Diet analysis:

Food Intake Assessment 


Based on my active and basal metabolic rate, the amount of calories I require in a day is 1976 calories. 


Recommended intake:
Energy-1976 kcal
Fat- 25g
Protein- 25g
Calcium- 1g
Iron- 0.02g
Fiber- 20g
Sodium- 2400mg
Vitamin A- 5000IU
Vitamin C- 60mg
Vitamin D- 400IU


Nutrition messages based on results:


Day one: 
I eat too much of fats (31g). I lack calcium and zinc. I should drink milk, eat small fish with bone or eat almonds to get enough calcium. This will prevent muscle cramps and brittle bones. I should eat oysters, shellfish, lean meats, nuts and yogurt to get enough zinc. This will help me build a strong immune system for fighting infections. 


Day two: 
I eat too much of proteins, carbohydrates and vitamin B3.My fat intake was 34g, over the recommended intake of 25g. 


I am lacking in the following food groups:

Milk, Yoghurt, Cheese

Vegetables, Legumes

Fruit

I am are lacking the following nutrients:

 Calcium

 Dietary Fibre

 Potassium

 Magnesium

 Phosphorus

 Vitamin A

 Vitamin C

 Vitamin B1

 Vitamin B2

 Zinc

Calcium
A calcium-rich diet may help reduce your risk of brittle bones (osteoporosis) as you get older. Calcium is also important for the nervous system, to control muscles and to prevent muscle cramps.
The easiest way to improve your calcium intake is to have milk, yoghurt and cheese. Other good calcium sources include small fish eaten with the bone (sardines and salmon), and almonds. You'd need to eat 6 sardines or 120g almonds to replace 1 cup of milk for calcium.
Potassium
Most importantly potassium helps to regulate blood pressure and so reduce the risk of stroke. It has a role in many enzyme systems and cells within the body.
Potassium is found in every living cell in nature but some foods are better sources than others. These include nuts, mushrooms, potatoes, avocado, asparagus, beetroot, broccoli, broccoflower, cabbage, cauliflower, corn, endive, fennel, kohlrabi, sweet potatoes, okra, parsnip, silverbeet and swede. Bananas and oranges are amongst the fruits that are good sources of potassium. 
Magnesium
Magnesium helps regulate blood pressure, adds to the structure of bones and teeth, helps prevent muscle cramps, and even plays a role in the healthy function of the nervous system.
Magnesium is found in a wide variety of foods including nuts, yoghurt, lean meats, oats, wholegrain cereals and vegetables including okra, shallots, English spinach and corn. 
Phosphorus
Phosphorus balances with calcium and other minerals to build healthy bones and teeth. It plays a role in releasing energy from food and is important for a healthy immune system.
It is unusual to have a dietary lack of Phosphorus. Good sources include milk, yoghurt, cheese and other protein rich foods such as meats and baked beans. 
Vitamin A
The Vitamin A family helps build a strong immune system and strong teeth and bones. Vitamin A prevents night blindness (the old saying that carrots are good for the eyes is true!). When eaten as food sources (not supplements), carotenoids act as anti-oxidants and they may have a role in cancer prevention.
There are different forms of Vitamin A such as carotenoids and retinol. Good vegetable sources of carotenoids include Chinese broccoli, chinese cabbage, carrots, orange sweet potato and English spinach. Liver is an excellent source and mango and paw paw are good fruit sources of carotenoids which the liver converts to Vitamin A. 
Vitamin C
Vitamin C is important for fighting infections like the common cold.
You can boost your intake of Vitamin C by eating fruits and vegetables, especially guava, red capsicum (which has more than twice the Vitamin C of an orange) and brussels sprouts to name a few. 
Vitamin B1
Thiamin is essential for the body to be able to use carbohydrate to release energy. It is essential for the brain, nervous system, digestive system and the heart.
Good sources of Vitamin B1 include bread and cereals, yeast-extract products such as Vegemite, meat and vegetables. It is also found in milk and milk products, and in some fruits such as banana. 
Vitamin B2
Riboflavin is important for your heart, blood circulation and nervous system. It is essential to help release energy from food and a diet low in riboflavin may leave you lacking concentration and moody.
The best sources of riboflavin are dairy products, mushrooms, green vegetables, yeast and meat extract spreads (the black spread for your bread!), and eggs. 
Zinc
Zinc is important for a healthy immune system to fight infections, for healthy skin, and together with other minerals forms the structure of bones and teeth.
The best source of zinc is oysters, but if they are don't suit your tastebuds, then choose other shellfish, salmon, lean meats, nuts, cassava, and yoghurt. 


