can someone complete this analysis for me? needs to be about 4-6 pages, can be less, as long as things on rubric is good

can someone complete this analysis for me? needs to be about 4-6 pages, can be less, as long as things on rubric is good
Personal Diet Analysis Period Analyzed: 02/19/2013 – 02/21/2013 Profile: This report is a personal diet analysis I conducted on myself for the period 02/19/2013 through 02/20/2013. I am a 32-year old female (not pregnant or lactating) weighing 121.0 lbs. with 20.0% body fat and BMI 21.4 (within healthy weight range 18.5 – 24.9). Daily physical activity is considered “low activity” due to occupation and educational activities being predominantly sedentary (e.g., sitting at desk). Other daily activities are “moderate activity” including housekeeping activities (e.g., cooking, cleaning, etc.) and childcare activities (e.g., playing with and caring for my two elementary-age boys). Outside of work and school, I am very active, engaging in 1 to 2 hours of moderate to high intensity exercise daily. This includes running (average 6.7 to 7 mph), very vigorous calisthenics (typically 45 to 60 minute sessions), and moderate to heavy weight lifting (30 to 45 minute sessions). I am an avid runner and often race in a variety of events from 5k to marathons. My personal goals are to alter body composition to reduce body fat percentage while building and maintaining lean muscle mass. Of note nutritionally is that I am a strict vegan and typically try my best to avoid overly processed foods. Though I am not strictly gluten-free in my diet, due to the general low quality of 100% whole wheat products that are non-GMO and organic, I tend to avoid most breads and pastas. As a runner, this presents difficulties when planning dietary intake in the days leading up to races when carbohydrate intake is particularly important. As a vegan, my fiber intake is higher than most individuals, which presents another challenge when leading up to races when it is important for runners to reduce fiber intake (particularly when training for half and full marathons). Meticulously analyzing my dietary intake and energy expenditure over a 3-day period provided valuable insights into goal requirements versus actual intake. Key nutritional areas I tend to hyper-focus on when meal planning, were indeed in over-abundance while other areas I assumed to be in balance were found to be deficient. For example, in the period analyzed, I consumed 137% of my protein goal, which is an area I pay close attention to as my goal is to increase lean muscle mass. I consumed 280% of my Omega-3 goal without supplementation. This may help explain why I have been bruising more easily lately, as excesses of Omega-3 in a diet can result in increased bruising. As a vegan, it was unsurprising that I consumed 137% of fiber intake. In terms of vitamins, overall, my diet was adequate with respect to vitamins A, K, D, C, and B6, yet was deficient with intake of Thiamin, Riboflavin, Niacin, B12, and Folate. Overall, mineral intake was sufficient, yet slightly deficient in Calcium, Iron, and Zinc. The following table presents my Dietary Reference Intakes (DRI), macro/micronutrient intake for the three individual days, then the totals for the 3-day period. The report concludes with a 3-day diet designed to bring further balance between recommended intake and actual intake in line with personal health and fitness goals. DRI Day 1 02/19/2013 Day 2 02/20/2013 Day 3 02/21/2013 ENERGY Value Units Value Units Value Units Value Units Kilocalories 2016 kcal 1134 kcal 1101 kcal 1011 kcal Protein 43.91 61.68 59.32 59.28 Carbohydrates 225.0 – 325.0 163.19 162.77 146.31 Fat 44.0 – 77.0 30.93 27.3 25.9 FAT Value Units Value Units Value Units Value Units Saturated fat < 20 6.42 6.2 4.55 Monounsaturated fat 3.74 3.24 1.78 Polyunsaturated fat 8.94 4.96 3.78 Trans Fatty Acid