NURS225 West Coast University Food Diary And Nutritional Self Assessment Paper

NURS225 West Coast University Food Diary And Nutritional Self Assessment Paper NURS225 West Coast University Food Diary And Nutritional Self Assessment Paper I need an explanation for this Nutrition question to help me study. APA Style Pls follow instructions carefully. You will be needed to use my fitness pal to document food intake for three days and continue to write the paper. My height 5’3 and Weight 145 lbs. Whatever questions you have I will answer asap and help with this project ?? use_for_nutrient_analysis.xlsx final_nurs_225_myfitnesspal_instructions.docx nutrition_example.pdf nutrition_project_week_3_instructions.docx ORDER NOW FOR CUSTOMIZED AND ORIGINAL ESSAY PAPERS Nutrients Example: Protein Carbohydrates Fat Protein Fiber (g) Sugar Saturated Polyunsaturated Monounsaturated Trans (g) Cholesterol (mg) Sodium (mg) Potassium (mg) Vitamin A % Vitamin C % Calcium % Iron % Day 1 (Record the actual intale Recommended Dietary allowances percent represented by the blue (Record the number from the red line.) bar.) 45% 98% Day 2 121% Day 3 For editing Food Diary (MyFitnessPal) Instructions You will use MyFitnessPal to record your daily intake. Register for a free account at https://www.myfitnesspal.com/ o You may use your personal or school email address. o The tools you will use for this assignment are free. o You do not need to use any of the tools with the lock symbol . When you register, you will be prompted to enter your personal information. Click Food or Add Food to begin tracking your intake. Track your intake for three days. It is preferable to record at least one day that is a non-school day or a non-weekday. This way, you can see how your eating habits change with your schedule. Revision 02/23/17 Record everything that goes into your digestive system over the course of three days. Record everything you eat and drink, and record the name and dosage of any medications that you take including vitamins, minerals, and herbal supplements. Record your activity and moods in the Notes section for each day. Remember to SAVE every time you edit; otherwise, your notes will be lost. Daily Reports You will need to access MyFitnessPal reports for your written paper. Use this spreadsheet to track your daily nutrient intake. Go to Reports. Revision 02/23/17 Choose a Report: Use the drop-down menu to select a report for each of the nutrients listed. Record the recommended intake and your actual intake of each nutrient for each day. o Hover your mouse over the red line to get the recommended daily goal percentage. o The blue bar indicates your actual intake percentage. o Put these numbers on the spreadsheet. Complete the spreadsheet for each day and each nutrient. Revision 02/23/17 • Save and upload your completed spreadsheet with your written anlaysis paper. • Take screenshots of your food diary to include in your analysis paper. • At the end of the three days, print the final report in MyFitnessPal to include with your written assignment. Revision 02/23/17 1 Running head: NUTRITIONAL SELF ANALYSIS Nutrition Self Analysis Your Name West Coast University Professor xxxxxx NURS 225 Nutritional Self Analysis 2 Nutritional Self Analysis BMI & Hamwi: My weight is 170 lbs. and my height is 5’4”. The formula that I will be utilizing to achieve my BMI is (Weight in Kilograms / (Height in Meters x Height in Meters)). When I converted my information to the appropriate units, my weight in kilograms is 170 ?????? 