I take roughly three meals every day with a small serving of an extra snack to complement at the end of the day. The size and portions of my serving may differ depending on how hungry I may be but overall I try to maintain a healthy eating habit with some elements being consistent like water and a fruit and vegetable serving to ensure I have not only very essential micronutrients but also non-nutrient elements like roughage to ease digestion and bowel movement while avoiding conditions like indigestion.
On the very first day I took three meals on that day and a snack. I took breakfast that was served by freshly brewed coffee and two eggs prepared by scrambling with no added fat. Lunch was more elaborate and I prefer having a wide variety of servings and options that I may eat in amounts that can be said to be average. The meal consisted of one sandwich of ham and cheese with an 8 fl.oz brewed coffee, an oz of salted potato chips and 8 fl.oz of water. Dinner was also quite elaborate though I do not take many items as lunch. A sprite soda and a roll of plain hot dog was enough. Finally to cap it all I take a snack consisting of a half cup of ice cream that is rich in vanilla, vanilla in more quantities is harmful and may be toxic (Shepherd & Gibson, 2006).
The second day starts with my breakfast serving that is not very different from the previous days. I take a caffeinated drink every morning and normally my favorite would be to have a freshly brewed cup of coffee that I also take on this day. This is followed by a serving of scrambled egg that has routinely being my favorite in several mornings. Lunc as usual is full of several delicacies and is heavier compared with my other servings. A one item sandwich with, tomato and mayonnaise, a cheese turkey and lettuce as vegetable and a 12 fl.oz of soda cola. Dinner was rather exciting as I do not often take what I ate this time round. Chicken was in the serving, 3 oz to be precise, steak and roasted. Additionally, 0.67 cups of potatoes mashed and with whole milk. This was served along a cup of green boiled and drained beans finally I took 8 fl.oz of tap water. The snack consists of 3.75 cups of air popped popcorn and another 8 fl.oz of tap water.
On the last day, I took a turn and decided to try something new for breakfast. 1 oz of water frozen buttermilk and toast. Lunch consisted of a 1 items sandwich and grilled cheese. This was served alongside 1 cup of tomato soup condensed and prepared with water and 8 fl.oz water. Dinner was composed of 3 oz of beef steak separable lean and fried serving of Montana kids noodles with butter and a half cup of green drained and canned peas. To down it all 8 fl.oz of sprite soda. One cup of grapes was taken for the snack and this completed my three days of eating journal.
On average my daily intake of recommended foods and nutrients was not very varied and tried to achieve the recommended intakes. The daily calories intake was however low and at 40 percent of the required. Total fat was below range but trans fatty acid and saturated fat was within range. My consumption of omega 6 fatty acids and omega 3 was at 103 and 96 respectively per he required daily uptake. Carbohydrate intake was well below range with an intake of an average of 134cg with a required uptake of 360nto 540 g a day. A total of 40 percent was the composition of the dietary fiber that I took with soluble and insoluble fiber not being determined prorata.
My intake in protein was below range also at an estimated intake of 67 g while the recommended intake is supposed to be 81 to 290 grams of daily input. Consumption of protein based on body weight was rated at 66 percent. Water uptake was 50 percent at 1348 g as opposed to a benchmark of 2700 g. vitamins were consumed and were a part of the diet I consumed mainly sourced from servings of vegetables and fruits and they included vitamin A at 42 percent, D, E, K, Thiamin, Riboflavin and Niacin at 16, 32, 33, 91, 167 and 102 percent respectively. Pantothenic acid, Vitamin B6, B12 and Folate was consumed at 100, 89, 79 and 104 percent respectively. Mineral salt intake was as follows, sodium intake was above range maybe because of intake of salty foods like salted chips and popcorn. Potassium intake was at 40 percent, calcium and magnesium was at 50 percent, zinc at 77 percent and iron 55 percent. Alcohol and caffeine were not accounted for.
A balance of the above elements is required as much intake of carbohydrate with fewer proteins can lead to muscle wastage and kwashiorkor. My fibre intake does not also meet the requirements as recommended. Beans and lettuce are the highest providers of fibre in my food and an increased intake of these can affect my intake by increasing it. An increase of lipids and fats can lead to obesity and chronic cardiac problems while this may also be said of the carbohydrates (Brenner et.al., 1982). Too few lipid intake may also affect growth and development of the body cell membranes and other body parts like the brain and nervous system (Gibson & Shepherd, 2010).
References
Brenner, B. M., Meyer, T. W., & Hostetter, T. H. (1982). Dietary protein intake and the progressive nature of kidney disease: the role of hemodynamically mediated glomerular injury in the pathogenesis of progressive glomerular sclerosis in aging, renal ablation, and intrinsic renal disease. New England Journal of Medicine, 307(11), 652-659.
Gibson, P. R., & Shepherd, S. J. (2010). Evidence‐based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of gastroenterology and hepatology, 25(2), 252-258.
Shepherd, S. J., & Gibson, P. R. (2006). Fructose malabsorption and symptoms of irritable bowel syndrome: guidelines for effective dietary management. Journal of the American Dietetic Association, 106(10), 1631-1639.
