
Dietary Analysis & Evaluation
Author: Benjamin R. Holmes
(NOT PEER-REVIEWED LITERATURE)
Introduction
Diet is a major factor when it comes to health, wellbeing and disease risk and diet can be assessed using many different methods that have varying levels of efficacy. The gold standard for diet assessment is the weighed food diary, coupled with nutritional analysis, via a software application. This involves weighing and measuring food and drink consumption over time and inputting that data into a nutritional analysis software that draws upon databases that hold nutritional information on common food and drink products. An average of each nutrient intake based off the data inputted can then be compared to DRVs. This will allow dietary intake to be assessed of how close it is to those DRVs and for health status to be understood. This can be used to explain health issues or symptoms being experienced or to aid setting up an improved diet that can be helpful as preventative measures to reduce future disease risk. This report will look at a participant’s consumption and analyse and evaluate that against DRVs and the current literature, then outline nutritional recommendations for the maintenance and/or improvement of health.
A questionnaire was filled out by the participant to aid in the evaluation and proposed improvements of the diet (Appendix A), as well as determining the participants energy requirements from biometric data measured using a Nokia bathroom scale and Myotape body measuring tape and inputting that data into Nutritics (Appendix B). The method of weighed food diary was carried out by the participant for a duration of 1 week, every item of food was weighed using a kitchen scale in grams and all liquids consumed were measured using a generic measuring jug in ml and it was logged via an app Libro that automatically generating a food log onto the Nutritics software that displayed the average nutrient intakes for that 1 week (Appendix B).
Table 1 – Participants biometric data derived from questionnaire (Appendix A) filled out by the client and calculated by Nutritics software (Appendix B) *Calculated via Nutritics built-in formulas. **RMR calculated using the Mifflin St. Jeor 1990 energy calculation formula via Nutritics.
Age |
29 |
Bodyweight |
83.5kg |
Height |
1.78m |
Gender |
Male |
BMI* |
26.4 |
Waist Circumference |
84cm |
RMR** |
1808kcal |
PAL* |
1.55 |
EER* |
2802kcal |
The report that was generated highlighted some areas of improvement that can be addressed to achieve a more complete diet, but there are also some aspects of the participant personally and their diet that do not exactly align with governmental guidelines that require justification. The participants BMI (Table 1.) falls within the overweight classification (Table 2.) which would normally put them at an increased level of co-morbidity risk, but the participants waist circumference is considerably lower than the value for males where increased metabolic complications occur (WHO/FAO, 2003). They also perform resistance training on a regular basis (see Appendix A) and both suggest that their higher BMI is due to having a higher level of LBM than the average individual.
Table 2. BMI classification with related co-morbidity risk (WHO/FAO, 2003).
Classification |
BMI *kg/m2) |
Risk of co-morbidities |
Underweight |
<18.5 |
Low (other health risk) |
Healthy weight |
18.5-24.9 |
Average |
Overweight |
25-29.9 |
Increased |
Obesity Class I |
30-34.9 |
Moderate |
Obesity Class II |
35-39.9 |
Severe |
Obesity Class III |
40+ |
Very Severe |
The participants average total energy intake (seen in Figure 1) was 342.8kcal lower than the EER but this aligns with the participants goals and therefore does not require adjustment.
Figure 1. A pie chart showing the participants average macronutrient ratios and average total energy intake.
