Question 2: How many serves of each of the five food groups and discretionary foods did you have on average across your two days? Comment on how this intake compares to the recommended serves listed in the Australian Dietary Guidelines appropriate to your age and gender? Which foods contributed most to your intake, or were missing from your intake if you ate minimal serves from a particular food group? (600 words)
Across the two days, each of the food category was only served once with an exception of whole meal bread (carbohydrate and dietary fiber) and chicken-meat (hem protein), which were served twice on the first day. The Australian Dietary Guidelines provide the dietary planning adopted. This guideline suggests that on average, a female aged between 22 years and up to 150 pounds must take about 2000 calories per day. However, in reference to servings, the plan falls short. Five servings are supported among cereals, vegetables, legumes; with two servings for fruits and dairy products and only one serving of animal proteins (Australian Government, 2014, ‘Daily Nutrients’).
Five servings of vitamins are recommended among both men and women. Vitamins are found in vegetables and fruits. However, some types of vitamins such as the Vitamin B complex can be found in food items like milk and grains. In the diet plan, vitamins were provided on a regular basis by the consumption of milk, the vegetables and from fruits. Vitamin B12 that is an important form of vitamin required in the prevention of anemia and nerve cell damage is readily found in fish, poultry meat, and products like eggs and cheese. It is evident that these foods were included in the diet plan across the two days. Among all women irrespective of age, at least 2.0 micrograms of vitamin B12 is required with demands increasing in lactation and pregnancy (Kellet, Smith, & Schmerlaib, 1998; Australian Government, 2014, ‘Daily Nutrients’).
The primary nutrients required on a daily basis includes calcium, magnesium, and iron. Calcium demand is higher in women than in men. Calcium is found in high quantities in milk and cheese, while in lesser quantities in nuts, orange juice and fruits, and vegetables. It is clear that this was provided with the daily intake of boiled eggs in the morning and from the intake of unsalted nuts during the day. Other minerals include iron, which was sufficiently provided through milk, eggs and from vegetables that accompanied different meals during the day. Iron is an essential component in blood formation, particularly in hemoglobin synthesis and must be provided in adequate amounts among teenage and women who are already experiencing their ovulation cycles. On a daily basis, it is recommended that women between ages 19-54 years must take between 12-16 milligrams of iron with a progressive increase during lactation and in pregnancy (Australian Government, 2014, ‘Nutrients Reference values’).
Five servings of carbohydrates are essential in our daily food intake for the provision of energy and fuel to keep the body active during the day. Among women aged 22 years, at least half of their daily energy requirement must be provided from carbohydrates, accounting for about 1000 calories (Australian Government, 2014, ‘Daily Calculator’).
Good source carbohydrates are whole grains, such as whole wheat, beans, and other legumes; also, carbohydrates are also available from sugary foods such as ice cream (Australian Government, 2014, ‘Daily Nutrients’). Foods rich in carbohydrates were provided in various servings across the day. For example, whole bread was served in the morning while a cup of milk or a bar of chocolate to a few pieces of fried chips as well as from mashed potatoes later in the day.
In the diet fiber was adequately provided through whole-grains, fruits and vegetables, which comprise of low-calories’ food. The provision was provided in most of the meals taken during the day; in servings of steamed vegetables, in fruits and from nuts. It is recommended that the source of carbohydrates should be unrefined and rich in fiber. Such carbohydrates will be digested slowly and hence give a feeling of fullness for longer hours, and they raise blood sugar gradually, hence do not trigger drastic rise and fall of insulin (Australian Government, 2014, ‘Guide to Healthy Eating’).
Question 4: Which three nutrients did you choose to analyse and what was the average intake of each? How does your intake compare to the Recommended Daily Intake (or Adequate Intake) for your age and gender? Which foods contributed most to your intake, or were missing from your intake if you ate less than 50% of the RDI/AI? (300 words)
The three nutrients that I chose to analyze are protein fiber and calcium. My average intake for the three nutrients for the week was 29.92 mg, 156.57 mg and 1022.2 mg respectively. The recommended daily intake (RDI) (or adequate intake (AI)) for the three nutrients is 46 g, 25 g and 100 mg. This implies that for both protein and fiber I took less that the RDI while for calcium I took more than the RDI. The two diets, fiber and proteins intake, did not attain their daily requirement despite accomplishing the recommended overall daily calories’ intake.
