1
PROTEINS/FATS
Food Record Analysis 2 (Proteins/Fats)
Ashley Merritt
HEALTH 640: Principles of Nutrition
Dr. Annette Florence
Due: September 13, 2020
2
PROTEINS/FATS
Nutrient Actual
Consumption-vs-
Recommended
Consumption
(An analysis)
Health implications if I
don’t make any changes to
my diet
(Be specific – based on
scholarly resources)
Specific
Recommendations.
Specific suggestions
to improve in this
area
Total Fat According to my
chart, it showed
that I consumed
44.10 grams of fat
a day. This
amount is
considered to be
in my normal
range. My total
recommended
amount is between
40.0-70.1 grams
of fat a day.
A diet too high in fat can lead
to high cholesterol, heart
disease, and diabetes.1 If I
continue eating a diet that stays
low in fat, I will have a less
likely chance of having to
worry about developing any of
these issues. It is good to intake
fat because it is needed for your
diet but to not intake too many.
I find that I eat the
right amount of fats,
or at the lower range
of the recommended
amount. I do not think
I need to improve in
this area. I need to
continue to eat the
right amount to avoid
health complications.
Saturated Fat According to the
chart, it showed
that I consumed
14.20 grams of fat
a day. This
amount is
considered to be
in my
recommended
range of 0-20.0
grams a day.
An excess amount of saturated
fat can lead to many different
health problems. Studies have
shown that too much could lead
to cardiovascular disease.4
When possible, limit
this intake, make
substitutes of
saturated fat with
mono/polyunsaturated
fats and make
healthier options in
my diet.
Trans-fat According to the
chart, I consumed
0.32 grams of trans
fat a day. There are
no recommended
amounts of trans fat
you should
consume. But, you
should consume as
little trans-fat as
possible.1
Trans-fat is recommended at a
minimal intake which mean
that if it can be avoided that it
should be. If too much is
consumed, it could lead to
cardiovascular disease, breast
cancer, pregnancy
complications, diabetes, and
obesity.5
My intake of trans fat
is a very low intake. I
will continue to look
at food labels to make
sure I am continuing
to intake a low
amount of trans fat.
Monounsaturate
d fat
According to the
chart, it showed
that I only
consumed 8.68
grams on
These types of fats have more
of a positive impact on health
but when recommendations are
met. If they are not met and
more saturated fats are
Utilize this type of fat
over saturated fat by
using olive oil instead
of butter with cooking.1
3
PROTEINS/FATS
monounsaturated
fat. The daily
recommended
amount I should
consume is 20.0
grams.
consumed, it could result in
increased LDL cholesterol and
potentially decreasing HDL
cholesterol which is not good
for cardiovascular health.1
Polyunsaturated
fat
According to the
chart, I consume
6.17 grams of
polyunsaturated
fat which is only
34% of the total
amount I should
be consuming
daily. The
recommended
amount is 18.0
grams daily.
Recommended to be consumed
more than saturated fats as they
could help to reduce the risks
behind cardiovascular health.1
Utilize this type of fat
over saturated fat by
using soybean oil
instead of butter with
cooking.1
Cholesterol According to the
chart, I consumed
125.00mg of
cholesterol, the
limit I should
consume is
300.00mg daily.
If consumed in high
amounts, it could lead to
lower liver synthesis,
making it possible for high
blood cholesterol to occur
which leads to multiple
health issues.
With cholesterol, you
want to make sure
you are focused on
reading your food
labels and keeping
track of the mg in all
of your foods and
make sure you are
keeping your intake
under the
recommended amount
of 300 mg a day.
Omega 3 fats According to the
chart, I consumed
0.43 grams daily.
The chart did not
recommend a daily
amount. But various
mainstream health
organization
however,
recommended
consuming a 1.1
grams a day.2
Not consuming enough
Omega-3 fats could increase
heart problems as including
them in your diet (such as
eating fish) improves heart
health.1 Also, consuming
enough Omega-3 can help with
anxiety and depression, another
study shows intaking enough
Omega-3 can reduce your
chances of breast, colon, and
prostate cancer.2
My first
recommendation to
increase my Omega-3
fats would be to eat
fish twice a week.
