Diet_and_Nutrition

Diet and Nutrition Nick Salaz SCI/220 March 4 2013 Jessica Marshall What people choose to put into their bodies to fuel themselves for survival is a complex subject. It is the nutrients in the foods people choose to eat that have either a negative or positive effect on the human body. After recording my daily food intake in iProfile over a three-day period, I have a more clear understanding of how food provides the building blocks of life and how diet choices ultimately lead to a healthier lifestyle. The first step in taking a closer look at dietary choices is to analyze the intake of proteins, carbohydrates, and lipids. Looking at which foods provided the most protein it was amazing to see how much protein was produced through the consumption of cheese and milk. I received almost half of my daily protein intake through cheese and yogurt. According to “WebMd” (2005-2013) website, dairy products not only provide calcium and vitamin D but also are a tremendous source of protein that help build muscle and fortify bones and teeth. Next the foods that provided the most carbohydrates according to iProfile were the consumption of whole wheat bread and flour tortillas. My Lipid intake was mostly olive oil, but there were saturated fats that included potato chips and butter. Reviewing my dietary reference intake calculated by iProfile through my personal factors, such as my weight and body mass helped me to track if my protein-carbohydrate-lipid intake were higher or lower than expected. Looking at the results from my protein intake all three days it was above the normal 10-35% range with an average up around 39-42%. Carbohydrates also exceeded the daily intake of 45-65% on two of the days pushing me over by about 10%. My Lipid intake, however, was either right at or below the average of 20-35% as my average for all three days were at 15-22%. The results were shocking as I could not believe how much protein and carbohydrates were consumed daily. I did not take into account the fruits and vegetables that provide carbohydrates and the dairy products that contributed to the added protein intake. The foods that I can begin to reduce in my daily diet consist of cheese; this will significantly reduce the protein intake as well as bread and tortillas remembering that fruits and vegetables provide an abundance of carbohydrates as well. I did find, however, most of the meals consumed included incomplete proteins and some complete making this the reason for the over consumption. An example is on day two I not only consumed eggs, meat, and cheese in my meals I also consumed beans, grains, and nuts all in the same day. According to Albertson (1999) it is the combination of the essential amino acids through various proteins the body needs and not the entire protein molecule itself. Taking this information into careful consideration the amount of protein in my diet must be reduced to keep from fat build up and excess waste. All of the foods we consume that contain the most amount of proteins, carbohydrates, and lipids all combine to make up our macronutrient intake (Wardlaw & Smith 2011). After careful review of my macronutrient intake, I was surprised to see that my protein intake was over 100% each day by an average of 15% or more, and in contrast my lipid intake was always under 50%. My carbohydrate intake was had the best results holding steady at a daily average of about 92%for each day. The amounts of macronutrients consumed are vital in a healthy balanced diet and consuming too little macronutrients can be detrimental to one’s total health. One example is the insufficient intake of carbohydrates, which ultimately may lead to feeling fatigued as carbohydrates produce sugar for energy and extreme depletion may lead to kidney, brain, and heart damage because of the lack of energy needed to function properly. Consuming too little fats can also affect the body as unsaturated fats are an essential part of macronutrient intake. A healthy daily intake of certain fats such as flax seed oil, plant oil, and the fats found in nuts and fish will also help prevent the risk of heart disease. Last, under consuming protein is to limit the amount of the amino acids vital for the immune system and the building of muscle tissue essential for growth and repair of the body (Cespedes, 2012). Next, examining the daily results of my fiber intake ranges proved that I was receiving the proper amount of daily recommended fiber as all three days I either met or just exceeded 100% of the daily intake. I think my intake was just right for two reasons I ate the daily amount of recommended vegetables and fruit every day and balanced my carbohydrate intake with fiber rich foods, such as whole grain bread and cereals. The foods that provided the most fiber included broccoli, beans, and whole grain cereal. In contrast, the foods that provided the least amount of fiber that was eaten daily included eggs, yogurt, and of course, cheese. According to “MayoClinic.com” website, consuming a low-fiber diet or not consuming enough fiber-rich natural foods can have direct impact on one’s daily nutritional needs. Taking this information in consideration and realizing my daily intake the only food I have to limit once again is my dairy, namely cheese, and yogurt. Last, possessing the tools to track and record my dietary choices has resonated on a personal level. I will continue to build on this data to make a more conscious effort in the everyday diet patterns. I noticed that my protein and saturated fat intake were higher than normal, which is concerning as these are critical factors that can lead to heart disease through the buildup of plaque in the artery walls (Wardlaw & Smith 2011). Along with limiting my protein intake I found that I must learn to incorporate more fish and seafood in my diet as this component is almost non-existent in my diet. I was very happy with my fiber intake and many of my food choices that included pinto beans, white beans, and peas. I was also very pleased to see my fruit intake was meeting the daily recommendations. This gives me the confidence that the fibers in the fruit I am eating are providing carbohydrates through natural sugar and obviously good amounts of fiber. I do not drink fruit juice for the simple fact that most are from concentrate and have an enormous amount of sugar and do not provide much fiber because all of the essential nutrients are stripped away when juices discard the pulp and skin of the natural fruit ("Justeat.in", 2011). In closing, one must realize the food we eat affects our overall health and well-being. It is also imperative to understand the dietary reference intakes set forth to provide a roadmap to follow. This will keep in balance our daily nutrient intake, help prevent disease, and extend our lives. References Albertson, E. (1999, April). Walking the Protein Tightrope. Better Homes and Gardens , 77(4), 118-125. Retrieved from http://search.proquest.com.ezproxy.apollolibrary.com/docview/205310707/fulltextPDF'accountid=35812 Cespedes, A. (2012). Livestrong.com. Retrieved from http://www.livestrong.com/article/553038-what-happens-if-my-macronutrient-intake-is-insufficient/ JustEat.In. (2011). Retrieved from http://justeat.in/articles/fruits/fruit-or-fruit-juice/view/2 Wardlaw, G. M., & Smith, A. M. (2011). Contemporary Nutrition (8th ed.). : McGraw-Hill Company. WebMD. (2005-2013). Retrieved from http://www.webmd.com/fitness-exercise/guide/good-protein-sources