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Nutritional Assessment

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Nutritional Assessment
Duane Daquioag
NURS 225
WestCoast University

Nutritional Self-Assessment Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. “It can be used to screen for weight categories that may lead to health complications” (CDC, 2015) but it is not a reliable source of information to get a person’s body fatness or health of an individual. My BMI score is 24.4; to find that, I divided my weight in kilograms (70.9 kg) by the square of height in meters (2.9 m). HAMWI is used to calculate the ideal body weight of an individual based on their height and body frame (FitnessHealth101, 2016). To calculate for my ideal body weight I should add 6 pounds to every inch above 5 feet and add it to 106. So mine would be= 106 + (6 x 7)= 148 lbs. According to HAMWI, my ideal weight should be 148 lbs but my current weight is 156 lbs; so that means that I am currently 8 pounds over my ideal body weight.
In accordance with BMIs standards, I am within the healthy range of my body mass index, but as HAMWI stated, I am 8 pounds over my ideal body weight. “One concern with the accuracy of the Hamwi approach to determining your optimum weight is that an individual's lean muscle mass is not taken into account. This may produce a result that underestimates the optimum weight for an individual” (FitnessHealth101, 2016). Hamwi does not take into account the weight of my lean muscle mass and I do weight lifting as part of my regular exercise to gain more muscles. Muscle mass weighs more than fat and according to FitnessHealth101 (2016), “an individual that regularly weight trains may have an increased level of lean muscle mass, and hence, weigh more than the recommended amount calculated through the Hamwi approach.” I am not really worried about any health complications as I am still within the healthy range in my BMI and I know that with Hamwi’s approach that I am currently overweight because it does not take into account my lean muscle mass.
January 27, 2016, it was the first day of nutrition class and this is my intake for that day: FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber | Lunch | Steak - All - 8 oz Ribeye Steak, 8 oz | 580 | 0g | 46g | 42g | 150mg | 110mg | 0g | 0g | Fry's Large Eggs - Over Medium, 2 egg | 144 | 0g | 10g | 12g | 338mg | 142mg | 0g | 0g | Eurest - Potato Wedges, 6 ounce | 182 | 33g | 4g | 4g | 0mg | 610mg | 2g | 3g | Citavo - Hot Chocolate, 1 packet | 110 | 24g | 1g | 2g | 0mg | 160mg | 21g | 1g | Dinner | Thai Spice and Sushi - Baked Lobster Sushi, 1 oz | 353 | 37g | 18g | 14g | 56mg | 363mg | 0g | 9g | Generic Sushi - Baked Green Mussels, 6 mussels | 522 | 33g | 37g | 19g | 190mg | 1,430mg | 10g | 1g | Tea - Tea, 1 cup | 50 | 10g | 1g | 1g | 0mg | 0mg | 10g | 0g | Snacks | Dunkin Doughnuts - Jelly Filled, 1 doughnut | 270 | 32g | 14g | 3g | 0mg | 330mg | 15g | 1g | Chobani Greek Yogurt - Bluberry, 150 g | 130 | 19g | 0g | 12g | 5mg | 60mg | 15g | 1g | Cheetos - Cheetos Crunchy - Small Bag, 1 package (28.3 grams) | 150 | 13g | 10g | 2g | 0mg | 250mg | 1g | 1g | Snapple - Drink, 1 bottle | 190 | 46g | 0g | 0g | 0mg | 15mg | 45g | 0g | TOTAL: 2,681 247g 141g 111g 739mg 3,470mg 119g 17g
I skipped breakfast that day because I always sleep in and I tend to skip breakfast everyday. After lunch I felt ok, did not feel sleepy or tired. The meal got me full and satisfied my hunger. Emotionally, my mood was good as my craving for a steak was satisfied. But when we got to class I ate a doughnut and it made me feel tired and sleepy. Emotionally I was stable and still in a good mood but I felt tired and sloppy after the doughnut. All I wanted to do is sleep but I know I must stay focused, as it was the first day of class. I managed to keep myself awake during class and pay attention but it required a lot of determination from me. Then after class I went to dinner and had sushi. Physically it got me full and kind of tired as the doughnut still had that effect on me. Emotionally, I was drained, as I felt bad about going over my caloric intake for the day as I am trying to lose some weight. I was able to stay awake and focus when I went to go study afterwards. This day I failed myself and at the end of the day I felt guilty and asked myself why I ate the doughnut as a snack.
