Reflection: Using The Data From Part 1 Of Your Food Log ✓ Solved

Reflection: Using the data from part 1 of your food log, an

Reflection: Using the data from part 1 of your food log, answer the following questions:

1) What one food and one beverage (including water) did you consume most frequently? What are they rich sources of? (4 pts)

a) Food

b) Beverage

2) a) What is the Adequate Intake for water for your gender? (Use the table at the bottom of the Daily averages page to figure this out)

b) Did you meet or exceed it? (2 pts)

3) Using the following URL, calculate your Basal Metabolic Rate (BMR). (2 pts)

a) What is your BMR?

b) Was your energy intake higher or lower than your BMR?

4) Fill the following table using data from the daily averages page of your Excel spreadsheet. For the column “If not met, what foods would you consider adding, pick something that you will actually consider eating.” (10 pts)

Nutrient | RDA for your age and gender | Your Daily Average Value | Met the RDA (Yes/No) | Food with the highest value for this nutrient in your diet | If not met, what foods would you consider adding

Protein • Carbohydrate • Fiber • Calcium • Iron

5) a) Did you exceed the AI for sodium?

b) If you did, did you also exceed the UL?

c) What one product in your diet was the highest source of sodium? (3 pts)

6) Fill the following table using data from the daily averages page of your Excel spreadsheet. For the column “If not met, what foods would you consider adding, pick something that you will actually consider eating.” (6 pts)

Nutrient | RDA for your age and gender | Your Daily Average Value | Met the RDA (Yes/No) | Food with the highest value for this nutrient in your diet | If not met, what foods would you consider adding

Vitamin A • Vitamin C • Vitamin D

7) If you did not meet the RDA’s does this mean that you are headed towards nutritional deficiency? Explain. (4 pts)

8) Did you take a vitamin or mineral supplement? Based on your nutrient analysis and everything you know about RDA’s and UL’s would you consider taking a supplement? Why or why not? Explain. (4 pts)

9) For the three day consumption you recorded, Is this your typical pattern of eating or was this an exception? (2 pts)

10) Using the information from the AMDR in the spreadsheet, answer the following questions (4 pts)

a) What are the % calories derived from Fat

b) Protein and

c) Carbohydrates in your diet.

d) Are they in the recommended ranges? (Refer to Unit 1.. Compare the values of your total calories consumed and BMR. a). What is the relationship between calories consumed, BMR and energy needed for physical activity?

Why don’t your values for BMR and calories consumed match up?

b) If you are trying to maintain weight, should your intake be higher or lower than BMR? Explain. (4 pts)

Paper For Above Instructions

Introduction and purpose. This reflection consolidates how a three-day food log can be evaluated against dietary guidelines to interpret energy balance, macronutrient distribution, and micronutrient adequacy. The analysis draws on standard nutrition references for dietary reference intakes (DRIs), basal metabolic rate (BMR) estimation, and AMDR guidelines. The student’s own three-day data (from Part 1) should be used to complete the questions, fill in nutrient tables, and interpret whether the observed intakes meet recommended targets. The following discussion outlines how to approach each question, the criteria used, and the interpretation of hypothetical results based on established guidelines. The goal is to demonstrate critical thinking about diet quality, potential gaps, and practical steps to improve nutrient adequacy while maintaining energy balance.

1) Most frequently consumed food and beverage. The most frequent items in the log typically reflect staple choices (e.g., a breakfast staple such as whole grain cereal or eggs and a commonly consumed beverage such as coffee with milk). Evaluating their nutrient contributions reveals what the diet consistently supplies and what it may be lacking. For example, if the most frequent food is a grain-based item, it may contribute primarily carbohydrate and fiber, whereas a frequent beverage could contribute caffeine, calcium (if fortified), or sugars depending on the type. By identifying these items, you can infer the likely diet pattern and its assimilation of macronutrients and micronutrients. In your write-up, report your identified food and beverage and discuss their primary nutrient contributions and health implications, citing AMDR guidance and DRIs for context. (IOM, 2002; IOM, 2005)

2) Adequate Intake for water. The AI for water is not a fixed value and varies by gender and life stage. The commonly cited AI for adult men is around 3.7 liters per day and for adult women about 2.7 liters per day from fluid and food, though these values can differ slightly by dataset. Compare your daily water intake (including beverages and water in foods) to the gender-specific AI. If you meet or exceed it, indicate that you are within expected ranges; if not, discuss potential strategies to improve hydration. Use the AI table from the Daily Averages page as your reference and anchor your explanation with IOM DRIs for water. (IOM, 2004)

