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    Nutrition Assignment

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    Chieng37
    The document summarizes a nutrition assignment which includes: 1) A 24-hour food recall listing foods consumed from morning to night on April 21st. 2) Calculation of macronutrients and micronutrients consumed using a nutrition app. 3) Comparison of nutrient intake to Malaysian RNI and discussion of recommended diet.

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    Nutrition Assignment

    Uploaded by

    Chieng37
    99 views2 pages
    The document summarizes a nutrition assignment which includes: 1) A 24-hour food recall listing foods consumed from morning to night on April 21st. 2) Calculation of macronutrients and micronutrients consumed using a nutrition app. 3) Comparison of nutrient intake to Malaysian RNI and discussion of recommended diet.

    Original Description:

    Assess daily nutrition and compare to Malaysia RNI to check whether I have meet the RNI

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    The document summarizes a nutrition assignment which includes: 1) A 24-hour food recall listing foods consumed from morning to night on April 21st. 2) Calculation of macronutrients and micronutrients consumed using a nutrition app. 3) Comparison of nutrient intake to Malaysian RNI and discussion of recommended diet.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    99 views2 pages

    Nutrition Assignment

    Uploaded by

    Chieng37
    The document summarizes a nutrition assignment which includes: 1) A 24-hour food recall listing foods consumed from morning to night on April 21st. 2) Calculation of macronutrients and micronutrients consumed using a nutrition app. 3) Comparison of nutrient intake to Malaysian RNI and discussion of recommended diet.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    NUTRITION ASSIGNMENT

    1. Use the 24-hour recall method and list the foods consumed from morning to night on 21 st
    April 2021.

    Morning
     2 slice of bread, 2 pieces of kuih, I cup of tea
     2 ginger capsules, 6 spirulina tablets
     1 B-complex effervescent

    Afternoon
     ½ bowl of rice, tofu, a portion of octagonal loofah melon, 1 piece of chicken breast

    Dinner
     ½ bowl of rice, 1 egg, a portion of bean sprout, 1 piece of chicken breast
     before sleep 1 tablet of vit C
    *2L of plain water or more is consumed per day*
    Weight = 46kg
    Height = 157.7cm
    BMI = 18.5

    2. Use any app from play store to calculate the macro and micronutrient consumed.

    Macronutrients
     Energy 1819.76kcal
     Protein 233.84g
     Fat 17.2g
     Carbohydrates 182.4g
    Micronutrients
     Vit A (342μg)
     Vit B1 (15mg)
     Vit B2 (15mg)
     Vit B3 (50mg)
     Vit B5 (23mg)
     Vit B6 (10mg)
     Vit B7 (150μg)
     Vit B9 (400μg)
     Vit B12 (10μg)
     Vit C (1500mg)
     Calcium (1434mg)
     Magnesium (100mg)
     Zinc (10mg)
     Sodium (1604mg)
     Iron (120mg)
    3. Compare with the RNI for Malaysia and discuss your final recommended diet for yourself.
    Marks 10.

    Requirements RNI Myself Diet


    Energy 1610kcal 1819.76kcal
    Protein 53g 233.84g
    Thiamine 1.1mg 15mg
    Riboflavin 1.1mg 15mg
    Niacin 14mg 50mg
    Pantothenic 5.0mg 23mg
    Pyridoxine 1.3mg 10mg
    Folate 400μg 400μg
    Cobalamin 4.0μg 10 μg
    Vit C 70mg 1500mg
    Vit A 600μg 342μg
    Calcium 1000mg 1434mg
    Zinc 4.7mg 10mg
    Iron 100mg 120mg
    Sodium 1500mg 1604mg
    Magnesium 310mg 100mg

    Amount of energy taken is normal, whereas I should decrease the amount of protein intake or
    increase daily activities (such as having aerobic exercise for at least 1.5 hours). The micronutrients
    intake is met, and I should reduce the amount of intake for all vitamins except vitamin A. I should
    have gone for outdoor exercise to increase vitamin D in my body and take vegetables that are rich in
    vitamin E foods or vegetables or fruits such as spinach, avocado, broccoli. It might be hard for me to
    find a source of vitamin E since the uni cafeteria does not provide such vegetables or fruits. Some of
    the trace elements are lacking in my meals, will try to sort it out.

    I will maintain the supplements that I take every day (such as ginger capsule, spirulina tablets etc.) to
    ensure my body health. Will continue to control the amount of daily carbohydrates intake and try to
    ingest more vegetables and obtain fruits to have a balanced diet (hope Cafeteria can provide more
    variety of vegetables for us). For e.g. ½ bowl of rice, with at least to types of green vegetables and 1
    portion of meat.

    Lots of trace minerals which are not consumed by me, I will try to figure out a way to solve it to meet
    the RNI that I should have taken (maybe buy supplements online though, HAHAHAHAHAH).

    At least 3 times a week of aerobic exercise and each time not less than 1.5 hours, stretching after
    exercise. Maintain to have at least 2L of filtered or plain water per day.

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