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Nutritional Self-assessment Paper-Jun Baek

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Nutritional Self Analysis

Nutrition Self Analysis Jun Baek West Coast University Professor Salmons NURS 225

Nutritional Self Analysis Nutritional Self Analysis BMI & Hamwi: My current calculated BMI is 22. This was calculated by multiplying my current weight in pounds by 703 then dividing the result by my height in inches squared. According to Dudek, this puts me at a healthy weight. (Dudek, 2013, p) Using the Hamwi method, my ideal weight would be 190 lbs. This is calculated by adding 106 for the first 5 feet of my height then adding 6lbs per inch greater than 5 feet. I am 74 inches tall so it would be 106+(14*6) which would give me 190lbs. (Dudek, 2013, p) My percentage of “ideal” body weight is 93% which puts me at the normal range. The results seem pretty accurate. I tend to live a sedentary lifestyle which means I do not have too much muscle that the BMI is not accounting for so I can say with full confidence that the results for my BMI testing is accurate for my standards. According to the Hamwi method, I was to weigh 190lbs. I think that is too big for what my ideal weight should be. I like to keep my weight similar to what it is now but I would like to increase my muscle tone so I can fit my clothes better. In my opinion, the BMI method for analyzing weight is the better method because it considers more than just height and gender like the Hamwi does. Food Diary:

Nutritional Self Analysis Based on a 2110 calorie diet with nutritional goals of 50% carbohydrates, 30% fat, and 20% protein. (Your Fitness Goals, 2019)

Nutrients Recommended Dietaryallowances 9/2/19 9/3/19 9/7/ Carbohydrates 264% 325%

Fat 70% 23% 42% 51% Protein 106% 67% 85% 117% Fiber (g) 25 11 17 23 Sugar 79 49 57 38 Saturated 23 9 13 14 Polyunsaturated 0 1 0 0 Monounsaturated 0 2 1 1 Trans (g) 0 0 0 0 Cholesterol (mg) 300 393 10 210 Sodium (mg) 2300 2595 1426 3856 Potassium (mg) 3500 546 1400 1307 Vitamin A % 100% 11% 83% 76% Vitamin C % 100% 84%

Calcium % 100% 21% 106% 116% Iron % 100% 20%

Carbohydrates: For the first two days of the food diary, my carbohydrate intake was more than the recommended dietary allowance (RDA). The third day, my carbohydrate intake was less than my recommended dietary allowance. Myfitnesspal’s analysis stated that I was to consume 264 grams of carbohydrates. During the first day, I consumed most of my carbohydrate allowance on dinner. The foods that were high in carbohydrates were the spicy rice cakes and the sticky rice consumed during dinner and lunch respectively. During the second day, most of my carbohydrates came from the pasta that I had for dinner. On the third day, I actually went under despite my sticky rice

Nutritional Self Analysis My RDA for fiber was 25g/day. My intake of fiber ended up being low. I needed to incorporate more fruits and vegetables into my diet. I received my fiber from the few vegetables that I did eat such as the broccoli and the potatoes. Although fiber is not a necessary nutrient, it helps with digestion. I need to consume more foods that are rich in fiber such as stalks of celery which contains 1 of fiber in every cup. (NutritionValue, 2019) Sugar: My RDA for sugar was 79 grams. I was surprised at my sugar intake. I have a big sweet tooth and I tend to overdo it with the sugar intake. Since I did not crave any junk food, the RDA of the sugar intake was not exceeded. The milk and the iced coffee from McDonalds make up the largest intakes of sugar. Sugar intake can lead to unhealthy weight gain from consuming empty calories. To adjust for the sugar intake, I can think of sugar free alternatives or just not have sugar at all with my coffee. Saturated: My RDA for saturated fat was 23 grams. I did not exceed the values on all three days. This was surprising to me because I thought I had a large amount of saturated fat intake with consuming the ribeye and the Pollo Bowl. However, I was still under the RDA. My diet contained a correct amount of saturated fat, so I intend to keep consuming the RDA of saturated fats. Polyunsaturated: Polyunsaturated fats are the “good” types of fats which help reduce LDL cholesterol. (Dudek, 2014) My RDA for polyunsaturated fats was 0g. I had consumed 1 gram but since the good type of fat reduces LDL cholesterol, I will not worry about the consumption of 1 gram. I will worry about not passing 23 grams of saturated fats which is the “bad” types of fat. Monounsaturated:

