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Food Intake
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Food Intake
Trisha Shetler
SCI/220
December 3, 2015
Andrew Pasquinelli
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This paper is intended to explain my nutritional endeavor for the past three days. I will
be providing different aspects of my nutritional needs and an in depth analysis on how
proteins fats carbohydrates and fiber take part in an everyday diet and what are these
functions. This is intended to broaden my views of a healthy lifestyle, and how to achieve it
through a variety of food groups. In this essay the resources utilized where provided by the
educational institute with the purpose of facilitating my research objectives.
Food Intake – 3 Days
In my recorded daily intake the foods that provided protein were beef, turkey, chicken
and beans. All of the foods mentioned before provided lipids. The recorded protein,
carbohydrates and lipid intakes were above the recommendations of my DRI. Since they were
too high I would recommend eliminating the beef and any parts of the chicken and turkey
which have excess fat.
I would add more lean meats and organically proteins. Surely I would eliminate any
high fat foods, emphasize in low fat – low carbohydrate foods like vegetables and salads. I
ate both complete and incomplete proteins, but combining both they provided a
complimentary asset of proteins. This is very important, “any protein that is incomplete on its
own but may become complete when combined with other proteins to provide all of the amino
acids necessary for normal metabolism” (Answers.com, 2010). With this said any insufficient
proteins in our bodies can be complimented to form a complete protein.
In my daily recommended protein intake I was just shy of 10 grams, in y carbohydrate
intake I surpassed my daily intake by 346 grams ( very surprised) and lipid intake was just
above average Macronutrients are substances needed for growth, metabolism, and for other
body functions. Macronutrients are nutrients that provide calories or energy (Gary R. 1998)
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I had consumed a vast quantity of these nutrients during my three day period.
Keeping in range your micronutrient is very important, the range provides a guide to a
well-balanced nutrition in which you should not exceed the recommended ratios in order not
to create excess energy in thus converting to fat. The lack of micronutrients is also important
to keep in mind. Lack of these nutrients can cause malnutrition that can lead to disease
complexity disorder and long term damage to your organs.
If you constantly eat too little protein you will start to lose muscle complexity due to that
proteins are the building blocks of muscle. If you deprive yourself of proteins and there is a
lack of energy your body will start taking energy from your muscles. If you consume too little
carbohydrates you’re depriving yourself of necessary nutrients in whole grain foods and
vegetables, some of the consequences are digestive difficulties, decreased energy and heart
disease.
When you eat too few lipids “sources in your diet, you may not get enough essential
fatty acids, which could cause problems with your hair, skin, immune system and vision.
Eating too little fat may also lower your blood levels of HDL, or "good" cholesterol, raising
your risk of cardiovascular problems and stroke” (ADA, 2011).My fiber intake did not reach the
one hundred percent that is recommended to me in my DRI. My intake was too low since I
only consumed 13 grams of fiber and my DRI recommends 30 grams per day. Most of my diet
lacked vegetables and whole grains that provide an excellent source of fibers. AS a result I
did not meet the recommended servings of foods from each fiber containing group.
The vegetable group was the most I lacked since I had only consumed about two cups
of vegetables in three days.The foods that provide the most fiber in my diet are: whole grains,
beans and legumes. There isn’t any specific trend in my diet that my affect my fiber choices, I
usually have a rational view about any fiber. I will surely include more vegetables in my diet,
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whole grains and lean meats.
Fruits will not be left aside but, consume a wide variety of them not only the usual;
apples, oranges and bananas. My diet does not include fiber-rich beans such as chili and split
peas. The United States Department of Agriculture states: “One thing to remember about fiber
is it is only found in plants. You can get plenty of fiber if you include whole grain products
(including oats and barley), fruits and vegetables (especially eaten raw with the peel), and
legumes like beans, peas and lentils in your diet. Although meat and poultry look fibrous and
are sometimes hard to chew, only plant foods contain fiber”. It's the protein in these foods that
adds the texture. So while you can get fiber through juice, you will be missing the majority of
it that is found in the peel.
Insufficient amounts of proteins, carbohydrates, fats and fibers can cause a numerous
array of problems. Starting with the lack of protein your body will starve itself of the muscle
building nutrients, the lack of protein will most like end up in complexion dystrophies and body
tissue problems. Also we need to have in mind that every organ is composed of tissues so not
only will you complexion be disfigure but your inner organ will be too. Lack of carbohydrates
will lead to digestive problem, dehydration and heart disease. Since by eliminating
carbohydrates they are replaced by fats and proteins. The lack of fats is a major
misconception in somebody’s diet the body need fats like Omega 3 and Omega 6, they are
called the good fats.
“The human body uses fatty acids to do everything from building cell membranes to
performing key functions in the brain, eyes, and lungs” (ASN, 2011). The lack of fibers will
produce mainly digestive problems since they are essentials in every day bowel movements.
On the other hand a diet high in protein can place strain on the kidneys, “waste, which is the
end product of protein metabolism is excreted into the urine. Excessive amounts of these
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waste products cause the kidneys to work hard and can impair kidney functioning”. (CNPP,
2011).
An excess of carbohydrate will lead to excessive energy that if not used will be stored
in the body as fat, will later on will cause obesity, high blood pressure and heart disease
among numerous other things. Excessive fats will contribute to overweight and the common
disease like high blood pressure, heart disease and liver failure. Large amounts of fiber can
cause constipation, since the fiber carries out water you will be depletes of water in your
intestinal track and thus excretion can become painful and discomfort.
Conclusion
After a three day journey through the nutritional content of very meal that I ate, I have
come to the conclusion that my lifestyle is not as healthy as I thought it was. While
researching and analyzing what every single food group means, I have been literally stupefied
to what I have been putting into my body. Fats, proteins, and carbohydrates they all meant
nothing to me before this essay but now I have found a new respect for them. A healthful diet
can provide numerous benefits in your life, from being disease free to keeping you motivated
to pursue a better life. Nobody should underestimate the power of food and diet shouldn’t be
considered a hassle, but a way of life.
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References
Answers.com (2010). Complimentary Proteins.
Retrieved from: http://www.answers.com/topic/complementary-protein
Garrison, R., Somer, E. The Nutrition Desk Reference. New York, NY: McGraw-Hill, 1998.
Retrieved from: http://www.diet.com/store/facts/macronutrients
American Dietetic Association (ADA). Nutrition as a Way of Life. Web Articles
Retrieved from: http://www.eatright.org>.
American Society for Nutrition (ASN) 2011. Personal Decisions in Nutrition. Web based
articles
Retrieved from: http://www.nutrition.org>.
U.S. Department of Agriculture, Food and Nutrition Information Center. National Agricultural
Library
Retrieved from:<http://www.nal.usda.gov>.
USDA Center for Nutrition Policy and Promotion (CNPP) 2011. Nutrition Facts. Web based
articles
Retrieved from: <http://www.cnpp.usda.org>.