Day three:
I eat too much vitamin C and sodium and too little of fruit and vegetables.

Fruit

You have eaten 0% of your Recommended Intake which is 3 - 4 serves.

Fruit is a naturally good source of carbohydrate, vitamin C, folate, fibre antioxidants and energy. Processed fruit (can or plastic tub), dried fruit and juice are included in this group, but juice has a low fibre content and processed fruit a lower nutrient profile compared with whole fresh fruit. Dried fruits are very concentrated natural sugars (carbohydrate) and energy – good for sports people who need energy to burn, but a concern for dental health as large amounts may promote dental decay

Aim to include at least 2 different types of fruit everyday.

Make up fresh fruit salad to get variety and flavour – this is great for singles or the ‘lazy fruit eater’.

Be adventurous with fruit and choose a new fruit next time you’re shopping.
If your eating plan is low in fruit then your health is likely to suffer long term. An eating plan rich in plant foods, including fruits, may offer you protection against high blood pressure, heart disease, certain cancers, and overweight.

Vegetables, Legumes You have eaten 15% of your Recommended Intake which is 5 - 9 serves. Vegetables and legumes provide your body with a range of essential nutrients. The more colour and variety you include in your day from vegetables, the more nutrients you get, so aim to include at least 3 different coloured vegetables or legumes every day. They are sources of vitamin A, folate, vitamin C, fibre, potassium and anti-oxidants. Vegetables don’t have to be cooked. Salad is classed as vegetable as well! Eat your vegetables raw, cooked or juiced. Try corn cobs or jacket potatoes between meals for an easy, healthy way to boost your intake form this group. Change your habits and choose a new vegetable to try next time you shop. Legumes include three bean salad mix, kidney beans, baked beans, chickpeas, lentils and soy beans. Try them in casseroles, pasta sauces, and salads. Legumes add extra protein to your day. If your eating plan is low in vegetables, then your health will suffer. By eating enough vegetables, salad and legumes, you may reduce your risk of getting heart disease, diabetes, overweight, and certain cancers. If you are planning a pregnancy, vegetables rich in folate help to protect your baby against spina bifida, a potentially devastating health problem. Sodium You have eaten 1429.36 mg, this is 155% of your Recommended Intake which is 920 - 2300 mg. More is definitely not better when it comes to sodium! Excess sodium salt may increase your risk of stroke or high blood pressure. The body does not need very much sodium salt at all, so aim to keep your intake at the bottom end of the target range. Sodium salt is a mineral found in small amounts in natural foods but in excess in many commercial foods even sweet tasting foods like breakfast cereals. To reduce your total sodium intake try these tips: Use fresh herbs, spices and pepper instead of table salt Include naturally low sodium foods such as fresh vegetables, fruit, rice and grains Look for 'no added salt' on food labels and choose these products Give your tastebuds a few weeks to adapt to less sodium. After that time, you will begin to enjoy the true taste of foods Cut back on take-aways and fast foods - these are loaded with sodium Choose unsalted spreads for bread. Instead of butter and margarine, use avocado or 'no added salt' nut spreads. Throw the saltshaker away. If that's too hard, then at least cut back on its use. Decide to either add salt in the cooking or at the table - not at both places!