Example

• Calculating my needs

• Tracking my needs

  • Breakdown

• Fulfilling my needs

  • Setting goals
  • Building patterns and habits

This example demonstrates calculating, tracking, and fulfilling the need to eat.

Calculating my needs

As a 25-year-old male who is 5'10", weighs 125 pounds, and is moderately active, the USDA's Dietary Reference Intake (DRI) Calculator states that my personal nutrition needs are:

• 3.7 liters (or 16 cups) of water
• 2493 calories (10,430 kJ)
• 280–405 grams of carbohydrates
• 38 grams of fiber
• 45–64 grams of protein
• 55–97 grams of fat
• 900 mcg of vitamin A
• 90 mg of vitamin C
• 15 mcg of vitamin D
• 1.3 mg of vitamin B6
• 15 mg of vitamin E
• 120 mcg of vitamin K
• 1.2 mg of thiamin
• 2.4 mcg of vitamin B12
• 1.3 mg of riboflavin
• 400 mcg of folate
• 16 mg of niacin
• 0.55 g of choline
• 5–10 mg of pantothenic acid
• 30 mcg of biotin
• 1000 mg of calcium
• 2.3 g of chloride
• 35 mcg of chromium
• 4 mg of fluoride
• 150 mcg of iodine
• 8 mg of iron
• 400 mg of magnesium
• 2.3 mg of manganese
• 45 mcg of molybdenum
• 0.7g of phosphorus
• 4.7 g of potassium
• 55 mcg of selenium
• 1.5 g of sodium
• 11–15 mg of zinc
• 2 mg of copper

Tracking my needs

Using the objective measurements of nutritional needs, I try to measure the amount of nutrients that my body absorbs, based on the foods I eat throughout the day.

Breakdown

Calculate the amount of nutrients in each food eaten.

I ate one bowl of pho that had approximately:

• 400 calories
• 40 grams of carbs
• 30 grams of protein
• 6 grams of fat
• 600 mg of sodium
• 4 mg of iron
• 9 mg of vitamin C
• 40 mcg of vitamin A
• 50 mg of calcium

I ate 3 slices of Hawaiian pizza.

• Each slice of Hawaiian pizza had approximately:

  • 250 calories
  • 35 grams of carbs
  • 11 grams of protein
  • 9 grams of fat
  • 180 mg of potassium
  • 420 mg of sodium
  • 2 mg of iron
  • 12 mg of vitamin C
  • 55 mcg of vitamin A
  • 210 mg of calcium

• Multiplied by 3, the sum nutritional value was:

  • 750 calories
  • 105 grams of carbs
  • 33 grams of protein
  • 27 grams of fat
  • 540 mg of potassium
  • 1260 mg of sodium
  • 6 mg of iron
  • 36 mg of vitamin C
  • 165 mcg of vitamin A
  • 630 mg of calcium

Calculate the sum of nutrients consumed.

Altogether, I absorbed approximately:

• 1.2 liters of water
• 1150 calories
• 145 grams of carbs
• 63 grams of protein
• 33 grams of fat
• 205 mcg of vitamin A
• 45 mg of vitamin C
• 680 mg of calcium
• 10 mg of iron
• 540 mg of potassium
• 1860 mg of sodium

Fulfilling my needs

If I subtract my current nutritional fulfillment for the day from my calculated daily needs, then I know that I still need:

• 2.5 liters of water
• 1343 calories
• 135–260 grams of carbohydrates
• 38 grams of fiber
• 0 grams of protein
• 22 grams of fat
• 695 mcg of vitamin A
• 45 mg of vitamin C
• 15 mcg of vitamin D
• 1.3 mg of vitamin B6
• 15 mg of vitamin E
• 120 mcg of vitamin K
• 1.2 mg of thiamin
• 2.4 mcg of vitamin B12
• 1.3 mg of riboflavin
• 400 mcg of folate
• 16 mg of niacin
• 0.55 g of choline
• 5–10 mg of pantothenic acid
• 30 mcg of biotin
• 320 mg of calcium
• 2.3 g of chloride
• 35 mcg of chromium
• 4 mg of fluoride
• 150 mcg of iodine
• 0 mg of iron
• 400 mg of magnesium
• 2.3 mg of manganese
• 45 mcg of molybdenum
• 0.7g of phosphorus
• ~4 g of potassium
• 55 mcg of selenium
• 0 g of sodium
• 11–15 mg of zinc
• 2 mg of copper

I'm planning to make a stir fry as a final meal for the day, so I want to ensure I include foods that are rich in the nutrients I still need. I'll use brown rice, carrots, broccoli, spinach, peppers, and onions. However, even this still leaves me with a need for:

• 600 calories
• 12 grams of carbohydrates
• 25 grams of fiber
• 150 mcg of vitamin A
• 4 mg of vitamin C
• 2.4 mcg of vitamin B-12
• 12 mg of vitamin E
• 15 mcg of vitamin D
• 28 mcg of vitamin K
• 250 mg of calcium
• 2 mg of potassium

Setting goals

Given my nutritional deficit, I know that my eating pattern is not sustainable in the long run for healthy eating and the fulfillment of my needs. Tomorrow I will need to make up for this deficit of nutritional value by eating higher calorie meals that incorporate more carbohydrates, fiber, vitamins, calcium, and potassium. Furthermore, I consumed nearly 1000 mg of sodium more than I needed, so I should limit my sodium intake tomorrow.

Building patterns and habits

Over the course of the week, I will strive to keep track of which foods and meals were most nutritious and incorporate them into a regular diet.