After the tracing of the 3-day diet, it's time for the DIET ANALYSIS! For the analysis, I used 3 tools - Food Intake Assessment, RDDA, and Energy & Nutrient Compositions of Foods!

I have already calculated the respective Energy and Nutrient Compositions of Food in the previous 3 posts tracing my diet, and here are the average amounts of the total calories, protein, fat, carbohydrates and sodium I have consumed in the 3 days.

Average calories: 1429.15kcal
Average protein: 47.8g
Average fat: 60.2g
Average carbohydrates: 190.4g
Average sodium: 2187mg

According to the Food Intake Assessment on the HPB Website, my daily energy requirement is estimated to be 2060 calories. As can be seen from my average calories each day (1429.15kcal), my amount of calories are less than the requirement by 630.85kcal! This might cause me to feel more lethargic in school and fall asleep in lessons more easily as I do not have enough energy to concentrate. It will also make me feel hungry all the time. In the long run though, it will help me to lose weight!

These are the Recommended Daily Allowances (RDA) for my age, height and weight, also found from the HPB website:
69.7g of protein
68.7g of fat
309g of carbohydrates
1373.8mg of sodium

As you can see, my protein, fat and carbohydrates intakes are all lower than the RDA. A low fat intake is good. However, too low a fat intake will mean getting cold easily, as fats help us maintain body temperature. A low protein intake might cause hair loss and significantly impaired functions such as growth and tissue repair. Furthermore, too little carbohydrates might lead to decreased energy. Without the presence of carbohydrates, fat is broken down into components that include a byproduct called ketones. When ketones begin to accumulate, the result is headaches, dizziness, decreased energy and fatigue.

Despite the low protein, fat and carbohydrate intakes, my sodium intake was greater than the recommended amounts by 813.2mg, and this is what the Food Intake Assessment stated about my high sodium intake.

Sodium acts like a sponge, holding water in our body. Excess sodium increases the blood volume, which then raises the pressure in our blood vessels. Hypertension or high blood pressure increases the risk of stroke and heart attacks.

The main source of sodium in our diet comes from salt (sodium chloride) and sauces added during cooking or at the table. To cut down on sodium intake, gradually reduce the use of salt and sauces when preparing or cooking food so that your taste buds have the chance to adjust. Try flavouring foods with natural seasonings like lemon juice or herbs and spices. Choose fresh food over processed foods over processed foods and enjoy the natural taste of foods. When eating out, ask for less sauces or gravy in dishes.

THUS, I HAVE COME TO THE END OF MY ANALYSIS. I have realised that I am actually not as piggy wiggy as I think but oh dear, my sodium intake has to be improved D< TIME FOR MY REFLECTIONS AND FEEDBACK ON THREE OTHER BLOGS!
;cherlene

SOURCES:
- Effects of Too Little Carbohydrates
- Health Promotion Board
- Livestrong.com: The Daily Plate (a diet tracker)
- Effects of Low Protein