Custom «Food Intake» Essay Paper Sample

Proteins were obtained from meat, milk and other animal products used in the diet. Dairy products such cheese also provided high contents of protein. The food s that provided carbohydrates includes vegetables, legumes, dry beans, and fruits. I also got carbohydrates from dairy products such as meat and cheese. Lipids were obtained from fats and oils used for cooking and those that were added to the food. Besides those there were those obtained from natural occurring fats in meat and dairy products. Other sources included olives and avocado.

Review how your recorded protein, carbohydrate, and lipid intake compares with the recommendations of the DRI.

Sizer et.al (2008) says that upper intake levels can be used to identify potentially hazardous levels of nutrient intake. A diet that provides adequate energy in the following proportions can provide adequate nutrients while reducing the risk of chronic diseases.

The following is the recommended 45 to 65 percent from carbohydrate, 20 to 35 percent from lipids, and 10 to 35 percent from proteins. With this DRI nutrient intake goal for individuals; the average daily nutrient intake level will meet the needs of 97% to 98% percent of one's health.

If your recorded protein-carbohydrate-fat intake was too high or too low, which foods might you add or remove to achieve your goal and keep other nutrients in balance?

The most fundamental thing is to limit potentially harmful diet constituents. To achieve my goal I will ensure that my diet supplies the kinds of carbohydrates that the body needs, but little sugar and to offer the needed fats and oils while limiting saturated fat, tran-fat and cholesterol. I will also ensure that I take vegetables especially dark green, orange vegetables and legumes. Fruits, whole grains, fat free or low-fat and milk products. I will again choose less of refined grains, total fat and added sugars (Sizer et.al, 2008).

Is the protein in each of the foods you ate complete or incomplete, thus combining to become complementary?

The protein I ate was complete. This is because it was combining meat and dairy products. Whitney & Rolfes (2008) indicated that the health recommendations typically should be within 50 to 100 grams per day and within the range of 10 to 35 percent of energy intake. This range allows for flexibility without risk of harm of chronic diseases. Such diseases include kidney stones, some cancers, and obesity. A complete protein diet will ensure that I prevent weight gain and regain.

How much of your daily-recommended protein, carbohydrate, and lipid intake did you achieve? Were you surprised by the number?

I was capable of achieving 45 to 65 percent from carbohydrate, 20 to 35 percent from lipids, and 10 to 35 percent from proteins. I was surprised by the number because of the quality of diet. The grains, fruits, vegetables, and milk group serve as the foundation of a healthful diet because they supply the vitamins, minerals, and fiber lacking in many other diets. Boyle & Long (2008) noted that choosing wisely for the diet helped limit the fat content in my diet. The way to balance my energy needs is to make my food choices count and also choose the most nutrients-rich foods from each of the food groups.

If your macronutrient intake is insufficient, what might you do to bring it into the recommended range? Provide specific recommendations.

With a reduced intake from carbohydrates, low fiber intake and high consumption of saturated fat lead to insufficient macronutrients. Heber (2006) indicated that macronutrients will include increased intake of fruits, vegetables, whole grains, and dietary fiber.

Macronutrient intake ranges · Is macronutrient intake within the recommended range important? What are the effects of too much or too little of a macronutrient?

The average of macronutrient intake range should be 20% fat, 14% protein, and 65%-66% carbohydrate. This implies that the recommendations for carbohydrates replenishment will be met. Macronutrient intake should therefore be 9g/kg/day of carbohydrate for 24 hours followed by an intense workout will ensure a balance of its intake.

Whitney & Rolfes (2008) says that too little proteins will lead to poor formation of body tissues. It will lead to insufficient antibodies lead to imbalance between fluid and acid base in the body. It can also cause the body to lose energy at last resorts when the body energy levels are low. Too little carbohydrates lead to nausea and fatigue. It also leads to low blood pressure, elevated uric acid which may exacerbate kidney disease and cause inflammation of the joints in the predisposed to gout. It also leads to state, foul taste in the mouth that is bad breadth.

What happens if you eat too few lipids?

Little lipids reduce the effects cholesterol in the blood. It also prevents heart cardiology related diseases. The negative effects include an individual being to sustain him or herself for long time after fall of energy levels in the body.

Fiber intake ranges · Does your fiber total meet 100% of the recommendation for you as calculated at the iProfile website?

Stanfield & Hui (2006) says that insoluble fiber has a laxative effect as it provides bulk, leading to regular elimination of solid wastes. Insoluble fiber is useful in recording pressure on the luminal of the colon thus helping prevent diverticulitis. The fiber intake was right. This is because they help in binding minerals such as calcium, zinc, and iron which are very essential in body functioning. Insoluble fibers exert a binding effect on bile salts and cholesterol, preventing their absorption.

Does your diet meet the minimum number of servings of foods from each fiber-containing group?

Yes. This is because of the presence of fruit salads, toppings, desserts, and snacks. The fiber will be marked by the presence of fresh vegetables, dark green or orange vegetable in the diet. Carrots, cucumber slices and red and green pepper strips. 

Which specific foods provide the most fiber in your days' meals?

The foods that provided the most fiber included fruits salads, carrots and cucumber. In addition, vegetable salads, dark green vegetables in the day's meals. Others include dried fruits available in the diet. Carbohydrates and proteins provided least content of fiber to the diet.  Drinking fruit juice will lead to a decrease in the amount of fiber in the diet. High fiber plays a major role in the body because it slows the absorption of food after meals and is therefore good for the body. Taking fruit salads promotes weight loss, relieves constipation, helps prevent colon cancer. This can also be enhanced by eating fresh foods other than processed foods.