Diet Evaluation Logs

Diet Evaluation Logs

2019

These logs are continued from Diet Evaluation Logs - 2018. See the two part article Adjusted Values for Macronutrients, Electrolytes, and Water for why I adjusted some of DietPower's Personal Daily Allowances (PDAs) for these items. And see my books God-given Foods Eating Plan and Creationist Diet: Second Edition for details on the foods I consume and my general nutritional philosophy. Here I will be posting my monthly diet evaluations. I will be including each month's macronutrients, cholesterol, sodium, potassium, fiber, and all of the vitamins and minerals DietPower records.

Personal Daily Allowances

The Personal Daily Allowances (PDAs) are DietPower's version of the USDA's RDAs (Recommended Dietary Allowances). These are based on my gender and age (male, 54). But I adjusted some of them to levels I believe are better for me.

DietPower's default values are as follows:

Calories – 2193 (current budget + 30 day exercise average)

Macronutrient – Grams – % of Calories:
Fat – 60.92 g – 25%
Carb – 329 g – 60%
Protein – 82.24 g – 15%

Type of Fat – Grams – % of Total Fat – % of Calories:
Saturated Fat – 24.37 g – 40% – 10%
Polyunsaturated Fat – 18.28 g – 30% – 7.5%
Monounsaturated Fat – 18.28 g – 30% – 7.5%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Total Carbs – % of Calories:
Sugars – 65.79 g – 20% – 12%
Alcohol – 0 – 0% – 0%

Nutrient – Amount:
Cholesterol – 300 mg
Sodium – 1,300 mg
Potassium – 4,700 mg
Dietary Fiber – 30 g
Water – 125 fluid ounces

Unchanged:
Vitamin A – 900 mcg
Vitamin C – 90 mg
Calcium – 1,200 mg
Iron – 8 mg

Vitamin D – 400 IU
Vitamin E – 22 IU
Thiamin – 1,200 mcg (1.2 mg)
Riboflavin – 1,300 mcg (1.3 mg)
Niacin – 16 mg
Vitamin B6 – 1,700 mcg (1.7 mg)
Folate – 400 mcg
Vitamin B12 – 2.4 mcg

Phosphorus – 700 mg
Magnesium – 420 mg
Zinc – 11.0 mg
Copper – 900 mcg (0.9 mg)
Manganese – 2.3 mg
Selenium – 55 mcg

My adjusted values are:

Macronutrient – Grams – % of Calories:
Fat – 77.68 g – 32% (desired range: 30-35%)
Carb – 237.0 g – 43% (desired range: 40-45%)
Protein – 136.3 g – 25%

Type of Fat – Grams – % of Total Fat – % of Calories:
Saturated Fat – 19.16 g – 25% – 8%
Polyunsaturated Fat – 20.5 g – 25% – 8%
Monounsaturated Fat – 39.37 g – 50% – 16%
Trans Fat – 0 g – 0% (unchanged)

Sugar – Grams – % of Total Carbs – % of Calories:
Sugars – 71.57 g – 30% – 13%
Alcohol – 0 – 0% (unchanged)

Nutrient – Amount:
Cholesterol – 300 mg (not changed)
Sodium – 3,000 mg
Potassium – 4,700 mg (not changed)
Dietary Fiber – 40 g
Water – 125 fluid ounces

The indicated percentages below are based on the adjusted values. The Nutrient Quotient (NQ) is DietPower’s “grade” for my diet, which is also based on the adjusted values.

January 2019

Forthcoming.

February 2019

Forthcoming.

March 2019

Forthcoming.

April 2019

Forthcoming.

May 2019

Forthcoming.

June 2019

Forthcoming.