Nutrition: Diet Analysis - Literature review Example

Nutrition: Diet Analysis A proper diet is essential in maintaining proper mental and physical health as well as helping to avoid a long-term health crisis. It may seem like we are eating a balanced diet of healthy foods, but only by carefully documenting the foods we eat over a period of time can we get a complete picture. Careful analysis of our diet over a 3 day period can reveal significant weaknesses and deficiencies in some subtle areas. In the recent analysis of a diet, it was found to be lacking in some areas on a consistent basis, while there were areas that satisfied the acceptable daily nutrition standards. One of the most obvious problems of deficiency in the diet was in the fat group. Fat intake was less than 40 percent overall and significantly less for some specific fats. While it is recommended to monitor our fat intake, the diet that was analyzed was far too low for good health. In addition, this was in conjunction with a high carbohydrate intake that exceeded 100 percent on all 3 days. According to Teresa Gallagher (n.d.), "A diet high in complex carbohydrates and low in fat can lead to chronic hypoglycemia, and a person can develop "insulin resistance" where insulin no longer seems to work as well as it used to, and finally diabetes, in which the pancreas ceases to release insulin at all". While we may revere low fat foods and avoid many of them, taking it to extremes, such as in this diet, can lead to long term chronic health problems which may not be reversible. Another, and more subtle problem, in the diet was the low ratio of potassium to sodium, known as the K factor. The ratio was less than .70 on all 3 days, well below the recommended level. According to Dr. Richard Moore, professor emeritus at the State University of New York at Plattsburgh, a level of less than 1 or 2 produces hypertension and metabolic changes that result in "more than 10 diseases, including osteoporosis, asthma, kidney disease, kidney stones, mental decline, stomach cancer, ulcers and others" (Passwater, 2001). In addition, Chang et al. (2006) reported that increasing the K factor, "reduced cardiovascular mortality, improved longevity, and cut down medical expenditures for CVD-related inpatient care in a group of elderly men in northern Taiwan" (p.1295). Adding potassium to this diet could avert these serious health issues. The diet was also consistently low in fiber. Eastwood and Kretchevsky (2005) report that, "The principle actions of fiber are to alter the nature of the contents of the gastrointestinal tract and to modify the absorption of other nutrients and chemicals" (p.6). Without an adequate supply of daily fiber, the nutrition that we do intake may not be useable to its greatest benefit. While there were some significant shortcomings in the diet, it also has some strong points. It was generally consistently high in the area of B vitamins. This is important in that the B vitamins are water soluble and are excreted from the body quickly (Obikoya, 2006). Obikoya (2006) further reports that, "Vitamins B6 and B12 are extremely helpful at protecting the heart and nerves" and the B vitamin family "are important for the proper formation of every cell in your body, particularly nerve cells". Maintaining the B vitamin levels, such as in this diet is essential to good health. Another strength of this diet is the proper intake of protein. While the levels may be slightly high in proportion to the calorie intake, they were within an acceptable range for a healthy, active person. Adequate protein contributes to muscle mass and the formation of tissue. This helps to stave off injury, strengthens the body, and gives us physical endurance. A recent study at Vanderbilt University reported that protein enhances the immune system and prevents infections (Immune system protein, 2008). Protein greatly enhances our ability to remain healthy. Another significant strength in the diet was the noticeable absence of alcohol. The benefits of a low alcohol intake are in the health risks it carries when consumed. It can cause mental and emotional anxieties as well as lasting depression. Long term alcohol consumption can cause damage to the liver, and retard the normal brain growth in younger people. The elimination of alcohol in the diet is a necessary building block for good health. Diets around the world are designed to provide complete nutrition based on the availability of the local foods. This is true of the Asian diet, which differs from the US diet in several key areas. One of the areas is in the types of fats we consume. The Asian diet consists mainly of oils and fats that are derived from vegetables, rather than from animals as in the US (The Asian Diet, 2006). The vegetable fats in the Asian diet are lower in the saturated fats and are healthier for the circulatory system. In addition, the carbohydrates in the Asian diet are largely provided from rice, fruits, and vegetables, rather than from sugar based components (The Asian Diet, 2006). Another key difference in the US diet and the Asian diet is the source of protein. In the US a large portion of the protein intake comes from animal products such as meat and dairy products. In Asia, the source of protein is in the form of beans, primarily soy (The Asian Diet, 2006). For example, the USDA recommends approximately 3 cups of milk a day, while the Asian diet suggests almost no milk or cheese (Inside the pyramid, 2005; The Asian Diet, 2006). While the intake of the basic building blocks of good health remain consistent, the sources for them vary around the world based on climate and geographical availability of foodstuffs. In conclusion, the diet analysis showed that lowering the carbohydrate intake, and increasing healthy fats could decrease the possibility of developing diabetes later in life. In addition, increasing the level of potassium, and raising the K factor, could reduce blood pressure and the possibility of hypertension. The diet should also increase the level of fiber to assure that the foods eaten will be able to be properly processed in the body. However, the diet showed strengths in its protein level and the B vitamins, both which contribute to healthy tissue and cell building. A more subtle, yet healthy, aspect of the diet is the absence of alcohol. This reduces the damage done to vital organs such as the liver and brain. While diets around the world strive to provide all the essential components, they vary in their source. The Asian diet is a good example that provides protein, carbohydrates, and fats from significantly different sources than are found in the US diet. References Chang, H. (2006). Effect of potassium-enriched salt on cardiovascular mortality and medical expenses of elderly men. American Journal of Clinical Nutrition, 83, 1289-1296. Eastwood, M., & Kritchevsky, D. (2005). Dietary Fiber: How did we get where we are [Electronic version] Annual Review of Nutrition, 25, 1-8. Gallagher, T. (n.d.). Beware the low fat, high carbohydrate diet. Retrieved April 20, 2008, from http://borntoexplore.org/lowfat.htm Immune system protein starves 'Staph' bacteria, could lead to new treatments. (2008, February 19). Science Daily. Retrieved April 20, 2008, from http://www.sciencedaily.com/releases/2008/02/080214144506.htm Inside the pyramid (2005). Retrieved January 21, 2008, from http://www.mypyramid.gov/pyramid/index.html Obikoya, G. (2006). B Vitamins - energy. Retrieved April 20, 2008, from http://www.vitamins-nutrition.org/vitamins/b-vitamins.html Passwater, R. A. (2001, June). Potassium - to - sodium ratio affects overall health. Whole Foods Magazine. Retrieved April 20, 2008, from http://www.drpasswater.com/nutrition_library/Potassium%20_to%20_Sodium_Ratio.html The Asian diet (2006). Retrieved January 21, 2008, from http://www.gicare.com/pated/edtot36.htm Read More