Analysis of my diet: Tool n1

Analysis of diet: Food intake assessment

According to the health promotional board tool, my recommended daily energy requirement is 1936kcal.

Period of Analysis: 01/09/2010 - 03/09/2010

Energy (kcal) Carbohydrate (g) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Calcium (mg) Dietary Fibre (g) Sodium (mg) Average intake per day 2,363 254.6 83.5 112.7 54.1 381.5 615.1 34.9 6,100.0 Recommended Daily Allowance (RDA) 1,936 290.4 60.6 64.5 21.5 193.6 1,000.0 19.4 1,291.5 % of recommendation met 122 88 138 175 251 197 62 180 472

However, I am deeply shocked that I was taking in kcal more than I was supposed to. I thought that just because I don't see myself gaining weight, my intake was supposedly healthy.

View graph of actual nutritional intake compared against RDA Energy 122% Carbohydrate 88% Protein 138% Total Fat 175% Saturated Fat 251% Cholesterol 197% Calcium 62% Dietary Fibre 180% Sodium 472% 0 50 100 150 200 250 300 350 % RDA Met

However, this graph which shows my nutritional intake against my RDA really took me by surprise because almost I've exceeded the recommended intake for almost every one of those nutritional categories and especially in sodium. The sodium intake made me afraid because I knew that the implications were quite bad, and it might bring about like kidney disease. And also the fat and cholesterol is just scary coz I can just imagine like how my arteries are going to be all clogged up perhaps even before I reach my 50s.

Table showing the % of total calories of diet versus recommendation

% of total energy intake Your diet Recommendation Total Carbohydrates 43% 55 - 65% Total Protein 14% 10 - 15% Total Fat 43% 25 - 30%

Well, this table doesn't come as much shock though. I think from now on, I'll have to eat more rice and less meat. I used to think that just by cutting down greatly on carbs, and using meat to replace it, it's gonna help me lose weight.