Recorded Intake of Protein, Carbohydrates, and Lipids
When recording my food intake within the spreadsheet, one element that was evident during the recording process was that some of the foods overlapped with regard to the macronutrients that they offer. Thus, this means that some of the foods had the capacity of offering all the macronutrients, as per the expectations in reaching my Daily Recommended Intake (DRI). From the records, the foods that provided proteins included Wendy's Go Wrap, caramel corn, hamburger, Large double patty, with condiments and vegetables, eggs, Quaker rice cakes, Bob Evans chicken tender, and Taco Bell Chalupa Supreme Chicken. The foods that provided the required amounts of carbohydrates included Quaker rice cakes, eggs, Wendy's Go Wrap, Hamburger, Large Double Patty, with condiments and vegetables, Nature Valley Bar, and bacon, pork or pork side, cooked. The foods that provided lipids included bacon, pork or pork side, cooked, Wendy's Go Wrap, and Taco Bell Chalupa Supreme Chicken.
A close review of my dietary recommendations points out that I am way below the set recommendations in all these macronutrients. The recommendation for proteins is 62-217g with my intake being 41g representing a 66.0% intake level. To help increase my protein levels, the foods that I may concentrate or increase in my diet include eggs, caramel corn, and Quaker rice cakes. The recommendations for carbohydrates were 279-403g with my intake being 97g representing 34.9% intake. I will remove hamburger, Large Double Patty, with condiments and vegetables as part of my diet to help boost my overall levels of carbohydrates intake levels. Lastly, the recommended intake of fat was 55-97g with my intake being 32g, which was a 58.7% intake level. I will increase my intake of bacon, pork or pork side, cooked and Taco Bell Chalupa Supreme Chicken to help boost my fat intake levels.
The proteins consumed during the course of my food intake examination were complete based on the different types of proteins. According to Rustad et al (2016), complete proteins refer to a specific type of proteins that contain the nine essential amino acids, which the body may not be in a position to manufacture. In this case, the proteins consumed were complete, as they contained these acids that would be helpful for the body. It is important to weigh in on the type of proteins, as this helps towards ensuring that one is able to understand whether he or she ought to increase specific food consumption. The previous section provided an in-depth analysis of my achievements with regard to the daily recommended protein, carbohydrates, and lipid intake, as well as, the recommendations on how to increase the same.
Macronutrient Intake Ranges
Maintaining the macronutrient intake within the recommended range is vital for the body, as it helps towards ensuring that the body remains healthy depending on the macronutrient demands. The recommended range provides a clear overview of the expected intakes thereby indicating that need for having to ensure that the intake levels are within this range. The main effect of too much intake of a given macronutrient is that it may lead to increased body weight. Weise et al (2014) indicate that intake of a given macronutrient results in a situation where the body is not able to control its overall growth capacities thereby leading to increased weight that may result in the occurrence of specific medical conditions such as type 2 diabetes and heart-related conditions. On the other hand, very little intake of macronutrients may lead to malnutrition thereby causing anemia, fatigue, and body weakness. If one consumes too little proteins that may lead to severe weight loss and muscle deterioration. Consumption of too little carbohydrates leads to body weakness, as carbohydrates play a central role in the delivery of energy (de Almeida Rufino et al, 2016). Lastly, consumption of too little lipids may reduce body metabolism, as well as, hormone production thereby causing hormonal imbalance.
Fiber Intake Ranges
A review of the recommendations with regard to recommended fiber intake levels and my actual intake levels indicates that I have not achieved 100% of my recommendations, as calculated at iProfile. My recommended fiber intake level is 25g with my actual intake levels being 4g, which is 17.0% of the recommendations. My diet does not meet the minimum number of servings of foods from each fiber-containing group, as I did not concentrate on the foods that would accord me the recommended fiber intake levels. The main fiber-containing groups that I may have fallen short of during my food intake were both fruits and vegetables. From my examination, it is evident that I did not achieve the minimum number of servings for fruits and vegetables. The foods that provide the most fiber in my meals include oatmeal and Nature Valley Bar. The foods with the least fiber production levels are Quaker rice cakes and Wendy's Go Wrap, grilled chicken. One trend in my food choice that may have an impact on fiber intake is that I do not concentrate on fruits and vegetables.
Dietary Modifications
References
de Almeida Rufino, L. M. et al (2016). Intake, digestibility, and nitrogen utilization in cattle fed tropical forage and supplemented with protein in the rumen, abomasum, or both. Journal of Animal Science and Biotechnology, 7(1), 1-10.
Rustad, P. I. et al (2016). Intake of Protein Plus Carbohydrate during the First Two Hours after Exhaustive Cycling Improves Performance the following Day. PloS One, 11(4), 1-25.
Weise, C. M. et al (2014). Body composition and energy expenditure predict ad-libitum food and macronutrient intake in humans. International Journal of Obesity, 38(2), 243-251.