2.2 ?????? = 77 kg and for my height 64 ???? I converted feet into inches then to meters 39 ???? = 1.64 m. My BMI calculation comes out to (77 kg / 1.64 m x 1.64 m) = 28 kg/m2. According to the required textbook, I am considered “overweight” (Dudek, 2014). Although the BMI is highly recognized as an appropriate screening tool, it does not take into account body composition and genetic differences in individuals. I do agree with the conclusion that I am overweight, but I have been frequently working out for 5 days per week. During these exercises, weight training has been heavily incorporated. So, the calculated BMI does not reflect my muscle mass that I have gained. The Hamwi method is a fast approach to calculate the “ideal” body weight by using the individual’s gender and height. For women, the equation allows 100 lbs. for the first 5 ft. of height, then adds 5 lbs. for each additional inch (Dudek, 2014). NURS225 West Coast University Food Diary And Nutritional Self Assessment Paper My calculated weight for the Hamwi method is (100 lbs. + (5 lbs. x 4 inches)) = 120 lbs. (Nafwa.org, 2018). For this method, I do not agree that my ideal weight should be 120 lbs. If I have reflected this ideal weight, I would look malnourished. Overall, I do agree that I am over-weight. I would like to lose 10-15 lbs. but still maintain my muscle tone. The Hamwi method does not make any sense to me, it only considers the individual’s gender and height. The BMI’s formula is a better screening tool in identifying individuals’ ideal body weight. Nutritional Self Analysis 3 Food Diary August 18, 2016 FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Meal 1 Quaker – Instant Oatmeal-Weight ControlMaple & Brown Sugar, 45 g (1 packet) 160 29g 3g 7g 0mg 290mg 1g 6g Nestle Coffee-mate – Coffee Creamer Cinnamon Vanilla Creme, 1 tbsp 35 5g 2g 0g 0mg 5mg 5g 0g Coffee – Coffee, 2 CUP 40 0g 0g 10g 0mg 0mg 0g 0g 25 19g 0g 0g 0mg 1mg 7g 2g 113 0g 9g 7g 28mg 198mg 0g 0g 170 0g 8g 21g 80mg 80mg 0g 0g Salad Greens – Spring Mix, 1 cups 10 2g 0g 1g 0mg 48mg 1g 1g Newmans Own – Lite Raspberry Vinegarette With Walnuts, 2 tbsp 70 7g 5g 0g 0mg 120mg 5g 0g Meal 2 Pat’s – Apple Gala, 0.5 apple medium Kraft Cracker Barrel – Marble Cheese, 1 ounce Meal 3 Jenny O Turkey – Ground Turkey, 4 oz Meal 4 FOODS Protein – Tyson Chicken Breast, 4 oz Eat Smart – Fresh Brussel Sprouts, 6 brussel sprouts Calories Carbs Fat Protein Cholest Sodium Sugars Fiber 110 0g 2g 25g 65mg 40mg 0g 0g 35 8g 0g 3g 0mg 20mg 2g 3g Nutritional Self Analysis 4 Wine: Kendall Jackson – Chardonnay, 15 oz 360 TOTAL: 1,128 15g 0g 0g 0mg 6mg 0g 0g 85g 29g 74g 173mg 808mg 21g 12g Food Notes Breakfast – woke up and I was hungry but I had a coffee first. I ate an hour later and was satisfied. Snack – worked out at the gym and was hungry when I got home so I had a snack. It was satisfying. Lunch – Because of my snack, I was not hungry at lunch. I waited a couple of hours and had hunger pains. There was left over turkey in the fridge so I made a salad for lunch. It was satisfying. Dinner – had a late dinner. Barbecued chicken and had a couple of glasses of wine. Was not that hungry but ate anyway. It was satisfying. August 19, 2016 FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Meal 1 Nestle – Coffee-mate Hazelnut Creamer, 2 tbsp 70 10g 3g 0g 0mg 10mg 10g 0g Coffee – Coffee, 2 CUP 40 0g 0g 10g 0mg 0mg 0g 0g 280 52g 5g 9g 10mg 570mg 3g 2g 65 17g 0g 0g 0mg 1mg 13g 3g 150 9g 3g 5g 0mg 0mg 0g 0g 170 0g 8g 21g 80mg 80mg 0g 0g Meal 2 Lean Cuisine Simple Favorites – Fettucini Alfredo, 9.25 oz package Meal 3 Apples – Raw, with skin, 1 cup, quartered or chopped Nespresso – – Latte, 1 Cup Meal 4 Jenny O Turkey – Ground Turkey, 4 oz Nutritional Self Analysis 5 Late July Organic – Lightly Salted Sea Salt Tortilla Chips, 28 g 130 TOTAL: 905 17g 6g 2g 0mg 65mg 0g 2g 105g 25g 47g 90mg 726mg 26g 7g Food Notes Breakfast – did not have time to make breakfast this morning so I made a coffee and took it to school. I felt hungry but the coffee curbed my hunger pains. Lunch – just got back from holidays and had no food in the house so I grabbed a frozen meal. I was really hungry because I skipped breakfast. Ate during lecture and it was satisfying. Snack – was sitting in lecture and started to feel tired and hungry. Coffee woke me up. Dinner – made dinner at home. It felt a little hungry but didn’t want to eat to late. I felt satisfied. August 20, 2016 FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Meal 1 Eggland’s Best – Egg- Whole Large, 2 egg(50g) 120 0g 8g 12g 350mg 130mg 0g 0g Egg Beaters – Original, 2 oz(s) 31 1g 0g 6g 0mg 111mg 0g 0g Hormel Black Label – Fully