It is recommended that both women and men must at least take at least 25 grams of fiber in each day. Studies have documented that adequate intake of fiber-rich foods helps prevent the cancer of colon-related cancer and in enhancing bowel movement (Bissonnette, 2014). In this plan, fiber intake was limited to 1.5657 grams that fall short of the recommended daily intake.
Moreover, as a rule of thumb, a woman aged 22 years must at least take about 46 grams of proteins per day (Australian Government, 2014, ‘Daily nutrient’). However, the intake was also limited to 0.2 grams per day, which is far-too low. However, in the case of calcium, my average intake greatly superseded the RDI. This implies that the diet consisted of a lot of unrequired calcium. The food the contributed to this increase in calcium was milk.
For the purposes of providing the essential micronutrients, it was important to complement the diet with the food sources in which these nutrients occur. For instance, to ensure a daily intake of calcium, vitamins B6, and B12, which are critical, it was necessary to include a diet rich in these nutrients. Such foods include low-fat milk, ice cream or even nuts at least once per day (Bissonnette, 2014).
Question 5: Using appropriate literature discuss any potential implications of your current intake
It is worth noting that the two-day’ diet plan was richly dominated by calcium rich food, with the consumption averaging 1022 milligrams across the two days. The intake exceeded the daily-recommended intake, which is a hundred milligrams. Calcium is a vital component in blood and bone formation, blood clotting; and enhances muscle contraction and relaxation. In addition, calcium is important in nerve transmission and control of impulses; therefore, it must be sufficiently provided on a regular basis (Australian Government, 2014, ‘Dietary Guidelines’).
Among the foods that were taken along the day, most of them are rich sources of calcium, and this explains the surpassed threshold. In both days, vegetables and nuts were included in the diet plan, and they contain substantial amounts of calcium.
Comparatively, the intake of protein and fiber was below the recommended daily intake, and this implies that the body does not meet its daily requirements. It is recommended that women must take at least 25 grams of fiber per day while men 38 grams respectively. A diet deficient in fiber has been studied to result in various health problems such as constipation. Due to progressive straining of the bowels, overtime, hemorrhoids may develop. With chronic constipation, the diverticular disease ensues a painful condition exhibited by the protrusion of the colon (Mitchell, 2011; Australian Government, 2014, ‘Dietary Guidelines’).
Fiber intake correlates with reduced prevalence of heart attacks as well as other heart-related conditions. A study documented by the American Medical Association in 1996 highlighted an inverse relationship against fiber intake and predisposition to heart attacks. It was highlighted that individuals who took least dietary fiber were more prone to heart attacks (Hark, Deen & Morrison, G. (2014).
The fact that fiber enhances the regulation of insulin, there exists a correlation between fiber intake and blood sugar regulation. Furthermore, there prevails a critical interplay with high-blood pressure, obesity, and diabetes, which subsequently create viable physiological conditions for a heart attack. However, there is need and urgency for more research in this aspect (Hark & Morrison, 2014).
Demerits of a diet low in protein:
Protein is a critical constitute of proper nutrition and must be supplied adequately. Proteins assist the body in muscle functioning and formation. Proteins synthesize most of the important amino acids within the body, which are vital in the transportation of oxygen and removal of wastes.
The low levels of proteins may interfere with the regular physiological process such as enzymatic reactions and excretion of wastes, which might induce intense tiredness and fatigue Australian Government, 2014, ‘Dietary Guidelines’). Moreover, inadequate protein level may trigger depressed immunity, and accordingly making you susceptible to disease and infections. Adults require between 50 and 60 grams of protein on a daily basis. Recommended sources include lean beef, low-fat dairy products, nuts, and form legumes Australian Government, 2014, ‘Guide to Health’).
Low levels of protein cause bloating since the stomach walls are made to release their cellular fluid. However, little protein intake triggers the body to release a lower amount of a particular type of growth hormone that has been documented to increases the risks of cancer (Bissonnette, 2014).
