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.
The building blocks of proteins are amino acids. There are 20 different amino acids that form together to create one big protein molecule. Proteins contain the elements carbon, hydrogen, nitrogen, and oxygen. The foods in my diet that contain protein are not red meat proteins rather they are proteins that come seeds, whole grains, poultry, and fish. Protein in my average meal takes up about 25 percent of the plate because it is needed for muscle development and creates enzymes that can help slow down or prevent diabetes. (http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/) This article also explains the roles of proteins in your body, how it creates enzymes that help with chemical reactions, and there is also a brief part where it talks about protein and heart disease. “A recent study found that people who ate diets high in red meat, especially processed red meat, had a higher risk of type 2 diabetes than those who rarely ate red or processed meat.” (quote http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/) Therefore the meats in my diet help decrease the risk of type 2
When analyzing the comparison of the percentages intake of carbohydrates, the dietary recommended intake (DRI) in iprofile was 45-65%. The outcome of the three-day process displays that I am within an acceptable range of 57%. However, the foods that were part of the three-day diet consisted of various carbohydrates such as complex, simple, and fiber. Despite, that many people try to avoid or cut starches, they are vital to an individual health for several reasons. However, the body used carbohydrate as the primary source for providing energy, to protect against diseases, controlling weight, which all factors are important in a healthy diet (Mayo Clinic, 2016). An importance of carbohydrates in the diet, it can easily store in both the muscles and liver for future use and plays a role in the organs such as the kidneys, brain, and the heart for operating properly (Medline Plus, 2016).
I was kind of surprised by the numbers because I have never studied my daily intakes before and they are showing that I eat a lot of carbohydrates. Macronutrients are relatively needed in large amounts. I had consumed a vast quantity of these nutrients during my three day period. For example, 21 water bottles along with the above mentioned proteins, carbohydrates and lipids.
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
high protein low carb diet plan offers many health benefits. For example, cholesterol levels in people who choose a high protein and low carbohydrate diet plan have been clinically shown to improve. Triglyceride levels of individuals usually drop markedly and HDL levels rise. Do you know the higher the HDL levels, the more likely you are able to keep your body's blood circulation system in good condition?
Dietary intakes of subjects were assessed, by filling valid 168-items food frequency questionnaire (FFQ), performed by an expert Nutritionist [26, 27]. This questionnaire includes general food items and portion sizes of usual foods taken, typically. Frequency of food taken by each participant was determined, during the past 12 months as daily, weekly and monthly intake. Therefore, the daily intake of food items was converted to gram per day by amount of usual portions . Also, with regards to the content of eaten food, total amount of micronutrients and macronutrients was calculated by nutrition analysis software (N4).
The second analysis of my diet has allowed me to observe aspects of my diet that can be improved in order to sustain lifelong benefits and meet dietary recommendations. For carbohydrates, it is suggested that I consume approximently 130 grams of carbohydrates a day, however, I averaged approximently 250 grams a day. While I averaged 56% of my calories from carbohydrates, which is within the acceptable range of 45-65%, the amount I consumed was on the higher end of the accepted values. Also, it is suggested that Americans consume less than 10% of their calories from added sugars each day. In a 2400 calorie diet, this means less than 240 calories are derived from added sugars. According to my food details report, I consumed less than 240 calories
When I first read the instructions for this assignment I knew the results of my diet were going to be interesting. If you asked me what I eat the most here at college I would say goldfish, Annie’s boxed macaroni and cheese, and bagels which isn’t exactly a very healthy combination. Looking at the results of my dietary analysis and seeing how many nutrients in my diet I was lacking was somewhat surprising. I definitely need to make modifications to my diet to meet my nutritional needs.
My overall eating habits are poor and unfortunately reflect consistency with other Americans where it is thought that “only three percent of all individuals meet four of the five recommendations for the intake of grains, fruits, vegetables, milk product, and meat and bean food groups (HealthierUS.Gov, 2005).”
My total calorie intake was under the recommended ranges for all three days. I believe I am fair on the balance of calorie consumption to each macronutrient. My diet is not perfect, but this project has helped me critique it to my advantage. On September 1st, I only got 39% of my calories from carbohydrates when I should get a minimum of 45%. Since I was under, my body was not getting enough nutrients to support the brain and nervous system. This means that my brain was not functioning to its full potential that day. Carbohydrates are necessary for energy, and without enough carbs, your body will have to feed off of protein - protein sparing action. The range for protein is 10-35% of your daily caloric intake and since I am active, 20-25% is ideal for my body to function off of. For all three days I hit the target ranges. Protein helps my body repair itself after a tough workout, and without adequate amounts of protein, my body won’t have necessary building blocks for enzyme and hormonal production. Out of all three days, my fat intake was higher than it should have been. All the extra fat I ate, turned into
In other food groups, such as protein and vegetable groups, I am doing very well and meet most of the requirement. However, I do have some issue with meeting the healthy requirement of lean meat since most of the meat I consume are red meat. While I do consume chicken and fish occasionally, beef and pork are the main protein for most of my meal. Eating high amounts of red meat are associated with higher chance of type 2 diabetes, coronary heart disease, stroke, and cancers.4 My only non-meat source of protein are walnut that I have as a
Fascination with health and dieting has been around for hundreds of years; with changing times, come changing ideas on foods, health, and nutrition. For example, the food pyramid has changed several times since the early 20th century. The USDA has revised its recommendations more than several times since 1917. Originally, the nutrition guide, established in 1916, was based on five food groups. During the Great Depression, the number of food groups increased to twelve, as fruits and vegetables were broken down into more specific categories, each with their own daily recommendations, to serve as a “purchase guide” that would be able to accommodate a much poorer country. In the mid-20th century, food groups decreased from twelve to seven, and then to four—milk, proteins, grains, and fruits/vegetables. These groups stayed the same until the 1970s, when the food pyramid was first introduced, separating fruits from vegetables, and also including some sort of intake of fats and oils. For at least 30 years, this had been the standard recommendation until “My Plate” was recently introduced. As research continues to search for the “perfect” diet for humans, the USDA’s newest model offers guidelines that are aimed at improving ones overall health—but clearly, guidelines have constantly changed over time.
I’m pretty sure most people hate getting up super early in the morning to get to school. Am I right? After having a long night or doing homework so late students need more sleep and do not need to wake up so early. Some teachers have to drive a long distance to school every morning and when you’re already tired having to drive early in the morning and then come to school dealing with all kinds of stuff your not going to have good energy. A lot of kids have many things to do after school such as: get homework finished, study for a test or quizzes, go to work, attend church events, and play sports. Students would have more time to get their homework done and more time to study as well as have the chance to have a social life outside of school.