Diet analysis (average intake per day)

energy (kcal) : 2824.9
protein (g) : 93.4
total fat (g) : 64.5
saturated fat (g) : 24
carbohydrate (g) : 467.7
cholesterol (mg) : 256.8
calcium (mg) : 84
dietary fibre (g) : 13.3
sodium (mg) : 1745

The Recommended Daily Allowance (RDDA) is:
2392 kcal of energy
96.5g of protein
79.7g of fats
26.6g of saturated fats
358.8g of carbohydrate
239.2mg of cholesterol
1000mg of calcium
23.9g of dietary fibre
1595.7mg of sodium

Analysis: For the diet I have taken for the 3 days, the amount of energy, carbohydrates, cholesterol and sodium is more then the RDDA and the amount of dietary fibre is less then the RDDA. According to the food pyramid, I should consume 5 to 7 servings of rice each day. However, I am eating too much (eating 9 servings - this excess is burnt off during training ). Excess amount of sodium will increase the risk of heart related problems. Excess amount of cholesterol will increse the risk of getting high blood pressure, which would put you in danger of getting a heart attack. Dietary fibre should be increse as it helps reduce the risks of sickness. I also do not have enough calcium from the food I eat (although I'm outdoors most of the times - travelling to the pool and back home.) This might cause bone related problems