For this assignment, food intake logging was conducted to determine food consumption. There was no attempt to curtail personal intake or enhance it for logging. Therefore, normal proper eating mechanisms were logged, recording the intake of protein, lipids, carbohydrates as well as compare fiber intake ranges and macronutrient ranges through the iProfile platform. The paper will then determine if the writer requires additional dietary modifications for better health in future.
From the results in the online food journal, average protein intake was found to be at 72 grams, which is 89% of the total expected intake for a normal individual. Moreover, average carbohydrate intake stood at 207 grams, representing 57% of total excepted daily intake while lipid values stood at 79 grams, which is 97% of the recommended daily value. When a comparison of the writer’s intake is done against the recommended values, the first sign of trouble lay with the intake of carbohydrates and protein. As a result, the writer’s eating habits are labeled as unhealthy. Specific concern is the significantly low level of carbohydrate intake, which is characteristics of the writer’s eating habits.
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Notably, a diet that is low in carbohydrates is critical as it robs the body of energy necessary for the performance of activities. The human body uses carbohydrates as its main source of energy. The continuous lack of carbohydrates can lead to ketosis – a condition in which pH levels in the body fall due to the excessive production of acids in the body (Deutz, et al., 2014). This, in turn, affects the functioning of different organs such as the kidneys. Carbohydrates are required in large amounts in the body due to the regular need for energy. This helps one to achieve daily objectives and perform tasks. Research has shown that up to 65 per cent of all calories must come from carbohydrates for effective production of energy in the body (Bazzano, et al., 2014). Although the excess consumption of carbohydrates is normally maligned due to its effect on weight, carbohydrates are an important part of a person’s body for proper functioning. Failure to adhere to a carbohydrate-sufficient diet may lead to several complications including constant feelings of fatigue, the loss of cellular proteins due to the conversion of amino acids to energy among others. In cases of excess carbohydrate deprivation, symptoms such as hypoglycemia, tremors, muscle dystrophy and reduced stamina among others affect the body (Bazzano, et al., 2014).
On average, there was 1817 calories consumed, 37% that came from fats, 46% from carbohydrates and 17% from proteins. This shows the alarmingly low protein diet that the writer has. This is because protein consumption is necessary for the production of enzymes, antibodies and amino acids – all of which are critical for proper body function. The inadequacy of protein therefore means malnutrition, muscle degeneration and swelling (Deutz, et al., 2014). A proper combination of carbohydrates, fats and proteins are required for the energy levels of the body. Since a hierarchy for conversion of macronutrients exists, it is only proper to ensure that sufficiency of the macronutrients is reached to engage healthy living. Carbohydrates are largely converted into glycogen in the body, especially in the liver and muscle, up to the tune of 500 grams. The body can then store an unlimited amount of fat. All these are used for energy creation for the body.
Macronutrient Ranges
It is critical to reach proper macronutrient ranges, as these are, first and foremost, important for weight regulation. If such ranges are changed through deprivation or excess provision, the body will respond by trying to level macronutrient levels. In such cases, the body will reflect this change through the weight changes experienced. For instance, lipid consumption can be directly linked to positive or negative energy levels in one’s body. Additionally, different factors need to be in place for proper body function including adequate food intake and exercise.
Fiber Intake
Fiber is considered consumed in the body through the consumption of vegetables, fruits, whole grains and nuts (Slavin, 2013). It is a carbohydrate, although it does no raise glucose levels in the blood stream. In fact, fiber normalizes blood glucose to allow more efficient absorption of nutrients. The recommended fiber intake for the writer stands at 38 grams. Nonetheless, the writer’s actual value for the entire three days was 11 grams – only 37% of the recommended value. As a result, it is recommended that the writer consumes more fruits and vegetables in a bid to adjust their fiber intake positively. Notably, the only fiber the writer consumed in the three days was found in green salad, which is inadequate.
In conclusion, this paper observed the eating habits of the writer for three days. Different observations came to light, including the fact that the writer consumes an inadequate amount of fiber, carbohydrates and proteins. Therefore, sufficient amounts of carbohydrates, proteins and fiber need to be consumed for the balanced diet of the writer. Additionally, it is important to consider that sufficient carbohydrates offer the writer sufficient energy levels, while fiber provides normalized blood flow and glucose. This way, the writer’s weight can be kept in check through proper feeding lifestyles.
References
Bazzano, L. A., Hu, T., Reynolds, K., Yao, L., Bunol, C., Liu, Y., & He, J. (2014). Effects of Low-Carbohydrate and Low-Fat DietsA Randomized TrialEffects of Low-Carbohydrate and Low-Fat Diets. Annals of internal medicine, 161(5) , 309-318.
Deutz, N. E., Bauer, J. M., Barazzoni, R., Biolo, G., Boirie, Y., Bosy-Westphal, A., & Singer, P. (2014). Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clinical Nutrition, 33(6) , 929-936.
Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4) , 1417-1435.
