Laura J. Trail, M.Ed., CHES
Food Intake – 3 Days
The three day food intake information that was recorded in iProfile was completed to provide information on the types of food that were being eaten, nutritional values and to understand the importance of healthier eating behaviors.
Recorded Intake of Protein, Carbohydrates, and Lipids
According to the spreadsheet of foods that were recorded in the three day intake iProfile, many of the foods listed provided an overlap of protein, carbohydrates and lipids. The foods recorded that provided the majority intake of protein were: whole milk, spaghetti with meat sauce, McDonald’s Big Mac, McDonalds French fries, chicken breast, peach chicken nuggets, and Chef Boyardee mini beef ravioli (University of Phoenix, 2012). Next, the foods that provided the majority of carbohydrates were: Kellogg’s Apple Jacks cereal, whole milk, International Delight coffee creamer, spaghetti with meat sauce, McDonald’s Big Mac, McDonalds French fries, Coca-cola, Arizona green tea, English muffin, peach halves, cream cheese, black beans, applesauce, chicken nuggets, raspberry iced tea, Chef Boyardee mini beef ravioli, and Clementines (University of Phoenix, 2012). Lastly, the foods that provided the majority of lipids or fats were: whole milk, coffee, International Delight coffee creamer, spaghetti with meat sauce, McDonald’s Big Mac, McDonalds French fries, cream cheese, sour cream, chicken nuggets, and Chef Boyardee mini beef ravioli (University of Phoenix, 2012).
The recommended dietary reference (DRI) intake provided by iProfile for protein were 57 – 200g, carbohydrate were 257 – 371g, and lipids were 51-89g. Comparing the DRI figures and the food consumption during the three day food examination, protein was 58g, carbohydrate was 223g, and lipids were 50g (University of Phoenix, 2012). Therefore, according to the comparison protein intake was just within the recommended range, carbohydrates and lipids are below the recommended range. Since the recorded information showed that protein, carbohydrates and lipids were just within range or not at all, adding foods such as nuts, fish and vegetables might assist in achieving the recommended ranges and support the balancing of other nutrients.
The protein consumed throughout the examination was complete since the protein provided the nine essential amino acids that cannot be manufactured by the body. The combined protein of meat, chicken, milk, corn and beans that was consumed throughout the three day examination was complete and was complimentary to the requirement of the necessary amount of protein grams and kilograms of the nine essential amino acids needed per day. It is important to consume proteins that are complimentary since some foods are incomplete sources of protein, such as corn and beans. Corn and beans would be considered complimentary foods because they are both incomplete sources of protein. Corn is low in the amino acid tryptophan and lysine, but high in methionine, whereas beans are high in tryptophan and lysine, but low in methionine (Gershoff, 1990). Therefore, by eating them jointly the body will treat them as if they were one food since they contain the recommended daily intake of amino acids.
According to Lampert (2011), the protein intake for a woman my age is 46 grams per day. Therefore, according to the report I achieved my daily intake of recommended protein, carbohydrates, and lipids. I was not surprised by the number because I tend to consume foods that I know contain protein, carbohydrates and limited fat. Additionally, my macronutrient DRI intake was sufficient and within the recommended range.
Macronutrient Intake Ranges
Having macronutrient intake within range is important because the connection between health and nutrition is essential for being healthy and for survival. Balancing macronutrient intake is vital in maintaining the bodies normal metabolic functioning, providing energy, maintaining organ and brain function, growth and repair of tissue, protection from certain diseases, digestion, and to control stress (Hark & Deen, 2005). The effects of too much macronutrients can cause weight gain, which can lead to other health problems such as type 2 diabetes, hypertension, cardiovascular disease, and problems with bones and joints. The result of too little macronutrients can cause muscle wasting, anemia, deterioration of nerves and cognitive ability, fatigue, and weakness. Consistently eating not enough protein will weaken the body, which will then cause the body to begin consuming internal sources of protein, such as muscle and organs. If protein deficiency is continued, this could lead to muscle deterioration, digestive problems and severe weight loss. Eating too few carbohydrates can cause the body to find another source for energy, such as protein which is needed for energy and muscle tissue. Additionally, carbohydrates are the primary source for glucose that is needed for the brain to function properly. Consuming to few lipids does not provide the necessary energy needed for the body, which decrease metabolism and hormone production.
Fiber Intake Ranges
The fiber intakes meet the recommendation calculated by iProfile. Since the recommendation was met, I believe that the fiber intake was just right. However, I do not believe that my diet met the minimum number of servings of food from each of the fiber containing groups. I believe that the both groups for fruits and vegetables fell short of the minimum number of servings. The specific foods that provided the most fiber were spaghetti with meat sauce, McDonald’s Big Mac, McDonald’s french fries and black beans. Whereas, the foods that provided the least were the English muffin, corn, salsa and chicken nuggets. It appears that the trend in my food choices is that there are not enough fruits and vegetables, which affects my fiber intake.
The identifiable patterns are that there is not enough consumption of balanced food choices, not eating regularly and that processed food is selected more often. The changes that need to be made is making sure I am getting the recommended daily quantities of fruits, vegetables and grains to maintain a steady dietary fiber intake. My meals do not often include fiber-rich bean dishes. I do not drink fruit juice; instead I choose to eat fruit.
Insufficient amounts of proteins, carbohydrates, fats, or fiber can contribute to digestive disorders, hair loss, weaker immune system, decreased muscle mass bloating, low energy, ketosis, weight gain, constipation, and vitamin deficiencies.
Excessive amounts of proteins, carbohydrates, fats, or fiber can contribute to digestive disorders, depression, anxiety, kidney damage, s, osteoporosis, slow metabolism, heart disease, increase of pancreatic cancer, type 2 diabetes, weight gain, constipation, diarrhea, stomach upset, slower metabolism, and mineral deficiencies.