Nutritional Self Analysis Monounsaturated fats have also an RDA of 0 grams for me. However, the monounsaturated fats also reduce LDL cholesterol. (Dudek, 2014) This is good to know because I had consumed 4 grams in total during the 3 days. As with the polyunsaturated fats, I will continue to monitor the saturated fats and worry less about the unsaturated fats. Trans (g) Trans fats are the worst types of fat because they raise LDL cholesterol which is the “bad” type of cholesterol. (Dudek, 2014) My RDA is 0 grams. I am surprised to see that I had 0 grams of trans fats during the 3 days. This is very good to know that all my fat consumption has been relatively healthy. I will continue to monitor my intake of saturated fats and trans fats. Cholesterol (mg) My RDA for cholesterol is 300 mg. I had exceeded my intake of cholesterol during the first day. This is due to the egg and the tonkatsu that I had consumed. I need to think about adjusting my intake to possibly egg whites and grilled pork respectively. Sodium: My RDA for sodium is 2300 mg. I honestly am not surprised at how much sodium I had consumed. The ham, tonkatsu sauce, spicy rice cakes, and the Pollo Bowl make up the biggest intakes of sodium. Packaged food and restaurant food are usually loaded with sodium. The Pollo Bowl and the spicy rice cake sodium levels were at 1620mg and 2280mg respectively. I will need to adjust and eat more freshly homemade foods so I can control how much sodium I am consuming. Potassium: High levels of potassium in the blood, also known as hyperkalemia, can lead to fatal heart problems. (Dudek, 2014) My RDA was 3500 mg. My food diary indicates that I was well under

Nutritional Self Analysis Drug/Medication interactions: The only drug that I take is Kirkland - Maximum Strength Vitamin D3 2000 Iu. I take one soft gel every day after dinner. I have been taking it for the past 2 years after my lab tests showed that I was not getting enough vitamin D through my food consumption. According to Cleveland Clinic, vitamin D is an essential nutrient that helps absorb calcium which helps our bones to be strong. (Clevelandclinic, 2015) Vitamin D also plays a part in the immune system to keep our body from foreign invaders. (Clevelandclinic, 2015) I need to watch for certain medications such as steroids like prednisone if I am ever prescribed in the future. (Clevelandclinic, 2015) According to Cleveland Clinic, it can reduce the levels of vitamin D and reduce the effectiveness of the supplement. (Clevelandclinic, 2015) Too much vitamin D can result in nausea, vomiting, kidney damage, weakness, and so much more. (Clevelandclinic, 2015) However, the benefits of having vitamin D far outweigh the risks especially if I follow my provider’s recommendations. Physical/Emotional Analysis: Day 1: I was feeling pretty tired throughout the day because I did not get enough sleep the night before. The coffee really helped me hang on and a good breakfast kept me powering through the day. Thanks to the coffee, I did not get mad at people despite the fact that I was really tired. After my class, I headed to work where I had my lunch. Being hungry helps me eat my lunch completely. Day 2: I was not feeling that tired during day 2. I got more sleep than the night before and I only had work during the day. Overall, it was not too bad. My ribeye was a really good meal to the point where I had to overeat during dinner in order to eat the pasta. I was pretty bloated at that point,

