My nutritional analysis

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My nutritional analysis

For this blog, I wanted to complete my nutritional analysis on MY OWN diet! When I tell people I’m a Dietitian, they often assume I’m the ‘food police’ and that my diet must be perfect. I hope to show you how much I’ve learnt from my nutritional analysis. Like most people, my diet has many areas for improvement….

My nutritional analysis – What did I learn?

To complete my nutritional analysis, I needed to fill in a 7 day food diary. This was a learning experience on it’s own and helped me to think more about the food I was eating. It revealed how much food I pop into my mouth whilst preparing and cooking meals! Knowing that I was putting the information through the computer made me cringe on a number of occasions! It helped me to understand how clients often feel judged when coming to see a Dietitian. But we aren’t there to judge, just to support you in making improvements to your diet and more importantly your health. Advice I often had to remind myself of during my ‘food diary’ week!!

my nutritional analysis

my nutritional analysis

My nutritional analysis – The good!

I was pleased to learn that I met my nutritional requirements for energy, fluid, fibre and the majority of vitamins and minerals.  This didn’t surprise me too much. As a Dietitian, I see food positively! Food to me is a wonderful and often unique combination of vitamins, minerals, carbs, protein, fat and fibre that my body needs to function. This is reflected in my nutritional analysis, as I’m usually (and often sub consciously) totting up my Calcium, Iron, fruit and veg intake during the day.

 

My nutritional analysis – The ‘needs improving’

My dietary Vitamin D intake came out disappointing at just 2ug per day, less than 50% of the debated Recommended Daily Allowance (RDA) for Vitamin D. This fat soluble ‘vitamin’ is essential for bone health and has many other important roles in the body. I have in the past (when pregnant and breastfeeding) taken a multivitamin containing Vitamin D, however, I’m now trying to meet my requirements ‘naturally’ through diet and the much awaited sunshine.

Vitamin D is also known as ‘the sunshine vitamin’ as our skin synthesises it in response to sunlight.  A little vitamin D piece of trivia for you….

My nutritional analysis

My nutritional analysis

We synthesis Vitamin D when our shadow is smaller than our height!

I have to admit, I have measured my shadow on a few occasions! Generally in the UK, our shadow is smaller than our height from April to September, in the middle of the day. So sensible sun exposure during these summer months (for me – 20 minutes a day, before applying sun screen should do it), synthesises our much needed Vitamin D levels.

In spring, our Vitamin D levels are at their lowest, therefore food sources of Vitamin D become increasingly important. Found in oily fish, eggs, milk, fortified breakfast cereal and margarine. I’ll be upping these in my diet in preparation for a good British summer!

my nutritional analysis

my nutritional analysis

Check out my Vitamin D easy pizza recipe for a delicious (and kid friendly) way of topping up your dietary Vitamin D and Omega 3 intake.

Want to know more about Vitamin D? This Youtube clip staring Dietitian – Dr Carrie Ruxton explains more.

My nutritional analysis – The ‘needs improving’ ++

my nutritional analysis

my nutritional analysis

My nutritional analysis showed that my salt intake was higher than the recommended maximum level of 6g per day. I was really shocked by this! As a Dietitian, I don’t add salt to my cooking or at the table, and as a Mum, I’m very aware of avoiding high salt snacks. Admittedly, my salt intake may have been skewed by a night out with friends, where we shared a delicious platter of salami, pastrami, cheese, bread and olives. As it wasn’t a ‘norm’ for me – I thoroughly enjoyed it! That meal aside, I am now paying closer attention to the salt content of foods by label reading and reducing the salt content of gravy and soup by keeping it home made and flavouring with home made meat/veggie stock, herbs, spices and lemon juice.

Personally, I’ve found it really useful completing my nutritional analysis. Sometimes we can be so focused on one area of our diet that we struggle to see the bigger picture and see our diet as a whole – influencing our current and long term health.

Want to optimise your nutrition and your health?

Interested to know what vitamin & mineral supplements you do or don’t need?

Training for a 10k/marathon/triathlon and want to optimise your diet to get that PB?

Trying to lose weight and don’t know where to start?

Would you like Sian at ‘The Internet Dietitian.com’ to complete YOUR nutritional analysis?

Prices – my nutritional analysis

£49/ £59  3 day / 7 day computerised dietary analysis + written report
 Dietitian recommendations

 

E-mail Sian –  info@theinternetdietitian.com to book a ‘my nutritional analysis‘ package and I will e-mail or post (extra £2) a food diary and further info.

photos by: Jasmic & stlbites.com
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Registered Dietitian and owner of The Internet Dietitian.com. Passionate about family nutrition and the dietary treatment of Irritable Bowel Syndrome (IBS) Busy mum of 3 little uns. Cheshire, UK

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Leave A Reply (5 comments so far)


  1. May
    3 years ago

    How many calories in a table spoon of linseed.
    Thank you
    Regards
    May


    • Sian Riley
      3 years ago

      Hi May,
      A tablespoon of ground linseeds weighs just less than 10g, giving a calorie content of approximately 56kcal. Most of those calories come from the ‘released’ fats, including the essential omega 3 fatty acids discussed in the blog post (http://theinternetdietitian.com/the-benefits-of-linseed/). Whole linseeds ‘release’ less of their fatty acids, so you don’t get their omega 3 goodness, but they will have a reduced calorie content of less than 56kcal per tablespoon.
      Hope that answers your question?
      Sian


  2. Sharen okeefe
    8 months ago

    Dear Sian

    Are you still carrying out diet analysis? I would really like my done. I am a fussy eater and aware that I need to ensure I am getting enough vitamins and minerals. I also don,t drink enough fluids throughout the day.

    Look forward to hearing from you.

    Sharen


    • Sian Riley
      8 months ago

      I’ve emailed you Sharen.
      Best wishes
      Sian

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