Over the last five days I have been using the iProfile to track my food and nutrient intake, as well as become educated on certain daily intakes, nutrients, and diseases. This iProfile tracks and correlates my food journal and activity journal, by then configuring the results into many reports. I then used these reports for the findings in the following paper, Food Intake—5 Day. The foods in my recorded daily intake that provide protein are: whole wheat toast, burgers, roast beef sandwiches, sausage, quesadillas, chicken wrap, and my daily supplements. The foods that provide carbohydrates are: roast beef sandwiches, French fries, tomatoes, quesadillas, chicken wrap, and soda. The foods that provide lipids are: roast beef sandwiches, sausage, burgers, fish tacos, onion rings, and eggs. After reviewing my recorded protein, carbohydrate, and lipid intake compares with the recommendations of the dietary reference intake (DRI), my results are as follows: Calories recommended: 2430, calories intake is 1255. My recommended in Fat Total is 20 - 35%, my intake is 686 kCal. My recommended in Carbohydrates 45 - 65%, my intake is 370 kCal. My recommended protein is 10 - 35%; my actual intake is 221 kCal. I am over acceptable macronutrient distribution range in my fat totals, under acceptable macronutrient distribution range in carbohydrates, and within acceptable macronutrient distribution range in protein (Grosvenor & Smolin, 2010). According to Cleveland Clinic (2013), “a gram of fat has about twice as many calories per gram as carbohydrates and proteins.” Reducing fat intake lowers cholesterol which will help reduce the risk of heart disease. By reducing the fat intake will also help reduce risks in developing high blood pressure, cancers, and diabetes. Reduce fat intake by educating yourself about the foods you consume, choose lean meats, such as chicken or fish. Make sure portion sizes are correct, which should be about six ounces. Incorporate healthy snacks into your lifestyle, by choosing low fat yogurts, tuna, and dried beans. Choose cheeses that are lower in fat. A low fat cheese should be about three grams of fat per ounce of cheese. When preparing foods: trim fat, substitute herbs and spices for butters and chesses. Bake, broil, or grill foods rather than frying them” (para. 1). According to FitDay, Internet Brands, Inc. (2011), A complete protein contains an adequate amount of all of the essential amino acids that should be incorporated into a diet. Some protein contains all the amino acids needed to build new proteins, which generally come from animal and fish products. A complete protein must not lack even one essential amino acid in order to be considered complete. An incomplete protein is any protein that lacks one or more essential amino acids in correct proportions. These can also be referred to as partial proteins. Even if the protein contains all the essential amino acids, they must be in equal proportions in order to be considered complete. If not, the protein is considered incomplete” (para. 1, 3, 5). My protein intake is 221grams, carbohydrate intake is 370 grams, and lipids intake is 56 grams. When comparing my daily recommended protein, carbohydrate, and lipid intake I achieved the following: protein, exceeded; carbohydrates, 60% intake, and oils, 10% intake. The effects of too much or too little of a macronutrient are crucial. “Macronutrients make up the bulk of your diet, accounting for the majority of the nutrients in the food you eat and providing the energy you obtain from your food. There are three major types of macronutrients: carbohydrates, or sugars, proteins and fats. Failure to consume enough of any macronutrient can affect your health” (Tremblay, 2011, para. 1). “Failure to consume enough protein can seriously harm your health. During digestion, protein from your diet breaks down into amino acids. Your body absorbs these amino acids, and then your body incorporates these compounds into proteins that make up your cells and tissues. A protein deficiency affects multiple organ systems, dampening your immune system, harming your skin and hair, promoting muscle wasting, and causing other symptoms such as fatigue (Tremblay, 2011, para. 2). “Failure to consume enough carbohydrates can potentially affect your activity level and athletic performance. Your body relies on glycogen and glucose -- two types of carbohydrates -- which help fuel your muscles, brain, and a number of other tissues As a result, a deficiency in carbohydrate intake can affect your athletic performance, and low-carb diets can have a negative effect on your endurance. Deficiencies in dietary fiber, a type of carbohydrate, can cause constipation” (Tremblay, 