Nutritional Self Analysis so I decided to take a walk to feel better. Fortunately, the walk really helped my stomach and my digestive system digest my food for the evening. After heavy meal and the walk, I was ready to call it a night for that day during bedtime. Day 3: I was quite busy on Saturday. I had many errands during that day because it was my only day off. I wanted to finish all my errands that I had planned out for that day. I started the day off with the cereal because it seemed to help me get through the morning without having to resort to snacks. However, at lunch, I had to grab something while I was outside, so I ended up getting a Pollo Bowl from El Pollo Loco. To help me not feel as bloated, I had a bit of tofu soup and some rice as a soothing option for my final meal of the day. Medical Conditions: As for medical conditions, I do not have anything that would cause me to change my diet. However, my family has many conditions that makes them have to eat a certain diet. High blood pressure runs in the family on my mother’s side which means that I have to watch my salt and fat intake because I am predisposed to have high blood pressure due to my family’s medical history. Diabetes is another condition that runs in both sides of the family. This is why I tend to stay away from junk food because they are usually loaded with empty sugar which can overtime cause diabetes. Despite this, I usually do not count my calories or the nutrients that I eat. In terms of exercise, I do not have a lot of time to be exercising because I have to balance school and work. When I am not at school, I am usually at work which is a desk job. This means that I do not have the chance to move a lot and burn off excess calories. Limiting junk food, I think, is my biggest way that I seem to keep a consistency on my weight. Culture:

Nutritional Self Analysis attempts to control their weight by climbing up and down the stairs. This gives me hope and it is more fun to exercise with a buddy or a group. Next time they go up the stairs, I will work on joining them so that I will gain muscle and maintain my weight. Goals/Implementation/Obstacles By November 30th, 2019, I will reduce my intake of sodium to 1800mg per day. I will implement this by cooking foods at home by preplanning my meals for the week. This way, I will not be lazy and think to grab something from a fast food restaurant or a restaurant in general. An obstacle would be the potlucks at work. When it is someone’s birthday, everyone brings a dish or buys a dish so that we can have a potluck for that one person. This can skew my sodium intake for the day. Avoiding the potluck can be difficult, but it has to be done. By November 30th, 2019, I will increase my intake of potassium to 1600mg to 1700mg a day. I will implement this by consuming 1 banana each day. This will give me 358mg of potassium a day which means that I will be able to get closer to meeting my RDA for potassium. An obstacle is that I am not a big fruit eater. This will be a challenge for me to eat my fruits. By November 30th, 2019, I will increase my intake of fiber to 19-20g per day. I will implement this by increase the amount of fiber-rich foods I eat such as broccoli, lima beans, and lentils. An obstacle is that I do not like beans and lentils. This will be a challenge for me. Reflection: After my experience counting calories and seeing how much I eat, I realize that I can eat a large amount of one particular nutrient. I also realized that I am not able to consume certain nutrients as much as I should. One example of a large consumption is my sodium intake. Eating out or eating packaged food can really bring someone’s sodium level to really high levels. One example of a nutrient that I was not able to consume is fiber. I realize that I need to include more

Nutritional Self Analysis vegetables in my diet. This analysis has given me a new look on what I am doing right and what I am doing wrong in terms of my consumption of nutrients. Myfitnesspal has opened my eyes and has taught me what I need to cut down on and what I need to eat more. I now know what I must do to be healthy and it has given me the tools to succeed in my journey to a healthier life.

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Course : Nutrition (N225)

University : west coast university.

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Home — Essay Samples — Nursing & Health — Nutrition — Assessment of My Nutrition And Dietary Routine

Assessment of My Nutrition and Dietary Routine

• Categories: Dieting Healthy Food Nutrition

About this sample

Words: 641 |

Updated: 16 November, 2024

Words: 641 | Page: 1 | 4 min read

Evaluation of My Nutrition and Eating Habits

• Johnson, L. (2019). The impact of sodium on heart health. Journal of Nutrition and Health , 12(3), 45-59.
• Smith, A. (2020). Fast food consumption and its effects on health. American Journal of Public Health , 110(2), 130-135.
• Williams, P., & Jones, M. (2021). Iron deficiency and its impact on physical performance. Health and Wellness Journal , 15(4), 78-84.

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