Adequatenutrition is among the pillars ofa healthy life. Diet analysis can beachievedthrough various tracking systems. A healthy diet ensures that anindividual leads a life free of diseases and deficiencies. People ofall age groups including children are required to maintain theirnutrition status according to the recommendations. Consumption of ahealthy diet entails all groups of carbohydrates, proteins, vitaminsand minerals. Leading a healthy life entail balancing the dietaryintake of food which prevents diseases. Different people possessdifferent dietary recommendations based on weight, age, activitylevel, height,and gender of a person. Diet tracking provides a comprehensiveunderstanding ofthe amount of nutrients, minerals and calories consumed inrelation tothe recommended daily allowance.
Mydaily calorie recommendation is 2,000 kcals which arewithin the right range for ahealthyadult. My calorie intakes for the three days are 1886, 2,330 and1,902 kilocalories. Onaverage,my calorie intake for the three days amounts to 2,039 kcals which areclose to my RDA (recommended daily allowance) based on my gender,activity level, age, height,and weight. My RDA based on the anthropometrics is 2,330 kilocaloriesrelating that my consumption within the three chosen days wasslightly below the recommended level (Roth 123). The close differencein calorie consumption means that my dietary specifications are inline with the body requirements. Iam not entirely happy with my resultsof dietaryanalysis because the calories showed a significant fluctuation fromone day to the next.
Continuousconsumption of my current levels of kcals may causesignificant healthchanges. One of the effects is that it can lead to losingbody weight due to low calories beingmet.Decreased calories levels willresult inlowbody functionality as the body organs become unable to controlenzymatic reactions. Also, prolonged consumption of calories belowthe RDA results in low body immunity making the body prone to diseaseattack. A weakened immunity system results inpoor appetitewhich lowers the vitamins and minerals consumed. Adequate intake ofenergy is needed by individuals to perform daily activities andmaintain the status of an individual. Consuming a less RDA thanrecommended will result in an individual who is energy deficient(Roth 113).
Forthe three days, the average protein intake is 98 g while therecommended amount was 46 g. In percentage calories, I consumed 19calories of protein while the recommendation is 10-35%. My proteinintake is higher, as a matter of fact double than the recommendedamount. The results are alarming,and I am not pleased with my protein consumption during the period. Consuming a significantly increased amount of protein is harmful tothe body as it possesses health dangers to my body (Roth83).
Mostof the healthy people consume a high-protein diet. The high proteindoes not harm an individual’s body if consumed for a short timebecause of various reasons. Proteins play an essential part in makinga person feel full hencethey tend to eat lessamounts of food. Peopletrying to lose weight use this kind of approach by limiting thecarbohydrates and consuming a high percentage of protein. Healthproblems may arise if a high protein diet isfollowedfor anextended period of time(Roth 187).
Aprolonged consumption of a high protein diet will lead to varioushealth effects in the body. A high-protein diet is likely to causekidney disease because the body might have troubles in eliminatingwaste products of protein metabolism. A high-protein diet will leadto increased blood cholesterol that predisposes the body to heartfailure. Increased cholesterol isconsideredunhealthy because it affects the functioning of the heart totransport blood to all body parts. The protein sources that spiked anincrease in the percentage calories are chicken and eggs (Roth 89).
Consuminga high protein diet for along periodrestrict the intake of adequate amounts of carbohydrates. Low intakeof carbohydrates resultsin nutritional deficiencies that may affect the normal bodyfunctioning. A high-protein diet leads consumption of insufficientfiber as there is verylittleof complex carbohydrates that areeaten.A balanced diet entails consumptionof the right amounts of fiber that aid digestion and regulates theblood sugar levels. Insufficient fiber is possible to cause problemssuch as a headache,constipation,and bad breath. On the other hand, constipationcreates uncomfortable feelings (Roth 214).
Theaverage carbohydrateintake is 288 g and 56 % of the total calories consumed during thethree days. My consumption range is within the recommended levels,and I amhighly motivatedwith the results. The amountof average fiber intake is 30 g which is also within therecommendation of fiber consumption. My diet consisted of increasedcomplex carbohydrates regulating the blood sugar levels. Wholemealbread, brown rice, sweet potatoes contributed to the high intake ofcomplex carbohydrates. Pizza, on the hand,was a source of simple carbohydrate.
