The Best Human Nutrition - Assignment Example

Human Nutrition Running Head: HUMAN NUTRITION Human Nutrition in APA Style of School or Human Nutrition 2 48.2% of my total calories that I consumed was in fat and 14.2% of that was in saturated fat. I went over the recommended 20% to 35% of daily fat intake and I also exceeded the recommended intake of saturated fat as it is less than 10% for my height, weight, and size. In other words, I didn't do too well in this area for the day's food consumption. The recommended, or acceptable, range for a daily fat intake is 67.2-117.6 grams. However, I had consumed 162 grams which was well over what is recommended. 33.6 grams or less of saturated fat is what I need to consume in order to not exceed 10% of my calories in saturated fats. I did poorly in this area also because my saturated fat consumption was 47.6 grams. I could have decreased my total fat and saturated fat intake by decreasing my portions of chimichanga to one serving instead of two. I also had a doughnut and potatoes au gratin which are higher in fat than other foods. I could have selected items with a lower fat amount such as fruits and vegetables or lean meats such as white chicken meat. I could have selected a baked potato instead of the potatoes au gratin. I could have selected cheese that was made from 2% milk instead of whole milk, which would have also decreased the amount of fat for the day. The combination of two chimichangas plus the doughnut and the potatoes au gratin increased my fat intake. If I could substitute a serving of lower fat lasagna for the higher fat choice, I would have probably selected healthier, less fatty choices since I was being aware of the lower fat amount in the lasagna. This would give me less calories and fewer calories from fat but still have the same nutrients. Foods that are high in nutrients and lower in calories and fat are healthier choices. Human Nutrition 3 Considering regular lasagna, the ingredients most likely contribute most to the total fat, saturated fat, and cholesterol are the beef (meat) and cheeses used. A leaner selection of meat or ground beef and cheeses made from skin milk or 2% milk instead of whole would decrease the amount of total fat, saturated fat, and cholesterol. I did not consume the amount of calories needed for my daily expenditure. Because I did not consume the recommended calories for one day, I did not meet the recommended vitamins, minerals, fiber, and other nutrients. I did not meet the daily nutrition requirements in all areas except for Vitamin E (which is found in fatty foods) and calcium due to the amount of cheese in the chimichanga and the potatoes au gratin. I did not get enough folate also. The chimichangas were too fatty and the doughnuts did not contain any nutrients. I should have eaten only portion of chimichanga or substituted a baked bean burrito. I could have selected a whole grain cereal or oatmeal for breakfast instead of a doughnut and coffee which contains no nutrients but fat and calories. This selection was a calorie-dense, nutrient-poor choice on my part. As reported by Nutrition Fact Sheet: Niacin (Vitamin B3) (n.d.), niacine is "a water-soluble vitamin, significant amounts can be lost if large volumes of liquids are used in preparation and cooking of food sources. As with other B vitamins, niacin is lost in the milling of grains. To compensate for these losses, white flour and rice are enriched with the vitamin." Beef (in the chimichanga), peanuts, and the potatoes that I consumed are good sources of niacin. My vitamin C intake was very low because I did not consume much fruits and vegetables. Good sources of vitamin C come from fruits and vegetables especially citrus fruits. However, I did get a little in the grape juice that I had. Human Nutrition 4 My total energy/calorie intake was below the recommended daily allowance which caused my intake of nutrients to be lower too. This is not consistent with my nutritional goal as I want to get the right nutrients for good health. Plant foods are the best vitamin bargains because the offer fewer calories and fat with more nutrients and fiber along with other good things such as phtyochemicals and antioxidants. Beans and legumes also provide protein which is found in meats. Breakfast cereals are rich in vitamins and minerals because they are fortified with them. This means the vitamins and minerals are added to the enriched cereals. In conclusion, I need to consume more plant foods as I did not get enough. My fatty foods and foods with all calories and no nutrition did not give many nutrients. I need to select leaner choices such as a baked bean burrito and whole grain cereals instead of two fried chimichangas, a doughnut, and items that were fattier with lower or no nutrients. Here is the food displayed for surfergal2007 on 11/22/2006 Select your serving sizes and specify how many servings you consumed for each. When you are done, click Save & Analyze to save your food entry information and to analyze your food intake. If you want to make more than one day's food entry, click Return to Login to save a day's food entry information and make another day's food entry. For a record of today's food entry, click Print Food Record prior to saving food entry. To return to initial values, click Reset Values. To add or remove food items, click Enter Foods. Top of Form Foods Consumed Select Serving Size Number of Servings (Enter a number (e.g. 1.5)) CHICKEN BROTH/BOUILLON/CONSOMME CHICKEN NOODLE SOUP CHIMICHANGA W/ BEEF, CHEESE, LETTUCE AND TOMATO COFFEE & CHICORY, MADE FROM GROUND DOUGHNUT, CAKE OR RAISED GRAPE JUICE, UNSWEETENED, W/ ADDED VITAMIN C JELLO, GELATIN DESSERT LETTUCE SALAD, W/ EGG, TOMATO/CARROTS, NO DRESSING PEANUTS POTATOES AU GRATIN STEAK WATER Bottom of Form Nutrient Intakes For surfergal2007on 11/22/2006 A nutrient recommendation is a target or goal for intake of a nutrient. Your requirement for a particular nutrient is unique to you, but it is likely to be lower than the recommended number. If your intake is at or above this number, then it is probably adequate. If your intake is below this number, that does not necessarily mean an inadequate intake. If today's intake is typically what you eat, and your intake for a nutrient is at or above the recommendation, it is likely that your intake of that nutrient is adequate. To better assess your usual nutrient intake, you should report foods eaten for two or more days and review your nutrient intake over time. Click here if you want to see your nutrient profile with technical assessment information. Nutrient Your Intake Recommendation or Acceptable Range Food Energy/Total Calories (kcals) 3023 1841 Protein (gm) 155 46 Carbohydrate (gm) 246 130 Total Fiber (gm) 21 25 Total Fat (gm) 162 67.2 - 117.6 Saturated Fat (gm) 47.6 Read More