The RNI for protein intake for an adult is 0.75g/kg/d (Ashwell, 1991) which gives the participant a recommended intake of 62.63g/d, this is almost exactly 3 times less than what the participant is consuming (Table 3). This level of protein intake could be considered high, but it has not been shown in the current literature to cause any health implications when the individual is healthy. A study by Martin, Armstrong and Rodriguez, (2005) showed there was no detrimental effects of high protein intake on kidney function in health individuals over an extended period. Furthermore, when an individual performs regular resistance training their nitrogen requirements increases, therefore less protein consumed would be excreted as more of it is being utilised. A one-year crossover study by Antonio et al., (2016) showed that in resistance-trained men there was no harmful effects on measures of blood lipids as well as liver and kidney function with a protein intake of ~2.51–3.32 g/kg/d. Also, many studies and reviewers have shown protein intakes of between 1.2-2.2 g/kg/d are required to prevent lean body mass and maintain a positive nitrogen balance in resistant trained individuals (Lemon, 2000; Phillips, 2004, 2006; Phillips and Van Loon, 2011; Phillips, Moore and Tang, 2007; Slater and Phillips, 2011; Tarnopolsky, 2008; Tipton, 2008; Tipton and Wolfe, 2004; Wilson and Wilson, 2006), also protein intake requirements can be even higher when in a calorie deficit, like in the case of the participant (Celejowa and Homa, 1970; Helms et al., 2014a; 2014b).
Table 3. Macronutrient intake analysis including saturated fat and sugars.
|
Protein |
Fat |
Saturated Fat |
Carbohydrate |
Sugars |
Intake (g) |
186.1 |
68.2 |
21.6 |
275.2 |
96.9 |
g/kg bodyweight |
2.2 |
0.8 |
0.3 |
3.3 |
1.2 |
kcal |
744 |
614 |
195 |
1101 |
388 |
kcal % |
30.3% |
25.0% |
7.9% |
44.8% |
15.8% |
The participants total fat intake is 10% lower than is recommended in the COMA report (Ashwell, 1991) and their omega 3 intake does not fall above the lower limit value shown in Table 4. Omega 3 is an EFA and this current level of intake needs to be addressed to ensure the participant is achieving nutritional adequacy, deficiency in omega 3 has been shown to increase the risk of CHD (Danaei et al., 2011; Mozaffarian and Rimm, 2006) and pro-inflammatory markers (Calder, 2010; Simopoulos, 2002). The participant has stated in the questionnaire that they do not consume fish or any seafood (Appendix A), so supplementation of 1000mg of fish oil instead of a plant-based omega 3 would put the participant well beyond the lower limit value whilst ensuring adequate levels of EPA/DHA, which are the more active forms of omega 3 and are poorly converted from the inactive form (ALA) found mostly in plant sources (Gerster, 1998). This would also limit saturated fat intake whilst achieving adequate levels of omega 3 and overall reduce any potential disease risk.
Table 4. Lipid intake and analysis. Nutrients in RED fall below the DRVs
Item |
Unit |
Avg. Daily Intake |
RNI |
Lower Limit |
Upper Limit |
Saturated Fat |
g |
21.6 |
|
|
35.0 |
Monounsaturated fat |
g |
25.7 |
41.4 |
|
|
cis-Mono |
g |
7.8 |
|
|
|
Polyunsaturated fat |
g |
13.7 |
|
6.5 |
31.8 |
Omega3(n-3) |
g |
0.5 |
|
0.6 |
|
Omega6(n-6) |
g |
7.5 |
|
3.2 |
|
cis-Poly |
g |
4.8 |
|
|
|
Trans-fatty acids |
g |
0.7 |
|
|
6.4 |
Cholesterol |
mg |
977.4 |
|
|
|
Due to the participants lack of fish and seafood in their diet, their vitamin D intake is also below the DRV (Table 5) which classes them as being deficient in this nutrient, and because they derive most of their vitamin D from eggs (3/d). A recommendation of either fortified milk or a vitamin D3 supplement would be required to reach the DRVs required, without increasing saturated fat. Vitamin D deficiency has been linked with increased levels or mortality (Autier and Gandini, 2007; Melamed et al., 2008) so ensuring adequate levels, especially in the winter months is vital for optimal health. The average daily intake of vitamin K1 is slightly below the RNI, deficiency in K1 can cause problems with clotting and excessive bleeding (Schwalfenberg, 2017) and although their levels are not dangerously low, the participant should think about favouring green cruciferous vegetables over more starchy alternatives when putting together meals.
