Crisel Joy Quinto
Nutrition 313: Contemporary Nutrition
November 26, 2014
Based on a 24 Hour Recall of my diet, results using NutriCalc Plus report that my food intake lacked a healthy balance of all food groups. My Grain intake reached only 60% of the My Plate daily recommendations. My Vegetable intake was a mere 50% of the recommended servings. Additionally, I consumed 84% of the daily recommendations for the Dairy Group. Nonetheless, I did exceed the recommendations for the Fruit Group and Protein Group with intakes of 155% and 107%, respectively.
With a newly developed understanding of Nutrition, diets with plenty of vegetables and whole grains will provide a great source of fiber. Furthermore, reduced amounts of cholesterol have been linked to high fiber diets. Since my intake of vegetables and grains were problematic to achieve a well-balanced diet, I want to look further at the fiber content of my eating habits, as well as the cholesterol levels I obtain.
Fiber contains parts of plants or carbohydrates that are resistant to digestion and absorption. Fiber can be further classified as either water-soluble or as an insoluble form. Findings within, Fiber and Cardiovascular Disease Risk: How Strong is the Evidence?, affirms dietary fiber to affect cardiovascular disease risk factors. “A collective number of studies have reported a lower occurrence of coronary heart disease in those who consume diets high in fiber. Soluble fiber decreases serum total and low-density lipoprotein cholesterol concentrations and improves insulin resistance. Whereas, food sources of mainly insoluble fibers, like cereal products, have been the most consistently associated with lower incidents rates of cardio vascular disease.” In conclusion of the observational findings, reports have maintained the relationship of consuming a high fiber diet and lower risks of cardiovascular disease and coronary heart disease.
In addition to the review, a study
Cited: Erkkilä, Arja T, and Alice H Lichtenstein. "Fiber and Cardiovascular Disease Risk: How Strong is the Evidence?." The Journal of Cardiovascular Nursing, 21.1 (2006): 3-8. Simin Liu, Julie E. Buring, Howard D. Sesso, Eric B. Rimm, Walter C. Willett, JoAnn E. Manson ”A prospective study of dietary fiber intake and risk of cardiovascular disease among women.” Journal of the American College of Cardiology, 39.1 (2002): 49-56.