Nutrition class (Mineral Analysis)

Health 640

Food Record Analysis 1

11/12/2017

Food Record Analysis

Over the recent years, health has emerged as a serious topic considering the rising cases of diseases and health conditions. This has, in turn, created increased awareness on the importance of the evaluation and control of personal health in the bid to avoid certain health complications. While different factors can influence an individual’s health, food remains one of the most important of them. In this case, we are endowed with numerous sources of food that offer us nutrients which go a long way in replenishing our health thus enabling us to function properly and remain healthy. Hence, in this assignment, I kept track of my meals and anything else I took throughout the weak to evaluate my food intake and to also determine each nutrient factor. This is because maintaining a good diet leads to good health which turn offers a long life.

It is imperative to highlight that carbohydrates like vitamins and proteins are important for better health as they mainly provide the body with energy and in the process help it to function properly. It should also be noted that carbohydrates make up the body’s main source of energy and as such should compose the largest percentage of our daily meal. “As such, the recommended daily intake of carbohydrates should be about 225 to 325 grams daily.”1(para. 2) This means that it should make up around 45 to 65 percent of our daily calories. However, when evaluating my Actual vs. the Recommended Intake, I realized that they were deficiencies as there were adequacies in intake of carbohydrates and other related foods such as sugar and dietary fiber. My adequacy was mainly that I had the right amount of carbohydrate intake which meant my body was able to function properly. On the other side, the deficiency was that I did not consume enough carbohydrate-rich food. This means that I have to improve my carbohydrate intake by consuming carbohydrate-rich food that is nutrient dense with high amounts of fiber and low saturated products such as more whole grains and dairy products. By doing this, I will keep health and body in shape.

I also examined my sugar intake for both adequacies and deficiencies. Likewise, sugar contributes immensely sugar provides the body with energy that helps with better functioning. “The recommended sugar intake is 100 calories for women and not more than 150 calories for men per day.”2(para. 6) I realized that most of the times my sugar intake went above 150 calories per day which is bad as it can result in health complications. This was because I take a lot of sugar-rich foods and drinks at the slightest opportunity. While the good thing was that I took sugar, the bad thing was that my intake was dangerous for my health. As such, it is important that I cut down on my sugar intake to the recommended amount to remain healthy by avoiding sugar-rich foods and drinks and by drinking a lot of water.

I also examined my dietary fibers intake. Dietary fibers are important in helping the body to function as well as in the prevention of conditions such as obesity and heart diseases. “The recommended intake of dietary fibers is 14 grams per 1000 kilocalories, which amounts to around 25 to 30 grams for adults on a daily basis.”4(para. 5) From my evaluation, I realized that I take just about 10 grams of fiber which is still low. This meant that I have to change my diet and consume more dietary fiber. My main source of fiber was vegetables followed by fruits. I should as such take more of them while also taking other related food with low amounts of fat, salt, and calories. It should also be noted that dietary fibers are also crucial as they help stomach muscles to function appropriately and hence help me to avoid constipation.

I further examined my intake of soluble fiber. Soluble fibers are important because they help in the digestion process and also lower the risks of heart disease. “The recommended soluble fiber intake is about 6 to 8 grams for daily intake.” 4(para. 5) From my evaluation, I found that my intake of soluble fiber was good and consistent as I take a lot of dried beans, fruits, and vegetables which are some of its sources. However, I need to also take other sources of soluble fibers such as oats and barley.

Lastly, I subsequently analyzed my insoluble fiber intake. Soluble fibers are important like soluble fiber; insoluble fibers are also important as they help with digestive health and weight loss. “The recommended amount of insoluble fiber per day is about 25 to 30 grams per day.” 4(para. 5) The good thing about evaluation regarding this is that I take almost the right amount of insoluble fiber. However, I take just one type of food that is rich in insoluble fiber which is whole-wheat bread which might be bad for my health. In essence, I should also take other food rich in insoluble fiber such as brown rice and seeds and fruit skins. This analysis was increasingly fulfilling and beneficial as it worked to offer me an insight into my eating behavior and how it relates to my health.

References

1. Healthy Lifestyle. How Many Carbohydrates Do You Need? Healthy Lifestyle; 2017.

2. Healthline. Daily Intake of Sugar – How much Sugar Should You Eat Per Day? Healthline: n.d

3. Blake JS, Munoz KD, Valpe, S. Nutrition: From Science To You. Cummings; 2013.

4. UCSF Medical Center. Increase Fiber Intake. UCSF Health; n.d