Food Intake – 3 Days
After recording my dietary intake for three days through the Wiley iProfile 2.0 and reviewing the reports, I have found that this provides a better a broader scope of my eating habits and the nutritional value in each thing I eat. According to Wiley iProfile 2.0 (2010), I am 65% below the recommended target DRI intake. The main sources of protein recorded in the three day study were the chicken, garbanzo beans, Greek yogurt, and eggs. There were signs of protein from other foods as well, such as the bread, apples, pasta, and cheeses. There seemed to be trace amounts of protein in just about all of the foods that I ate. The foods that provided carbohydrates were the pizza, breads, wine and even the apple was higher in carbohydrates than I would have thought. “Lipids are generally greasy to the touch and insoluble in water” (“lipids”, 2011); in other words lipids are known as fats. Foods that provided those fats were butter (being the highest in saturated fat), eggs, pizza and Greek yogurt. My target DRI for lipids is in the red by 107.0%. All of this is coming from saturated fat. Based on the target DRI for saturated fat, I should be below 34.4g. Instead my saturated fat intake is at 37.1g as I use about 2 tablespoons of butter in just greasing the pan for frying eggs because it tastes delicious. I have been using the butter as grease for the eggs over the last week. Generally I use Pam, which has zero saturated fat. According to My DRI target I should be consuming 17 grams of Omega-6 fatty acids and my intake for the last 3 days was 7.8 grams putting me in the healthy range. My Omega-6 and Omega-3 fatty acids primarily came from the mayonnaise, eggs and pizza. “Along with the Omega-3 fatty acids, Omega-6 fatty acids play a crucial role in brain function as well as normal growth development” (University of Maryland Medical System, 2011 p. 1). Instead of eating the foods that are high in cholesterol and saturated fats, I could get the Omega-3 fatty acids from flaxseed oil, avocados, sardines, albacore tuna and soybean oils. The Omega-6 fatty acids can be obtained from sources such as corn, flaxseed oil and soybean. My intake for protein, carbohydrate and fats were not properly balanced. To achieve the proper DRI target range for proteins, I would need to eat more chicken, fish and pork. I also fall short on the target DRI for carbohydrates. A healthy way to boost my intake on complex carbohydrates would be to eat more legumes, whole grain breads and whole grain cereals. There are also simple carbohydrates such as fruits, milk and vegetables. The only protein that I have in my diet considered a complete protein would be the egg. The egg carries all the required amino acids to be considered Chicken is not found to be in the group of complete proteins. “The value of proteins is dependent upon combinations of amino acids that build the protein” (Utah Education Network, 1997 p.1); in essence if a person does not have the correct combination of amino acids they do not have a complete protein. Complete proteins stimulate the growth and maintenance of normal body tissue. Macronutrient intake within the recommended range is a key to making the “motor run right”, if you know what I mean? The body uses different elements to make good use of others that are put into our body, to benefit one another if you will. The better balance of sugars, proteins, carbohydrates and lipids, our bodies are better able to use each nutrient. Protein builds the muscle, skin, bone and hair. If we do not take in the proper amount of protein, our bodies will break down the tissues to get the fuel it needs, and proteins key purpose is to build muscle not provide energy. It is the same situation if a person does not take in enough carbohydrates, as it is the carbs that provide the energy for the muscles, fuel for the brain and protects the protein in a person’s diet from being broken down and used for energy. Protein and carbs make fats. If one has enough protein and carbs in their daily diet, consumption of additional fats would only need to be consumed in very small amounts. If a person eats too many fats, he or she will have the likelihood of becoming obese. The average American diet provides substantial amounts of fats. I did not reach my total fiber intake. My DRI was 38 grams and I only took in 11 grams. One of the main functions of fiber is to help with digestion and absorb fat. Fiber also helps to make you feel full. Being overweight, I think I am not eating enough fiber to aid in the digestion and absorption of fats in my diet. I think that I have adjusted my diet for the better in the last few weeks, yet I have not made the effort to make sure a proper balance of fiber has been added. The main source of fiber in my three day journal was the apple. Because eggs provide no fiber a better alternative would be rotate oatmeal into my breakfast every other day. It is a daily struggle for me to stop and eat, and when I do, I do not always make the best choices. A goal I will set for myself is to make a conscience decision to eat more fruits and oatmeal in the morning. My salads always contain beans in them, and we have salads almost every night. If I were to drink fruit juice instead of eating whole fruit my fiber intake would go down and my calorie count would go up. If we do not get the sufficient proteins, carbohydrates, fats or fiber in our daily diet, it can lead to problems with the kidneys, immune system break-down and the tear down of muscles. If a person consumes too much protein it can cause problems from the kidneys to some sorts of cancer. If a person consumes too many carbohydrates the body will convert it to fat, which leads to obesity. Take in too many fats, it is the same problem and will lead to obesity and high cholesterol which will clog arteries and lead to heart failure. It is very important to try to achieve a healthy balance of macronutrients in order to promote a healthy lifestyle. References
lipids. (2011). Retrieved from http://dictionary.reference.com/browse/lipids
Wardlaw, G.M., & Smith, A.M. (2011). Contemporary Nutrition (8th Ed.). New York, NY: The McGraw-Hill Companies, Inc.
[pic]University of Maryland Medical System. (2011). University of Marylend Medical Center. Retrieved from http://www.umm.edu/altmed/articles/omega-6-000317.html
University of Maryland Medical Center. (2011). Retrieved from http://www.umm.edu/ency/article/002469fod.htm
Rotella, P. (2006). Good Fats. University of Maryland Medical System. Retrieved from http://goodfats.pamrotella.com
[pic]Utah Education Network. (1997). Utah Education Network. Retrieved from http://www.uen.org/Lessonplan/preview?LPid=1269