Food Intake – 3 Days
SCI/220 Human Nutrition
19 de enero de 2011
Prof. Angela Del Toro Nieves
This paper is intended to explain my nutritional endeavor for the past three days. I will be providing different aspects of my nutritional needs and an in depth analysis on how proteins fats carbohydrates and fiber take part in an everyday diet and what are these functions. This is intended to broaden my views of a healthy lifestyle, and how to achieve it through a variety of food groups. In this essay the resources utilized where provided by the educational institute with the purpose of facilitating my research objectives.
Food Intake – 3 Days
In my ...view middle of the document...
Macronutrients are nutrients that provide calories or energy (Gary R. 1998)
I had consumed a vast quantity of these nutrients during my three day period.
Keeping in range your micronutrient is very important, the range provides a guide to a well-balanced nutrition in which you should not exceed the recommended ratios in order not to create excess energy in thus converting to fat. The lack of micronutrients is also important to keep in mind. Lack of these nutrients can cause malnutrition that can lead to disease complexity disorder and long term damage to your organs.
If you constantly eat too little protein you will start to lose muscle complexity due to that proteins are the building blocks of muscle. If you deprive yourself of proteins and there is a lack of energy your body will start taking energy from your muscles. If you consume too little carbohydrates you’re depriving yourself of necessary nutrients in whole grain foods and vegetables, some of the consequences are digestive difficulties, decreased energy and heart disease.
When you eat too few lipids “sources in your diet, you may not get enough essential fatty acids, which could cause problems with your hair, skin, immune system and vision. Eating too little fat may also lower your blood levels of HDL, or "good" cholesterol, raising your risk of cardiovascular problems and stroke” (ADA, 2011).My fiber intake did not reach the one hundred percent that is recommended to me in my DRI. My intake was too low since I only consumed 13 grams of fiber and my DRI recommends 30 grams per day. Most of my diet lacked vegetables and whole grains that provide an excellent source of fibers. AS a result I did not meet the recommended servings of foods from each fiber containing group.
The vegetable group was the most I lacked since I had only consumed about two cups of vegetables in three days.The foods that provide the most fiber in my diet are: whole grains, beans and legumes. There isn’t any specific trend in my diet that my affect my fiber choices, I usually have a rational view about any fiber. I will surely include more vegetables in my diet, whole grains and lean meats.
Fruits will not be left aside but, consume a wide variety of them not only the usual; apples, oranges and bananas. My diet does not include fiber-rich beans such as chili and split peas. The United States Department of Agriculture states: “One thing to remember about fiber is it is only found in plants. You can get plenty of fiber if you include whole grain products (including oats and barley), fruits and vegetables (especially eaten raw with the peel), and legumes like beans, peas and lentils in your diet. Although meat and poultry look fibrous and are sometimes hard to chew, only plant foods contain fiber”. It's the protein in these foods that adds the texture. So while you can get fiber through juice, you will be missing the majority of it that is found in the peel.