Personal three-day food intake and macronutrient analysis

Food Intake Analysis

Food Inake Analysis

Who does not want to be healthy? However, to achieve such an admirable goal, it will require diligence, motivation, and consistency. To many, this is quite a daunting task that is met with much resistance because of the level of commitment and consistency that it requires. Insomuch, with all the various types of fast foods available and society's life style, the challenge to reach and to maintain an ideal rate seems impossible. According to the Center for Disease Control (2012), the U.S. obesity rate at 35.7%; this demonstrates a significant increase since the 1990s. Since I am concern about my health and refuse to become a statistic, I will analyze my food intake for three days.

Recorded Intake

Below is my recorded 3-day food intake. Based on the data, several adjustments will should be made to reach the recommended dietary reference intake (USDA, 2012). According to My Fitness Pal reports (2012), I should consume no more than 165g of carbohydrates, 40g of fat, 45g of protein. Comparatively, DRI tables (USDA, 2012) based on the range of my age group, I should consume no more than 130g of carbohydrates, 25g of fiber, 35g of fat, and 46g of protein. Such disparity in numbers present challenges when trying to achieve the desired macronutrient levels.

Each meal consumed contained carbohydrates, fat, and protein, which lends to the disproportionate balance in my daily consumption. Charts present lower intake levels form carbohydrates and fats. Based on food intake, I consumed carbohydrates at 68%, 98%, and 67% respectively. Two of the three days represented lower carbohydrates than the recommended allowance. Carbohydrates provide energy, which would explain my lethargic nature! With regards to fat, I consumed 100%, 69%, and 83% respectively. However, my intake levels are too high for protein: +27%, +44%, and +64% over the recommend levels! Both complete and incomplete proteins were consumed. Specifically, out of 12 meals, only seven (58%) meals represented complete proteins, which are animal protein (red meat, poultry, seafood, eggs, diary). "Protein is made of smaller components called amino acids, 12 of which are manufactured by the human body. Another nine, called essential amino acids, must be obtained from food," (Sugar, 2012). Hence, it is important to have both complete and incomplete proteins for bodily processes and for building and repairing tissue.

To achieve a balance for all macronutrients, I should research and select the desired foods that will enable me to modify my lifestyle long-term. Once the desired foods are selected, then I will need to create a daily food map that includes all the recommended dietary goals. Although challenging, this will provide structure and balance in selecting the right food choices.

Fiber Intake Ranges

Unfortunately, my fiber intake does not come close to the 25g that are required. Based on food intake, I consumed 8g, 14g, and 11g respectively. On my best day, I only achieved 56% of the recommended dietary intake. On the day that I had a sub-sandwich with vegetables, my fiber intake was high. Similarly, on the day that I had a baked sweet potato, fiber count was relatively high, as well. However, on the day that I had a cheeseburger with only a pickle and lettuce, this accounted for the lowest fiber intake. Bottomline: I need more fiber-laden vegetables in my diet!

Dietary Modifications

Past challenges included the dislike for vegetables, which contributes to my lack of fiber. Additionally, I have always the assumed that more protein is better, unbeknownst that such over consumption would merely evolve into subcutaneous fat. Subsequently, the lack of fiber, high protein, and lack of whole foods represent consistent trends in my diet that need to be rectified. Including more fiber-rich dishes, such as chili or other type of bean soup will help with such deficiency. With eating more fruits vs. drinking fruit juice with keep calorie count to a minimal, plus provide the additional fiber that is needed. V8 Fusion may be an option, since it contains one serving of fruit/vegetable with fiber. According to Build a Healthy Body (n.d.), I will follow the Food Pyramid to achieve the recommended daily intake.

Conclusion

Since I was concerned about my health and refused to become a statistic, I analyzed my food intake for three days. Surprisingly, the results were alarming, thus providing a reality check. With a fast-paced lifestyle, my diet affects my health, which explains my weight gain and lethargic nature. Based on my results, I am clearly consuming less calories; however, the quality of my food is not providing my body the nutrients that it needs for bodily functions, tissue repairing/building, short-term & long-term sustainable energy, and insulation. What good is it to consume less calories for weight less but to still be deemed unhealthy? My goal is to do both: lose weight and obtain healthy. Therefore, mapping a food diary to achieve the acceptable macronutrient distribution range is critical to attaining a long and healthy lifestyle that I deserve!