Carbohydrates

To determine the level of my fiber intake from a 3 day sample of my diet, I performed a Prospective Diet Analysis. On average, I consumed 22.3 grams of fiber, just missing the recommendation of 25 grams. Coherent to the findings of the related studies, my cholesterol intake decreased and by the third day totaled 124.5 mg, which relates to 42% of the Daily Recommended Intake of 300 mg.

Changes that I would make among my vegetables, fruits, meat and meat alternatives and grain choices to increase my fiber intake would be to eat whole fruits instead of drinking fruit juice,

1. How did the Dietary Analysis affect your understanding of your current health? Did you identify any particular habits that may be increasing your risk for chronic diseases?

2. Plenty of potatoes, bread, rice, pasta and other starchy foods- All this kind of foods are healthy but we cannot have too many of them, but we need to make sure that we have them in our diet and this is because it gives us or nutritional needs of fibre which we need.

8. Which meal had the least percentage of markers in the total colon at 24 hours?

The recommendation for carbohydrates for my kcal goal was 130g; I actually consumed 380g but fell short of the recommended %calories by 3% with a consumption of 42% calories. The amount of fiber consumed was also lower than the recommended; the recommended intake of fiber was 38g and I consumed 28g. To adjust my intake closer to the recommended amount of carbohydrates and fibers, I could increase my intake of unpeeled fruits and lower the intake of wheat.

For this three day diet analysis project I wanted to eat as I normally would and be honest about all that I ate, to analyze not only what and how much I was eating, but also to see how healthy my diet really is. By doing so I can see if any of my diet choices are putting me at risk for certain health diseases, and what changes can be made to make my diet healthier. After analyzing my diet, I would say I am fairly healthy, though I am out of the target range in a few areas. My profile calculated from my weight and height indicates that I have a BMI of 20.5. This is considered to be healthy; the healthy range is anywhere between 18.5-25. This was reassuring to hear because I am happy at my current weight, and

During the 3 days food intake, I ate chicken, steak, beans, eggs and turkey which provided proteins. For carbohydrates I had:

Does your diet meet the minimum number of servings of foods from each fiber-containing group? If not, which of the fiber-containing groups—fruits and vegetables—fell short of the recommended intake?

To maintain optimal health through a balanced diet it is important to keep the intake of macronutrients within the recommended ranges. The effects of eating too many macronutrients or not enough can cause under-nourishment or over-nourishment. “Over-nutrition occurs when long term human energy intake exceeds energy expended on basal metabolism, digestion, work and leisure” (Huffman, Huffman, Rickertsen, & Tegene, 2010, p. 5). Over-nutrition of any nutrient in some instances can create toxicity in the human body that may result in future morbidity. The macronutrient intake during the 3-day-diet ranges both inside and outside of the

17) What is the minimum daily amount of dietary carbohydrate necessary to spare body protein from excessive breakdown?

*Diet: Scale of 1-5; 1 = non balanced poor diet, 5 = a very balanced healthy diet

4- Task- list 10 nutrient dense foods you consumed last week or plan to eat this week.

The number of grains that were allowed to me was eight ounces and I had zero ounces of whole grains and three ounces of refined grains. I was given at least three cups of vegetables and I did not consume any dark green, red, orange, beans or peas, I only consumed one half of a cup of starchy vegetables. Two cups of fruits were a target for me, however, I did not eat any whole fruits and had one fourth cup of fruit juice. Although, I only had one fourth cup of dairy with cheese and zero cups of milk or yogurt, the main target was set at three cups. As I mentioned before, the protein portion of the report was met, with the target being set at six and a half ounces and that target being met with five ounces of meat, poultry and eggs and one and a half of an ounce of seafood.

• 5% or less is low – try to stay low in total fat, saturated fat, cholesterol and sodium