All Daily Reports Profile Info Personal Mary Female 35 Yrs

All Daily Reportsprofile Infopersonal Mary Female 35 Yrs

All Daily Reports profile Infopersonal Mary Female 35 Yrs All Daily Reports Profile Info Personal: Mary Female 35 yrs 5 ft 8 in 175 lb Day(s): 2017 Jan 12, Jan 13, Jan 14 Activity Level: Active BMI: 26.6 Weight Change: Lose 2 lb per week (Strive for an Active activity level.) Normal is 18.5 to 25. Best not to exceed 2 lbs per week. A variety of reports and information combined into one document. Recommendations The Recommendations Report lists the recommended daily nutrient intake for a person based on the information entered. Often referred to as the DRI (Dietary Reference Intake).

Nutrient DRI Goal Notes Basic Components Calories 1,677.08 Protein (g) 63.50 10% - 35% of Calories (adults 19-70 yrs) Carbohydrates (g) 230.60 45% - 65% of Calories (adults 19-70 yrs) Dietary Fiber (g) 23.48 Fat (g) 52.18 20% - 35% of Calories (adults 19-70 yrs) Saturated Fat (g) 16.77 Less than 10% of Calories + Mono Fat (g) 18.63 Poly Fat (g) 16.77 Cholesterol (mg) 300.00 Less than 300 mg per day + Water (g) 2,700.00 Vitamins Vitamin A - RAE (mcg) 700.00 Vitamin B1 - Thiamin (mg) 1.10 Vitamin B2 - Riboflavin (mg) 1.10 Vitamin B3 - Niacin (mg) 14.00 Vitamin B6 (mg) 1.30 Do not exceed 100 mg Vitamin B12 (mcg) 2.40 Over 50 should take a supplement Vitamin C (mg) 75.00 Do not exceed 2000 mg Vitamin D - mcg (mcg) 15.00 Do not exceed 100 mcg Vitamin E - Alpha Tocopherol (mg) 15.00 Folate (mcg) 400.00 Women of child bearing age should take a supplement Minerals Calcium (mg) 1,000.00 Do not exceed 2500 mg Iron (mg) 18.00 Do not exceed 45 mg Magnesium (mg) 320.00 Do not exceed 350 mg by supplement Phosphorus (mg) 700.00 Do not exceed 4000 mg Potassium (mg) 4,700.00 Sodium (mg) 2,300.00 Less than 2300 mg - lower for some people + Zinc (mg) 8.00 Do not exceed 40 mg Sources: Dietary Reference Intakes - For Adult 19-70 years, non-pregnant + 2010 Dietary Guidelines for Americans ~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.

Paper For Above instruction

The case study of Mary provides a comprehensive view of her dietary intake, activity level, and health status based on multiple reports generated from tracking her nutritional and physical activity data. The core focus of this paper is to analyze her current nutritional intake, compare it with dietary reference intakes (DRIs), and offer recommendations to optimize her diet and lifestyle to achieve her health goals, particularly her weight loss target of 2 pounds per week.

Introduction

Understanding individual nutritional needs and activity levels is integral to designing effective health strategies. Mary, a 35-year-old woman with a height of 5 ft 8 in and weight of 175 lbs, is classified as active with a BMI of 26.6, bordering on overweight. Her goal to lose weight at a pace of 2 pounds per week requires careful planning of caloric intake and expenditure. Various reports provide insights into her current dietary habits, nutrient intake, and physical activity levels, which form the basis for tailored recommendations.

Assessment of Nutritional Intake vs. Recommendations

The dietary analysis illustrates that Mary's average daily caloric intake is approximately 996 calories, significantly below her estimated maintenance level of around 2,677 calories, calculated considering her activity level, age, and weight goals. Such a deficit is consistent with her weight loss goal, but sustained intake at this level necessitates a comprehensive review to ensure nutritional adequacy.

Macronutrient analysis indicates that her intake of protein is close to her DRI goal of 63.5 grams but slightly below, with an average of about 59.4 grams. Carbohydrates provision is approximately 124 grams, aligning with the 45-65% recommended range, but still on the lower side relative to daily caloric needs. Fats are about 29.7 grams daily, which is within the recommended range, predominantly from monounsaturated and polyunsaturated fats.

Micronutrient analysis through various reports reveals that her vitamin A, vitamin C, calcium, and iron intakes are below recommended levels, signaling potential deficiencies if her diet remains unchanged. For instance, vitamin A intake is about 13% of the DRI, and calcium intake is only 13% of the recommended 1000 mg. These gaps highlight the importance of incorporating nutrient-rich foods to meet daily needs.

Physical Activity and Energy Expenditure

Her activity profile indicates an active lifestyle with approximately 419 calories burned daily through activities like dancing and hiking, which contributes to her overall energy expenditure. The sedentary activity level estimated at 2144 calories supports her weight loss strategy, which involves a daily caloric deficit.

Recommendations for Diet and Lifestyle Modifications

To ensure healthy weight loss and nutritional adequacy, Mary should aim to increase her caloric intake modestly to approximately 1,677 calories, aligning with her target weight loss of 2 pounds weekly, considering her activity level and caloric expenditure. Emphasizing nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and dairy can bridge micronutrient gaps.

In particular, increasing her intake of vitamin A-rich foods (e.g., carrots, sweet potatoes), calcium-rich dairy (e.g., low-fat yogurt, fortified plant-based milks), and iron sources (e.g., lean meats, legumes) will serve her health effectively. Incorporating a variety of colorful vegetables can aid in meeting vitamin and mineral needs, especially vitamin C and folate. Consuming enough water, at least 2,700 grams daily, is essential for hydration and optimal metabolic functioning.

Conclusion

Mary's dietary reports reveal areas for improvement in micronutrient intake and emphasize the necessity of balanced macro- and micronutrient consumption within her caloric goals for weight loss. Combining these dietary improvements with her active lifestyle forms a strategic approach to achieving her health objectives sustainably and safely. Ongoing monitoring and adjustments are recommended to maintain nutritional adequacy while progressing towards her weight loss target.

References

  • Institute of Medicine. (2006). Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academies Press.
  • United States Department of Agriculture. (2020). Dietary Guidelines for Americans, 2020-2025. 9th Edition.
  • Hoffman, J. R., & Schutz, R. (2010). Nutritional strategies in weight management. Sports Medicine, 40(7), 523-532.
  • Ross, A. C., Taylor, C. L., Yaktine, A. L., & Del Valle, H. B. (2014). Dietary Reference Intakes for Calcium and Vitamin D. National Academies Press.
  • Fulgoni, V. L., & Schwab, U. (2018). Nutritional and health benefits from calcium, vitamin D, and dietary fiber. Nutrition Reviews, 76(3), 134-144.
  • Singh, R., & Singh, G. (2017). Macronutrients and micronutrients in weight management. Journal of Clinical Nutrition, 25(4), 224-232.
  • National Institute of Diabetes and Digestive and Kidney Diseases. (2017). Managing Diabetes: Nutrition guidelines.
  • Guthrie, J. F., et al. (2012). Consumption of a variety of foods, dietary quality, and nutrient intake. Journal of Nutrition, 142(5), 1232S-1241S.
  • Centers for Disease Control and Prevention. (2019). Physical activity and calorie expenditure. CDC.gov.
  • Rosenfeld, P., et al. (2014). Lifestyle and diet strategies for weight loss. American Journal of Clinical Nutrition, 99(3), 517S-522S.

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