2011, para. 3). “Deficiencies in specific types of fat, called essential fatty acids, can cause dry skin and hair, increase your risk of depression and decrease your cognitive functioning (Tremblay, 2011, para. 4). My current diet does meet the minimum number of servings of foods from each fiber-containing group, 27grams of fiber, 100% daily intake. I currently take a daily supplement that provides my body with the daily recommended servings of fruits and vegetables. Foods that provide the most fiber in my days’ meals are: whole grin toast, cherry tomatoes, fish tacos, salsa, whole wheat tortillas, chicken breasts, and cabbage. The foods that provide the least amount of fiber are: coffee, turkey sandwiches, pico de gallo, and bleu cheese hamburgers. I do not think I need to alter too much with my diet to increase the fiber in my diet. Currently I am at 100% of my daily recommended intake. I do think I could eat more fruits, but because I know I do not eat the daily recommended intake, I do take a supplement specifically for fruits and vegetables to provide my body with its needs. I could include fiber-rich bean dishes, beans in a salad, or split-pea soup to enhance my fiber intake. Drinking fruit juice instead of eating whole fruit is not the same, nor does it provide your body with the same nutrients. By drinking fruit juice, the calorie content will increase and your fiber content will decrease. Most fruit juices are loaded with sugars and high fructose corn syrup, and are not a healthy choice for your diet, body, or nutritional needs. Insufficient or excessive amounts of proteins, carbohydrates, fats, or fiber may contribute to health or illness. According to The Physicians Committee for Responsible Medicine (2013), “although a deficiency of dietary protein is clearly detrimental, many chronic conditions may be caused or exacerbated by an excess of protein, particularly animal protein. These include osteoporosis, kidney stones, chronic kidney disease, and possibly certain cancers. Food from plant sources supplies protein in the amount and quality adequate for all ages” (para. 1). According to The Physicians Committee for Responsible Medicine (2013), this level of excess consumption of fats is problematic because EFA derivatives are raw materials for eicosanoids (i.e., prostaglandins, leukotriene’s, and thromboxane’s), hormone–like chemicals with short lived but powerful effects. Fatty foods provide very few nutrients. Other than essential fatty acids, vegetable oils provide only vitamins E and K, which can be obtained from other sources. Ideally, fats should not be added to meals; rather, they should be consumed in modest amounts from foods that are a vehicle for other essential nutrients. For example, nuts provide essential fatty acids, magnesium, copper, folic acid, potassium, fiber, and vitamin E” (para. 2). According to The Physicians Committee for Responsible Medicine (2013), “carbohydrate is the main energy source in the human diet, providing 50% or more of total calories in the form of starches and sugars. Diets that are high in carbohydrate and fiber and low in fat and cholesterol have clinical utility in prevention and management of several diseases, including obesity and weight–related conditions such as diabetes and hypertension. Dietary fiber promotes satiety, and its intake is inversely associated with body weight and body fat” (para. 3). After reviewing and evaluating my food intake over 5 days, the results were enlightening. My iProfile introduced me to facts regarding my food consumption that I was not aware of. I found this assignment somewhat frustrating due to the fact that I prepare 90% of my meals, and the iProfile is not designed for this lifestyle. I did however, enjoy the facts and breakdown of certain nutrients, and look forward to applying these results moving forward.
References
Cleveland Clinic. (2013). Reducing Fat Intake. Retrieved from http://my.clevelandclinic.org/healthy_living/weight_control/hic_reducing_fat_intake.aspx
FitDay, Internet Brands, Inc. (2011). Incomplete vs. Complete. Retrieved from http://www.fitday.com/fitness-articles/nutrition/proteins/incomplete-vs-complete-proteins.html#b
Grosvenor, M. B., & Smolin, L. A. (2010). Visualizing Nutrition: Everyday Choices (2nd ed.). Retrieved from The University of Phoenix eBook Collection database.
The Physicians Committee for Responsible Medicine. (2013). Macronutrients in health and disease. Retrieved from http://www.nutritionmd.org/contact.html
Tremblay, L. (2011, July). Effect of a macronutrient deficiency on health. LiveStrong, para 1-4. Retrieved from http://www.livestrong.com/article/506272-effect-of-a-macronutrient-deficiency-on-health/#ixzz2JO53HNGp