Table 5. Vitamin intake and analysis. Nutrients in RED fall below or above the DRVs
Item |
Unit |
Avg. Daily Intake |
RNI |
Min |
Max |
Lower Limit |
Vitamin A (ret eq) |
ug |
2523.8 |
700.0 |
|
|
300.0 |
Retinol |
ug |
329.9 |
|
|
|
|
Carotene |
ug |
12762.8 |
|
|
|
|
Vitamin D |
ug |
8.3 |
10.0 |
|
|
|
Vitamin E |
mg |
19.4 |
|
|
|
4.0 |
Vitamin K 1 |
ug |
65.1 |
83.5 |
|
|
|
Thiamine (B1) |
mg |
2.9 |
1.0 |
|
|
0.2 |
Riboflavin (B2) |
mg |
2.2 |
1.3 |
|
|
0.8 |
Niacin total (B3) |
mg |
74.3 |
18.9 |
|
|
12.6 |
Niacin |
mg |
39.6 |
|
|
|
|
Tryptophan |
mg |
2412.5 |
|
|
|
|
Pantothenic Acid (B5) |
mg |
9.9 |
Range: |
3.0 |
7.0 |
|
Vitamin B 6 |
mg |
3.3 |
2.8 |
|
|
2.0 |
Folic Acid (B9) |
ug |
349.8 |
200.0 |
|
|
100.0 |
Vitamin B 12 |
ug |
9.4 |
1.5 |
|
|
1.0 |
Biotin (B7) |
ug |
80.2 |
Range: |
10.0 |
200.0 |
|
Vitamin C |
mg |
199.7 |
40.0 |
|
|
10.0 |
Pantothenic acid intake is above the max range of RNI, this is not a cause of concern as and upper limit has not been established in humans. There has only been reports of mild intestinal distress or diarrhoea with intakes of > 10g/d (Chawla and Kvarnberg, 2014).
Every other aspect of the participants diet was nutritionally complete, Figure 2 shows their average daily intake of fibre (31.7g/d), which is beyond the RNI of 30g/d and that their free sugar intake (2.4g/d) was way below the upper limit value of 35.8g/d (Figure 3). Also, their alcohol consumption was 0 and they drank an average of 3 litres of water a day (see Appendix D).
Figure 2. A bar graph to show the average daily intake of fibre compared to the RNI (data derived from table in Appendix D)
Figure 3. A column graph to show the average daily intake of free sugars compared to the the upper limit value, expressed as a percentage (data derived from table in Appendix D).
The Mineral intake was also adequate, all values were beyond the RNI without reaching upper limits for toxicity, especially sodium (1857.1mg) see Figure 4 – (A).
Figure 4. Bar charts to show the difference between the participants average daily intake and RNI of all minerals. (A) – Dotted red rectangle indicates the upper limit of sodium -2400mg (data derived from table in Appendix D).
The participants diet overall is above average compared to most of the population, but it does fall short when it comes to lipids and fat-soluble vitamins. Due to not consuming any fish or seafood in their diet there is the inevitable holes that present themselves in those essential nutrients that the food group they’re avoiding provides. An introduction of fish and more green cruciferous vegetables and/or the appropriate supplementation will quickly resolve these deficiencies. Protein intake is higher than the average individual, but due to the lifestyle and goals of the participant this level or protein is not a cause of concern and is actually a necessity for them to be able to achieve their goals and live the life they are wanting to live.
References
Calder, P. (2010). Omega-3 Fatty Acids and Inflammatory Processes. Nutrients, 2(3), pp.355-374.
Chawla, J. and Kvarnberg, D. (2014). Hydrosoluble vitamins. Handb Clin Neurol.
Appendices
Appendix A – Participant questionnaire
Age: 29
Gender: Male
Bodyweight: 83.5kg
Height: 1.78m
Waist Circumference: 84cm
Occupational Activity Level: Moderately Active
Exercise Activity Level: MODERATE - 3 days/week hard or 5 days/week light
Type of exercise: Resistance training/free weights
Dietary limitations or preferences: No fish or seafood
Goals: Lose fat
Appendix B – Analysis software and measurement tools
Salter kitchen scales and ½ litre Pyrex measuring jug
Image of the measuring tools used by the participant to produce the weighed food diary
Nokia bathroom scales & Myotape body measuring tape
Image of tools used to obtain bodyweight, height and waist circumference data from participant.
