Food intake for 3 full days - Essay Example

Food Intake for Three Full Days Record intake of… a. Food that provided me protein in my daily intake was: milk, eggs and cheese in breakfast every day; yogurt and meat in lunch (meat -> poultry or fish at alternative days); beans or lentils in dinner (a different lentil every night); and, an apple daily. Food that provided me carbohydrates was baked potatoes as snack in the evening. Food that provided me fat was my vegetable oil in which I cooked my meals, and cream and butter that I took with bread (chapatti). b. I noticed that, compared to DRI, I was taking more egg protein since I am used to taking more than one egg in breakfast.

I was also taking evening snacks everyday that provided me lots of carbs. Also, my butter intake (fat) has been increasing since some days. I must cut down on eggs, potatoes and butter to keep the macronutrients in balance. c. I have been taking all complete proteins except beans. I combined beans with grains (rice) to make it complete protein. This is important to fulfill the desired requirement of amino acids.d. After balancing according to DRI, my protein and fat intake was sufficient but carbohydrate intake was excessive due to which I replaced potatoes with flour cake. 2) Macronutrient Intake RangesMacronutrient range within limits is very important for health and fitness (Insel, Turner & Ross, 2006). a. Too much protein causes diseases like osteoporosis and kidney stones.

Too little protein causes shrinkage of muscle tissue, anemia and oedema.b. Excessive carbohydrates cause increased weight, depression, fog like mental feeling, high blood pressure, and low blood sugar. Deficiency of carbs causes diseases like ketosis and diabetes. c. Excess of lipids causes heart diseases, stroke, high cholesterol and blood pressure. Too few lipids result in cancer, diabetes, deficiency of fat soluble vitamin, fatty liver and many growth problems (Hesson, 2009, p.45). 3. Fiber Intake Rangesa.

My fiber requirement just right according to the recommendation. My fiber sources were bread slices (in breakfast), bread (chapatti) in the lunch, apple, and beans with cooked brown rice in dinner. b. My diet was deficient in fiber from vegetables since I do not like them. Other sources did meet the minimum number of servings.c. Bread and rice provided me the most fiber while fruits (apple) provided me the least fiber. My food choice trend tells me that I have more liking for bread and rice, and least liking for fruits and vegetables. 4. Dietary Modificationsa.

I should cut down my bread and rice intake and should adjust vegetables, cooked or boiled, in lunch or dinner. I should also focus on adding more fruits in my diet like strawberries and bananas, which are very good sources of fiber. I like apples but I must take them along with their skin to increase the amount of fiber. b. My meal does contain fiber rich bean dishes especially in dinner. I take a minimum of one serving of boiled and cooked beans with vegetable oil with rice on alternative days. c. Fruit loses much of its fiber during commercial or home based juicing process.

Also, fruit juices are much higher in calories and much low in nutritional value as compared to solid fruits. d. For effects of excessive or insufficient protein, carbs and fats, refer to part (2). Excessive fiber causes diarrhea, cramping in abdomen, and other gastrointestinal diseases (Johnson, 2011). Deficiency of fiber causes constipation, obesity, type-2 diabetes and hemorrhoids. ReferencesHesson, J.L. (2009). Weight Training for Life. USA: Cengage Learning. Insel, P.M., Turner, R.E., & Ross, D. (2006). Discovering Nutrition.

USA: Jones & Bartlett Learning. Johnson, P. (2011). Too much fiber in diet. Buzzle.com. Retrieved September, 13, 2011, from http://www.buzzle.com/articles/too-much-fiber-in-diet.html