The current report contains the analysis of the food intake for one week, from June 2 till June 9, and the recommendations on how to improve the diet and make it more nutritious and balanced. It should be noted that the average caloric intake during the indicated period equals 1798 calories. This means that the number of consumed calories was higher than the basal metabolic rate, which equals 1711.5 kcal a day. The intake of saturated fat is normal, whereas sodium consumption is 76 percent higher than the required 2652 mg. Besides, the diet is marked by the deficit of protein, omega 3 and omega 6, vitamins D, E, K, B12, B5, iron, potassium, and zinc. The rate of consumption of vitamins B1, B2, and magnesium is also slightly less than needed; however, the deficit is less than 10 percent. The diet is marked by a 95 percent paucity of vitamin D.
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The first thing that should be addressed is the lack of protein. On average, the intake of protein during the week was equal to 50 – 80 percent. From this, it could be inferred that the diet could be improved by adding products rich in protein. For example, eggs and chicken breasts that are rich in protein were taken only in two days out of seven. Therefore, it is suggested to make eggs, boiled or scrambled, boiled, steamed, or baked chicken, turkey, and fish, as well as broccoli, oats, and almonds as a part of the daily ration. More precisely, the diet could include two fried eggs for breakfast and 200 grams of meat for lunch.
Most of the examined days, the acceptable amount of fat was exceeded. Thus, it is recommended to exclude chips and butter ratiohe ration. Since the diet is high in sodium, it could be advised to eat less canned, frozen, and salty products. In the case of the given ration, one could use less salt while cooking vegetables, pasta, or rice. Additionally, one should remove products that were salted in advance. Such products include salted butter, chips, canned corn, potato fries. Chips could be substituted for fresh fruits and vegetables high in vitamins and microelements and do not contain added salt. Instead of canned corn and fried potato, it is advised to eat boiled or backed one. In the process of cooking, it is essential not to add too much salt and do not add salty souses afterward to decrease the consumption of high-sodium foodnutrientstrients’ analysis reveals that the diet is slightly low in unsaturated fatty acids omega 3 and omega 6. The products rich in these fats are eggs, fish, nuts, soybeans, and flax seeds. Thus, the inclusion of eggs and fish in daily consumption would dissolve the problem of lack of protein. What is more, it would facilitate the normal intake of omega 3 and 6.
The ration is also poor in vitamins D, E, K, B12, and B5. It is essential to notice that the presence of vitamin D in natural foods is very low, and thus it is impossible to get all the necessary amounts of this vitamin with food. Therefore, it could be suggested to add to the ration dietary supplement that would help to reduce the deficit. Apart from biologically active additives, one could include salmon, trout, cod, sardines, and mushrooms. For example, one could eat 100 grams of one of the listed kinds of fish to get more vitamin D from food. Besides, trout and salmon are also rich in vitamin B12 and, this way, address the issue of vitamin B12 deficit in the diet. The shortage of vitamin B5 could be reduced through the consumption of chicken breasts, salmon, and avocado. Therefore, it is advised to eat half of the avocado a day to cover a 32 percent deficit of vitamin B5.
Vitamin E plays an essential role in metabolism in body tissues and affects the fragility of capillaries. The products high in this vitamin include vegetable oils, seeds, and nuts. Therefore, it would be beneficial to include in the nutrition at about 25 grams of walnuts, or hazelnuts, or almonds, or sunflower seeds. Vitamin K helps to maintain healthy bones and blood vessels. To minimize the deficit of Vitamin K, and, by the way, the shortage of iron and zinc, it is suggested to eat a cup of raw kale, spinach, rocket salad, or collards. Such a salad is an excellent addition to the previously mentioned fish or meat dishes. As it has already been mentioned, the diet lacks potassium. This issue could be resolved through the inclusion in the nutrition of fresh fruits such as bananas, grapefruit, oranges, and apricots. Thus, a cup of grapefruit would address the issue of potassium’s shortage.
To sum up, the previously discussed diet changes reveal that more fresh fruits and vegetables, nuts and seeds, fish and meat should be eaten a day to make a diet more balanced and healthier. It seems fair to conclude that the menu should include less canned or restaurant foods and chips. Additionally, more water should be drunk a day since it was calculated that the diet lacks 30 percent of water. The indicated changes are supposed to improve the ration and allow to cover the shortage of vitamins, minerals, and other nutrients.