Nutritics Nutrition Analysis Software
Appendix C – Weighed food diary
Monday |
||
Breakfast |
Amount |
Unit |
Scrambled Eggs (3) |
180 |
g |
Bread, brown, average |
37 |
g |
Black pudding fried in sunflower oil |
60 |
g |
Butter, salted |
7 |
g |
Tap Water |
750 |
ml |
Mid Morning |
|
|
Oat flakes, rolled |
80 |
g |
Raisins |
36 |
g |
Apples, eating, raw, flesh and skin |
174 |
g |
Tap Water |
750 |
ml |
Lunch |
|
|
Beef, mince, raw, extra lean |
125 |
g |
Tomatoes, canned, whole contents |
100 |
g |
Beans, red kidney, canned in water, re-heated, drained |
52 |
g |
Rice, white, long grain, easy cook, boiled in unsalted water |
200 |
g |
Mid Afternoon |
|
|
Whey protein isolate powder |
30 |
g |
Kiwi fruit, flesh and seeds |
60 |
g |
Oranges, flesh only |
160 |
g |
Tap Water |
750 |
ml |
Dinner |
|
|
Chicken, breast, grilled without skin, meat only |
150 |
g |
Vegetables, mixed, frozen, boiled in unsalted water |
90 |
g |
Sweet potato, baked |
200 |
g |
Tap Water |
750 |
ml |
Before Bed |
|
|
Oat flakes, rolled |
60 |
g |
Yogurt, greek, plain, 0% fat |
150 |
g |
Tuesday |
||
Breakfast |
Amount |
Unit |
Scrambled Eggs (3) |
180 |
g |
Bread, brown, average |
37 |
g |
Black pudding fried in sunflower oil |
60 |
g |
Butter, salted |
7 |
g |
Tap Water |
750 |
ml |
Mid Morning |
|
|
Oat flakes, rolled |
80 |
g |
Raisins |
36 |
g |
Apples, eating, raw, flesh and skin |
174 |
g |
Tap Water |
750 |
ml |
Lunch |
|
|
Beef, mince, raw, extra lean |
125 |
g |
Tomatoes, canned, whole contents |
100 |
g |
Beans, red kidney, canned in water, re-heated, drained |
52 |
g |
Rice, white, long grain, easy cook, boiled in unsalted water |
200 |
g |
Mid Afternoon |
|
|
Whey protein isolate powder |
30 |
g |
Kiwi fruit, flesh and seeds |
60 |
g |
Oranges, flesh only |
160 |
g |
Tap Water |
750 |
ml |
Dinner |
|
|
Chicken, breast, grilled without skin, meat only |
150 |
g |
Vegetables, mixed, frozen, boiled in unsalted water |
90 |
g |
Sweet potato, baked |
200 |
g |
Tap Water |
750 |
ml |
Before Bed |
|
|
Oat flakes, rolled |
60 |
g |
Yogurt, greek, plain, 0% fat |
150 |
g |
Wednesday |
||
Breakfast |
Amount |
Unit |
Scrambled Eggs (3) |
180 |
g |
Bread, brown, average |
37 |
g |
Black pudding fried in sunflower oil |
60 |
g |
Butter, salted |
7 |
g |
Tap Water |
750 |
ml |
Mid Morning |
|
|
Apples, eating, raw, flesh and skin |
174 |
g |
Kiwi fruit, flesh and seeds |
60 |
g |
Tap Water |
750 |
ml |
Lunch |
|
|
Wholemeal Wrap (2) |
120 |
g |
Chicken, breast, grilled without skin, meat only |
150 |
g |
Spinach, baby, raw |
40 |
g |
Mid Afternoon |
|
|
Oranges, flesh only |
160 |
g |
Whey protein isolate powder |
30 |
g |
