The purpose of this paper is to address the macronutrient intake ranges of my daily food intakes and compare and contrast it with the recommendations of the dietary reference intake (DRI). In addition to this I will discuss recommendations to rectify any anomaly, if any, in my three-day food intake, to an appreciable standard in order to maintain a healthy and balance diet. Fiber intake range will be discussed to critically assess my status in terms of the recommended fiber that needs to be consumed to maintain and perform at an optimal level. The last but not the least is the dietary modification that needs to be made in order to perform at an optimal level.
Introduction It is well-established fact that human body requires the appropriate
…show more content…
Chicken, meatball, turkey and eggs contributed about 80% of the protein in my food intake. Surprisingly, there were proteins from other foods sources in my intake in a small amount. The foods that provided carbohydrate primarily from sandwich bread, rice, potatoes and shockingly from checker’s shake made from banana contributing 13% of total carbohydrate. The lipids include Philly’s cheese steak sandwich, egg and some amount of oil in the foods. Fortunately, the protein, carbohydrate and lipids in my daily food intake during the three-day period fall within the acceptable macronutrient distribution range. My protein, carbohydrate and lipids were 28%, 57% and 17% respectively which fall below the daily-recommended level. The American Diabetes Association recommends normal protein intake (15%–20% of daily energy) as long as kidney function is …show more content…
An analysis of iprofile indicates that total fat intake is 28%, which is within the recommended range of 20 to 35% of calories. This recommended range is essential to ensuring that the basic nutrition requirement for the body is met. Monitoring the recommended range of food intake not only guides maintain basic nutrition but also helps avoid protein deficiency known as Kwashiorkor. This term originates from Ghana, in reference to a lack of family planning due to the harsh economic condition under which parents manage to raise their children. This type of disease is prevalent not only in Ghana, but it is rampant in all developing countries across the globe. Fortunately, my iprofile indicates that the fiber content in my diet is appropriates and within the recommended range. Fiber comes from plant foods like salad, apple and banana and grain fiber and is thought to plays a critical role in digestion and helps prevent
My cholesterol was 699.83 mg, and since it is hard to determine between HDL and LDL through a food tracking application there was no Daily Recommended Intake. Yet, for a 2,000-calorie diet, it suggests 653mg as a maximum. I should reduce my cholesterol levels, because high cholesterol levels can increase risk of heart disease and stroke due to the plaque that can build up in the arteries. My total fat levels were 251% above my Daily Recommended Intake, and I should reduce total fat intake. Of the fat intake, I should reduce saturated fat the most, which was 138% of my Daily Recommended Intake. Saturated fats can increase risk for heart disease by increasing blood cholesterol. To reduce my fat intake I can replace foods like hamburgers with a leaner cut of meat, or chicken. I can reduce fat levels by using less butter to cook my meals, and less cheese. A good option would be a whole grain bread with turkey deli meat, which only has 1.4g of fat per serving. My sodium levels are also abnormally high; I consumed 7,053 mg of sodium, which is 5,553 mg over my Daily Recommended Intake. High sodium diets can increase blood pressure, which can lead to heart disease. To reduce sodium in my diet I can consume less packaged products, mostly meat products and choose a freshly cooked option. I should stay clear of frozen vegetables that have “fresh frozen” because they do not include added sodium. When deciding condiments, I should stay clear of high sodium products such as ketchup, soy sauce, dips and mustard. An easy away to identify food with recommended sodium levels in a grocery store is the “American Heart Association’s Heart-Check mark”. I consume a supplemental protein shake after each workout within thirty minutes to maximize my recovery and absorption of protein. I also have 25g of supplemental whey protein, and 40 grams of casein protein. Both of these products are
The question comes up again; “How is your diet?” Jessica revisited her diet analysis from the first week of class. She noticed that some things have changed and some things, unfortunately, have not changed. She knew that some things would not change because of the hectic and busy semester and summer she had ahead of her but the things that did change surprised her. This class did some good for her, but she still needs some work on her diet and nutrition.
With this project, I realized that I need to choose healthier snack choices because the Hershey’s bar that I consumed on day one contained a total of 235 calories. To my surprise, that small piece of chocolate had more calories (235 Cal) than half a cup of white rice (110 Cal). I could improve my diet by replacing the candy I eat for snack with fresh fruits like tangerines or small apples. According to the Acceptable Macronutrient Distribution Ranges (AMDR), an individual 19 or older needs 45 to 65 percent of calories from carbohydrates, 25 to 35 percent of calories from lipids, and 10 to 35 percent of calories from protein on a daily basis. Although the graph on the food tracker showed that I surpassed my target protein intake, the amount of protein that I consumed only made up 16 percent of calories in my entire diet on the first day. This percentage isn’t bad, however, I believe that I should increase the protein intake in my diet. It is essential to eat protein because the body uses it for essential functions, such as repairing tissues. Afterwards, I realized that only 48 percent of the calories in my diet came from carbohydrates. Once again, this percentage isn’t bad, however, I do believe that I need more carbohydrates in my diet because it provides energy to the body. The percent that shocked me the
My recommendation of carbohydrate intake was just below the DRI recommendations. My DRI recommended range was between 657- 948 kilo calories and my actual consumption was 702 kilocalories. My consumption of fiber was about half of the recommended at 13.64 grams of the 25 grams. My carbohydrates are pretty well of but I think I need to watch my intake of carbs, but fiber is what I need to start taking in. I want to eat about 80 grams of fruit a day I will also try to eat fruits that are high in fiber like bananas for example which are also a great source of potassium. The report suggested it would be better to replace white bread with whole grain which is also a great way to get more fiber into my diet and its no trouble at all just siply changing the style of bread. Research online shows that whole grains will keep me full for longer periods of time. I admit to it that I love foods high in sugar like Pepsi and Chocolate. Though, it would be a lot healthier to drink fruit juice and maybe eat a salad instead of the chocolate bar as hard as this will be its better f...
