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Nutrition - Assignment Example

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My food journal revealed that the food I have consumed provided different macronutrients. For example, my source of protein came from eggs, hummus, chicken (from salad and soup), almonds, yogurt, tuna, and salmon. …
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Food Journal My food journal revealed that the food I have consumed provided different macronutrients. For example, my source of protein came from eggs, hummus, chicken (from salad and soup), almonds, yogurt, tuna, and salmon. The carbohydrate sources were oatmeal, chewy bar, tuna salad and other bread preparations, soup, pizza, diet cola, peanut butter, and plain bread. The lipids came from peanut butter, eggs, pizza, hummus, almonds, and tuna salad. As per my recorded intake against the DRI, my fat and carbohydrate intake were far below the DRI. The fat was only 66% while carbohydrate was 54%. It was only the protein intake that meet the 100% requirement. A possible explanation for such results is that I am too conscious of eating too much so I tried to limit my food intake as much as possible. If I were to meet the DRI for carbohydrates, I must not only rely on bread preparation or sandwich to supply me carbohydrates. I think I should try adding pasta or rice for my main meals to meet the DRI. Likewise, I should avoid consuming too much pizza because this can increase the fat intake .Although I lack DRI for fat, the oil in pizza is not a healthy source of fat since that is saturated. I can also try consuming more granola bar and peanut butter for snack since that provides minimal but healthy fat. Also, some cheeseburger can be added to my snack so there would be variety aside from the usual tuna or chicken sandwich. The cheeseburger meets three important requirements- carbohydrates, fat, and protein. As for the protein, I would not be decreasing my consumption and even allow myself to add a little more because my protein sources are healthy – chicken, salmon and tuna. In fact, it could be said that my protein intake is well-balanced. To support this argument, I analyzed my journal and saw that intake of most essential amino acids – isoleucine, histidine, lycine,leucine, methionine among others exceeded DRI; hence , protein consumption is complementary. Although some acids cannot be determined, most of the important amino acids are adequately supplied by the food I have consumed. Now, having a complete set of these amino acids are crucial since they are considered building blocks of protein inside our bodies. Lacking any of these amino acids would not allow protein to form properly; hence, unable to function properly for our body. Macronutrient Intake Ranges Consuming the right amount of macronutrient is essential, which is why health agencies developed a food pyramid guide. Through the guide, people can compare whether they are consuming too less or too much. An imbalance in macronutrient consumption is not healthy. For example, consuming adequate amount of Carbohydrates, and fiber can help minimize heart disease, obesity and lower cholesterol (mckinley.illinois.edu,2008). Fat is an essential nutrient also since it provides energy and responsible for normal growth. On the other hand, excessive consumption of this macronutrient can lead to health problems too. Unfortunately, a lot of people have misconception about fat. There are different types of fats and the only ones people have to be wary of are trans-fats and saturated fats. According to Harvard School of Public Health, bad cholesterol responsible for heart diseases greatly increases when we consume saturated fat ( What Should You Eat?,hsph.harvard.edu). For example, coronary heart disease can develop if a person eats too much red meat products like steak. On the contrary, eating salmon belly is not only satisfying but also provides healthy omega 3 fats. Hence, it is not only important to monitor the fat we consume but also watch out for the type of fat. It is a known fact that protein plays an important role in promoting healthy skin and hair as well as muscle repair. In fact, consuming more protein than carbohydrates can even result to weight loss which many health-conscious people do nowadays. However, people with kidney diseases (even at initial stage) should not overdo this macronutrient according to the American Diabetes Association ( The Nutrition Source:Protein,hsph.Harvard.edu). In conclusion, a healthy diet is composed of consumption of macronutrients at the right level. Less or excessive consumption can create health problems so stick to the food guide developed by experts. Fiber Intake After evaluating my food journal, I realized that I only consumed 82% of the recommended intake of fiber. I think this intake is just right because it almost near the DRI. Again, it must be understood that the food pyramid is just a guide and not a law that must be reinforced. Also, this journal does not give a complete picture of my whole fiber consumption so the evaluation can be a plus or minus the DRI. As for the source of fiber, I consumed more fruits than vegetables by as much as twice. I don’t see any problem in this because either fruits or vegetables provide other macronutrients like vitamins and minerals aside from fiber. Besides, my choice of fruit or vegetable depended on availability, but given a wider variety, I can still eat more. However, a closer look at my fiber consumption also reveals that I used beans as source of fiber which is good. In fact, beans provide B complex and a good source of protein too. Dietary Modifications Analyzing my food journal, I did consume fiber-rich bean dishes such as beans in a salad or soup. Hummus alone is a good source of fiber which is made up of peas. Nevertheless, I can still make some modifications in my diet by eating more beans in the form of chili con carne or red bean soup. Hence, my diet trend can change if I willingly switch to let’s day Mexican food that is rich in fiber because of the beans. Again, if I did have access to such food at the school, then I would definitely choose that cuisine. References Fats and Cholesterol - What Should You Eat? - The Nutrition Source - Harvard School of Public Health . (n.d.). Harvard School of Public Health - HSPH. Retrieved May 8, 2011, from http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/ Protein - Your Nutrition Questions Answered - The Nutrition Source - Harvard School of Public Health . (n.d.).Harvard School of Public Health - HSPH. Retrieved May 8, 2011, from http://www.hsph.harvard.edu/nutritionsource/questions/protein-questions/index.html#howmuch McKinley Health Center - Macronutrients: the Importance of Carbohydrate, Protein, and Fat - University of Illinois. (1926, March 8).McKinley Health Center - University of Illinois at Urbana-Champaign. Retrieved May 8, 2011, from http://www.mckinley.illinois.edu/Handouts/ macronutrients.htm?referer=www.clickfind.com.au Read More
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