Nutritional Self Analysis Sample Essay

Nutritional Self Analysis Sample Essay.

Nutritional Self Analysis Sample Essay.

Category: Others

Please make sure you understand the prompt clearly. I have inputed guidelines and templates down below, along with the screenshots needed to complete this assignment. Thank you in advance. Maintaining your diary:

  • You will use the MyFitnessPal food diary app to record everything that goes into your digestive system over the course of three days. Record everything you eat and drink and record the name and dosage of any medications that you take, including vitamins, minerals, and herbal supplements.
  • Take screenshots of your MyFitnessPal food diary for the three days to include in your analysis paper.

2. Find your Recommended Dietary Allowance for each of the macro and micronutrients identified in the guidelines.

3. Write a nutritional self-assessment paper in APA format. In your paper, you will analyze nutrient intake for each macro and micronutrient, develop an evidence-based diet plan and goals to improve your diet. Follow guidelines carefully.

4. Your paper should be a minimum of 4 pages long excluding title page, reference page and screenshots.

5. Use APA formatting.

Requirements: Minimum 4 pages (read #4) 

Student’s Name

Institutional Affiliation

Course Number: Course Name

Instructor’s Name

Due Date

Nutritional Self Analysis

Proper nutrition is vital to the wholesome development of a human being. It helps avert lifestyle diseases, which are among the leading causes of mortality in the modern-day world, and increases the quality of life of an individual. The nature and nutritional value of the food that a person takes plays a crucial role in determining their overall well-being, and one should thus be cautious of their dietary choices. The increasing trajectory of lifestyle diseases affecting children and the youth such as obesity, diabetes, among others, diseases that were initially linked to old age, is proof that people have digressed from taking active control of the choices they make regarding dieting. I carried out a dietary plan for three days, and from the data I collected, I will conduct a nutritional assessment plan which will shed light on flaws and weaknesses I may have associated with my diet, and changes I may make to embrace a healthier lifestyle.

BMI and Hamwi Scale

Body Mass Index, BMI, is a universal metric scale used to determine one’s classification as pertaining to weight. Using one’s height and weight, mathematical computations can either classify one under the underweight, healthy, overweight, and obese categories. The Hamwi scale is another standard procedure with a scale on how one can determine their weight category by using their height alone. I will apply these two scales to determine my weight category and get a scope of how prone I am to health risks. As explained by Peterson et al. (2016), the primary structure of the BMI scale, a line, is very easy to compute. The Hamwi scale is centered on the principle that a female at 5 feet should average at a weight of 45.35 kgs or 100 pounds. Similarly, a male at 5 feet should average at 106 pounds. Every additional inch should be result I an overall increase of six pounds. The calculations for my body weight are as follows:

From recent measurements, my weight is 121 lbs (55kgs) and my height is 5 feet and 3 inches. BMI calculation are: BMI=Weight/Height


Normal weight range should average between 18.5 and 24.9 measure of BMI (Peterson et al. 2016). A value exceeding 24.9 gets considered as overweight and I qualify under the healthy category.

Food Diary

Based on my food diary recording between September 11th and 13th, these was my data.

Food Notes

Breakfast- I had oatmeal in all the three days. I bought a packet of oatmeal and it is a tradition or norm at home to take it for breakfast. The last two days, accompanied it with peach, matcha late and a smoothie.

Lunch- I always prefer to have light lunch and normally take vegetables. It is because of the nature of my schedule, and I also find it easy to pack salads. I also found out that when I have light lunch, I do not get drowsy and sleepy n the afternoons. I am therefore able to stay active all day long.

Dinner- I had been grocery shopping the first day and got home late. I quickly prepared rice and had bought takeaway fillets. Rice was the fastest dish to make and so I went for it. The second day, I had a homemade veggie wrap and veggie soup. Since I had been home the whole day, I decided to make myself something I had not had for a while. I was also home the third day and decided to fix myself a plate of tomato salad and salmon fillet asda and took two portions.

Snack- I tend to snack a lot, especially when I am watching television or a movie. I had chips and mango salsa the first day, a variety of fruits the second day, corn chips and chipotle guacamole the third day.

Calorie notes- Most of my calories came directly from carbohydrate foods, the tomato salad, and from fish. I was happy with myself that I had lessened my intake of ice cream and licorice.

Nutritional Analysis

The RDA helps people to achieve good nutrition as detailed by the National Research Council (1989). One can determine their nutrition based on the amount of calories that they take. The recommended diet is as follows.