Theimportance of eating a meal which consistshigh amounts of complex carbohydrates is that the blood sugar levelwill bemaintained.Complex carbohydrates contain high sources of fiber that aredigestedslowly. Slow digestion relates to a gradualspike of blood sugar level avoiding diseases such as diabetes.Complex carbohydrates also are important in preventing constipation.Most of the unrefined carbohydrates are rich in fiber which led tothe high record of calories in fiber (Roth 209).
Mytotal fat consumption for the three days was 26% of the totalcalories consumed. Saturated fat was 7% which is within therecommended standard level of less than 10 % meaning the diet waswell chosen.Linoleic acid was 13g and 6 % of the total calories,and alpha-linolenicamounting to 1.9g and 0.8 % of the total calories. My fat intake iswithinthe recommended amounts,and the results are pleasing as I do not have to worry aboutcardiovascular diseases (Roth77).There was a high intake of monounsaturated fats compared to saturatedand polyunsaturated fats. The low consumption of saturated fatsresulted in maintaining the fat consumption as low as possible. Meatproducts and milk contributed to my total fat and cholesterol intake.
Theintake of unsaturated, polyunsaturated and monounsaturated fatswithin the required limits leads to a healthy nutritional life. Thefats play a crucial role in lowering the amounts of saturated fats inthe diet which ishighly associatedwith health problems. The linoleic acid and alpha-linolenic areimportantto be consumed in the right amounts as they are the primary sourcesof omega 3 and omega 6. The omega oil keeps the heart healthy forpumping blood throughout the body. The omega threeoil plays a role in increasing the memory level, keeping the jointshealthy and useful in pregnancy for the developing fetus. The intakeof the unsaturated fats in the correct amounts also helps to maintainmy body weight. Saturated fats pile up in unnecessary body partswhich resultin some weight gained.
Theamount ofvitamins in my intake record is within the recommended levels and isa source of motivation as it makes me happy that I am taking myvitamins correctly. In the category of minerals, calcium, potassium,iron and sodium were below the recommended amounts. According to mytracking, the consumption ofcopper, magnesium, phosphorus, selenium and zinc was within therequired amounts.
Icould consume liver for dinner instead of lamb chops because theycontain a similaramount of fat but liver provides lessprotein levels. Consuming less protein will make sure that thepercentage of carbohydrates to be eaten are enough.
Consumptionof increased quantitiesof water, 8 cups a day, to provide more minerals such as potassium,sodium and phosphorus. The minerals play a crucial part in nervefunctioning and therefore, taking the required amounts will result ineffectivefunctioningof the body.
Icould replace the lobster with salmon fish during lunch time. Theyboth containthe same amountof calories,but salmonfish containshigh amounts of potassium and sodium that will cover my lowmineral content. Despite providing potassium and sodium, salmonfish is a rich source of omega threenecessaryfor heart functioning.
Whileselecting the grain and cereal products, I could concentrate onsources which arefortifiedwith iron. It will result in a diet with adequate amounts of iron forthe body. Many foods have beenenhancedby increasing theamount ofinadequate nutrients orby the additionof missing nutrients. Fortification ensures that the right amounts ofnutrients areachievedin foods (Roth 267).
Anothermodification that I could make in my diet is the use of supplements.Supplements are an essential part ofnutrition by providing the nutrients that a person is unable toaccess. Again, supplementation is importantin cases where an individual access a particular nutrient but inlimited amounts. I can include calcium supplements to my diet whichwill compensate the low levels of calcium. I need calcium in my bodyfor healthybones and teeth (Roth 145).
Asevident from the discussion, various tools facilitate effectiveanalysis of the daily diet. Analysis of the diet is important to keepontrack with the body’s progress. A balanced diet consists of allfood groups. They are the carbohydrates, proteins, fats and waterwhich is necessary for efficientdigestion. The food tracking I did for the three days reflected thatmy total calorie intake was close to my RDA. Theamount ofcarbohydrates, fiber and fats wereat normal ranges. On the other hand, there was inadequate consumptionof minerals and proteins in my diet. Some of the changes I willmodify in my diet include consumption of liver, salmon, increasedwater, fortified grains and cereals, and use of calcium supplements.
Roth,Ruth A. Nutrition& Diet Therapy.Clifton Park, NY: Delmar Cengage Learning, 2014. Print.