Own Analysis of 3-day diet!

Calories:

Average intake per day- 1,539 kcal

RDA- 1,848 kcal

% of recommendation met- 83

I think I should continue maintaining the amount of calories I consume per day as it is rather close to the RDA. As I do not take part in very vigorous activities daily, 1,539 kcal would be just right for me.

Carbohydrates:

Average intake per day- 211.7g

RDA- 277.2g

% of recommendation met- 76

I should probably increase my carbohydrates intake by consuming foodstuffs such as noodle, bread and rice so that it meets the RDA as carbohydrates provide energy for the body to function properly and also provide fuel for the central nervous and muscular system.

Proteins:

Average intake per day- 50.2g

RDA- 54.2g

% of recommendation met- 93

I should maintain the amount of proteins I consume per day as the amount of proteins I get each day is rather close to the RDA.

Saturated Fats:

Average intake per day- 27.9g

RDA- 20.5g

% of recommendation met- 136

I should lower the amount of saturated fats I consume per day by cutting down on fat-based food such as gravy and sauces, and full-fat cheeses as too much saturated fats would lead to increased risks of heart diseases, stroke and raise blood cholesterol.

Dietary Fibre:

Average intake per day- 11.1g

RDA- 18.5g

% of recommendation met- 60

Throughout my 3-day diet, I haven't been eating my required 2 servings of fruits and vegetables everyday. Without adequate amount of dietary fibre, I might face problems pooping. Dietary fibre aids in proper bowel functions, lower blood cholesterol, control blood glucose levels and allow me to feel full longer so that I will not snack excessively.

Calcium:

Average intake per day- 646.6g

RDA- 1,000g

% of recommendation met- 65

The RDA of calcium was not met and so, I'll have to consume more foodstuffs such as calcium-enriched bread, milk, sardines and other dairy products. Inadequate intake of calcium would lead to weak and brittle bones.

Sodium:

Average intake per day- 2,608.6mg

RDA- 1,232.7mg

% of recommendation met- 212

I should lower the amount of sodium I consume per day as the average intake of sodium per day was more than twice of the RDA. Excess sodium would lead to an increase of pressure in the blood vessels, hence increasing the risk of heart diseases. By choosing food containing less salt, I can then lower the amount of sodium I consume per day.