January 28, 2016, it was the morning of the first day of MedSurg II and this was my intake for that day: FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber | Breakfast | Nongshim - Bowl Noodle Soup - Hot and Spicy, 0.5 bowl | 190 | 28g | 7g | 4g | 0mg | 690mg | 1g | 1g | MONSTER ENERGY - Original Energy Drink, 8 fl. oz. (473 mL) | 110 | 27g | 0g | 0g | 0mg | 180mg | 27g | 0g | Lunch | Chic-fil-a - Chicken Nuggets, 12 pieces | 400 | 15g | 19g | 41g | 105mg | 1,590mg | 2g | 1g | Chic-fil-a - Waffle Fries Small, 1 container | 310 | 37g | 16g | 3g | 0mg | 140mg | 0g | 3g | Chic Fil A - Coke Medium, 20 oz | 170 | 47g | 0g | 0g | 0mg | 15mg | 47g | 0g | Chic Fil A - Icedream Cone-Small, 1 Cone | 170 | 31g | 4g | 5g | 15mg | 115mg | 25g | 0g | Dinner | Blaze's Pizza - Pizza, 3 SLICE 8.5 OZ | 2,400 | 333g | 60g | 108g | 36mg | 951mg | 4g | 3g | TOTAL: 3,750 518g 106g 161g 156mg 3,681mg 106g 8g
For breakfast, I did not have any time to prepare myself a breakfast meal as I woke up just in time to get ready for school then leave. I bought a cup of noodles from the gas station and a monster drink from the vending machine at school. After I ate my breakfast, physically I felt ok as the spice from the cup of noodles woke me up. Emotionally, I was focused on learning the new material for our first day of medsurg so I did not really focus on what I felt after I ate. I think I was in a good mood as I satisfied my hunger after I ate. Lunchtime I went to Chic-fil-a, I felt good after I ate except when I had the ice cream cone. I am lactose intolerance and my stomach got upset after the ice cream that I had. Physically, I felt great except after the ice cream when my stomach started hurting. Emotionally I was satisfied with what I ate because I think that my choice for lunch is healthier if I would have gotten McDonald’s for lunch. For dinner, I had 3 slices of pizza. Physically, it made me feel full but not to the point where I hated myself for it. Emotionally, I knew that I needed the energy before my game and I thought the pizza satisfied that need so I felt happy about my choice of food for dinner. Overall I think I had a good day in regards to my food intake this day. I needed a lot of energy before my basketball game and I think I supplied myself with enough energy that lasted me throughout the day and after my game. The only downside to my intake for that day is the cup of noodles and energy drink. I could have made a better choice for my breakfast meal but since I did not have time I resorted to something quick and easy.
January 29, 2016 FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber | Lunch | Carl's Jr - Spicy Chicken Sandwhich, 177 g | 490 | 43g | 29g | 14g | 40mg | 1,330mg | 6g | 3g | Mcdonald's - Medium Sprite, 1 cup | 210 | 56g | 0g | 0g | 0mg | 55mg | 56g | 0g | Sweet Tomatoes & Souplantation - Caesar Salad Asiago, 1 cup | 110 | 6g | 8g | 3g | 5mg | 95mg | 1g | 1g | Souplantation - Yankee Clipper Clam Chowder W/bacon, 1 cup | 270 | 18g | 19g | 9g | 50mg | 850mg | 1g | 1g | TOTAL: 1,080 123g 56g 26g 95mg 2,330mg 64g 5g I skipped breakfast again this day, I woke up late for my appointment so I did not have any time to prepare breakfast again. I went to Carl’s Jr. for lunch because I was late for a workshop at school. Lunch made me feel groggy and tired physically. When I was at the workshop I was sleepy and I was trying to hard not to fall asleep. Emotionally, I was not satisfied with what I ate and I was upset with myself for resorting to fast food for a meal. Souplantation should be under dinner and I messed up on that one. But for dinner I had Souplantation, physically I was so sleepy before I had dinner and after dinner I felt like I made it worse because I took advantage of the buffet style that they had there. I felt so full, tired and sleepy after dinner. Emotionally, again, I was upset with myself for binging. This day was just a bad day for me meal-wise. The strength is I tried to eat healthy after the bad start with a salad for dinner. But, the weakness is that I binged that night that it cancelled out the healthy part of my meal since I over-ate and took advantage of the buffet style. The quality and the choice of my meal, I thought was pretty balanced except for the fast food and soda.