Cooked Bacon (Corrected), 4 slices 80 1g 6g 5g 20mg 290mg 1g 0g Kraft – Mexican Four Cheese Shredded, 0.13 cup (28 g) 50 1g 4g 3g 13mg 90mg 0g 0g 2 0g 0g 0g 0mg 0mg 0g 0g 35 5g 2g 0g 0mg 5mg 5g 0g 14g 30mg 540mg 0g 0g Green Mountain Coffee – Island Coconut Kcup, 1 K-Cup Nestle Coffee-mate – Coffee Creamer Cinnamon Vanilla Creme, 1 tbsp Meal 2 Sea Cuisine – All Natural Wild Beer Batter Cod Fillets, 2 fillets Meal 3 230 20g 10g Nutritional Self Analysis 6 Daily Chef – Italian Style Beef Meatballs, 5 meatballs Classico – Spicy Tomato & Basil Pasta Sauce, 125 g (1/2 cup) 250 5g 20g 13g 45mg 450mg 1g 2g 60 8g 2g 2g 0mg 410mg 5g 2g Cadbury – Crispy Crunch (Mini Bar), 12 g 60 8g 3g 1g 0mg 35mg 7g 0g Oh Henry – NURS225 West Coast University Food Diary And Nutritional Self Assessment Paper Oh Henry Snack Size, 2 bar (15g) 140 18g 8g 2g 0mg 30mg 16g 0g Meal 4 FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber TOTAL: 1,058 67g 63g 58g 458mg 2,091mg 35g 4g Food Notes Breakfast – had a coffee when I woke up. I was hungry but didn’t eat until I came home from the gym. I felt very satisfied after my meal. Lunch – was at home for lunch. I was studying and had hunger pains so I made something that was easy to eat. I felt satisfied after the meal. Dinner – had left over noodles in the fridge so I made meatballs to go with it. I was not very hungry but wanted to eat dinner with my husband. I felt bloated after the meal. Snack – stayed up later than I planned and had a craving for something sweet. It was very satisfying. Analysis Based on 1200 calorie diet with nutritional goal of 55% carbohydrates, 20% protein, and 25% fat (Your Fitness Goals, 2016)). Nutritional Self Analysis 7 Carbohydrates: For my first two days of food diary, my carbohydrate intake was lower than my recommended dietary allowance. For my third day, my carbohydrate intake was 14 g higher than my recommended amount. According to my fitness pal, I should be in taking 150 grams per day for my 1,250-calorie meal plan. My breakfast and snacks I ate throughout the day yielded the most amount of carbohydrates. The foods that I ate that were high in carbohydrates were oatmeal, apples, carrots, and strawberries. I need to incorporate more selection of foods that are high in carbohydrates, such as legumes (Mayoclinic.org, 2018). Another route I can take is to increase the portion size of the foods that I am already eating. For instance, on my 2nd day, I would double my intake of apples and carrots. 1 apple yields 22 grams and 1 cup of carrots yields 12 grams per cup. So, I will be eating 2 apples and 2 cups of carrots. Carbohydrates are the main source of energy (Dudek, 2014). This is important, because I am exercising 5 days a week, going Nutritional Self Analysis 8 to school 2 days a week, and working night shifts 2 days a week. I need foods that are enrich in carbohydrates for energy. Fat: I have always had a problem decreasing my intake of fats. According to my recommended dietary allowance, I should only be in taking 40 grams. Analyzing these three days of food diary, I am pretty pleased on how I did. My third day of the food diary was the only day that exceeded the value. The meal that had the greatest amount of fat was my dinner. I had the famous bowel from KFC that consisted of mash potatoes, gravy, popcorn chicken, and cheese. The meal came up 34 grams of fat. I found that continually eating the same meals for breakfast and lunch I was able to lower my fat intake. Oatmeal and the Jeannie-O turkey meat yields 2-8 grams of fat. Protein: Protein is the key structural and functional component of every living cell (Dudek, 2014). According to my fitness pal, my recommended dietary allowance for protein is 60 grams. From the foods that I was in taking, like chicken and turkey, I thought I would have met the recommended amount. Although, for my first day of the food diary the protein from the Mediterranean steak wrap from subway was not included. My day one on the food diary was not accurate. To increase my protein intake, I will change my portion size of turkey for lunch to 1.5 