NutrientsRecommended Dietary Allowance11/9/2021Left12/9/21Left13/9/21Left
Carbohydrates (g)214g114g100g122g92g162g52g
Fats (g)57g65g-8g60g-3g154g-97g
Proteins (g)86g37g49g40g46g62g24g
Fiber (g)25g26g-1g40g-15g40g-15g
Sugar (g)64g9g55g54g10g32g32g
Trans (g)0000000
Cholesterol (mg)040mg-40mg10mg-1000
Sodium (mg)300mg466mg-166mg663mg-363mg1025mg-725mg
Potassium (mg)2300mg000000
Vitamin A%3500mg000000
Vitamin C%100%000000
Calcium %100%000000
Iron %100%000000

Based on the record of my food intake, I have done fairly well in meeting the record by RDA. I have reduced cholesterol intakes. However, I have very low intake of vitamins and should work on taking more fruit or vitamin supplements. For the vitamins and nutrients, I can eat eggs, fruit, and vegetables. I also have a low intake of proteins and need to increase it. I recorded an overconsumption in intake of fiber and sodium. I am also fond of avocadoes, and these have increased my fat intake above the recommended measure.

Carbohydrates (g): I did not meet the basic requirement for intake in carbohydrates. I consume, on average, slightly more than half of the required quantity (Lonnie et al., 2018). I will consume more rice, bread, corn, and other carbohydrate sources.

Fat (g): I exceeded the standard intake of recommended fat intake, though not significantly. I need to increase my workout frequency. I will be taking longer walks since exercise has been proven to help reduce fat accumulation and help maintain healthy weight (Hoppenbrouwers, Cvejić Hogervorst, Garssen, Wichers & Willemsen, 2019).

Protein (g): My protein intake was lower than normally recommended. I need to double my intake. Foods that have high protein quantities include eggs, meat, milk, beans, and fish (Kulezic et al., 2019).

Fiber (g): My fiber intake was higher than recommended. Fiber or roughage helps in ease of bowel movements, and since it does not pose a problem in my weight, there is no need to cut down on fiber intake (Barber, Kabisch, Pfeiffer & Weickert, 2020).

Sugar (g): My sugar intake was significantly lower. I only consume about a third of the recommended amount (Stanhope, 2016). Sugar is an energy giving food and is necessary for brain functioning and for neuro transmission. Carbohydrate foods can also increase sugar.
Saturated: Saturated fats are insoluble and thus not healthy and good for the body. They cause heart diseases and clogging of arteries and should be avoided (Astrup et al., 2020).
Polyunsaturated: These foods are healthy and good for the body (Hoppenbrouwers, Cvejić Hogervorst, Garssen, Wichers & Willemsen, 2019). They can be obtained from both plants and animals like salmon, nuts, and vegetable oil. I need to therefore increase their intake.
Monounsaturated: They are also healthy fats that can be obtained from sunflower oil, soy bean, fish oils, and flax seeds (Zeratsky, 2020). I need to increase them by cooking with these oils.

Trans (g): Trans oils are very unhealthy and are mostly found in processed foods (Mayo Clinic, 2021).

Cholesterol (mg): Cholesterol is also very harmful to the body since it causes clogging of arteries and heart diseases (Carson et al., 2020).

Sodium (mg): My sodium intake was almost double of the standard recommendation. Sodium is important for nerve and muscle functioning (Cook, He, MacGregor & Graudal, 2020). A lot of sodium is harmful since it causes high blood pressure.

Potassium (mg): Potassium is an important nutrient as it facilitates normal nerve and muscle functioning and helps in waste removal from blood cells (Zacchia, Abategiovanni, Stratigis & Capasso, 2016). I need to increase my potassium intake by consuming more beans, potatoes, broccoli, and even bananas.

Vitamin A %: Vitamin A helps in improving one’s eyesight, and I need to increase its intake by consuming more green leafy vegetables and eggs (Tanumihardjo et al., 2016).
Vitamin C %: Vitamin C is good for heathy development of the skin (Chambial, Dwivedi, Shukla, John & Sharma, 2016). I need to consume foods rich in Vitamin C such as oranges, lemons, and broccoli.
Calcium %: Calcium is necessary for formation of strong bones and teeth (Mational Institute of Health, 2021). I need to increase intake of calcium-rich foods such as dairy and bread.

Iron %: Iron is important for boosting immunity and for the functioning of blood (Abbaspour, Hurrell & Kelishadi, 2016). It can get obtained from green leafy vegetables and liver.

Diet Plan

I need to tailor my diet to ensure that I meet all nutritional needs and cut on what I am taking in excess. I will change my diet as follows:

I will increase my intake of proteins. Proteins are body builders and also work to improve the health of body muscle. I will increase my intake by about 10 to 15 percent by increasing intake of high-protein foods such as eggs, milk, and meat. Increasing my intake of plant protein such as beans will also guarantee an increase of healthy nutrients, and I will have hit two birds with one stone (Skerrett and Willet, 2010). I will also increase my carbohydrate intake by consuming more rice, sweet corn, and occasionally, brown bread. I will lower intake of avocadoes as they have a very high fats percentage.


  1. Increase my protein intake by ten to fifteen percent in the next two weeks
  2. I will reduce intake of avocadoes and instead eat more fruits such as kiwi, oranges, apples, and bananas for the next two weeks.
  3. I will increase my consumption of carbohydrates by taking more rice and brown bread in the next two weeks.

