Energy and a 24hr diet recall analysis

This is a 24hr Diet analysis of the 62-year young man.

In the analysis, we see about 3/4 of energy needs are met for the day – which in principle indicates that a little more food could be eaten to make up for the shortfall in some of the nutrients.

Full Analysis along with Energy expenditure data is online here

We also estimated this gentleman’s energy requirements for a day based on height, weight, age, and gender using the Food Synergy Calculator so as to give an even more refined estimate of energy needs for the day based on energy consumed during the day doing various physical and sedentary activities.
(Food Synergy Energy Calculator includes BMR and BMI )

This indicated that required energy intake for this individual could be about 1000kj higher than the RDI. More opportunity to get more nutrients in the body.

However, if trying to loose weight then restricting calorie intake is one way forward. Protein intake is fine while fibre intake is only at about half the daily recommended intake.

Vitamins B12, B2, B6 and B3 intake is fine while most of the others have room for improvement especially Folate, Vitamin K and Vitamin E. Interestingly, these 3 vitamins are abundant in green leafy vegetables which are very low in this gentleman’s diet. (as seen from the foods in the 24hr recall)

Selenium intake is probably overestimated as Selenium is naturally low in Australian soils. About half the other essential minerals have room for improvement.

Most of the fat is saturated fat that would predominantly come from the meat and dairy in this diet. Omega 9 (oleic acid found in olive oil) could be increased at the expense of the saturated fat to improve possible health outcomes while the omega 3 intake could also be tweaked (some small oily fish).

Note generous caffeine intake and possibly higher fluoride intake if only unfiltered tap water was used.

Here is what this man ate in the 24hrs and following this is the full analysis as a downloadable PDF