Cholesterol < 300 mg mg 0.44 mg 0.44 mg ESSENTIAL FATTY ACIDS Value Units Value Units Value Units Value Units Omega-6 Linoleic Acid 12 0.47 1.31 1.26 Omega-3 Linoleic Acid 1.1 5.59 1.6 2.05 CARBOHYDRATES Value Units Value Units Value Units Value Units Dietary fiber 25 40.31 36.14 26.6 Sugar 48.68 58.29 49.34 OTHER Value Units Value Units Value Units Value Units Water 2.7 liters 4.7 liters 4.6 liters 4.8 liters Alcohol VITAMINS Value Units Value Units Value Units Value Units Thiamin 1.1 mg 0.76 mg 0.74 mg 0.71 mg Riboflavin 1.1 mg 1.09 mg 1.11 mg 0.59 mg Niacin 14 mg 6.13 mg 6.74 mg 6.19 mg Vitamin B6 1.3 mg 1.53 mg 1.08 mg 0.96 mg Vitamin B12 2.4 µg 2.76 µg 2.86 µg 0.03 µg Folate 400 µg 252.54 µg 375.09 µg 234.25 µg Vitamin C 75 mg 423.78 mg 309.75 mg 223.2 mg Vitamin D (µg) 15 µg 2.3 µg 2.35 µg µg Vitamin A (RAE) 700 µg 2209.34 µg 383.19 µg 956.75 µg Vitamin A (IU) 2333 IU 44275.96 IU 7686.11 IU 18785.66 IU Alpha-Tocopherol 15 mg 3.34 mg 9.65 mg 6.19 mg MINERALS Value Units Value Units Value Units Value Units Calcium 1000 mg 1050.77 mg 831.15 mg 504.79 mg Iron 32.4 mg 12.8 mg 11.97 mg 13.83 mg Magnesium 320 mg 297.85 mg 332.73 mg 394.1 mg Potassium 4700 mg 2474.26 mg 2197.07 mg 2441.75 mg Zinc 12 mg 4.7 mg 6.24 mg 3.89 mg Sodium 1500 mg 1450.01 mg 1640.62 mg 1674.79 mg * No Daily Recommendations Analysis: Given the active lifestyle outside of work and school sedentary activities, daily energy intake and expenditure are out of balance, resulting in deficiencies in nutrient intake, particularly with respect to omega-6 fatty acids, calcium, iron, and folate. Though the dietary intake reported did encompass an array of whole foods, fruits, vegetables, legumes, and nuts; further attention should be paid to selection of foods for their nutrient-dense qualities. For example, a common lunch item recorded was “Quinoa salad” which included cooked quinoa, cucumbers, cherry tomatoes and red onion. At 200 calories, this meal provided 7.47 grams protein, 5.72 grams fiber, and 46.67 mg calcium, but was found to be lacking in omega-3 and omega-6 fatty acids, iron, and folate (key nutrients lacking overall in the 3-day diet analyzed). A more nutrient-dense lunch item that provides more key nutrients would be a quinoa/lentil dish with vegetables. This meal includes black beluga lentils, cooked quinoa, onion, crimini mushrooms, asparagus and sun-dried tomatoes. The table below highlights nutrient differences in the two meals. Quinoa Salad Quinoa/Lentil Dish Calories (kcal) 200.92 356.87 Protein (g) 7.47 21.74 Fiber (g) 5.72 17.10 Omega-6 (g) 0.11 0.34 Folate (µg) 84.75 315.98 Iron (mg) 2.48 9.78 Calcium (mg) 46.67 89.25 Zinc (mg) 1.80 3.76 Consuming foods that are rich in sources of vital nutrients found to be lacking in the 3-day period analyzed can help ensure the daily recommendations are met. In particular focusing on consuming foods fortified with key nutrients can be an economical manner to get the most “bang” per calorie consumed. One food item consumed regularly in the 3-day period was Silk Unsweetened Almond Milk. This item is calorie-light (30 kcal per 8 ounce serving), but provided 41% DV of calcium, 26% DV Riboflavin, 20% DV Vitamin D, and 50% Vitamin B12. It is recommended to continue to regularly consume fortified almond milk in the amount of 8 to 16 ounces daily to ensure adequate intake of these nutrients. While the 3-day diet did include many plant-based calcium-rich foods, the analysis highlighted a simple deficiency in terms of quantity of these foods consumed. The recommendation is to increase intake of dark, leafy greens (e.g., kale, bok choy, Brussels sprouts, and broccoli). Though spinach was consumed regularly and does have a high calcium content, it is recommended to not rely on this food item as a primary source of calcium as the calcium from spinach is not as easily absorbed as the other leafy greens. Another related