Analysis of diet

Based on my gender, age, weight and level of physical activities, the calorie counter estimated my total calorie intake requirement pet day to be 1774 kcal.
Individually, my RDDA (recommended daily allowance) of each main food groups are:
Carbohydrates: 257.7g
Protein. :45.6g
Total fat: :57.3g
Cholesterol. : 171.8mg
Calcium. : 1000mg
Dietary fibre. :17.2g
Sodium. :1145.8mg

Analysis of my three day diet was done using RDDA, Food Intake Assessment, Energy and Nutrient Conpositions of Foods, Recipe Analysis and the Healthy Diet Pyramid. Results are as follows.






Analysis of my 3-day diet using:
1) Food Inatke Assessment
The graphical representation of my 3 day nutritional intake compared against the RDA has shown higher than levels recommended in the food groups of protein, saturated fats, cholesterol and sodium.
The high % of saturated and total fats in my diet probably stems from my love for fried oily foods.
I will endeavour to abstain from such methods of food preparation and take more stewed and steamed foods.
The more than double recommended amount of sodium in my diet can probably be reduced by cutting down on my indulgences in thick gravies and sauces added during cooking and eating.

2) Energy and Nutrient Composition of Foods
The breakdown into different amount of food groups in each dish, is an eye-opener.
It really illustrates the difference different methods of cooking can make in the health content of each dish.For example, the amount of salt in fried Kway Teow compared to spaghetti(boiled) is ten times more. The amount of total and saturated fats, cholesterol in fried Kway Teow is 3 times that of boiled spaghetti.
Analysis of each nutrient group breakdown also revealed that my intake of fibre is well below the RDA. I will try to include vegetables/fruits in each meal instead of just one meal each day to make up for at least 2 servings of each per day.

3)Healthy Diet Pyramid
From the Food Pyramid, I can afford to increase my rice and alternatives from current 3 servings to another 2 additional servings.
At the same time, fruits/vegetables class of foods need additional total of 3 servings more to meet the RDA requirement for dietary fibre.
At the top of the Food Pyramid, I will try to minimise the usage of oil, fats and salt in food preparation and additives.