University of Phoenix : SCI/220
Food Intake -3 Days Paper
Student: Chris Fortin
Submitting Date : 5/12/2014

During my 3 day food recording program I learned numerous things about health and the food I put into my body. Below I will be listing the breakdowns of foods. Along with numerous other facts and information regarding my food study.
The Foods in my 3 day food record that provided proteins are the following, Steak Salad, Fruit Salad, Subway Sandwich (Turkey), Bagel with cream cheese, Granola Bites, Protein Shake, Kellogg’s Raisin Bran, Panera Brea with Asiago roast Beef, Chicken breast(boneless), green beans boiled, baked potatoes, carrots, grapefruit, plain yogurt, cottage cheese with fruit. My largest intake of protein was from a Panera Bread salad with BBQ Chopped chicken, in which I in took 31 grams of protein. My recorded intake of Carbohydrates were from the steak salad, fruit salad, subway sandwich, bagel with cream cheese, soda, granola bites, protein shake, raisin brain cereal, Panera bread sandwich, chicken breast, green beans, baked potatoes, grapefruit, and subway sandwich. Nearly everything I in took contained carbohydrates; the largest amount of carbohydrates in taken was from 2 cups of Raisin bran cereal which contained 90 grams of carbohydrates. Lipids were found in cream cheese, granola bites, raisin bran, chicken breast, green beans, potatoes, carrots, grapefruit, and crackers with peanut butter, cottage cheese and yogurt.
When comparing my intake compared to the DRI my results were the following: When I l looked at protein the recommended intake was 100-348 grams my daily intake was 85grams. Carbohydrates recommended intake was 448-647grams, my intake was 217grams. Fats, Total were 88-155 grams mine was 46 grams. What this tells me is that my overall daily intake of food is lower than it should be. I need to make time for meals instead of substituting them for protein shakes or meal replacement bars. I’ve been procrastinating on setting up a meal preparation day for the last few years; my plan is to set aside one day of the week to prepare food throughout the week. By doing this I will have meals prepared ahead of time which will ensure I have a well-balanced diet and get all the nutrients my body requires.
Macronutrient intake range is important because this ensures your receiving a well-balanced diet. Without proper nutrient components your body won’t develop properly. Your body will fail to function properly and your health will diminish.
According to University of Illinois “Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.” If you fail to consume the proper amount of carbohydrates your body will fail to run correctly. “Without enough protein in the diet, the body will have no choice but to break down muscle fibers to release the protein it needs to survive.” (Pencharz PB and Young VR). According to a study from the livestrong website. “Without enough of these fats (or lipid) sources in your diet, you may not get enough essential fatty acids, which could cause problems with your hair, skin, immune system and vision.”
My dietary fiber total in grams was 61 grams. I only had 1 gram of soluble fiber, and 4 grams of insoluble fiber. According to WebMD an average man should intake 38 grams of fiber per day. This would equal to 114 grams in 3 days. Considering how I only in took 61 grams I would say I’m well behind the power curve. The 2 foods I consumed which were responsible for the most amount of fiber were 1 serving of a steak salad which had 11.3 dietary fiber grams and 2 cups of KELLOGG'S RAISIN BRAN Cereal which was responsible for 14.0 grams of dietary fiber.
I have identified a few Patterns or trends that are in my diet. Due to my schedule I’m not always able to eat 3 well balanced meals. I usually have 1 large meal around dinner time which is balanced with proteins, carbohydrates and lipids. This is usually a meat, starch, and 2 vegetables. My breakfasts are usually simple and light, oatmeal, egg white omelet or fruits. I usually have a protein shake after a workout and a light lunch normally a salad or sandwich around lunchtime. I feel my diet is well rounded however I overlook crucial nutrients my body needs to function properly. From doing this study for one I have learned I’m not in taking the proper amount of fiber. I’ll make an effort to add more fiber into my diet. I love consuming fruits and vegetables but I find that maintaining them at my house is tricky. If you don’t store them properly they can go bad before you have the opportunity to eat them. Pistachios are healthy snack I like to eat, one method I can do to increase fiber in my diet is bring them to the gym with me and post workouts I’ll eat the pistachios.
If you drink fruit juice instead of eating whole fruits your fiber content will decrease along with your calorie intake skyrocketing. Many fruit juices aren’t made with actual fruit and they are empty calories that are combined with unhealthy sugars.
If you fail to intake the proper amount of protein your body begins to breaks down protein-rich tissues like your muscles. The initial effect of low protein intake can be muscle break downs accompanied by your body weakening. Your immune system will begin to shut down due to not producing enough antibodies. In some extreme cases protein deficiency can result in shock and eventually death. If your body is not receiving the proper amount of carbohydrates it will turn towards your protein as its energy source. Consequently, In severe cases a lack of carbohydrates can cut of the brains main source of fuel, this can lead to delayed mental activity and additional mental problems. If your body doesn’t consume the proper amount of fats or vitamins A,D,E and K you make way for vitamin deficiencies. Vitamin A deficiency can hinder your bone growth and affect your skin appearance.

References 1. mckinley.edu. (2014). www.mckinley.illinois.edu. Retrieved from http://www.mckinley.illinois.edu/handouts/macronutrients.htm

2. Pencharz PB and Young VR. Protein and amino acids. In: Bowman B and Russell R, editors. Present Knowledge in Nutrition. 9th edition. International Life Sciences Institute 2006.

3. Langton, N. (2014). www.livestrong.com. Retrieved from http://www.livestrong.com/article/309929-what-will-happen-if-your-diet-lacks-lipids

4. Zelman, K. M. (2011). www.webmd.com. Retrieved from http://www.webmd.com/food-recipes/features/fiber-how-much-do-you-need