Nutrition and physical activity are important aspects as they improve health and reduce chronic diseases. In June of this year my family physician placed me on a doctor assisted weight loss program that enabled me to eat my favorite foods but in appropriate proportions and in heathier ways. The best part about Supertracker is that it gives me wonderful tools to support me in understanding and meeting my goals. Once I created a profile through Supertracker I was provided a personal plan to follow including the amount of grains, vegetables, fruits, and protein I needed to be successful. For three consecutive days, I entered my food and activity intake into Supertracker and was able to analyze the excesses and deficiencies
In conclusion it is not so simple to assume that a higher consumption of carbohydrates increases the risk of diabetes, but it is more important to make recommendations for the prevention of diabetes based on the quality and the not quantity of the carbohydrate (Hu et al, 2001). Based on the current research, diets that limit sugar sweetened beverages, are low in high GI and high GL foods and refined carbohydrates, and are high in fibre are optimal for reducing the risk of type 2 diabetes.
These last two years, however, I started to gain weight and have become concerned with my diet. Changing my poor eating habits has been difficult for me, however, having this assignment has taught me that it is not as difficult as I previously imagined. Nutrition experts in the United States and Canada have a list of standards with four list values. These list values are called the Dietary Reference Intakes. The DRI committee sets these values for vitamins, minerals, calories, and nutrients.
Dietary Reference Intakes (DRI) is a serious of nutrient intake values including Estimated Average Requirement (EAR), Recommended Dietary Allowance (RDA), Adequate Intake (AI), Tolerable Upper Intake Level (UL), Estimated Energy Requirement (EER), and Acceptable Macronutrient Distribution Range (AMDR), which are used to standardize nutrients intake levels that can maintain health and prevent food-related diseases, and are recommended by the scientific knowledge (Hammond, 2016a). The EAR is an estimation of the intake values that satisfy the nutritional needs of a half of a healthy
Ultimately, these physiological changes result in different nutritional needs for the elderly. The Food and Nutrition Board of the National Academy of Sciences issues the Recommended Daily Allowances for healthy people over the age of 51. However, these RDAs are limited in that they have been derived from studies of younger, healthy populations and do not account ...
Furthermore, nutritional analysis of recording or reporting food intake data presents a main source of inaccuracy when determining habitual nutrient intake and it does not contain comprehensive information on the interpretation of results from dietary surveys (Macdiarmid, & Blundell, 1997). Therefore, biochemical markers of nutrient intake are now a valuable tool in validating dietary assessment methods (Bingham, 2002). For example, the double labelled water technique and 24-hour urine nitrogen and potassium are routinely used and potentially independent of the errors associated with dietary survey methods (Bingham, 2002).
Ronzio, Robert A. (1997). The encyclopedia of Nutrition and Good Health, 61 Robert A. Ronzio
Research has shown adopting a plant based diet may be the key in avoiding such problems. An appropriately planned vegan diet is often associated with health advantages such as lower blood pressure levels, a smaller risk for diabetes and cancer and a lower body mass. This type of diet is high in fiber, magnesium, potassium, and lots more vitamins and minerals which could explain all the health advantages. Maggie Fox, a health and science correspondent states, “Vegan diet reverses diabetes symptoms. People that ate a low fat vegan diet, cutting out all meat and dairy, lowered their blood sugar more and lost more weight than people on a standard American Diabetes Association diet” (Fox). A Standard Diabetes diet contains meat and dairy products. The fact the ones health improves as soon as these items are cut out and a switch is made to the vegan diet, really shows there is harmful toxins and chemicals inside meat and dairy that shouldn't be entering our
Food is essential in everyone’s daily life. Keeping an eye on my personal eating diets is very helpful to live a healthy life. The food diary is recorded once a week, with information of the food I eat during the day and my initial observations. My experience is very enlightening. There are evident changes of my eating and living habits, which leads me to comprehend the interactions between student life and the backstory of food better.
Healthy eating is vital, good food make people live a healthier life but unfortunately not everyone eats healthy daily or keep track of their healthy eating. This assignment is to help students keep track of the foods and drinks they consume daily, and what kind of food nutrients they are missing or completely having based on their food or drink intake. Another purpose for this assignment is also help students to become aware of what kind of diseases they might likely be risk at and what cautious steps they might take to either prevent or deal with the issue.
People is always asking: “Why is important to have a balanced diet? Why is necessary to have a balanced diet on a daily basis? And why do professionals tend to recommend a balanced diet?” The human being has essential needs to its existence: breathing, feeding, and keeping the body in constant movement. The majority of the people are aware of this, but they do not have a balance among these things and even more important they do not eat the adequate food to keep their body healthy. Food is one of the most important factors because it gives the energy the body needs daily. In other words, few words food is the fuel that provides glucose, which is carried to each cell of the body through the bloodstream. This process is extremely important and this is influenced by the type of food that each person consumes. A balanced diet is important for human beings, and makes reference to a good nutrition with regard to the food they eat; which contains macro nutrients that are carbohydrates, fats, and proteins; these provide energy and basic materials that the body uses to grow and stay healthy.