vitamin deficiency was that of zinc, therefore, it is recommended to include nuts as regular snacks daily in order to maximize consumption of both calcium and zinc. This can be achieved by including a serving of almonds, walnuts, or sunflower seeds daily. Iron intake was found to be deficient by at least half of the daily recommended intake. Given that exercise is a daily activity, a great way to boost iron, as well as potassium, intake is to consume coconut water (8 to 16 ounces) per day. The first recommendation is to drink a glass of coconut water post-work-out to replenish electrolytes. The second recommendation is to use coconut water as the base for a nutrient-dense smoothie using plant-based protein powder, kale, milled flaxseed (for the daily requirement of omega-3 fatty acids), and blackberries (which are a surprising source of calcium). Wheat germ is an excellent addition to any smoothie, boosting folate and potassium consumption. Additionally, Niacin intake was found to be deficient by half of the daily recommended intake value. Eating a small meal including a plain baked potato topped with sundried tomatoes and served with roasted asparagus provides a third of the daily Niacin requirements. As a vegan, it is tempting to hyper-focus on protein intake as this is the primary discussion related to nutrient intake that tends to occur. There exists a wide variety of plant-based protein sources that also pack an equally wide variety of critical vitamins and minerals. Paying careful attention to meal planning by including an assortment of plant-protein sources can help to ensure a broad spectrum of nutrients are consumed, beyond protein alone. It is recommended to include a nutrient-dense smoothie for breakfast or lunch every day. A sample smoothie is included in the table below with a breakdown of key nutrients that were found to be lacking in the 3-day period analyzed. Calories (kcal) Protein (g) Fiber (g) Folate (µg) Iron (mg) Calcium (mg) Almond Milk 30 0.92 0.92 0.00 0.33 413.27 Plant Fusion Protein Powder 120 21.00 0.00 0.00 0.00 0.00 Wheat Germ 25 2.00 1.00 68.00 0.50 0.00 Flaxseed Meal 60 6.46 8.62 0.00 1.55 43.08 Blueberries 41 0.54 1.74 4.35 0.20 4.35 Strawberries 46 0.96 2.88 34.56 0.59 23.04 Kale 67 4.42 2.68 38.86 2.28 180.90 Red Swiss Chard 0.65 0.58 5.05 0.65 18.36 Totals 396 36.95 18.41 150.81 6.10 682.99 % DV 19.6% 83% 73.4% 37.7% 18.8% 68.3% There are a variety of vegan dietary supplements and multi-vitamins available, though they can be costly. If the preference is to obtain nutrients through food and proper nutrition, the recommendation is to spend one day a week planning nutrient dense meals ahead of time. Two excellent recommendations for nutrient-dense meals include 1) making a high-quality, nutrient-dense smoothie with dark greens for breakfast; and 2) making a huge salad with colorful fruits and vegetables, healthy oils, and plant-protein from legumes for lunch. The following is a sample daily meal plan that will ensure adequate caloric, macro- and micro-nutrient intake. Sample Meal Plan: Breakfast: Berry Smoothie Plant Fusion Protein Powder (1 scoop) Unsweetened almond milk (8 ounces) Kale (2 cups) Red swiss chard (1 cup) Strawberries (5-8 medium strawberries) Blueberries (1/2 cup) Wheat germ (1 tablespoon) Milled flaxseed (1-2 tablespoons) Snack: Banana Coconut water (8 ounces) Pistachio nuts (1/4 cup) Lunch: Lentil/Quinoa Salad Black beluga lentils (1/2 cup) Quinoa (3/4 cup) White onion (1/4 cup) Sundried tomatoes (1/4 cup) Crimini mushrooms (1.5 ounces) Snack: Almonds (1/4 cup) Dinner: Clean quinoa minestrone soup Salad with Gardein Chick’n Scallopini, spinach, bok choy, cherry tomatoes, cucumber, red onion Baked potato Roasted asparagus Dessert: Dried apricots (1/4 cup) 6
can someone complete this analysis for me? needs to be about 4-6 pages, can be less, as long as things on rubric is good