serving size of 4 oz. and to continue choosing meals with protein like chicken. Fiber (g): Overall, the total amount of fiber intake was low from the past three days. According to the required text, total fiber is set at 14g/1,000 or for women it is approximately 25g/day (Dudek, 2014). My recommended dietary allowance from my fitness pal matched. My consumption for fiber ranged from 12-21 grams in my food diary. I received the most amount of fiber from the Nutritional Self Analysis 9 carrots, apples, strawberries, and oatmeal. Fiber is not an essential nutrient, but it is important to consume the recommended amount to decrease GI disturbances (Dudek, 2014). I plan to eat more vegetables and fruits that are enriched in fiber. Some examples include split peas and banana. I would eat 1 medium banana that yields 3.1 grams of fiber for snack and 1 cup of boiled split peas that yields 16.3 grams of fiber for lunch (Mayoclinic.org, 2018). Sugar: My recommended amount of sugar intake is 45 grams on my fitness pal. NURS225 West Coast University Food Diary And Nutritional Self Assessment Paper The results of my sugar intake from my food diary was not a surprise to me. Like my intake of fat, I do have a problem controlling my sugar intake per day. The oatmeal and apple that I ate everyday had the most sugar. My second day of my food diary had the highest sugar intake, this was probably due to the Starbucks drink that I had. The drink had 20 grams of sugar. It is important to decrease sugar intake because it can lead to weight gain and tooth decay (Mayoclinic.org, 2018). To adjust, I would consider only eating plain oatmeal instead of maple and brown sugar oatmeal. Saturated: My recommended amount of saturated fat on my fitness pal is 13 grams. Other than my second day of my food diary, I did not meet the required amount. Saturated fat is known as the “bad” fat and is also referred to as the solid fats (Dudek, 2018). I was quite surprised that I stayed in the range of the recommended amount. A lot of the foods that I enjoy eating are high in saturated fats. Overall, I would not make any changes and I would still continue to stay away from foods that are high in saturated fats. Polyunsaturated: Polyunsaturated fats are considered the “good fats”. Evidence has showed that by replacing saturated fats with unsaturated fats such polyunsaturated, LDL cholesterol would decrease Nutritional Self Analysis 10 therefore the risk of cardiovascular diseases will follow (Dudek, 2014). My recommended amount on my fitness pal was 0 grams, but I consumed 1 gram per day on my food diary. I will still continue to stay in this range, due to the evidence it is lowering LDL levels. Instead, I would just continue to monitor my saturated fat intake and make sure it does not exceed the recommended amount of 13 grams. Monounsaturated: Like polyunsaturated fat, monounsaturated also holds the same benefits (Dudek, 2014). My recommended amount on my fitness pal was 0 grams and the amount consumed as 1 gram per day. I will also continue to stay in this range, because of its benefits of lowering LDL levels (Dudek, 2014). Just like what I would do for polyunsaturated fats, I will still continue to monitor my saturated fat intake. Trans (g): High intake of trans fat increases LDL cholesterol and lowers HDL cholesterol (Dudek, 2014). My recommended dietary allowance is 0 grams. The last day of my food diary, I exceeded the recommended amount. This was probably due to eating the famous bowel from KFC. The adjustment that I will do is to choose my meals base on their nutrition factors instead of convenience. Cholesterol (mg): My recommended dietary allowance for cholesterol is 300 mg. I am quite pleased with myself for staying under the limit. The descriptions of good or bad cholesterol refer only to the lipoproteins that moves the cholesterol through the blood, there are no such thing for cholesterol itself (Dudek, 2014). Overall, I am going to continue to stay with my meal plan. For dinner, I will still make the conscious effort to choose meals low in calories. Sodium (mg): Nutritional Self Analysis 11 Sodium is largely responsible for regulating fluid balance, when an individual had a salty meal thirst will be triggered (Dudek, 2014). According to my fitness pal, my recommended dietary allowance is 2,300 mg. My sodium intake on day 1 and 2 of my food diary stayed under the limit. On day 3, I exceeded the limit by 411 mg. This was mainly due to eating the famous bowel from KFC; the meal yielded 2,310 mg of sodium. To adjust, I would choose my meals carefully and judge by nutrition value instead of accessibility. NURS225 West Coast University Food Diary And Nutritional Self Assessment Paper Potassium (mg): Individuals with high potassium can experience hyperkalemia or life-threatening Arrhythmias; in a normal adult the limit is 4.7g or 4,700 mg (Dudek, 2014). According to my fitness pal, my recommended dietary allowance is 2,500 mg of potassium. In my food diary, I stayed in the range of 834 mg to 1,004 mg. The adjustment that I would do is to increase my potassium intake by at least 500 mg per day. I would add eating more leafy green vegetables like spinach and Brussel sprouts into my diet. 1 cup of cooked spinach is 838 mg of potassium and 1 cup of cooked Brussel sprouts is 494 mg (Mayoclinic.com, 2018). Vitamin A %: My recommended dietary amount for vitamin A is 100 %DV. Vitamin A is important for immune function and development of bones, but with excess amount it can cause headaches, vomiting, and double vision (Dudek, 2014). Unfortunately, my intake of vitamin A exceeded the limit for all three days. The range of my intake is about 451 %DV to 453 %DV. I ate one cup of carrots per day, which is the factor of my high intake of vitamin A. Carrots are enriched in betacarotene which the body makes into vitamin A (Dudek, 2014). I would decrease my intake of carrots to 0.5 cup per day instead of 1 cup. Nutritional Self Analysis 12 Vitamin C %: According to the required text, vitamin C is needed for antibody formation, wound healing, and collagen formation. If an individual has an influx of vitamin A they can experience diarrhea and mild GI upset (Dudek, 2014). My recommended dietary amount is 100 %DV. Throughout my food diary, I was well above the recommended amount by at least 70-76 %DV. The consumed foods that consisted of the highest amount of vitamin C are the strawberries and broccoli (Dudek, 2014). My adjustment is to eat 0.5 cup of strawberries instead of 1 cup of strawberries. This will lessen both my sugar and vitamin C intake. Calcium %: Calcium is responsible for bone structure and muscle contraction, deficiency can lead to osteoporosis (Dudek, 2018). My recommended dietary amount for calcium is 100% DV per day. Unfortunately, the daily intake of calcium falls way below the recommended limit. My daily intake ranged from 28-45% DV. To increase my intake, I will drink more milk. The amount of milk that I would drink is at least 4 oz. to yield 335 mg of calcium (Nof.org, 2018). Iron %: According to the required text, iron is responsible for oxygen transport and is an essential part of enzyme systems. Iron deficiency can cause impaired immune function, lethargy, fatigue, and impaired wound healing (Dudek, 2014). Sadly, I have really low levels of iron. My recommended dietary amount is 100 %DV and my range was only between 33-35 %DV. The adjustment that I will take to increase my intake is to eat fish and tofu (Dudek, 2018). Drug/Medication Interactions: Nutritional Self Analysis 13 I am currently taking Microgestin 1/20 1 tablet by mouth daily, same time each day. It is a contraceptive and it is an estrogen-progestin combination. I have been taking it for the past 8 years since I was diagnosed with polycystic ovarian syndrome (PCOS). According to the “Nursing 2018 Drug Handbook”, it is recommended to be given at night, with or without food, to reduce nausea and vomiting (2018). However, my doctor just said that it wouldn’t matter if I take it in the morning or at night. The most important thing is that I take it the same time each day. 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