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Two-Day Dietary Analysis

Mark Korol

Holyoke Community College

Nutrition 101: Introduction to Nutrition

Dr. Patricia Mantia

February 2, 2025
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Two-Day Dietary Analysis

In this essay, I’m going to analyze my diet during two days by using the online service

MyFitnessPal. This work is kind of a reflection of my eating habits that will help me figure out

what I am eating and how it influences my body and how I can improve. I will tell you what I

ate, how many calories I used, and how I am planning to switch my diet someday.

To understand both the BMR and RMR systems the Mifflin-St Jeor equation is standard

practice (Abreu, M. (2023, May 16). Mifflin-St. Jeor for Nutrition Professionals. Nutrium Blog.

https://nutrium.com/blog/mifflin-st-jeor-for-nutrition-professionals/). This system uses the

calculation (10 * weight in kg) + (6.25 * height in cm) - (5 * age in years) + 5 (Diego Oliveira

Sanchez and Magda Sternik. (n.d.) TDEE calculator. TDEE Calculator | NutriAdmin Free Tools.

https://nutriadmin.com/tools/tdee-calculator). (10 * 60 kg) + (6.25 * 180 cm) - (5 * 17 years) + 5

= 600 + 1125 - 85 + 5 = 1645 – as a means to set up the quantity of calories consumed in an

average day.

RMR is calculated using an activity multiplier: 1.375; therefore, RMR equals 1645 *

1.375 = 2261 calories per day. And this fact is how much energy I need if I have a small exercise

activity level.

Day one,

Breakfast (865 calories)

Products Quantity Calories

Olive oil 1 tbsp 119 cal

Apples 3 104 cal * 3 = 312 cal

White bread 1 slice 75 cal

Milk whole 1 cup 149 cal

Water 2 cups (8 fl oz) 0 cal

Eggs 3 210 cal

Lunch (806 calories)

Products Quantity Calories

Protein Bar—Pure Protein 1 Bar (50g) 200 cal

Chocolate milk, reduced fat 2 cups 188 cal * 2 = 376 cal

French Fries Small 1 order 230 cal

Supper (1581 calories)

Products Quantity Calories

Borscht 3 cups 146 cal * 2 = 292 cal

White bread 3 slices 75 cal * 3 = 225 cal

Sour cream 1 tbsp 30 cal

Cookie (type 1) 2 310 cal * 2 = 620 cal

Cookie (type 2) 2 265 cal

Milk whole 1 cup 149 cal

Day two

Breakfast (832 cal)

Products Quantity Calories

Sour cream 2 tbsps 30 cal * 2 = 60 cal

Coffee with Cream 1 cup (8 fl oz) 34 cal

White bread 2 slices 75 cal * 2 = 165

Banana 1 medium 114 cal

Chocolate Candy Bar 1 bar 240 cal

Eggs 1 70 cal

Milk, whole 1 cup 149 cal

Bottled water 1 cup 0 cal

Lunch (1370 cal)

Products Quantity Calories

Borscht 3 cups 146 cal * 2 = 292 cal

Tea 250 ml 0 cal

Sour cream 1 tbsp 30 cal

Black bread 100 grams 202 cal

Regular French Fries 1 container 320 cal

Crispy chicken 1 grill 226 cal

Caramel iced coffee 13.7 oz 300 cal

Supper (1461 cal)

Products Quantity Calories

Tea 250 ml O cal

Oreo Cookies 6 320 cal

Chocolate candy 1.2 oz 170 cal

Nutella 4 tbsps 400 cal

Mashed Potatoes 1 cup 237 cal

Chicken breast, grilled 3 ounces 150 cal

Salad 2 cups 90 cal

Carrot Juice 1 cup (8 fl oz) 94 cal

Bottled water 1 cup 0 cal

Overall table:

Food Intake Day 1st (calories) Day 2nd (calories)

Breakfast 865 832

Lunch 806 1370

Supper 1581 1461

Total: 3,252 3,663

By looking at the table, my diet during these two days has some differences, and I used around

3500 calories.

Activity and caloric balance: On the first day I consumed 3,252 calories, which is 991

calories more than my RMR; on the second day I consumed 3,663 calories, which is 1,402

calories more than my RMR, and I am spending about 100 calories in one day based on my

fitness bracelet.

In these two days, I had excess calories. Constant excess calories can lead to weight gain and

other health diseases.

Nutritional Value: Macro and Micronutrients, let’s see what macro and micronutrients I

was getting.

Day First:

Macronutrients:

● Carbohydrates: plenty, mostly from white bread, apples, and borscht.

● Protein: little, from candy bars, milk, and eggs.

● Lipids: A lot, from butter, milk, and cookies.

Micronutrients:

● Vitamin A, from borscht and carrot juice.

● Potassium, from milk and banana.

● Calcium from milk.

● Iron from eggs.

● Fiber: small quantity.

Liquids:

Approximately one liter of water, two cups of tea, a cup of carrot juice, one caramel coffee, and

one cup of coffee with cream.

These two days, my diet was kind of unbalanced, with excess fats and carbs, a lack of

protein and fiber, and lots of processed foods. My recommendations are that I need to rethink my

diet. Consume more fiber, which is in grain products, vegetables, and fruits. My protein adds

more fish, eggs, beans, and meat. Consume less sugar and processed foods, and drink more

water.

Social factors have a big impact on my diet; food access and price have a big impact on

nutrition. If I earned less money, I would probably eat cheaper and simpler food, which shows it
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is not always healthy. In different countries, the nutrition probably will be different, depending

on availability and local products and culture.

Analyzing my diet helped me to discover that I eat unbalanced. I need to make some

changes to feel better and healthier in the future.

References

MyFitnessPal. (2025, January 31). https://www.myfitnesspal.com/food/diary?date=2025-

01-31

MyFitnessPal. (2025b, February 1). https://www.myfitnesspal.com/food/diary?

date=2025-02-01

BMR calculator. (n.d.)https://www.calculator.net/bmr-calculator.html

Abreu, M. (2023, May 16). Mifflin-St. Jeor for nutrition Professionals. Nutrium Blog.

https://nutrium.com/blog/mifflin-st-jeor-for-nutrition-professionals/

Diego Oliveira Sanchez and Magda Sternik. (n.d.) TDEE calculator. TDEE Calculator |

NutriAdmin Free Tools. https://nutriadmin.com/tools/tdee-calculator