Daily Diet and Nutrition Analysis

¶ … daily dietary log reveals a relatively balanced diet, with mainly vegetarian sources of protein, whole grains providing complex carbohydrates, and wholesome fats such as olive oil offering lipids. Over the three days, I consumed two eggs, a package of tofu, and several cups of beans as my primary sources of protein. Also during this period, I consumed several cups of whole grains, cooked fresh at home including brown rice and quinoa. To this base of whole grains, I usually add steamed or wok-fried vegetables including kale, carrots, chard, broccoli, or whatever happens to look fresh at the market. I usually add garlic, onions, chili peppers, and other spices to enhance flavor and sometimes cook a coconut milk-based curry. Breakfasts often consist of whole grain cereals with nut milks, but once or twice a week I will switch to yogurt because I appreciate the probiotics. To the yogurt I may add honey, but generally I do not consume sweet things. For snacks, I sometimes eat whole grain crackers with avocado, but often I simply eat some leftovers from the previous meal rather than junk food. Generally my diet is healthy, and reflects a balanced intake of all macronutrient groups, albeit with some room for improvement.

On two out of the three days, my protein and dairy intake were both below the targets. One of the three days, even my grain intake was below the targets, but on all three days my vegetable intake was above target. As I do not consume many fruits, I did not score in this intake, which is something I could change but given the overall healthfulness of my diet, it is not the most important thing that I can do. Fruits contain fiber as well as vitamins, but I do get both fiber and vitamins from other sources including vegetables and whole grains. Generally, my caloric intake is low and I could even include more snacks without worry. As I am consuming often vegetarian forms of protein combined at the same meal with whole grains, I am receiving balanced, complementary proteins, important because "combining two or more foods with incomplete proteins, to form complementary proteins, can provide adequate amounts of all the essential amino acids," ("What are Complementary Proteins, and How do We Get Them?" 2011). Both tofu and quinoa are complete proteins, and I eat these foods regularly and therefore have a healthy intake of protein overall in spite of not consuming meats most of the time (Rail, n.d.).

My macronutrient intake reflects a healthy, balanced diet within optimal range on each factor, protein, lipids, and carbohydrates. If I did not consume an adequate amount of each group of macronutrients over the course of three days, no adverse affects would be felt but over time, my body would notice and my health might deteriorate. Protein, for example, is critical for maintaining the strength of our muscles and for cell repair (Daily Intake Guide, 2016). I rarely eat meat, but I do consume enough protein in the form of beans, bean-derived products like tofu and tempeh, and eggs. Sometimes I eat dairy products, which contain some protein as well as fat.

Carbohydrates provide our main source of energy, while fats help our bodies to absorb and process the nutrients we take in through our food (Daily Intake Guide, 2016). My carbohydrate intake focuses on whole grains, which I enjoy consuming, with minimal carbohydrate intake coming from processed foods like white bread. I consume a large amount of vegetables, providing additional fiber, minerals, and vitamins. Especially because some vitamins are fat-soluble, like Vitamin A, D, and E, it is important to consume healthy forms of fats as fats help the body to absorb these types of nutrients. Currently, I consume olive oil and other vegetable oils, as well as occasional eggs, nuts, and fatty fruits like coconuts and avocados. I sometimes add seeds to my food, which also contain lipids as well as protein, providing an additional healthy source of these macronutrients. Although too much fat is obviously unhealthy, too little is just as bad, as it can contribute to long-term problems related to the immune system, skin, or vision (Langton, 2015). Unsaturated fats like those found in olive oil are ideal, as too much saturated fat can raise cholesterol and increase risk of heart disease, especially among people who are already prone to heart-related conditions (Daily Intake Guide, 2016). As I rarely eat butter and other types of saturated animal fat, there is no need to focus on this issue.

Because I do eat a considerable amount of whole grains or whole grain products like whole-wheat pastas and breads, my carbohydrate intake is sufficient and mainly focused on complex carbohydrates that contain fiber. My fiber intake sometimes falls slightly below the recommended daily intake, but these three days I think I consumed less fiber than usual and therefore throughout the week I believe my fiber intake is optimal. Fiber is important for everything from blood sugar control and heart health to minimizing chances of developing long-term diseases or problems like stroke (Mercola, 2013). I would be better off diversifying my diet to include more fresh fruit, which contains fiber, as most of the fiber I eat comes from the whole grains.