January 30, 2016 FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber | Lunch | Outtakes - Tuna Croissant, 1 sandwich | 697 | 47g | 49g | 18g | 68mg | 1,135mg | 12g | 5g | Dunkin Donuts - Iced Latte, 1 medium coffee | 170 | 15g | 1g | 10g | 5mg | 140mg | 15g | 1g | Homemade - Pork Chops and White Rice, 1 oz pork chop, broiled. cup white rice, steamed. | 275 | 53g | 0g | 0g | 22mg | 19mg | 0g | 1g | Sausage - Sausage, 90 g (1 sausage) | 200 | 3g | 17g | 11g | 15mg | 300mg | 2g | 0g | TOTAL: 1,342 118g 67g 39g 110mg 1,594mg 29g 7g Again I skipped breakfast and apparently dinner this day. I think I got too occupied with studying that I forgot to eat dinner and just went straight to sleep when I got home. After lunch I felt full and did not feel hungry at all throughout the day. Physically I was fine, did not feel tired or groggy. Emotionally I was just stressed out with school and trying to prepare myself for clinicals and my classes. Overall my meal choice was not bad. I ate a lot of protein and carbs and fat, but I could have picked a better choice of source of fat, and how my protein is cooked and add some fiber into my diet. This day was just a bad day for my intake. I should have eaten dinner and breakfast to satisfy my daily caloric needs.
January 31, 2016 FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber | Dinner | Star's Jamaican Fried Dumplings - Fried Dumplings, 1 fried | 100 | 22g | 0g | 3g | 0mg | 210mg | 1g | 1g | Rice Gourmet - Chicken Fried Rice, 1.25 cup (187 g) | 250 | 42g | 5g | 11g | 30mg | 820mg | 2g | 2g | TOTAL: 350 64g 5g 14g 30mg 1,030mg 3g 3g I woke up late this day and I skipped breakfast and lunch. I woke up and went straight to studying. I did not feel hungry so I did not eat until dinner. After dinner, physically I finally felt like myself again as dinner gave me some energy. Emotionally, I felt like myself again also as before dinner I felt like I was down and sad and was just low on energy. My intake this day was ok, not too good as it consist of only fried food. I did not really have any fiber or a sufficient meal that is enough to supply my body with the proper nutrients and the right amount of energy source throughout the day.
February 1, 2016, this was the first day of night shift for clinicals and this was my intake for that day: FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber | Dinner | Allrecipes.com - Thai Yellow Chicken Curry, 1 c. | 500 | 22g | 36g | 0g | 58mg | 437mg | 0g | 4g | Taste Nirvana - Thai Coffee, 10.5 fl oz | 170 | 25g | 4g | 8g | 15mg | 210mg | 19g | 0g | Steggles - Chicken Satay Skewers, 4 Skewers | 268 | 8g | 12g | 32g | 0mg | 712mg | 3g | 0g | Rex Hospital Fried Rice - Fried Rice, 4 oz | 123 | 20g | 3g | 4g | 0mg | 270mg | 0g | 1g | Chinese - Steamed Pork Dumplings, 2 Dumpling | 220 | 30g | 8g | 9g | 36mg | 500mg | 10g | 0g | 7 Leaves - House Coffee, 1 Cup | 314 | 45g | 14g | 2g | 0mg | 0mg | 0g | 0g | Snacks | Maruchan - Cup of Noodles, 1 container (64g) | 290 | 39g | 12g | 7g | 10mg | 1,120mg | 2g | 2g | Trujitas - Chicharones, 100 g | 512 | 0g | 24g | 74g | 0mg | 0mg | 0g | 0g | Coffee - Coffee with Creamer, 8 oz | 35 | 5g | 2g | 0g | 0mg | 30mg | 5g | 0g |
TOTAL: 2,432 194g 115g 136g 119mg 3,279mg 39g 7g I skipped breakfast and lunch this day because I purposely woke up late since I have night shift for clinicals. Before clinicals I had Thai food for dinner. Physically, I felt sleepy after I ate since I ate too much again. I over ordered some food since I was craving for it and I felt bad if I did not finish it so I ended up eating the whole thing and it made me feel sleepy and tired. With that meal I was drinking Thai coffee to counter the sleepiness. It made me feel wired and jittery. Emotionally I was excited about clinicals and with the coffee it made me a little too hyper. For snack, which was our lunch break from clinicals, I had cup of noodles, coffee again and some chicharones from the vending machine. Physically it woke me up because of the coffee but it made me feel heavy and sloppy. The coffee kept me up throughout the night shift and it made me feel wired. Afterwards, when I got home I just crashed. Overall my intake was ok except for the fact that I over ate during dinner and made a horrible meal choice when I ate snack. I could have meal prepped for clinicals so I did not have to eat what I ate. My sodium intake was through the roof this day and it made my head feel heavy. I could have done better with my intake for this day.
