Nutrition Intake Term Paper

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Nutrition Intake

Daily Recommended Servings

The FDA recommends that each person consume between eight and 11 servings of breads and grains per day. On my first day, I ate three servings of food from the grain category: oatmeal, a baked potato, and pasta. On my second day, I ate five servings of grains: wheat toast, rice, and crackers. I am not consuming enough whole grain foods.

The FDA recommends between three and five servings of vegetables per day. On both days, I only consumed one serving of vegetables in the form of mixed vegetables. I am not consuming enough vegetables, especially fresh ones.

The FDA recommends between two and four servings of fruit per day. On day one, I consumed one serving of fruit, a banana, and on the second day I might have consumed one serving of fruit, though I am not certain what the actual fruit content of the jelly was.

The FDA recommends between two and three servings of dairy products per day. I did not consume any dairy on day one, and consumed one serving of dairy on day two in the form of frozen yogurt. However, many studies point to dairy actually being detrimental to the health of a person, so I choose to eat soy products whenever possible instead of dairy.

The FDA recommends between two and three servings daily of protein foods, such as meats, fish, and beans. On day one, I consumed four servings from this category: soy creamer, soy milk, turkey, and salmon. On day two, I consumed three servings from this category: soy creamer, salmon, and mahi. I am getting adequate servings of the protein category every day.

The FDA recommends using fats and oils sparingly, and my eating habits reflect a very low fat diet, so I am additionally following this recommendation.

Calories

The daily recommended caloric intake is generally assumed to be 1,500 to 2,500 calories per day, depending on the age, size, and activity level of the person. On day one, I consumed 1370 calories. (Drink 90 + Oatmeal 160 + Banana 105 + Baked Potato 145 + Turkey 160 + Vegetables 55 + Salmon 155 + Pasta 170 + Wine 95 + Coffee w / Soy 110 + Soy milk 125 = 1370). On day two, I consumed 1690 calories. (Drink 90 + Toast 210 + Salmon 155 + Rice 275 + Wine 95 + Coffee w / Soy 110 + Crackers w / pb& j 400 + Frozen Yogurt 140 + Vegetables 55 + Mahi 160 = 1690). I am consuming a low amount of calories per day, but not a dangerously low amount of calories. I do not have a very fast metabolism and I am attempting to lose weight. Many diets recommend around 1300 calories per day, so I believe I am consuming an appropriate balance between a weight loss diet and normal eating behavior.

Protein

The daily recommended amount of protein intake is between 45g to 55g, depending on gender and activity level. Protein is important for building strong muscles and bones. On day one, I consumed 73.5g of protein. (Oatmeal 5g +Turkey 20g + Salmon 40g + Soy creamer 3.5g + soy milk 5g = 73.5g). On day two, I consumed 130g of protein. (Bread 8g + Salmon 40g + soy creamer 3g + Crackers w/PB & J. 12g + Mahi 25g + rice 4g + yogurt 13g + mahi 25g =130g) I am consuming more than enough protein to meet recommended daily intakes.

Fat

A little bit of fat is necessary for healthy body tissue, manufacturing hormones, and to carry some vitamins. However, fat should be consumed sparingly because it is easy to consume too much. Saturated fats should be avoided, because they contribute to high levels of cholesterol and heart disease. Animal fats are not as healthy as vegetable fats, and fats from red meats and dairy are worse than poultry and fish fat. The daily recommended maximum intake for fat is between 53g and 93g of fat per day depending on caloric intake. On day one, I consumed 37.5g of fat. (oatmeal 2g +banana 2g + turkey 3.5g + Salmon 21g + Pasta 1g + soy creamer3g + soy milk 5g = 37.5g) On day two, I consumed 56g of fat. (Toast 4.5 g + Salmon 21g + rice 0.5 + soy creamer 3g + pbj 18 g + frozen yogurt 4g + mahi 5g = 56g) On day one, I was below even the lowest maximum recommended daily intake of fat, and on day two I was just barely above the lowest maximum recommended daily intake of fat. I am consuming a very low-fat diet and should continue eating low-fat foods, especially avoiding dairy and red meat which have a lot of saturated fat.

