Nutrition Analysis

Nutrtion Report/Data (Click on the images to view them in a bigger size)

weekday calory

weekday nutrition

weekday graph

weekday cal. balance

weekend calory chart

weekend nutrition

weekend RDA graph

weekend cal. balance

Self-Assessment

1. Weekday

For the most part, I am above the amount of nutrition level needed but I also have some nutritions that I am not getting enough of. I am very low on calcium and magnesium and I have nothing on vitamin D, even though I often drink milk. Therefore after looking the nutrition chart, I should drink more milk daily and eat more food products that are high in calcium (eg. dairy products), magnesium and vitamin D. Overall, my nutrition level is quite alright. My nutrition level in high in vitamin A,B,C, iron and other minerals.

In my diet I got 52% carbs, 28% fat and 20% protein. This shows that the amount of carbs, protein and fat I get is not balanced. In my daily diet, I am consuming too much carbs and little protein. I feel that I need to regulary eat food products that contain a lot of protein and reduce eating food products that are high in carbs and fat. So, I should eat more meat and eggs but try to eat animal products that are low in fat.

On the other hand, my calories balance is almost even. During my weekday, the amount of calories burned is almost exactly same as the calories eaten. So I will main my weight without any dramatic increase or decreases. Therefore, in terms of calory balance, my weekday dietary habits are quite healthy.

2. Weekend

My nutrition level in weekend is similar to my nutrition level in weekday which means that my daily diet is quite similar in terms of nutrition throughout the week. I am getting very low vitamin D, E and magnesium but I am also quite low on vitamin A in my weekend diet. In addition I am getting high amount of calcium unlike my weekday diet. So during weekends I still need to drink more drink and obtain food products that are high in vitamin D, E and magnesium, but I also need to eat more fruits and vegetables because my vitamin A became lower.

In my diet, I got 50% carbs, 32% fat and 17% protein. So my diet is still quite unbalanced. I think my diet in during the weekend is unhealthier because I am getting even more percentage of fat and lesser protein. So in my daily diet I need to start consuming foods that low in fat and high in protein like egg whites. I feel that I am getting way too much fat during the weekends so I should work on trying to reduce fat.

My calories balance is a bit more off in my weekend diet. Because I am getting more percentage of fat, my calories eaten is noticeably greater than my calories burned which means I might be gaining weight. This means I should eat more low-fat food and exercise more often. So overall, my weekday diet is healthier than my weekend diet.

Daily Allowance in relation to what I eat:

I feel that I am getting a healthier diet during the weekdays because I am spending less of my allowance in each weekday which means I don’t really have a lot of choices in deciding what to eat. So I tend to eat somewhat healthier. On the hand, I am spending more of my allowance during each weekend day which means I get to have a bigger variety of food products to eat. So I tend to choose food products that are tasty but have much fat in them so my diet during the weekends is unhealthier.