Scientists concluded that a low-protein diet might have protective effects against such a disease. Nonetheless, a poor diet. Limiting in either of the essential nutrients, such as protein in the diet will interfere with calcium formation pathways, which is a critical component in blood formation, and thus escalating the risks of bone breakage, kidney and liver diseases (Mitchell, 2011; Australian Government, 2014, ‘Dietary Guidelines’).
Question 6: What are the main improvements that need to be made to better meet your recommendations? Please discuss five practical changes you could implement in your daily diet to make these improvements. (400 words)
The main improvements that need to be made regarding my daily diet include: not eating much discretionary foods is a good start which can then decrease my serves per day. Exercising daily for about 20-30mins can decrease the fats I am consuming because I am burning fat. Some food items and drinks do not meet the standards of a healthy diet plan and hence are not included in either of the five food groups. Such foods either have high levels of saturated fats or too sugary, contain added salts or alcohol-spiked, and thus posing health-risks to the consumers. These foods are referred to as discretionary foods and include cakes and confectioneries, desserts and pastries; highly processed meats, rolls, and sausages. Such foods may also include highly processed potatoes, in the form of ‘Crackles and crisps, biscuits and cookies; cream and butter spreads or even energy drinks.
Studies have documented that high cases of obesity, Type 2 diabetes, cardiovascular diseases, such as heart attack have resulted from continued consumption of these foods. Moreover, scientists have acknowledged that most of these diseases have no distinctive cure, but can be got-rid of through appropriate diet management. The approach in managing diet comprise of sensible nutrition assessment criteria, such as eating when hungry-approaches; that is adhering to strict regular meal times and dietary patterns (Bissonnette, 2014).
I can also start exercising daily, having a diet app on my iPhone for calorie counting, timing how fast I eat food, an exercise apps, eating low fat foods, eating small portions, eating slowly enjoying my food. In addition, it is imperative to keep a consistent check on the weight. Besides adhering to regular meal times, it is essential to attach on food portions depending on energy requirements (Mitchell, 2011).
For instance, after a day spent resting, it would be advisable to take diets rich in carbohydrates. Rather, it would be better to take a fruit ration or a light meal before retiring to bed. In terms of managing food proportions; the bulk of the meals should be concentrated in the early part of the day. Such that the daily calories’ requirement is evenly spread across the day. It has often been stereotyped that the evening meal constitutes the main part of the daily calories requirement (Bissonnette, 2014).
Many people end up taking heavy meals before sleeping, which ends up as stored fat. However, this is a misconception, which has resulted to poor eating habits. When you rest, the basal metabolic rate declines and thus the body requires least energy (Bissonnette, 2014). The calories’ rich meal ends up deposited as fat, and cumulatively results to fat deposition within the lower body parts and around the liver and the kidneys. Therefore, it is important to keep heavy meals distributed from breakfast to lunch.
References:
Australian Government. (2013). Australian Dietary Guidelines 2013. Retrieved from http://www.nutritionaustralia.org/national/resource/australian-dietary-guidelines-2013
Australian Government. (2014). Australian Guide to Healthy Eating. Retrieved from http://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating
Australian Government. (2014). Daily nutrient requirements calculator. Retrieved from http://www.eatforhealth.gov.au/page/eat-health-calculators/calculated/1412542532
Australian Government. (2014). Nutrient Reference Values. Retrieved from http://www.nrv.gov.au/
Australian Government. (2014). Nutrient tables for use in Australia (NUTTAB). Retrieved from http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/Pages/default.aspx
Bissonnette, D. (2014). It's All about Nutrition: Saving the Health of Americans. Lanham: University Press of America.
Hark, L., Deen, D., & Morrison, G. (2014). Medical Nutrition and Disease: A Case-Based Approach. Hoboken: Wiley.
Kellet, E, Smith, A., & Schmerlaib, Y. (1998). The Australian Guide to Healthy Eating – background information for consumers. Canberra: Australian Government Department of Health and Ageing. Retrieved from http://www.measureup.gov.au/internet/abhi/publishing.nsf/Content/Portion+and+serving+sizes-lp
Mitchell, C. (2011). Understanding nutrition. Grantham: The Stanborough Press.
