Self Diet Assessment
The following table represents my dietary intake for a single day and reflects my normal diet.
(g)
Carbs
(g)
Fiber
(g)
Sugar
(g)
Protein
(g)
Breakfast
Low-fat yogurt, vanilla, 1 cup
Canadian bacon, 2 ounces
Oatmeal, cooked, 3/4 cup
Peanut butter, natural, 1 tablespoon
Lox (smoked salmon), 2 ounces
Whole-wheat bagel (95 g)
Banana, 1
Portabella Mushrooms, cooked, 1/2 cup
Onions, cooked, 1/2 cup
Zucchini, cooked, 1 cup
Tomatoes, 1 med.
Filet mignon, grilled, 100g
Red wine, 147.5g
RECOMMENDED TOTAL
http://www.healthcalculators.org/
JAMA, 2000
Note: Nutritional values were as provided in the food labels of each product.
My day’s intake of calories, fiber, sugar, and protein were within one standard deviation of the medically recommended dietary levels; i.e. 1,472 versus 1,500 calories; 23.8g versus 24g of fiber; 84g versus 80g of protein; and 69.57g versus 60.0g of sugar, slightly higher, but with no refined sugars. However, my intake of fats and carbohydrates for the day were significantly lower than the recommended daily intake; 46.4g versus 64g, and 170g versus 293g, respectively. Including a starch in my dinner and drizzling olive oil on my vegetables would have brought my carbohydrate and fat intake up to the recommended levels. In conclusion, this representative sample of my diet indicates that I follow a healthy diet.
References
A healthy diet (2000). JAMA 283(16):2198-2198. doi:10.1001/jama.283.16.2198
University of Maryland Medical System. Healthcare Calculator. Access at:
http://www.healthcalculators.org/