Implementation / Obstacles

  1. Goal1. During grocery shopping, I will prioritize in purchasing enough protein and storing some I the refrigerator. The main obstacle will be having enough to cook protein meals.
  2. Goal 2. I will purchase more fruits and learn how to make fruit salsas and salads. The obstacle will be that might have a hard time remembering that I have fruit in the house, and it will probably go bad. I will however set a reminder and eat fruit at the same time every day.
  3. Goal 3: I will be more cautious and increase intake of carbohydrates, particularly brown rice and bread. The main challenge will be inculcating the cost of purchasing bread on a daily, but I will teach myself how to bake.


In a nutshell, I qualify under the healthy category. However, when I narrow down to specific dietary needs, I have several flaws. My protein intake, for instance, is significantly below the requirement. By following the set dietary plan and attaining my goals, I can make a substantial step in the direction of a healthier life, and improve the quality of my life. Within a period of two weeks, I will actively take action in embracing a healthier life through monitoring my diet.


Abbaspour, N., Hurrell, R., & Kelishadi, R. (2016). Review on iron and its importance for human health. J Res Med Sci, 19(2). Retrieved from

Astrup, A., Magkos, F., Bier, D., Brenna, J., de Oliveira Otto, M., & Hill, J. et al. (2020). Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations. Journal Of The American College Of Cardiology, 76(7), 844-857. doi: 10.1016/j.jacc.2020.05.077

Barber, T., Kabisch, S., Pfeiffer, A., & Weickert, M. (2020). The Health Benefits of Dietary Fibre. Nutrients, 12(10), 3209. doi: 10.3390/nu12103209

Carson, J., Lichtenstein, A., Anderson, C., Appel, L., Kris-Etherton, P., & Meyer, K. et al. (2020). Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the American Heart Association. Circulation, 141(3). doi: 10.1161/cir.0000000000000743

Chambial, S., Dwivedi, S., Shukla, K., John, P., & Sharma, P. (2016). Vitamin C in Disease Prevention and Cure: An Overview. Indian Journal Of Clinical Biochemistry, 28(4), 314-328. doi: 10.1007/s12291-013-0375-3

Cook, N., He, F., MacGregor, G., & Graudal, N. (2020). Sodium and health—concordance and controversy. BMJ, m2440. doi: 10.1136/bmj.m2440

Hoppenbrouwers, T., Cvejić Hogervorst, J., Garssen, J., Wichers, H., & Willemsen, L. (2019). Long Chain Polyunsaturated Fatty Acids (LCPUFAs) in the Prevention of Food Allergy. Frontiers In Immunology, 10. doi: 10.3389/fimmu.2019.01118

Kulezic, A., Bergwall, S., Fatemi, S., Sonestedt, E., Zarrouk, M., Gottsäter, A., & Acosta, S. (2019). Healthy diet and fiber intake are associated with decreased risk of incident symptomatic peripheral artery disease – A prospective cohort study. Vascular Medicine, 24(6), 511-518. doi: 10.1177/1358863×19867393

Lonnie, M., Hooker, E., Brunstrom, J., Corfe, B., Green, M., & Watson, A. et al. (2018). Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults. Nutrients, 10(3), 360. doi: 10.3390/nu10030360

Mational Institute of Health. (2021). Office of Dietary Supplements – Calcium. Retrieved 14 September 2021, from

Mayo Clinic. (2021). Trans fat: Double trouble for your heart. Retrieved 14 September 2021, from

Peterson, C. M., Thomas, D. M., Blackburn, G. L., & Heymsfield, S. B. (2016). Universal equation for estimating ideal body weight and body weight at any BMI. The American journal of clinical nutrition, 103(5), 1197-1203.

Skerrett, P. J., & Willett, W. C. (2010). Essentials of healthy eating: a guide. Journal of midwifery & women’s health, 55(6), 492-501.

Stanhope, K. (2016). Sugar consumption, metabolic disease and obesity: The state of the controversy. Natoional Institute Of Health. doi: doi: 10.3109/10408363.2015.1084990.

Tanumihardjo, S., Russell, R., Stephensen, C., Gannon, B., Craft, N., & Haskell, M. et al. (2016). Biomarkers of Nutrition for Development (BOND)—Vitamin A Review. The Journal Of Nutrition, 146(9), 1816S-1848S. doi: 10.3945/jn.115.229708

Zacchia, M., Abategiovanni, M., Stratigis, S., & Capasso, G. (2016). Potassium: From Physiology to Clinical Implications. Kidney Diseases, 2(2), 72-79. doi: 10.1159/000446268

Zeratsky, K. (2020). MUFA-rich foods may help reduce your risk for heart disease. Retrieved 14 September 2021, from,fats%2C%20may%20offer%20health%20benefits.

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