Nutrition Intake – 3 Days

Your Name

University of Phoenix

Abstract

The objective of this study was to assess the amount of nutrients I receive daily based on my daily meal plan. My daily intake was compared against the recommended intake for someone of my height, weight, and age. The list of foods that I ate daily was saved into my iProfile and then compiled to reflect my intake for a 72 hour period. The amount of macronutrients I intake daily was analyze and then each single nutrient was analyze and compared to the recommended daily intake. My diet was high in proteins but low in carbs which resulted in a low fiber intake. The findings in this study showed me that what I thought was a healthy meal plan, was actually missing essential macronutrients critical for body function.

Nutrition Intake – 3 Days

During the past 72 hours, I recorded everything I ate for breakfast, lunch, and dinner. After recording my intake in the Wiley iProfile and reviewing the reports, I gained a better understanding of my diet by comparing my daily nutrition intake to what is recommended by the Dietary Reference Intake.

The foods in my daily intake that provided protein were the eggs, yogurt, turkey sandwiches, chicken breasts, lima beans, protein shakes, turnip greens, broccoli, and the subway salad. The foods that provided carbohydrates were the eggs, yogurt, turkey sandwiches, chicken breasts, lima beans, protein shakes, toast, turnip greens, broccoli, and the subway salad. The foods that provided lipids were the eggs, yogurt, turkey sandwiches, chicken breasts, lima beans, protein shakes, toast, broccoli, and the subway salad. Compared to the recommendations by the DRI, I’m not consuming enough carbohydrates, lipids, or proteins. To reach the recommended dietary intake for carbohydrates I will add some fruits and whole grains to my diet such as apples, pineapples, and brown rice. To reach the dietary intake for protein and lipids I will add bake salmon, almonds, and tofu to my diet. These foods will help me reach the recommend dietary intake for the essential macronutrients.

The proteins that I consumed during this 72 hour period were complete, incomplete, and complementary. This is important because complete proteins provide all of the essential amino acids and sources of this protein are fish, eggs, and milk. Incomplete proteins are low in one or more of the essential amino acids and one source of this is rice (Protein, 2012). However, rice can be combined with a complementary protein such as dry beans to provide an adequate amount of essential amino acids. I missed achieving the recommended dietary intake of protein by 65%, carbohydrates by 13%, and lipids by 30%. I was absolutely shocked by these numbers because I thought I would exceed what is recommended for protein and lipids. I couldn’t find the exact protein supplement I take in the food journal so maybe that contributed to the findings in the report. I have an acceptable distribution range for lipids, under acceptable distribution range for carbohydrates, and my protein distribution range is over acceptable. To bring my carbohydrate distribution into and acceptable range I will add fruits to my diet for breakfast and during dinner I will add a small amount of brown rice to my meal. To bring my protein distribution into an acceptable range I will substitute a few of my protein sources like the protein shakes with fruits so I can have an acceptable amount of both carbohydrates and proteins.

Having an acceptable distribution of macronutrients within the recommended range is important for your overall health, growth, immune function and well-being. Not consuming enough macronutrients will increase your risk for chronic diseases because your body will be lacking the essential nutrients needed for survival. Consuming too many macronutrients can have adverse effects as well. Too many macronutrients can lead to weight gain, rise and fall in glucose levels, and chronic diseases (Wardlaw & Smith, 2011). The amino acids in protein are involved in your metabolism, immune system, skin and bone structure. Not enough protein can lead to a loss of muscle mass and a weakened heart. Not enough carbohydrates can lead to fatigue, dehydration and constipation. Not enough lipids can lead to extremely low cholesterol levels and abnormal glucose levels.

My dietary fiber intake was lower than the recommended intake according to the iProfile website. The items that I received my daily fiber intake from consisted of toast, vegetables, and a protein shake which are insoluble fibers. I didn’t consume any soluble fibers and I’m going to start adding them to my diet immediately. During my next trip to the supermarket, I will purchase oatmeal, oat cereal, apples, oranges, nuts, flaxseeds, beans, dried peas, celery, and carrots to add soluble fiber to my diet. My consumption of turnip greens provided the most fiber and the protein shake provided the least. The source of my fiber intake typically comes from a few vegetables at dinner which is a trend that affects my fiber intake.

To increase my fiber intake, I will consume more fruits in my diet. My daily intake was too low and it was primarily due to the fact that I didn’t consume any fruits. I will consume oranges and apples as a snack throughout the day to meet my fiber needs. Fiber rich bean dishes, such as beans in a salad and bean soups are foods that I will definitely consider adding to my diet to help me meet my fiber needs. I will also make changes to the other nutrients I consume so I can achieve the right balance while maintaining my recommended daily caloric intake. The fiber content reduces significantly when it’s converted to fruit juice. The majority of fiber in fruits comes from the pulp and the skin. In fruit juice, most of the fiber is lost in production and the result is a concentrated sugar beverage instead of a beverage that’s rich in fiber.

Too much protein in the diet can lead to proteinuria. Proteinuria is the medical term for the condition characterized by the presence of too much protein in the urine (Protein, 2012). A small amount of protein in the urine is not an alarming condition but a prolonged case of excess protein in the urine can indicate kidney disorders. Too many carbohydrates can cause generalized vascular disease. The high-carbohydrate diet which is now so popular causes the pancreas to produce large amounts of insulin which results in chronic hyperglycemia (Diabetes, 2012). Too much lipids can cause disorders like hyperlipoproteinemia which occur when there is too much lipid in the blood (High Blood, 2012).

The key to a successful diet and healthy meal plan is having the right blend of carbohydrates, lipids, and proteins. A lack of macronutrients in your diet can lead to problems with the kidneys, high cholesterol, a weakened heart and immune system. It can also lead to obesity which is a major problem in our society today. It is extremely vital that we recognize the importance of consuming the right balance of these macronutrients and the role they play in our growth and function.

References

Diabetes (2012). Retrieved from: http://www.nlm.nih.gov/medlineplus/diabetes457.html

High Blood (2012). Retrieved from: http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001440/

Protein (2012). Retrieved from: http://www.cdc.gov/nutrition/everyone/basics/protein.html

Proteinuria(2012). Retrieved from: http://www.nlm.nih.gov/medlineplus/ency/article/00678.htm

Wardlaw, G. M., & Smith, A. M. (2011). Contemporary nutrition (8th ed.). New York, NY: McGraw-Hill.