The 3 Day Activity Analysis

Running head: FOOD INTAKE

FOOD INTAKE 6

Food Intake

Name

Institutional Affiliation

Date

Based on this assignment, I maintained the record of my meal intake for the three days. The WileyPLUS iProfile was useful in this case and it taught me on the means of keeping a record of my food intake for those three days. The WileyPLUS iProfile is providing a lot of information and based on this record taking, and the breakdown of every food I ate was overwhelming at first, nevertheless, I currently have a better understanding. The recommendation value for each food groups, the vitamins, and the minerals based my Body Mass Index information was a setup. For these three days, I tried to eat the recommended diets. During this period, most of the foods consumed were basically falling under the category of lipids, protein, and carbohydrates. The table below shows the three-day food intake.

	1st Day	2nd Day	3rd Day
Breakfast	2 slcs of the cooked pork and bacon; 2 items of eggs scrambled with milk and butter. 1 cup of harsh brown potatoes; 2 slcs of white and toasted bread; and 1 cup of the grits, enriched and cooked with water.	1 cup of cereal and shredded wheat and the small biscuit milk as well as the reduced fat.	Nothing
Lunch	100g Popcorn and the butter flavor. 2 cup s of the regular cola and PEPSI soda	1 items of the SUB steak with green pepper. 12 fl.oz regular cola and PEPSI soda	100g of popcorn and the butter flavor and the 12 fl.oz regular cola and PEPSI soda
Dinner	1 items of the SUB steak with green pepper	Nothing	2 oz of honey and ham; o.5 cups of candied yams, boiled and drained cabbage; 12 fl.oz PEPSI soda and the regular cola. 1 item od baked potatoes.
Snacks	Nothing	Two pieces of: cakes, chocolate, and the popcorn. 100g of the butter flavor, and the Three fl.oz of PEPSI soda	12fl.oz PEPSI soda and 1 svgs concrete cake.

In this meal record, the protein consumed consisted of the bread, popcorn, ham, potatoes, yams, cabbages, cake, and soda which was drunk or consumed with every meal. The lipids which were consumed were fatty meals like cooked pork and bacon, and butter. On the other hand, the protein consisted of the eggs scrambled with milk.

After carrying out the review and comparison of my protein, carbohydrate, and the lipid intake with that of the recommended dietary reference intake, I came to realize that I did not consume so much protein as compared to the carbohydrate intake. For example, the top carbohydrate I consumed were PEPSI and Regular Cola I do not need to add or change something I ate since my percentage was 321 grams overall. This, therefore, implies that I was not far much behind or under and I do believe that it will only be necessary to add fat and a small amount of protein to my plate.

A complete protein is one which has to hold all the amino acids that are needed for a healthy diet. Based on what I ate during all the three days, I do believe that they were incomplete since they did not hold the amino acids which were needed for my meal. The addition of the white toasted bread and potato to my breakfast of eggs scrambled with milk and butter made it be complete. The complete protein consisted of consuming the eggs scrambled with milk and butter in addition to the potatoes and the toasted bread. This was important because the combination of the amino acids with the meals having a complete amino acid and the required protein is necessary for keeping the healthiest diet. This also prevents harm to the body.

Macronutrient intake ranges

Based on my daily recommended protein, carbohydrate, and lipid, the range for the protein was between 75 and 262 grams and I reached 117 grams. The range for the carbohydrate was 337 to 487 and I achieved 321 grams whereas the range for the lipid consumption was between 67 and 117 grams and I managed to attain 96 grams. In this case, It would be necessary to watch on my lipid intake to control and prevent it from being exceeded.

Recommendation for the diet changes

While viewing on what I consumed on the daily basis, there is a lack of variety in my diet. There is one occasion when I eat one thing every day. The nutritious eating and healthy diet is one which is composing of foods from the top five major meals. Eating of more variety helps in reaching the required healthy diet in conjunction with the required amount of protein, carbohydrates, and the lipids (Byrd-Bredbencer, 2012).

Fiber intake

With regard to the fiber intake, my diet failed to meet the required level as per the calculated iProfile. Based on my intake, the recommendation was 38 g and my intake was 7g, therefore, I only scored 18.4 percent of the required fiber intake. My diet also does not meet the minimum number of servings of meal from every fiber. The most fiber in my meals was protein and the least product was milk. It would be necessary to have an inclusion of the vegetables, whole grains, and the lean meat in the diet (Fisher, et al., 2014).

The modification of the dietary

In order to increase the amount of fiber, I will include and vegetables. The lack of an adequate amount of proteins, carbohydrate, and the fats leads to several health issues. For example lack of protein leads to lack of nutrients required for the building of the muscles thus causing the dystrophies and the tissues illnesses (Popkin, Linda, & Shu, 2012). The lack of carbohydrates causes digestive issues, dehydration, and the heart illness. Lack of fats causes lack of important products such as omega 3 and 6. The excess amount of carbohydrates causes excessive energy which might result in obesity, high blood pressure, and the heart illness. Excess fats lead to overweight and the illnesses such as the hypertension, heart illness, and the failure of the liver. Excess fiber leads to constipation thus the process of excretion becoming painful and discomfort (Underwood, 2012).

Lesson

I have learned that despite meeting the required amount of meals in my diet, I still lack a healthy diet thus this calls for a change. Therefore, it is always necessary to consider other foods such as vitamins and the fruits to prevent complications such as constipation. It is always to regulate the amount of carbohydrate, protein, and the fats since low of excessive of these foods lead to complication in the health.

References Byrd-Bredbencer, C. (2012). Wardlaw's perspectives in nutrition. McGraw-Hill Higher Education. Fisher, M. M., Rosen, D. S., Orstein, R. M., Mammel, K. A., Katzman, D. K., Rome, E. K., et al. (2014). Characteristics of avoidant/restrictive food intake disorder in children and adolescents: a “new disorder” in DSM-5. Journal of Adolescent Health, 55 (1), 49-52. Popkin, B. M., Linda, S. A., & Shu, W. N. (2012). Global nutrition transition and the pandemic of obesity in developing countries. Nutrition reviews, 70 (1), 3-21. Underwood, E. (2012). Trace elements in human and animal nutrition. Elsevier.