February 2, 2016, I woke up late again this day since I slept at 7 in the morning because of my clinical shift. FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber | Dinner | Del Taco - Carne Asada Taco, 1 Taco | 150 | 22g | 4g | 9g | 20mg | 340mg | 1g | 3g | Wahoos - Fish Tacos, 1 fish taco | 210 | 0g | 0g | 0g | 0mg | 0mg | 0g | 0g | Buffalo Wild Wings - Side of Ranch Dressing, 2 oz | 300 | 2g | 32g | 0g | 10mg | 470mg | 2g | 0g | Wegmans - Buffalo Chicken Wings, 4 each | 390 | 1g | 33g | 23g | 100mg | 810mg | 0g | 0g | Pyramid - Hefeweizen, 24 fl. oz. | 290 | 22g | 0g | 0g | 0mg | 0mg | 0g | 0g | TOTAL: 1,340 47g 69g 32g 130mg 1,620mg 3g 3g After dinner, I felt ok, I did not eat that much food but I think the beer is what got me full. Physically I felt buzzed and full from the beer and a little gassy. Emotionally, I was ok because I was still tired from the shift from the night before. Overall my meal choice again could have been better. I could have picked something to match with the wings or the tacos that I ate that night. I could have avoided the wings since it had a lot of sodium in it.
February 3, 2016 FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber | Lunch | Subway - 6" Philly Cheesesteak ((10)), 6 " sandwich | 500 | 51g | 17g | 38g | 85mg | 1,280mg | 8g | 6g | Chips-lays - Bbq Chips, 4 container (10 oz--about 15 chips ea.) | 6,400 | 600g | 400g | 80g | 0mg | 6,000mg | 80g | 40g | Arizona - Iced Tea - Lemon Tea, 8 fl. oz. (240ml) | 90 | 25g | 0g | 0g | 0mg | 10mg | 24g | 0g | Dinner | meatball - Beef Meatball, 2 ball | 114 | 4g | 7g | 7g | 42mg | 268mg | 1g | 0g | Ronzoni - Spaghetti, 2 oz (56g) Dry | 210 | 42g | 1g | 7g | 0mg | 0mg | 2g | 2g | Arizona - Watermelon, 8 oz | 100 | 25g | 0g | 0g | 0mg | 10mg | 24g | 0g | Pringles - The Original, 28 grams (16 chips) | 150 | 15g | 9g | 1g | 0mg | 150mg | 1g | 1g | M&M's - Dark Chocolate, 0.25 cup | 210 | 29g | 10g | 2g | 5mg | 10mg | 24g | 2g | TOTAL: 7,774 791g 444g 135g 132mg 7,728mg 164g 51g For lunch I bought Subway, some chips, and an Arizona iced tea. Physically it supplied me with enough energy to stay up for class and be active and was able to concentrate. Emotionally, I felt upset again with myself because I bought a huge bag of chips that contained a lot of sodium. It made me feel somewhat lightheaded. For dinner, I felt heavy from the junk food that I ate and I felt sleepy and tired from the amount of sodium in my diet that day. Emotionally I was not really thinking of what I ate. I was stressed again because of school and the need to study and finish all the homework required. My intake for this day was okay. I could improve on adding more fiber to my diet and a better source of snack such as fruits or a yogurt. My Nutrient (Name) | Recommended Dietary allowances | Day One, January 27 | Day Two (I made up data) | Day Three | Day Four | Day Five | Day Six | Day seven | Carbohydrates | 194 | 247 | 518 | 123 | 118 | 64 | 194 | 47 | Fat | 52 | 141 | 106 | 56 | 67 | 5 | 115 | 69 | Protein | 78 | 111 | 161 | 26 | 39 | 14 | 136 | 135 | Fiber (g) | 38 | 17 | 8 | 5 | 7 | 3 | 7 | 3 | Sugar | 58 | 119 | 106 | 64 | 29 | 3 | 39 | 3 | Saturated | 17 | 202 | 20 | 19 | 19 | 0 | 15 | 11 | Polyunsaturated | NA | 25 | 0 | 0 | 0 | 0 | 0 | 105 | Monounsaturated | NA | 26 | 0 | 0 | 0 | 0 | 0 | 205 | Trans (g) | 0 | 1 | 0 | 0 | 4 | 0 | 0 | 1 | Cholesterol (mg) | 300 | 739 | 156 | 95 | 110 | 30 | 119 | 130 | Sodium (mg) | 2300 | 3470 | 3681 | 2330 | 1594 | 1030 | 3279 | 1620 | Potassium (mg) | 3500 | 3244 | 618 | 0 | 257 | 0 | 560 | 0 | Vitamin A % | 100% | 24 | 13 | 0 | 72 | 20 | 10 | 8 | Vitamin C % | 100% | 55 | 22 | 0 | 15 | 0 | 0 | 0 | Calcium % | 100% | 47 | 37 | 0 | 5 | 9 | 21 | 4 | Iron % | 100% | 59 | 30 | 0 | 20 | 10 | 34 | 14 |