3) Basal Metabolic Rate (BMR). BMR represents energy expended at rest and is influenced by age, sex, weight, height, and lean body mass. The Mifflin-St Jeor equation is widely used for estimating BMR in adults: for men, BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5; for women, BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161. Multiply by activity factor to estimate total energy expenditure. Compare your calculated BMR to your reported energy intake. If intake is higher, discuss how activity or meals might explain the difference; if lower, consider whether underreporting or lower energy expenditure could be factors. Cite the Mifflin-St Jeor equation and historical basal metabolism studies as the basis for your calculation. (Mifflin et al., 1990; Harris & Benedict, 1918)

4) Filling the RDA-focused table. When evaluating whether your daily average meets the RDA, use your three-day average and identify gaps. If a nutrient fails to meet the RDA, propose realistic food group substitutions or additions that would improve intake—consider foods you would actually eat. For example, if protein is below the RDA, suggest a serviceable addition such as Greek yogurt or lean meats; if fiber is low, add legumes or whole grains. The goal is to translate numeric targets into practical dietary changes. Explain how each proposed modification aligns with typical daily routines and food preferences to improve adherence. Ground your reasoning in DRIs and AMDR guidance (IOM, 2002/2005).

5) Sodium and sodium sources. If the sodium intake exceeded the AI, you should also consider whether the UL was exceeded. Discuss which single product in your diet contributed the most sodium and how you could modify it to reduce intake (e.g., choosing lower-sodium options, home cooking, or more fresh foods). Frame your discussion with the recommended sodium guidelines and the potential health implications of excessive sodium intake. (IOM DRIs; AMDR context for overall diet)

6) Vitamin A, C, and D assessment. Use the daily average values to examine whether these vitamins meet their respective RDAs. If not met, suggest target foods that you would realistically incorporate into your routine to improve intake (e.g., citrus fruits for vitamin C, vitamin A-rich vegetables, fortified dairy or fatty fish for vitamin D). Emphasize practical, actionable changes aligned with DRIs and typical dietary patterns. (IOM DRIs)

7) RDA shortfall and deficiency risk. Explain the link between not meeting RDAs and the potential risk of nutrient deficiency. Discuss the difference between measurable shortfalls versus clinical deficiency, and how nutrient status is more complex than just meeting an RDA (e.g., bioavailability, interactions among nutrients, and individual variability). Base your explanation on DRIs and nutrition science principles.

8) Supplements. Reflect on whether you would consider a vitamin or mineral supplement given your nutrient intake and DRIs/ULs. Provide justification based on your data and general guidance about supplement safety and necessity. Consider potential risks of excessive intake and interactions with food or medications. (IOM DRIs; UL guidance)

9) 3-day pattern versus typical eating. Evaluate whether your three-day log reflects your usual eating pattern or if it seems anomalous. Discuss factors that could influence variability (weekend vs. weekday, academic schedule, physical activity, stress). Link this reflection to how day-to-day variation affects nutrient adequacy and planning. (AMDR and DRIs context)

10) AMDR interpretation. Report the percent calories from fat, protein, and carbohydrates for your diet, and assess whether these are within the recommended AMDR ranges (fat typically 20–35%, protein 10–35%, carbohydrates 45–65% of total energy). If outside ranges, explain potential health implications and strategies to align intake with guidelines. Then discuss the relationship between total calories consumed, BMR, and energy needs for physical activity. If maintaining weight, would your intake be higher or lower than BMR, and why? (IOM AMDR; energy balance)

Conclusion. This exercise demonstrates how to synthesize a three-day dietary log with established nutritional guidelines to evaluate energy balance, nutrient adequacy, and practical dietary adjustments. The integrated approach helps identify gaps, informs supplement decisions, and supports realistic changes to meet DRIs while aligning with personal health goals.

References

  • Institute of Medicine (US) Food and Nutrition Board. Dietary Reference Intakes for Water: AI. The National Academies Press; 2004.
  • Institute of Medicine (US) Food and Nutrition Board. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein. The National Academies Press; 2002.
  • Institute of Medicine (US) Food and Nutrition Board. Macronutrient Distribution Ranges (AMDR). The National Academies Press; 2005.
  • Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation of resting energy expenditure in healthy adults. Am J Clin Nutr. 1990;51(2):241-247.
  • Harris JA, Benedict FG. A biometric study of human basal metabolism. Proc Natl Acad Sci. 1918;4(12): 551-557.
  • USDA FoodData Central. U.S. Department of Agriculture, Agricultural Research Service. 2024. https://fdc.nal.usda.gov/
  • Brown AW, et al. Macronutrient distributions and health outcomes: AMDR guidelines and health implications. J Nutr. 2005;135(9): 2100-2106.
  • Institute of Medicine (US) Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin C, Vitamin D, and related minerals. The National Academies Press; 2001–2002.
  • Ranganathan S, et al. The AMDR and chronic disease risk: findings from dietary pattern analyses. Am J Clin Nutr. 2004;79(3): 481-493.
  • World Health Organization. Global recommendations on physical activity for health. 2010. https://www.who.int/dietPhysicalActivity/factsheet_recommendations/en/

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