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Diet Evaluation Logs

2018

by Gary F. Zeolla

These logs are continued from Diet Evaluation Logs - 2017. 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 – 600 mg
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 2018

Bodyweight:
12/31/17 - 118.8
1/31/18 - 122.8

I regained the weight back I had lost over the holidays form not feeling well. But that now has DietPower thinking I am eating too much.

Calories – 2314 – 102%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 82.2 g – 110% – 29%
Carb – 294.0 g – 130% – 46%
Protein – 156 g – 119% – 25%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 19.8 g – 108% – 7.7%
Polyunsaturated Fat – 21.8 g – 119% – 8.5%
Monounsaturated Fat – 31.5 g – 84% – 12.3%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 90.3 g – 132% – 15.6%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 446 mg – 74%
Sodium – 2906 mg – 97%
Potassium – 5979 mg – 110%
Dietary Fiber – 56.4 g – 141%
Water – 116 fl. oz. – 92%

Nutrient – Amount – % of PDA:
Vitamin A – 1855 mcg – 206%
Vitamin C – 281 mg – 312%
Calcium – 1480 mg – 148%
Iron – 19.7 mg – 246% 

Vitamin D – 348 IU – 58%
Vitamin E – 32.7 IU – 148%
Thiamin – 2099 mcg – 175%
Riboflavin – 3148 mcg – 242%
Niacin – 24.4 mg – 152%
Vitamin B6 – 3088 mcg – 182%
Folate – 567 mcg – 142%
Vitamin B12 – 9.26 mcg – 386%

Phosphorus – 2282 mg – 326%
Magnesium – 653 mg – 156%
Zinc – 16.2 mg – 147%
Copper – 2327 mcg – 259%
Manganese – 7.18 mg – 312%
Selenium – 188 mcg – 342%

Nutrition Quotient:
123, ++

The higher fiber amount is due to taking a fiber supplement, Optimum's Fitness Fiber. It helps keep me "regular."

 

February 2018

Bodyweight:
1/31/18 - 122.8
2/28/18 - 121.8

Calories – 2286 – 102%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 84.2 g – 100% – 30%
Carb – 287.0 g – 111% – 45%
Protein – 152 g – 103% – 25%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 19.4 g – 93% – 7.6%
Polyunsaturated Fat – 22.6 g – 108% – 8.9%
Monounsaturated Fat – 32.3 g – 75% – 12.7%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 82.2 g – 106% – 14.4%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 474 mg – 79%
Sodium – 2786 mg – 93%
Potassium – 5009 mg – 107%
Dietary Fiber – 57.2 g – 143%
Water – 112 fl. oz. – 89%

Nutrient – Amount – % of PDA:
Vitamin A – 1804 mcg – 201%
Vitamin C – 278 mg – 308%
Calcium – 1437 mg – 144%
Iron – 19.7 mg – 247% 

Vitamin D – 336 IU – 56%
Vitamin E – 31.1 IU – 142%
Thiamin – 1993 mcg – 166%
Riboflavin – 3156 mcg – 243%
Niacin – 22.7 mg – 142%
Vitamin B6 – 2941 mcg – 143%
Folate – 568 mcg – 142%
Vitamin B12 – 9.89 mcg – 370%

Phosphorus – 2189 mg – 313%
Magnesium – 629 mg – 150%
Zinc – 15.1 mg – 137%
Copper – 2159 mcg – 240%
Manganese – 6.54 mg – 284%
Selenium – 174 mcg – 316%

Nutrition Quotient:
148, Genius

 

 

March 2018

Bodyweight:
2/28/18 - 121.8
3/31/18 - 121.4

Calories – 2249 – 100%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 82.7 g – 104% – 30%
Carb – 284.0 g – 117% – 46%
Protein – 153 g – 109% – 24%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 20.2 g – 103% – 8.0%
Polyunsaturated Fat – 22.9 g – 116% – 9.2%
Monounsaturated Fat – 29.3 g – 73% – 11.7%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 80.1 g – 109% – 14.2%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 469 mg – 78%
Sodium – 2794 mg – 93%
Potassium – 4961 mg – 106%
Dietary Fiber – 60.2 g – 151%
Water – 114 fl. oz. – 91%

Nutrient – Amount – % of PDA:
Vitamin A – 1705 mcg – 189%
Vitamin C – 267 mg – 297%
Calcium – 1447 mg – 145%
Iron – 20.5 mg – 256% 

Vitamin D – 357 IU – 59%
Vitamin E – 32.0 IU – 145%
Thiamin – 1979 mcg – 165%
Riboflavin – 3066 mcg – 236%
Niacin – 22.4 mg – 140%
Vitamin B6 – 2865 mcg – 169%
Folate – 549 mcg – 137%
Vitamin B12 – 9.98 mcg – 374%

Phosphorus – 2230 mg – 319%
Magnesium – 650 mg – 155%
Zinc – 15.0 mg – 136%
Copper – 2121 mcg – 236%
Manganese – 6.39 mg – 278%
Selenium – 167 mcg – 304%

Nutrition Quotient:
124, A++

 

April 2018

Forthcoming.

 

May 2018

Forthcoming.

 

June 2018

Forthcoming.

July 2018

Forthcoming.

 

August 2018

Forthcoming.

September 2018

Forthcoming.

October 2018

Forthcoming.

 

November 2018

Forthcoming.

December 2018

Forthcoming.

 

All of 2018

Forthcoming.

Diet Evaluation Logs 2018. Copyright 2018 by Gary F. Zeolla.

These logs are continued at: Forthcoming.

These logs were posted after each month.

Powerlifting and Strength Training
Powerlifting and Strength Training: My Diet/ Eating Plan

Nutrition
Nutrition: My Diet Evaluations

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