Carbohydrates

Carbohydrates are the most important source of energy, and it is usually found in plant foods, especially grains. Simple carbohydrates are sugars, while complex carbohydrates are found in starchy plant foods. There is a lot of controversy regarding how many carbohydrates should be consumed daily. However, if too few carbohydrates are consumed the body will begin breaking down tissue for energy. On day one, I consumed 137g of carbohydrates. (Drink 25g + oatmeal 31g + potato 34g + pasta 38g + wine 3g + soy 2g + soy 4g = 137g) On day two, I consumed 204g of carbohydrates. (Drink 25g+ bread 44g + rice 45g + soy 2g + crackers w / pb & j 58g + yogurt 30g = 204g). This is more carbohydrates than fad diets like Atkins would recommend, but I am consuming a reasonable amount of complex carbohydrates vs. simple ones. I should, however, watch my intake of sugars from sources like peanut butter and frozen yogurt.

Fiber

Dietary fiber is the indigestible part of plant food. Between 20g and 35g of fiber is recommended daily to prevent digestive problems and protect against some forms of cancer. On day one, I consumed 16.2g of fiber. (Oatmeal 4g + banana 3g + potato 3g +pasta 1.7g + soy creamer1.5g + soy milk 3g = 16.2g) On day two, I consumed 14.1g of fiber. (Bread 7g + rice 0.6g + soy creamer 1.5g + crackers w / p& bj 5g = 14.1g) I am not consuming enough fiber, and should increase this amount to avoid problems like constipation.

Vitamin A

Vitamin A is needed for cell reproduction and development of some hormones. It helps vision, bone growth, and healthy skin, hair, and teeth. The daily recommended intake of vitamin A is between 8,000 to 10,000 IU, and plant-derived vitamin A is considered to be healthier than meat-derrived. On day one, I consumed approximately 184 IU of vitamin A (banana 95 IU + Salmon 89 IU = 184 IU). On day two, I consumed approximately 2231 IU of vitamin A (Salmon 89 IU + Mahi 2142 IU = 2231 IU). I am not consuming enough vitamin A, and may suffer from problems like night blindness and weak tooth enamel if I do not increase my intake.

Vitamin E

Vitamin E is an important antioxidant, which also helps produce red blood cells. iI also has benefits for skin. The daily recommended intake of vitamin E is at least 30 IU. On day one I consumed less than 2 IU of vitamin E (banana 0.67IU + turkey 0.461 IU = 1.13 IU), and none on day two. I am obviously not consuming enough vitamin E

Vitamin C

Vitamin C is an important antioxidant which helps protect cells against damage, and it is also helpful to the immune system and against viruses. The daily recommended intake of vitamin C is between 60 mg to 70 mg. On day one I consumed 17.5mg of Vitamin C (banana 11mg + salmon 6.5mg = 17.5mg). On day two I consumed only 6.5mg vitamin C (salmon 6.5mg). I am not getting enough vitamin C, and I am more prone to illnesses because of this deficiency. I need to increase foods like fruits which contain high amounts of vitamin C

Vitamins B1, B2, and B3

Vitamin B1 helps convert carbohydrates into energy, and is important to the heart, muscles, and nervous system. Not getting enough can cause weakness and fatigue. The daily recommended intake of Vitamin B1 is between 1.2mg to 1.5mg. Vitamin B2 is important for body growth and cell reproduction. The daily recommended intake is between 1.3mg and 1.5mg. Vitamin B3 is important for the digestive system, skin, and nerves. The daily recommended amount is between 16mg and 18mg of vitamin B3. I did not consume any traceable amount of any of these B. vitamins. I need to increase my consumption of foods with B. vitamins.

Vitamin B6

Vitamin B6 is important in the creation of antibodies. It also helps with nerve funtion and the formation of red blood cells. This vitamin is necessary to digest proteins properly, and too little can cause dizziness, confusion, irritability, and convulsions. The daily recommended intake of vitamin B6 is…[continue]

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