calories

0.5% Calories

Under

-Linolenic Acid (g)***

1.1 g

0.8 g

Under

Omega 3 - EPA

No Daily Target or
Limit

6 mg

No Daily Target or
Limit

Omega 3 - DHA

No Daily Target or
Limit

19 mg

No Daily Target or
Limit

Cholesterol

< 300 mg

268 mg

OK

Minerals

Target

Average Eaten

Status

Calcium

1000 mg

794 mg

Under

Potassium

4700 mg

2530 mg

Under

Sodium**

< 2300 mg

2781 mg

Over

Copper

900 g

1116 g

OK

Iron

18 mg

12 mg

Under

Magnesium

310 mg

255 mg

Under

Phosphorus

700 mg

1142 mg

OK

Selenium

55 g

89 g

OK

Zinc

8 mg

9 mg

OK

Vitamins

Target

Average Eaten

Status

Vitamin A

700 g RAE

809 g RAE

OK

Vitamin B6

1.3 mg

1.7 mg

OK

Vitamin B12

2.4 g

3.5 g

OK

Vitamin C

75 mg

91 mg

OK

Vitamin D

15 g

3 g

Under

Vitamin E

15 mg AT

6 mg AT

Under

Vitamin K

90 g

165 g

OK

Folate

400 g DFE

380 g DFE

Under

Thiamin

1.1 mg

1.0 mg

Under

Riboflavin

1.1 mg

1.4 mg

OK

Niacin

14 mg

18 mg

OK

Choline

425 mg

295 mg

Under

Discussion Questions:

1. My daily Total Calorie recommendation was 2200 calories and my food group
recommendations were 7oz of grains, 3 cups of vegetables, 2 cups of fruit, 3 cups dairy and 6oz
of protein.
2a. I was deficient in Grains and Vegetables. For my consumptions of grains I was 3 oz under
my 7oz target and for vegetables I was 1 cup under my 3 cup target.
2b. On myplate it does not say that I over consumed any food group during the 24 hour recall. The
food tracker shows that I was OK for fruits and proteins however it shows that I exceeded my 2
cup daily fruit target by cup and my daily 6oz protein food target by oz. The small amount
excess must not be enough to be considered an over consumption.
3. I only consumer 52% of my recommended dietary fiber eating 13g out of my 25g target. I
consumed 133% cholesterol by eating 398mg when my daily target amount is under 300 mg. I only
consumed 39% of my recommended potassium amount eating 1822 mg out of 4700mg
I consumed 50% of the recommended amount of Iron eating 9mg out of 18mg and only 66%
magnesium, 206mg out of 310mg. I was also low in Vitamin D and E with a percent intake of 27%
and 53% respectively.
4. The nutrient results are in line with my food group results. I consumed a sufficient amount of
dairy so my calcium level was good. My lack of dietary fiber could be a result of the deficiency of
grains in my day and the low amount of vegetables could explain why I am under in vitamin D and
E.
5a.The nutrients that were similar in both reports that I met my requirements were protein,
Phosphorus, Selenium, Vitamin B6 and B12 and I was consistently under in Total Calories, dietary
fiber, potassium, iron, magnesium, Vitamin D and E and I was over in saturated fats and sodium.
5b. Results that were different include being under in Carbohydrates, zinc and Vitamin A for my 24
hour recall and being over in total fat and cholesterol for my 24 hour recall. I was also under in
Linoleic acid for my 3 day recall.
5c. In my 3 day recall I was not under in carbohydrates compared to my 24 hour recall probably
because of the pizza dough I had as well as rice and the pita bread, white bread and chips. Being
over in cholesterol for my 24 hour recall could have been caused by the amount of cheese I had like
provolone, parmesan, blue cheese and the skim milk. The consumption of carrots and lettuce could
have made the difference why I was in the acceptable range for Vitamin A in my 3 day recall and
under for 24 hour recall.
6a. I feel like the 3 day recall was more accurate for capturing my actual intake than the 24 hour
recall was. The 3 day recall was able to measure the variety of foods I have and not just judge on
one day.
6b. I was not able to find all of the foods on myplate for instance, they did not have Vitamin Water
so instead I chose juice drink.
6c. This substitution probably added more fruit to my daily amount and possibly more sugar and
calories.
7. Something that I have noticed even before this recall analysis but especially after is that I have a
high sodium intake. I should definitely try to find foods that contain less sodium or find low
sodium versions of them. I have trouble getting enough vegetables into my diet. I think that the
meals that I make do not feature enough vegetables within them and maybe if I can integrate more
of them within a dish then my intake will reach the daily target. I should also lower the amount of
saturated fats I consume by eating less animal products and meats and substitute that for foods like
beans or egg whites instead of whole eggs.