Energy Expenditure and Diets - Essay Example

I realized my energy expenditure was significantly more than my calorie intake. This gave me room to enhance my diet to incorporate more food groups.

II.

           Based on my original 5-day food log actual vs. recommended report there were several nutrients in my diet that I consumed less than or equal to 75% of the recommended daily intake. Among these nutrients in the calories category included overall calorie consumption (38%), calories from fat (23%), and calories from saturated fat (15%). Other nutrients that fell within this designated range included carbohydrates, sugar, and dietary fiber. In terms of fats, there were a number that fell below this recommended range. These included saturated fat, mono fat, and poly fat. Other nutrients included cholesterol, water, vitamin A, vitamin B1, vitamin B6, vitamin D, and vitamin E. In addition to these nutrients below the recommended daily intake, there was one nutrient – sodium – of which I consumed over 125% of my recommended daily intake.

            There are several ways that the foods in which I don’t meet the recommended intake, as well as my overconsumption of sodium can adversely affect my health. In terms of my sodium consumption, I am at risk of hypertension and heart disease (Farfan). In terms of the foods I am deficient in there are several diseases and risks I face. In terms of vitamin A deficiency, I risk hyperkeratosis (thickening and roughness of skin), immune impairment, and night blindness (Pizzorno). In terms of vitamin B deficiencies, I face the risk of anemia, constipation, and depression (Pizzorno). In terms of vitamin E, I could face gait disturbances, poor reflexes, and loss of position sense (Pizzorno). In terms of carbohydrates, I risk experiencing low energy levels. In terms of fiber deficiency, I face digestion problems. Finally, in terms of my fat deficiencies, I face the risk of skin, fingernails, and even menstrual problems.

III.

            There were a great many foods for which my recommended daily intake was below. In thinking of three foods that are aimed at fulfilling these needs, I attempted to find foods rich in many of the nutrients I was deficient in. As I was deficient in many of the vitamin B categories, I realize that I should add bananas and legumes to my diet as they would improve both vitamin B1 and B6 consumption (Danielson). In meeting my monosaturated fat intake I could consume more olive oil with my main meals. As the only nutrient that I consumed over the recommended daily intake was sodium, three foods that I could remove from my diet to lower my sodium intake include crackers, tuna, and hamburgers; in addition, I could limit my general use of salt (Iannelli, 2010).

IV.

            When comparing my original food log with my made-up menus there were several elements I noticed that differed between the two food logs. One of the most pervasive differences I noticed between the two food logs was that in the made-up menu, the calorie count was consistently higher in the made-up menus. This is an element of not being able to maintain a balanced diet because of a variety of factors related to daily commitments. In terms of specific improvements, I believe that some of the major improvements noted were the consistency in meals. In these regards, the made-up menus more consistently contained foods from the recommended food categories. For instance, these menus consistently contained a vegetable and fruit portion, which wasn’t always achieved in the original food log. If I ate the foods in the menus it would reduce my potential for risk and disease as the more balanced and consistent diet would be beneficial for my overall health.    

V.

            Over this term, there were many ways in which my diet has changed. Perhaps the most helpful element in these regards was studying the recommended dietary intake sheets in comparison with my current diet. In examining these sheets in terms of my previous diet I was able to see food groups of which I ate either too much or too little. Specifically, my consumption of grains has greatly increased as a direct result of this, as I realized this was a significant area in which my diet could be substantially altered for the better. I also realized the importance of not only consuming the necessary food groups but varying the foods within these groups. In these regards, I learned and incorporated into my diet various kinds of vegetables, such as dark green, orange, and starchy vegetables