Suzie So

Nutrition 10

My Diet Analysis

The daily food group targets were grains, vegetables, fruits, dairy, and protein. The food
group that I lacked during these past three days were vegetables and dairy.
I am lactose intolerant and I do not like dairy products, including milk (cow, soy, almond,
coconut), most cheese, and yogurt. However, the only dairy foods I cannot resist is in my
desserts like ice cream, goat cheese, and cheese on my pizza. Therefore, I lack the nutrients
and minerals that a glass of milk will provide, including calcium, Vitamin A, vitamin D, and
potassium. I did not realize that my diet was lacking due to my inability to eat most dairy
products until I used this superfoodtracker app. Since I do like goat cheese, the next time I go
grocery shopping, I can buy goat cheese in those bite size packets. I will make sure to eat at
least two packets per week.
Also I need more vegetables in my diet. I usually eat Kimchi daily (even though I did not
eat much during the three days of my food journal) but other than that, I rarely eat my
vegetables raw. Instead, I put them in my stew or stir fry them. However, I learned that there are
less nutrients in the vegetables when they are cooked. Sometimes, raw vegetables and fruits
can taste boring by itself so I am going to juice fruits and vegetables. I will use variety of fruits
and vegetables like bananas, kale, spinach, potatoes, tomato, beets, bell peppers to help get all
the nutrients I need to meet my daily requirements. Vegetables are important sources of
potassium, fiber, folate, vitamin A and vitamin C.
Other three things that stood out in my results were dietary fiber, magnesium, and iron. It
appears these are lacking in my diet. Rice is the main carbohydrate in my diet. I can change
things up by adding beans, peas, dried fruits to the rice. They are high in fiber, magnesium and
iron. In addition I can replace white rice with whole grain brown rice, which serves a source for
potassium and magnesium.
Things I can change about my diet is eating less fried food and eating leaner meat and
seafood. I like to stir fry a lot of my vegetables but when you pan fry and deep fry food, cooking
oil is required. Only small amounts of oil are recommended. Also my family and I love red meat
and only tend to buy red meat. However, chicken and seafood are healthier and contain less fat.

Suzie's Meal Summary



Suzie's Nutrients Report 07/01/14 - 07/03/14
Your plan is based on a 2200 Calorie allowance.

Nutrients Target Average Eaten Status
Total Calories 2200 Calories 1683 Calories Under
Protein (g)*** 46 g 84 g OK
Protein (% Calories)*** 10 - 35% Calories 20% Calories OK
Carbohydrate (g)*** 130 g 189 g OK
Carbohydrate (% Calories)*** 45 - 65% Calories 45% Calories OK
Dietary Fiber 25 g 24 g Under
Total Sugars No Daily Target or
Limit
50 g No Daily Target or
Limit
Added Sugars No Daily Target or
Limit
4 g No Daily Target or
Limit
Total Fat 20 - 35% Calories 37% Calories Over
Saturated Fat < 10% Calories 8% Calories OK
Polyunsaturated Fat No Daily Target or
Limit
11% Calories No Daily Target or
Limit
Monounsaturated Fat No Daily Target or
Limit
16% Calories No Daily Target or
Limit
Linoleic Acid (g)*** 12 g 18 g OK
Linoleic Acid (% Calories)*** 5 - 10% Calories 10% Calories OK
-Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.7% Calories OK
-Linolenic Acid (g)*** 1.1 g 1.2 g OK
Omega 3 - EPA No Daily Target or
Limit
175 mg No Daily Target or
Limit
Omega 3 - DHA No Daily Target or
Limit
152 mg No Daily Target or
Limit
Cholesterol < 300 mg 230 mg OK
Minerals Target Average Eaten Status
Calcium 1000 mg 389 mg Under
Potassium 4700 mg 2813 mg Under
Sodium** < 2300 mg 3697 mg Over
Copper 900 g 1488 g OK
Iron 18 mg 12 mg Under
Magnesium 310 mg 264 mg Under
Phosphorus 700 mg 981 mg OK
Selenium 55 g 125 g OK
Zinc 8 mg 11 mg OK
Vitamins Target Average Eaten Status
Vitamin A 700 g RAE 660 g RAE Under
Vitamin B6 1.3 mg 1.9 mg OK
Vitamin B12 2.4 g 2.2 g Under
Vitamin C 75 mg 94 mg OK
Vitamin D 15 g 2 g Under
Vitamin E 15 mg AT 10 mg AT Under
Vitamin K 90 g 229 g OK
Folate 400 g DFE 303 g DFE Under
Thiamin 1.1 mg 1.5 mg OK
Riboflavin 1.1 mg 1.1 mg OK
Niacin 14 mg 20 mg OK
Choline 425 mg 313 mg Under
Information about dietary supplements.

** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In
addition, people who are age 51 and
older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.

*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and -linolenic acid) have two separate
recommendations:

1) Amount eaten (in grams) compared to your minimum recommended intake.
2) Percent of Calories eaten from that nutrient compared to the recommended range.

You may see different messages in the status column for these 2 different recommendations.