I had a total of 20,749 Caloric intake, 2,102 grams of carbs, 1,003 grams of fat, 654 grams of protein, 1,511 mg of cholesterol, 24,732 mg of sodium, 527 grams of sugar, 101 grams of fiber. Based on my weekly intake I can sustain myself with enough energy for activities such as lifting weights and playing basketball but I also have a poor choice in my diet as part of the weakness in my weekly intake. I may have supplied my body with enough energy to keep up with the demands of working out and playing basketball but in exchange the amount of cholesterol and sodium that I take can and will put me at risk for different vascular diseases and heart diseases such as hypertension, CHF, MI, etc. I do not take drugs so it does not have any interaction with the food that I take. I am lactose intolerant and it changes the way I eat because I tend to avoid dairy products most of the time or I tend to watch how much dairy product I take because I do not want to have a diarrhea. I eat fast food most of the time because it is more affordable and it is faster to get. With the amount of time I have from going to school to studying, I find it hard to have time to prepare a healthy, well-balanced meal for myself everyday. Since I do not work anymore, I could not afford to buy healthier meals. There is a huge cultural influence with the way I eat. I am of the Filipino descent, naturally, Filipino’s eat food that is high in cholesterol, sodium, carbs, fat, and sugar. Almost every dish in the Filipino menu are fried, and if not they are high in sodium, sugar, fat, and cholesterol. I can change the way I cook my meal by choosing healthier choices to spice up my meal and put some flavor in them. I can also grill or steam my meat instead of frying them. Based on my height, weight, BMI, culture, activity level, and health, I am still within the healthy side of the spectrum. But based on the analysis of my daily and weekly intake, I will change the way I eat to healthier and more balanced diet. I lacked fiber and vitamins on my diet and I have tons of sodium and fat. I will cut on my fat, sodium, and carbohydrate intake. I will eat a minimum of four vegetables, a scoop of rice, a maximum of 10 oz. of meat per meal, and I will drink at least 6-8 glasses of water. I am going to replace salt with other means such as herbs, to make my food tastier. I will find a healthier choice of fat intake and read the labels such as buying meat with unsaturated fat. I will avoid eating fast food and junk food and give myself a day per month to enjoy them if I comply with not eating fast food and junk food. Since I am lactose, I will drink soy milk instead of regular milk for my regular calcium intake. I will limit my calorie intake when I am not going to work out around 1550 or below calories. I will also go back to exercising and lifting weights with my diet change to at least 5 times a week for an hour and two. For snacks, I will replace chips to fruits and other healthier choices such as yogurt.
I am planning to slowly implement them in my daily life. I will make a schedule so that I can better manage my time wisely so that I do not forget to eat and so that I can have more time to eat healthier food and still have the same amount of time I have to study and go to school and such. One of the obstacles I have to overcome is budget. I can’t afford really afford to buy food or ingredients that are healthier since I don’t work anymore. But to overcome that I can ask my mother, whom I still live with, to buy better choices of ingredients and food. I can help by educating her to help the family live a healthier lifestyle. This exercise helped me see the good and the bad of my daily intake. With the daily diary, people can keep track of their daily needs and where they exceed to meet the standards of living healthier. Why should we watch why we eat? Because it helps prevent the prevalence of different diseases and it helps us avoid further damage to our bodies. How should we avoid it? This exercise showed me that we could avoid it by choosing what we eat, how we prepare them, and how much we should eat. This exercise showed me that with the exercise, we could still eat some junk food or fast food every now and then and in moderation. The exercise influences what people ingest after they see the amount of nutrients and or detrimental nutrients in their food.

Reference:
Center for Disease Control and Prevention. (2015). Body Mass Index (BMI). Retrieved from http://www.cdc.gov/healthyweight/assessing/bmi/ FitnessHealth101. (2016) The HAMWI approach to determining your optimum weight.
Retrieved from http://www.fitnesshealth101.com/fitness/weight-loss/optimum- weight/hamwi-approach MyFitnessPal Calorie Counter. (2005). Retrieved February from https://www.myfitnesspal.com/

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