Where’s the Fat?
Once the meal in question was entered in the food tracker section of ChooseMyPlate.gov, a nutrients report was generated with the following data (“SuperTracker: My Foods. My Fitness. My Health.”).
1. The total calories from fat was 58%.
2. The total calories from saturated fat was 27%.
3. The total calories from monounsaturated fat was 20%.
4. The total calories from polyunsaturated fat was 6%.
5. When these results are compared to dietary recommendations for fat, there are a few concerns. Total calories from fat should not exceed 35% in a day, but this meal goes over that amount significantly. Also, the saturated fat in this meal alone is nearly quadruple the maximum daily recommendation. The monounsaturated fat was at the recommended limit, leaving no allowance for other meals. Only the polyunsaturated fat was under the guidelines.
6. Some better methods to prepare foods can help lower these bad fat percentages. For instance, instead of frying the steak, it could have been baked. Also boiling foods or using a slow cooker can reduce the amount of bad fat used. Good fats can be increased in the diet by consuming more of certain foods. Good fat foods include salmon, avocados, olive oil, and many types of nuts.
7. Although the previously studied meal does provide a balanced diet, there were too many bad fats. A few substitutions could improve the health of the meal. A healthy meal with a better balance of good to bad fat would be salmon baked with olive oil and lemon juice, asparagus with low-fat cheese sauce, baked potato with olive oil and salt, two whole wheat rolls, a glass of skim milk, and apples crisp for dessert. Coffee could still be part of a healthy meal, but skim milk would be a better alternative to half and half. With these foods, the average person would be well on their way to a balanced diet for the day.
Works Cited
"SuperTracker: My Foods. My Fitness. My Health." SuperTracker Home. USDA.gov, n.d.
Web. 27 Mar. 2017.
Nutrients Report 03/27/17 - 03/27/17
Your plan is based on a default 2000 Calorie allowance.
Nutrients
Target
Average Eaten
Status
Total Calories
2000 Calories
1258 Calories
Under
Protein (g)***
46 g
63 g
OK
Protein (% Calories)***
10 - 35% Calories
20% Calories
OK
Carbohydrate (g)***
130 g
170 g
OK
Carbohydrate (% Calories)***
45 - 65% Calories
54% Calories
OK
Dietary Fiber
25 g
17 g
Under
Total Sugars
No Daily Target or Limit
73 g
No Daily Target or Limit
Added Sugars
< 50 g
35 g
OK
Total Fat
20 - 35% Calories
29% Calories
OK
Saturated Fat
< 10% Calories
6% Calories
OK
Polyunsaturated Fat
No Daily Target or Limit
8% Calories
No Daily Target or Limit
Monounsaturated Fat
No Daily Target or Limit
13% Calories
No Daily Target or Limit
Linoleic Acid (g)***
12 g
8 g
Under
Linoleic Acid (% Calories)***
5 - 10% Calories
5% Calories
OK
α-Linolenic Acid (% Calories)***
0.6 - 1.2% Calories
0.6% Calories
OK
α-Linolenic Acid (g)***
1.1 g
0.9 g
Under
Omega 3 - EPA
No Daily Target or Limit
702 mg
No Daily Target or Limit
Omega 3 - DHA
No Daily Target or Limit
983 mg
No Daily Target or Limit
Cholesterol
< 300 mg
103 mg
OK
Minerals
Target
Average Eaten
Status
Calcium
1000 mg
645 mg
Under
Potassium
4700 mg
2653 mg
Under
Sodium**
< 2300 mg
1941 mg
OK
Copper
900 µg
942 µg
OK
Iron
18 mg
9 mg
Under
Magnesium
310 mg
227 mg
Under
Phosphorus
700 mg
1100 mg
OK
Selenium
55 µg
142 µg
OK
Zinc
8 mg
6 mg
Under
Vitamins
Target
Average Eaten
Status
Vitamin A
700 µg RAE
368 µg RAE
Under
Vitamin B6
1.3 mg
1.3 mg
OK
Vitamin B12
2.4 µg
5.0 µg
OK
Vitamin C
75 …