Second
recommendation for
myself would be to
add chia or flax seeds
to my smoothies 2-3
times a week.
4
PROTEINS/FATS
Omega 6 fats According to the
chart, I consumed
4.65 grams daily.
According to
article, the
recommended daily
intake for female is
12 grams per day.3
Not consuming enough
Omega-6 fats could result in
improper body cell function.4
My first
recommendation for
myself would be to
cook with soybean oil
to increase my
Omega-6 fats.
My second
recommendation
would be to consume
almonds as a healthy
snack.
Protein According to the
chart, I consumed
77.60 grams of
protein daily. This
is within the
recommended
amount I should
consume which is
between 45.0-
158.0 grams.
Overconsumption of protein,
can lead to heart disease,
kidney stones, osteoporosis,
and potentially even cancer.1
My first
recommendation
would be to make
sure I am consuming
the right amount daily
and to not
overconsume. I am on
the lower end of my
recommended amount
so I would like to
increase the amount I
eat daily.
I will increase the
amount of chicken,
beef, and shrimp I eat
to increase my protein
intake.
I will make sure
though not to over
consume and balance
my protein intake out
with my other
macronutrients
especially because I
am working out.
The foods I am currently intaking have some positive and some negative impact on my
diet. My total fat intake is right in the recommended range and closer to the lower end. This is
because you do not want to consume too many fats in your diet. Not that it is a negative aspect,
but I am consuming on the lower side of the proteins. Since I am incredibly active, I should be
5
PROTEINS/FATS
intaking more proteins. This will be an easy fix by adding more foods I enjoy like shrimp,
chicken, and beef. I find that finding new recipes and making your meals more enjoyable makes
it easier to consume these foods. On a positive note, I consumed a meager amount of trans fat
0.32 grams per day, which is recommended to have a minimum intake daily.1
Putting your mind to the test to achieve your goals is something you need to do to obtain
your goals. The first thing I will do is substitute saturated fats for either monounsaturated fats or
polyunsaturated fats to meet the recommended daily recommended amount for each one. My
next recommendation is to look at food labels to continue eating low to no trans-fat. I find this
easy because I already don’t eat a lot of processed foods. I find that trans-fat comes mostly from
processed foods. My next recommendation will be one of the hardest for me as I am not a big
fish eater. Intaking fish twice a week will be my biggest challenge, but I am going to do it as I
need to intake more Omega-3. My next health recommendation will be to add chia seeds or flax
seeds 2-3 times a week to my smoothies to up my Omega 3 intake. I find this to be an easier way
to consume Omega-3 verse the fish intake, but my goal is to do both of these. Increasing my
protein intake will be significant because I am currently very active. Even though I am within the
range, they recommend I am at the lower side of it. I want to increase my daily intake by at least
30 grams a day by adding more beef, chicken, and shrimp to my diet. With monounsaturated fat,
my goal is to cook with olive oil instead of cooking with butter to lower my daily intake. Since
my cholesterol level is at the lower intake, continue to monitor the amount I am intaking daily to
keep it in the recommended levels daily by reading food labels.
References:
6
PROTEINS/FATS
1. Blake, JS, Munoz, KD, Volpe, S. Nutrition: From Science to You – Access. 2nd ed.
Boston, MA: Pearson, 2014.
2. Freydis Hjalmarsdottir MS. How much omega-3 should you take per day?
Healthline.com. https://www.healthline.com/nutrition/how-much-omega-3. Published
December 16, 2019. Accessed September 9, 2020.
3. Robertson R. Omega-3-6-9 fatty acids: A complete overview. Healthline.com.
https://www.healthline.com/nutrition/omega-3-6-9-overview. Published January 15,
2017. Accessed September 9, 2020.
4. Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids.
Biomedicine & Pharmacotherapy. 2002. 56(8): 365-379.
5. Dhaka V, Gulia N, Ahlawat KS, Khatkar BS. Trans fats – sources, health risks and
alternative approach – A review. Journal of Food Science and Technology. 2011. 48(5):
524-541. DOI: 10.1007/s13197-010-0225-8. Accessed September 9, 2020.
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