FitDay: Nutrition Analyses

Weekday analysis:

Graph 1: Calorie (%) intake by fat, carbohydrate and protein

Grams Calories %-Cals Calories 1,823 Fat 60.6 540 30 % Saturated 17.1 153 8 % Polyunsaturated 12.7 112 6 % Monounsaturated 24.6 220 12 % Carbohydrate 192.3 765 42 % Dietary Fiber 27.2 Protein 128.0 514 28 % Alcohol 0.0 0 0 % Fat   (30%) Carbs   (42%) Protein   (28%) Alcohol   (0%)

In my diet, I have 46% carbs, 29% fat and 25% protein. As seen in the graph, my diets are balanced as most of the three parts have a similar portions. However, I am surprised and worried of having a 29% of fat whereas the average fat % of women is 25. So instead of eating beef or meat I would change my eating styles by eating boiled foods rather than the fried ones. I am quite satisfied with the amount of intake I have in proteins as I usually eat scrambled egg and fish. I should also take action of increasing my carbs and reducing the fats.




Graph 2: Average daily nutrition





Mainly I am above the nutrition level but there are some nutrition that I am not getting enough of. I am low in Vitamin E, calcium and Vitamin D therefore I should consume more of foods that are high in calcium (Eg. dairy products- milk), vitamin D (egg yolk, salmon) and E (almonds dried, apple with skin). Overall, my nutrition level is satisfying. I have high Vitamin B, proteins and in other minerals.


Graph 3: Balance of calories eaten and calories burnt

Calories Eaten (1,823 calories)

Calories Burned (2,296 calories)

My calorie balance is a bit off. Playing golf (without buggy) and doing lot of (delayed and the following week) homework might be the reasons why I burn my calories. In order to make a balanced calorie I should consider taking foods with high carbs.


Weekend analysis:
Graph 4: Calorie (%) intake by fat, carbohydrate and protein

Grams Calories %-Cals Calories 2,091 Fat 93.5 838 40 % Saturated 43.2 387 19 % Polyunsaturated 6.8 60 3 % Monounsaturated 34.8 312 15 % Carbohydrate 201.4 809 39 % Dietary Fiber 31.6 Protein 110.9 442 21 % Alcohol 0.0 0 0 % Fat   (40%) Carbs   (39%) Protein   (21%) Alcohol   (0%)

In my weekend diet, I have 39% carbs, 40% fat and 21% protein. Compared to the weekday graph, this graph has higher percentage in basically everything especially there is a dramatic increase in the fats. During the weekends I have free time and tends to eat a lot of non-healthy foods like ice cream, hamburgers, potato chips, chocolates etc. This is the reason why I have a high percentage on fat.

Graph 5: Average daily nutrition

Compared to the weekday average daily nutrition, the weekends are lower in most of the minerals and vitamins. I lack in Vitamin D, E, calcium (all same like the weekdays but in addition I am also low in manganese and Pant acid. In order to make my manganese high I should consume foods that have spinach and drink tea (with unsweetened powder).

Graph 6: Balance between calories eaten and calories burnt

Calories Eaten (2,091 calories) Calories Burned (2,295 calories)

My calorie balance is even. During the weekends the amount of calories burnt is almost same as the calories eaton. There I can retain my normal weight without any significant increase or decrease. Hence, I am quite healthy pertaining to the calorie balance.


Weekdays VS. Weekends

I am more healthier in the weekdays than the weekends. During the school days I eat "school food" (usually Ko's kitchen) which are healthy food and in home my mum gives me a lot of foods that contain rich vitamins and minerals. However in the weekends as I have more free time, I eat outside where foods are unhealthy and in house I tend to eat whatever is there in my refrigerator (like ice cream, bread with butter, candies, etc) as my parents go out and play golf or shop. In order to reduce the amount of fat during the weekends I play 9 or 18 rounds of golf which maintains a healthy body.