Obesity is becoming a national epidemic. Over one-third of American adults, and seventeen percent of adolescents and children are currently classified as obese (Ogden et al., 2014). Studies have shown that being overweight leads to an increased rate of mortality from all causes (McTigue et al., 2006). To help combat this epidemic, the United States Department of Agriculture (USDA) released a pamphlet that can be used as a guide to make healthy eating choices and what an average meal should look like throughout the day (United States Department of Agriculture, 2015). The USDA has also released a website to help record food intake and to measure a diet against the USDA’s guidelines. Like many Americans who are concerned about their health, I decided to record my food intake for three days and to see where I am compared to the USDA’s recommendation and determine where I can improve my diet.
Based on the results of my experiment, my protein intake was at nineteen percent of my total caloric intake. This percentage is within range of the recommended ten to thirty-five percent of total calories. The majority of my protein was from complete sources, fish, chicken, eggs, and beef. I also had some incomplete proteins on my food diary that came from rice. It is important that the majority of my protein intake was from complete sources. Incomplete proteins sources (vegetables, legumes, and grains) are lacking in some essential amino acids. If I did not eat a wide variety of foods from these sources, then I could be at risk for a protein deficiency. Most of my carbohydrates came from rice, vegetables, and bread. Fifty-one percent of my total intake came from carbohydrates, which is within the range of forty-five to sixty-five set by the USDA. Similar to protein and carbohydrates, my fat content was thirty percent of my total intake, which is within the twenty to thirty-five percent range set by the USDA. The majority of my fats consumed were from the eggs, and take out sandwiches that I ordered.
Staying within the recommended values of macronutrients was important. Fats, proteins, and carbohydrates are important means for the body to create energy to propel me through the day. Eating too much of any macronutrient can lead to the formation of adipose cells which can lead to obesity. On the other hand, eating too few macronutrients can also have poor results. Fats are essential to keeping cellular membranes intact and eating too few fats can lead to dermatitis and impaired cellular repair. The brain relies on glucose for energy. If someone eats too few carbohydrates, then the brain will be deprived of its primary energy source, which can lead to impaired cognitive function. Lastly, protein is the building blocks for muscles. Too little protein will result in muscle wasting and decreased energy.
Another essential nutrient in diets is fiber. The USDA recommends that people get at least thirty-eight grams of fiber daily. Over the three days, I only have twenty-seven grams of fiber total. Most of the fiber from my diet was insoluble fiber that came from rice and bread. After this experiment, I realized that my diet was lacking in fruit and vegetables that offer soluble fiber.
After analyzing my diet over three days, I have learned a lot about how I eat and how I can improve my eating habits. First, I am proud that I was able to stay within range of all of my macronutrients. These numbers mean that I am getting the necessary building blocks to keep my energy levels up throughout the day. However, a lot of my calories were empty calories, with no nutritional value. Also, my fiber intake was low over the three-day period. Looking back, I realize that I need to add more sources of fiber to my diet, likely through the addition of whole grains, fruits, and vegetables. By making these changes to my diet, I can eat healthier and manage my weight. If I can accomplish these tasks, I know that I will be able to live and active and fulfilling life and avoid some of the medical complications that occur to people who suffer from obesity.
References
McTigue K., et al. (2006). Mortality and cardiac and vascular outcomes in extremely obese women. JAMA. 296(1):7-86. Retrieved from http://jama.jamanetwork.com/article.aspx?articleid=211008
Ogden C. L., et al. (2014) Prevalence of childhood and adult obesity in the United States, 2011-2012. JAMA. 311(8):806-814. Retrieved from http://jama.jamanetwork.com/article.aspx?articleid=1832542
U.S. Department of Health and U.S. Department of Agriculture (2015) Dietary Guidelines for Americans 2015-2020 (8th ed.) Washington D.C. Retrieved from http://health.gov/dietaryguidelines/2015/guidelines/.
