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I didn't expect that I consume less micronutrients than RDIs

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My diet has a good mix of protein, carbs and fats but there’s a lot of sugar and saturated fat. The orange juice, yogurt and cereal all contribute to high sugar levels, which can lead to energy crashes. Overall, it's not terrible, but it could be a lot better with small changes!

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I have also created a food label for my recipe by using the explore food app, during our online classes

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Explore Food - Recipe Summary - Google Chrome 3_29_2025 3_58_30 PM

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I must increase fiber by adding whole grains and vegetables, reducing refined carbs and replacing high-fat processed foods with lean proteins and healthy fats like nuts or olive oil.

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I see that my diet is high in fat intake (saturated fats) and sugary due to the cereals probably. I had many refined carbohydrates with the bread and the pastries and the fibre was low.

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I think the sweets and cereals make it a bit heavy on sugar and fat.

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I think my diet can become healthier by eating more whole grains and vegetables, and cut down the processed food

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My diet is good in protein and fiber but is high in sugar and fat, especially from sweets, flavored yogurt and fruit juice. I can choose plain yogurt, eat whole fruits instead of juice and reduce processed snacks to make it healthier.

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i should prefer whole fruits

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Here is my diet analysis

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Hello these are my calculations for my diet. it seems high in protein and moderate in fiber but low in sugar which is good I think. However, fat intake is a bit high, mostly from omelette and tuna in oil. Overall it is nutritious and protein-rich