My Diet

Carbohydrates, proteins and lipids are known as macronutrients as the body needs masses of these nutrient components in order to carry out the bodies’ essential functions.

Based on a 24 Hour Recall of my diet, results using NutriCalc Plus report that my food intake lacked a healthy balance of all food groups. My Grain intake reached only 60% of the My Plate daily recommendations. My Vegetable intake was a mere 50% of the recommended servings. Additionally, I consumed 84% of the daily recommendations for the Dairy Group. Nonetheless, I did exceed the recommendations for the Fruit Group and Protein Group with intakes of 155% and 107%, respectively.

According to my three day diet analysis it seems like my eating habits are poor. Not necessarily that I am consuming too many bad foods but I am not getting the all around nutrients that I need on a daily basis. Sometimes not eating enough. Or ot finding time to eat at all is a big issue in this. Due to my job and the lack of time I have at home it is hard for me to get the nutrients I need on a daily basis. With the target that is shown of six oz. of grains two and a half cups of vegetables, two cups of fruits, two cups of dairy and five and a half oz. of protein foods I fell short in most of the areas that were targeted for me. My biggest two areas of consumption was refined grains and protein.

It’s important for people to have a good well balanced diet to enable them to get the right nutrition’s they need to stay fit and healthy.

If a person constantly eats too little proteins they can become susceptible to disease, it can cause a person to develop anemia, dry skin can develop and in women their bones can become brittle. If a person does not have enough carbohydrates in their diet they can develop malnutrition which is also called lack of calories. If a person does not have enough lipids in their diet it can also cause serious health risks. Fat provides nutrients for the body and supports the body’s basic function. Lack of this macronutrient can cause problems with a person’s immune system, skin and vision.

The first part of the report I would like to examine is the different food groups taken into my diet over the past four days. There are five major food groups which make up the dietary requirements of the body: Dairy, Grain, Fruits, Vegetables, and proteins. Each brings an essential source of nutrients to the body, which allows the body to function at a normal level of homeostasis. I noticed ever since I have fractured my back there has been a dramatic change in my diet, and physical activity level. Overall, I take in less than the recommended amount of calories of 2000 per day. I on average exceed the amount of fruits needed in a day, hit the level for protein, and dairy, but failed to meet the allocated portion of vegetables everyday. An alarming part of diet that I noticed was I exceeded my sodium intake everyday. This could be attributed to the fact of the

From my food intake record, I can point out that I eat at least 1 cup of rice everyday, which contain 577 mg of sodium. Rice is part of the grains group, and I eat about 8 ounces per day when I should only be eating 6 ounces. Moreover, I eat bread everyday as well, which increases my intake of grains and sodium. These two foods are the main reason my levels of sodium are so high. In addition, I eat a good amount of black beans which represent 368 mg of sodium. Beans are part of the vegetable group and also count as protein intake. I also eat a variety of meat such as chicken, beef, pork and fish. I get some protein from these meats, and also a low percentage of saturated fat comes from these meat. Meat also provides sodium, which increases my sodium levels even more. I consume from 6 to 8 ounces of protein just from meat when I should be only consuming about 6 ounces of protein foods in total. I don’t consume a good amount of dairy products; I only drink a cup of milk a day; however, my intake should be 3 cups per day. On the other hand I don’t eat enough fruits and vegetables; I only eat about 1 cup of vegetables and 1 cup of fruits a day while the recommended amount is two cups of each everyday. I

more than just your daily intake of proteins, carbohydrates, and fiber. Fukuoka states “Western dietetics, with its elaborate theories and calculations, could leave no doubt about proper diet. The fact is, it creates far more problems than it resolves” (72) this shows that todays modern diet that is perceived as perfect but it is for from it.

The influences of underlying health conditions can result in the need for specific nutrients as well as influencing what people are or aren’t able to eat.

Macronutrients are an important part of your daily intake since they provide the body with calories and energy. These nutrients are needed for metabolism and growth of the body. The three macronutrients are carbohydrates, protein, and fat (McKinley Health Center, 2008). It is important to that macronutrient intake be within the recommended intake range. Having a diet that consists of too much or too little of a macronutrient could be harmful to the body. If you eat too many macronutrients, you could gain fat and if you eat too little macronutrients you could lose healthy fat, which would cause the body to break down. If you consistently eat too little protein, carbohydrates, or lipids, the body would be malnourished, which could have devastating effects on your health.

What happens if you eat too few carbohydrates? What happens if you eat too few lipids?

There are different types of nutrient deficiencies which effect the physiology, health and performance of man in the short and long term. Carbohydrates is one of the main foundation of energy for the brain. Carbohydrates are gained from breads, sugars and vegetables. A man

Just as macronutrients are essentials substances providing energy for the body, micronutrients are required for the prevention and treatment of various diseases and conditions, as well as the optimization of physical and mental functioning of the body. There are two types of Micronutrients namely: Vitamins and Minerals.

These nutrient classes can be categorized as either macronutrients (needed in relatively large amounts) or micronutrients (needed in smaller quantities). The macronutrients are carbohydrates, fats, fiber, proteins, and water. The micronutrients are minerals and vitamins.

When carbohydrate intolerance falls below normal range (70-99mg/dl) the human body may develop symptoms like lack of energy, constipation, nutrition deficiency, nausea, headaches, fatigue and in some cases bad breath. In my case I viewed carbohydrate as bad component in other words to make it simpler calories that make you to gain weight or develop diabetes disease. Since overweight and diabetes runs in my family history I tried to stay away from foods like sugars, candies, cakes, bread, pasta, soda drinks, crackers and potatoes in order to protect myself from family history conditions. But after doing some studied and research about carbohydrate I understood why I feel some irregularity and of balanced in my body lately. A guideline suggests for average adult the needs to consume around 225 to 325 mg of carbohydrate if you consume 2,000 calories diet a day. Healthiest carbohydrate could be found in these various produces such as 2 cups of fresh fruits (apples, berries, bananas, apricots, and oranges), oatmeal, 6 oz of whole grains for better result recommends unrefined ones, 2 ½ cups of vegetables (leafy, green, kale, carrots, corn, broccoli, etc.), and 1 cup of low fat yogurts or