The foods that provided carbohydrates in my recorded daily intake included whole grain meal, cheese, yogurt, lettuce, and grapes. Some of these foods, particularly yogurt, meat and cheese, also provided me with lipids. In the intake record, there were also foods that provided me with carbohydrates. These included beef, turkey, beans, and chicken. I can say that the recorded carbohydrate, protein, and lipid intakes were sufficiently above the recommendations of the dietary reference intake. Given the extreme limits, I will suggest that I should remove beef and all the parts of the chicken food item that have excessive fats. In would also recommend adding more lean meats, as well as, organic proteins. I would recommend the elimination of all high-fat foods and instead, focus on low-fat carbohydrate sources, and such include salads and vegetables.
I did eat both complete and incomplete proteins. While this is the case, combining the two ensured a complementary protein asset, which is very essential. According to ASN (2011), when an incomplete protein is combined with other proteins, it follows that adequate amino acids, which facilitates sustained metabolism, are provided. Thus, it is justified to claim that any insufficient protein in a human body can be complemented to gain a complete protein status.
My daily recommended carbohydrate, protein and lipid were only ten grams short. I was surprised to find out that my daily carbohydrate intake had surpassed the standard level by 346 grams. Also, the lipid intake was just above the recommendation. Macronutrients, according to U.S. Department of Agriculture, Food and Nutrition Information Center (2013), refer to substances that facilitate metabolism and growth among other core body processes. They tend to provide calories. I established that I had indeed taken a vast amount of micronutrients during the three-day recorded food intake. Inferring from CNPP (2011), maintaining a range in micronutrient intake is of central importance. This is particularly true given that the range provides one with a framework through which he or she can secure a well-balanced diet, one that does not exceed the recommended ratios. However, it is important to ensure that a diet does not lack micronutrients. The absence of micronutrients can easily cause malnutrition, which can, in turn, lead to disease complexity disorder, as well as, long-term organ incapacitation.
A person who persistently ingests small protein levels can potentially lose muscle complexity. This is so as proteins usually serve as the muscle’s building block. If a body, which does not have sufficient energy, is denied proteins, the body will derive energy from the muscles. Similarly, if a person eats mainly too little carbohydrates, it necessarily means that he or she is depriving the body of the appropriate nutrients, a thing that can quickly give rise to problems in digestion, decreased levels of energy, also known as fatigue, as well as, heart diseases. Sources of carbohydrates include whole grain foods along with vegetables.
Where an individual fails to take the recommendable lips, it means that his or her body will not have sufficient fatty acids, which in turn cause health issues that affect the skin, hair, vision, and the immune system. A low intake of fat, according to Garrison and Somer (2008), usually subjects one to matters such as stroke and cardiovascular health problems.
My fiber intake did not reach the 100 percent level, which is the standard recommendation. My intake was comprised of 13 grams of fiber, yet the recommendation was 30 grams each day. The major portion of my diets did not feature vegetables and whole grains, all of which are critical sources of fiber. Owing to this, I failed to meet the recommended servings of food from each fiber containing category.
The hugest deficiency was the vegetable group. I only consumed two cups of vegetables during the entire recorded experience. From the record, the sources of fiber were whole grains, legumes, and beans. There is not any particular trend observable in my diet, which affected my fiber selections. Often, I have a rational perception regarding fibers. Into the future, I am going to include sufficient whole grains, vegetables and lean meats in my daily intake. Fruits will also be included. I will consume a ranging variety of fresh fruits. My diet seemingly lacks fiber-rich beans such as split peas. Matt (2010) indicates that the most recommendable fiber is contained in plants and their products. such include whole grain plants, fruits and vegetables and legumes. While poultry and meet usually seem to contain fiber, they are sometimes hard to chew, unlike plant products, which render the latter as the best source of fiber.
Inadequate intakes of carbohydrates, proteins, fibers and fats have the potential to cause a growing array of health issues. Take an instance of proteins. As identified previously, lack of enough proteins causes fatigue, body tissue problems, and dystrophies. Insufficient carbohydrates usually lead to digestive issues and heart diseases. The absence of fats means that the body will lack fatty acids. The standard functioning of the body is inseparable from the presence of fatty acids. However, only the recommended fats, such as Omega three and Omega six, should be taken. If there is a lack of fibers in a diet, a person will likely experience digestive difficulties, including constipation.
However, where these nutrients are taken in plenty, they can also cause immense problems. Take an instance of proteins. High levels of these can strain the kidneys. As such, this organ, as a result of excessive proteins, will have to deal with more wastes, which can lead to an impaired kidney. Excess carbohydrates will cause the body to have excessive energy, which will be stored as fats in the body thus leading to weight problems, diabetes, hypertension and coronary heart diseases. If fibers are taken in plenty, more than the recommendations, an individual will experience painful excretion.
I have gained many insights from this exercise. I am now well aware that I have engaged in a poor diet trend before. I indeed included the various nutrients in my diet, but unconsciously. The insufficient or the excessive intake confirms such a claim. From now onwards, I will have a more conscious approach to my diet.
References
ASN (2011). Personal Decisions in Nutrition. Retrieved from http://www.nutrition.org
CNPP (2011). Nutrition Facts. Retrieved from http://www.cnpp.usda.org
Garrison, R. & Somer, E. (2008). The Nutrition Desk Reference. New York, NY: McGraw-Hill.
Matt, D. (2010). Complimentary Proteins. Retrieved from http://www.answers.com/topic/complementary-protein
U.S. Department of Agriculture, Food and Nutrition Information Center (2013). National Agricultural Library. Retrieved from http://www.nal.usda.gov
