Section 1: Strengths and Weaknesses fell below my recommended daily intakes. The recommended kilocalorie value described a healthy intake of 2546 kcals/day and my intake was 64.7% of that value or 1646 kcals/day. Carbohydrates, as a percentage of kilocalories, remained within range at 46.1% compared to the recommended range of 45-64%. Its proximity to the lesser value gives the impression of impinging deficiency. On the comparison chart, it states that my intake of 190 g/day of carbohydrates does not sufficiently supply the ideal nutrient value according to my body’s needs and lifestyle. Carbohydrates deficiencies lead to decrease in glucose, which is crucial for proper brain and all-around body functioning. Without reaching sufficient intake of carbohydrate and kilocalories, my energy stores could become depleted and weaken my ability to carry out normal everyday task. Protein intake and Fat intakes appeared close or within range. Fat intakes slightly rose to 38.8% above the DRI of 20-35%. 3. According to the energy balance report I burned substantially more calories than I consume. The total net kcal value for the week was -2800. My activities included walking to classes and other areas of campus, strenuous cardio for an hour on average, and muscle building activities. Although these results reflect a weight loss trend, my weight has remained healthy and constant at 110 lbs. corresponding to my height. My activity level represents a strength for my lifestyle because remaining active can prevent and reduce the risks of multiple disorders like osteoporosis, hypertension, obesity, and heart disease. However, I could increase my kcal consumption of nutrient dense energy sources and avoid sodium, saturated, and trans fats to better accommodate my activity level. 4. Other weaknesses include deficiencies in Omega 3 and Omega 6 intakes. Since I am allergic to seafood, I must resort to walnuts and other omega 3 and omega 6 sources like walnuts. As opposed to deficiencies of kilocalories, carbohydrates and other nutrients sodium and iron intakes rose well above recommended values. Amongst the four days of this project, on average, sodium intakes of 3103 mg/day well-surpassed the recommendation of 1500 mg from MY DRI. High intakes of sodium and a history of hypertension cases in my family expose me to potential risk for development of this disorder. Iron intakes of 16 mg/day also rose above my DRI of 8 mg/day, increasing susceptibility to iron overload and damages to the liver, the heart, and oxidation of other organ tissues.
Personal Nutrition Analysis Essay
1788 Words8 Pages
Proper nutrition is important in maintaining a long and healthy life. Most Americans are rushed due to their busy work schedules, and do not take the time to plan their diets properly. Like me, most Americans are unaware of the importance of eating a healthy diet and consume too many foods without the proper nutrients. Throughout my life I have been fortunate. I have not had any major health problems, and have been able to consume most foods without having to worry about gaining weight. These last two years, however, I started to gain weight and have become concerned with my diet. Changing my poor eating habits has been difficult for me, however, having this assignment has taught me that it is not as difficult as I previously…show more content…
On my current diet, I consume excessive amounts of refined carbohydrates and added sugars. These types of carbohydrates do not contain the necessary nutrients, needed by the body for optimal health. Also, consuming excessive amounts of these types of carbohydrates may result in obesity.
The DRI recommends that I consume a minimum of 25 grams of fiber daily. My current intake of dietary fiber falls short of meeting my recommended amount. Fiber is important in a healthy diet. It is beneficial in maintaining good digestive health and with prevention of diseases, including colon and rectal cancer. Adequate amounts of fiber also decrease the risk of heart disease by lowering the amount of LDL cholesterol within the blood.
My current caloric intakes, varies from day to day. On some days, I exceeded the DRI’s recommendations; however, my caloric intake most often fell below the recommended amounts. Both of these are important in maintaining a healthy body weight. Consuming too many calories can cause weight gain. In addition, consuming inadequate calories can have the same effect. Since calories are used as the main source of energy within the body, consuming too few calories can slow down the body’s metabolism, making it difficult to maintain a proper body weight.
Although the DRI has not determined a set value for fat intake, my intake of fat is high. A major problem with my current fat intake is that it is rich in