Tap Water |
750 |
ml |
Dinner |
|
|
Beef, sirloin steak, raw, lean |
160 |
g |
Vegetables, mixed, frozen, boiled in unsalted water |
90 |
g |
Sweet potato, baked |
200 |
g |
Tap Water |
750 |
ml |
Before Bed |
|
|
Oat flakes, rolled |
60 |
g |
Yogurt, greek, plain, 0% fat |
150 |
g |
Thursday |
||
Breakfast |
Amount |
Unit |
Scrambled Eggs (3) |
180 |
g |
Bread, brown, average |
37 |
g |
Black pudding fried in sunflower oil |
60 |
g |
Butter, salted |
7 |
g |
Tap Water |
750 |
ml |
Mid Morning |
|
|
Oat flakes, rolled |
80 |
g |
Raisins |
36 |
g |
Apples, eating, raw, flesh and skin |
174 |
g |
Tap Water |
750 |
ml |
Lunch |
|
|
Beef, mince, raw, extra lean |
125 |
g |
Tomatoes, canned, whole contents |
100 |
g |
Beans, red kidney, canned in water, re-heated, drained |
52 |
g |
Rice, white, long grain, easy cook, boiled in unsalted water |
200 |
g |
Mid Afternoon |
|
|
Whey protein isolate powder |
30 |
g |
Kiwi fruit, flesh and seeds |
60 |
g |
Oranges, flesh only |
160 |
g |
Tap Water |
750 |
ml |
Dinner |
|
|
Chicken, breast, grilled without skin, meat only |
150 |
g |
Vegetables, mixed, frozen, boiled in unsalted water |
90 |
g |
Sweet potato, baked |
200 |
g |
Tap Water |
750 |
ml |
Before Bed |
|
|
Oat flakes, rolled |
60 |
g |
Yogurt, greek, plain, 0% fat |
150 |
g |
Friday |
||
Breakfast |
Amount |
Unit |
Scrambled Eggs (3) |
180 |
g |
Bread, brown, average |
37 |
g |
Black pudding fried in sunflower oil |
60 |
g |
Butter, salted |
7 |
g |
Tap Water |
750 |
ml |
Mid Morning |
|
|
Oat flakes, rolled |
80 |
g |
Raisins |
36 |
g |
Apples, eating, raw, flesh and skin |
174 |
g |
Tap Water |
750 |
ml |
Lunch |
|
|
Beef, mince, raw, extra lean |
125 |
g |
Tomatoes, canned, whole contents |
100 |
g |
Beans, red kidney, canned in water, re-heated, drained |
52 |
g |
Rice, white, long grain, easy cook, boiled in unsalted water |
200 |
g |
Mid Afternoon |
|
|
Whey protein isolate powder |
30 |
g |
Kiwi fruit, flesh and seeds |
60 |
g |
Oranges, flesh only |
160 |
g |
Tap Water |
750 |
ml |
Dinner |
|
|
Chicken, breast, grilled without skin, meat only |
150 |
g |
Vegetables, mixed, frozen, boiled in unsalted water |
90 |
g |
Sweet potato, baked |
200 |
g |
Tap Water |
750 |
ml |
Before Bed |
|
|
Oat flakes, rolled |
60 |
g |
Yogurt, greek, plain, 0% fat |
150 |
g |
Saturday |
||
Breakfast |
Amount |
Unit |
Scrambled Eggs (3) |
180 |
g |
Bread, brown, average |
37 |
g |
Black pudding fried in sunflower oil |
60 |
g |
Butter, salted |
7 |
g |
Tap Water |
750 |
ml |
Mid Morning |
|
|
Apples, eating, raw, flesh and skin |
174 |
g |
Kiwi fruit, flesh and seeds |
60 |
g |
Tap Water |
750 |
ml |
Lunch |
|
