Report paper on FOOD INTAKE example

Questions descriptions

Write a paper of at least 750 words that addresses the following points about your 3-day food intake:
Recorded intake of protein, carbohydrates, and lipids
Which foods in your recorded daily intake provide protein? Which provide carbohydrates? Which provide lipids?
Review how your recorded protein, carbohydrate, and lipid intake compares with the recommendations of the dietary reference intake. If your recorded protein-carbohydrate-fat intake was too high or too low, which foods might you add or remove to achieve your goal and keep other nutrients in balance?
Is the protein in each food you ate complete or incomplete, combining to become complementary? Why is this important?
How much of your daily recommended protein, carbohydrates, and lipid intake did you achieve? If your macronutrient intake is insufficient or excessive, what might you do to bring it into the recommended range? Provide specific recommendations.
Macronutrient intake ranges
Is macronutrient intake within the recommended range important? What are the effects of too much or too little of a macronutrient? What happens if you consistently eat too little protein? What happens if you eat too few carbohydrates? What happens if you eat too few lipids?
Fiber intake ranges
Does your fiber total meet 100% of the recommendation for you as calculated at iProfile®?
Does your diet meet the minimum number of servings of foods from each fiber-containing group? If not, which of the fiber-containing groups–fruits and vegetables–fell short of the recommended intake?
Which specific foods provide the most fiber in your meals? Which provide the least? Identify trends in your food choices that might affect your fiber intakes.
Dietary modifications
What changes might you make to increase the fiber in your diet?
How might insufficient or excessive amounts of proteins, carbohydrates, fats, or fiber contribute to health or illness? Provide examples.
What have you learned about your diet?
Cite three references other than the course text.
Format your paper consistent with APA guidelines. Include an explanation on the links between theory and relevant examples. 

 How Report was Done

Food Intake: 3 days

Introduction

Food constituent is vital to ensure that a balanced diet is maintained. A balanced diet not only provides good health for our bodies but also protect us from diseases. Food is mainly composed of protein, carbohydrates, lipids and vitamins. These are the main components that I took from the food I ate in the three days of study.  My meals were divided into breakfast, lunch and supper. I have grouped the nutritional value of the foods I took below:

Day 1 Day 2 Day 3
protein Turkey Breast, Lean and Fat Pork, cracked pepper mill Chops, , Broiled Cheese
carbohydrate Cheese DR. PEPPER Soda Potato Salad, , KIND Nutrition Bar Potato Salad Batter Coated
lipids Nut Delight Pizza Potato Salad Golden Chick Mac
fiber Squash Squash Squash

From the recording in the table, my protein and carbohydrate intake was high while lipids and vitamins intake was low. The diet can be improved by including foods that are rich in vitamins and lipids. These foods may include squash, potato salad and golden chick mac. I may also have to consider reducing protein and carbohydrate intake by cutting down on food rich in these nutrients. The amounts of protein I took is not complete. However, by combining foods rich in protein such as beef, pork and lean increased the level of calories. My daily protein, carbohydrate and lipid were 441, 765 and 1774 calories respectively. The recommended calories intake is 2500 Kcal while my diet reached 2980 Kcal. My diet exceeded the recommended mark and can be reduced by taking smaller amount of protein and carbohydrate rich foods.

Macronutrient intake ranges

According to Solon-Biet et al. (2014), the recommended macro-nutrient intake range for carbohydrate, protein and lipid is 45-65%, 10-35% and 20-35% respectively. My diet is not within the range as the percentage constituent of lipids is very high. Health complications may arise if the macronutrient intake is not within the recommended range. Too little macronutrient intake may lead to lowering of the body’s immunity while excessive intake may result in health complications such as overweight and obesity. According to Geissler & Powers (2017) Consistent intake of too little amounts of proteins may lead to marasmus, kwashiorkor and cachexia. Little amounts of carbohydrates result in ketosis and acidosis. Lack of enough lipids results in arteriosclerosis, cancer, chronic inflammation among others.

Fiber intake ranges

The recommended fiber intake is 38g while my intake was 0.2g. My diet does not meet the recommended fiber intake per minimum number of servings of food. The foods that provide the highest amount of fiber in my diet are summer squash and zucchini. This can be rectified by including more foods rich in fiber in my diet vegetables fell short in my food intake which may have resulted in the low levels of fiber in my diet. My fiber intake may be offset by changing my eating habit. This may be achieved by taking more fruits and including considerable amounts of vegetables in my diet.  

Dietary modifications

My fiber intake may be offset by changing my eating habit. This may be achieved by taking more fruits and including considerable amounts of vegetables in my diet.  Excessive protein intake may result in obesity, cancer and excess yeast growth while little intake may cause marasmus and kwashiorkor. According to Dickens, Whelan & Randle (2014), too much carbohydrate may result in Type2 diabetes and cardiovascular diseases while inadequate supply causes ketosis and acidosis. Loss of fats cause       while too much of it may lead to high blood pressure, obesity and heart complications. Excessive fiber in the body results to bloating and abdominal discomfort while inadequate supply propagates to constipation, hemorrhoids and colon cancer.

What I have learned about my diet
            It has come to my attention that it is necessary to keep my diet balanced to ensure that my body receives the required amounts of nutrients. I have learnt that there are diseases associated with unhealthy eating habits which may result from eating foods which may contain more or less of the recommended macronutrient intake. I have learnt that different amounts of nutrients are required for the proper functioning of the body. I have also noted that there are certain foods that contain higher nutritional value than others and therefore careful consideration should be done when choosing type and amounts of food to consume.

References

Dickens, F., Whelan, W. J., & Randle, P. J. (Eds.). (2014). Carbohydrate Metabolism: And Its Disorders. Elsevier.

Geissler, C., & Powers, H. (Eds.). (2017). Human nutrition. Oxford University Press.

Solon-Biet, S. M., McMahon, A. C., Ballard, J. W. O., Ruohonen, K., Wu, L. E., Cogger, V. C., … & Gokarn, R. (2014). The ratio of macronutrients, not caloric intake, dictates cardiometabolic health, aging, and longevity in ad libitum-fed mice. Cell metabolism19(3), 418-430.