From my dietary analysis, I found that my caloric intake is less than the recommended level for my sex, weight, and activity level. I typically get more than the recommend number of calories from protein but not enough from fats and carbohydrates. Because of this, my diet is lacking in dietary fiber and good fat sources (monounsaturated and polyunsaturated). With regards to vitamins, my diet is lacking in the following: Vitamin A, B1, B2, B3, B6, D, E, and folate.
I am, however, meeting the recommended daily allowance of B12 and C. For the minerals, my diet is deficient in calcium, magnesium, phosphorus, and potassium. My diet does meet the recommended daily allowance of iron, sodium, and zinc. Suggested Modifications In order to maintain my current weight and activity level, I need to add approximately 400 calories per day. Since my activity level is currently low active, I should also aim to increase my activity level to active. This increase in activity level will require more calories.
Therefore, I should aim to add about 600 calories per day. These extra calories can be added in the form of healthy snacks or additions to my regular three meals. As I need more carbohydrates and fat to balance my protein intake, these snacks should include complex carbohydrates and monounsaturated and polyunsaturated fats. I could eat almonds as a snack or add nuts to my pancakes. These nuts would add calories to my diet and increase the percentage of good fats. I could also have a whole grain bagel for a snack.