|
Wholemeal Wrap (2) |
120 |
g |
Chicken, breast, grilled without skin, meat only |
150 |
g |
Spinach, baby, raw |
40 |
g |
Mid Afternoon |
|
|
Oranges, flesh only |
160 |
g |
Whey protein isolate powder |
30 |
g |
Tap Water |
750 |
ml |
Dinner |
|
|
Beef, sirloin steak, raw, lean |
160 |
g |
Vegetables, mixed, frozen, boiled in unsalted water |
90 |
g |
Sweet potato, baked |
200 |
g |
Tap Water |
750 |
ml |
Before Bed |
|
|
Oat flakes, rolled |
60 |
g |
Yogurt, greek, plain, 0% fat |
150 |
g |
Sunday |
||
Breakfast |
Amount |
Unit |
Scrambled Eggs (3) |
180 |
g |
Bread, brown, average |
37 |
g |
Black pudding fried in sunflower oil |
60 |
g |
Butter, salted |
7 |
g |
Tap Water |
750 |
ml |
Mid Morning |
|
|
Apples, eating, raw, flesh and skin |
174 |
g |
Kiwi fruit, flesh and seeds |
60 |
g |
Tap Water |
750 |
ml |
Lunch |
|
|
Wholemeal Wrap (2) |
120 |
g |
Chicken, breast, grilled without skin, meat only |
150 |
g |
Spinach, baby, raw |
40 |
g |
Mid Afternoon |
|
|
Oranges, flesh only |
160 |
g |
Whey protein isolate powder |
30 |
g |
Tap Water |
750 |
ml |
Dinner |
|
|
Beef, sirloin steak, raw, lean |
160 |
g |
Vegetables, mixed, frozen, boiled in unsalted water |
90 |
g |
Sweet potato, baked |
200 |
g |
Tap Water |
750 |
ml |
Before Bed |
|
|
Oat flakes, rolled |
60 |
g |
Yogurt, greek, plain, 0% fat |
150 |
g |
Appendix D – Data used for the Figures 1, 2, 3 & 4
Item |
Unit |
Avg. Daily Intake |
RNI |
Lower Limit |
Upper Limit |
Sodium |
mg |
1857.1 |
1600.0 |
575.0 |
2400.0 |
Potassium |
mg |
4631.8 |
3500.0 |
2000.0 |
|
Chloride |
mg |
3038.0 |
2500.0 |
|
|
Calcium |
mg |
931.5 |
700.0 |
400.0 |
|
Phosphorus |
mg |
2407.4 |
550.0 |
|
|
Magnesium |
mg |
433.8 |
300.0 |
190.0 |
|
Iron |
mg |
24.7 |
8.7 |
4.7 |
|
Zinc |
mg |
16.4 |
9.5 |
5.5 |
|
Copper |
mg |
2.5 |
1.2 |
|
|
Manganese |
mg |
7.5 |
|
1.4 |
|
Selenium |
ug |
105.3 |
75.0 |
40.0 |
|
Iodine |
ug |
228.8 |
140.0 |
70.0 |
|
Item |
Unit |
Avg. Daily Intake |
RNI |
Upper Limit |
Starch |
g |
177.7 |
|
|
Oligosaccharide |
g |
0.4 |
|
|
Fibre |
g |
31.7 |
30.0 |
|
NSP |
g |
25.0 |
|
|
Sugars |
g |
96.9 |
|
|
Free Sugars |
g |
2.4 |
|
35.8 |
Glucose |
g |
18.3 |
|
|
Galactose |
g |
0.0 |
|
|
Fructose |
g |
26.6 |
|
|
Sucrose |
g |
16.3 |
|
|
Maltose |
g |
1.1 |
|
|
Lactose |
g |
5.6 |
|
|
Glycaemic index |
|
148.1 |
|
|
Item |
Unit |
Avg. Daily Intake |
RNI |
Upper Limit |
Energy(Kcal) |
kcal |
2459.2 |
2866.0 |
|
Carbohydrate |
g |
275.2 |
358.3 |
|
Protein |
g |
186.1 |
62.6 |
|
Fat |
g |
68.2 |
|
111.5 |
Item |
Unit |
Avg. Daily Intake |
Upper Limit |
Water |
g |
4245.4 |
|
Water from Drinks |
g |
3000.0 |
|
Alcohol |
g |
0.0 |
20.5 |