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3 Day Food Intake

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3 DAY FOOD INTAKE

Protein giving foods

Proteins, carbohydrates, vitamins, lipids and fiber are the major food that constitute a diet. proteins being the body building forming food that consist of long chains of amino acids interconnected together using peptide bonds forming a polypeptide. Proteins are essential food that makes the backbone of the body skeletal. Protein giving food ranges from animal products to plant products and in my daily recorded daily intake, milk, egg, beef, fish, beef, lentil and pulses to supply necessary proteins in the diet. Animal and fish proteins contains adequate amount of essential amino acids needed in the diet and are generally considered as complete proteins. On the other hand, plant proteins are known to lack some of the essential amino acids needed in the diet hence referred to as incomplete proteins. Since plant proteins lack some of the essential amino acids needed in the body, the combination of several incomplete proteins results to the formation of a complementary protein that helps in the provision of essential and high quality protein source.

Examples of foods providing proteins

On the 3-day food intake, 30g from milk, 6g of eggs, beef, 26g of sea food like fish which provide omega-3s and 17g of pulses are the foods that provide protein are is complemented with both complete and incomplete proteins. Milk, eggs and beef provide complete proteins while the pulses provide the incomplete proteins. When the protein intake is high the pulses are substituted with the pulses and when the protein intake is low, milk and eggs are substituted with the pulses.

Carbohydrates giving foods

Carbohydrates are energy giving foods that are mainly made of carbon, hydrogen and oxygen atoms and forms the structural form in the plants and animals. Monosaccharides are carbohydrates that can easily be broken down into smaller carbohydrates.

Examples of carbohydrate giving foods

Wheat flour made foods like 22g of cakes, 126.6g of rice, 27.6g of legumes like beans and 89.6g potatoes are the foods listed to provide carbohydrates within the 3-day food intake. The total carbohydrate intake in the iprofile ranges from 403-582 grams which meets the daily food provision. In the Food and Nutrition Board of the institute of Medicine in constructing the united States – Canada dietary reference guidelines intakes reviewed that obesity, diabetes, cancer, osteoporosis, stroke as the major chronic diseases that may arise as a result of imbalance in the intake on macronutrients.

Lipids giving foods

Lipids are molecules that naturally occurring and contains hydrocarbons as the building blocks and can be easily oxidized to produce large amounts of energy, for example are fats, oils, waxes, hormones. The recommended range of total fat ranges from 20-35% energy and at this level of intake, the risk of obesity and diabetes are potentially minimized. Low intake of fats and lipids as 10% is termed to be too low to maintain a woman’s body while the intake of essential amino acids and fat-soluble vitamins maybe compromised.

Example of lipid giving foods

4.2g of Avocados, 4.2g of olives, 6.9g of cheese, 3.6g of butter and 4.2g of peanuts are foods listed in the 3-day food intake to provide healthy fats and lipids in the diet. If the intake of fats and lipids is too high, remove the animal fats from the diet for example cheese and butter and supplement the plant fats which contains a lower amount of lipids.

Fiber giving foods and the effects of insufficient or excessive intake

Fiber is a type of carbohydrate that cannot be broken down by the body and passes through the body undigested and helps in regulating hunger and keeps the blood sugar level in check. Soluble and insoluble fiber are the main types of fibers that are beneficial to the health since it helps in facilitating regularity and preventing constipation. (Pereira, 2005). In order to increase the fiber intake in the body eating of fruits, cereals, and brown rice and whole grain products is recommended.

Example of fiber giving foods

12grams of red kidney beans, 12g of lentils soup, 5g of bran flakes, 8 g of whole wheat pasta, 3g of apple with skin and 3g of brown rice are excellent sources of fiber in the diet. Fiber intake has a greater advantage in the body and helps in reducing the risk of contracting diverticular diseases like intestine inflammation, constipation and colon cancer.

According to the United States dietary fiber recommendations guidelines, the average amount of dietary fiber required in the diet is 25 grams in women and an average of 38 grams in men. The amount of fiber indicated in the iprofile is a total of 38 grams which is the average of the recommended fiber.

Macronutrients

Macronutrients are nutrients that are metabolized in our bodies to provide energy and are needed in high amounts. (Pichon, 2006). Intake of macronutrients by the body is of high nutritive value since major imbalance in the level of macronutrient in the body may result to increased risk of contracting chronic diseases.

Effects of insufficient or excessive carbohydrates

Low carbohydrates in the body may result to ketosis which is a disease that may result when the body produces less glucose for energy, it breaks down stored fats to ketones which causes mental fatigue. Excessive intake of carbohydrates leads to diabetes which are of two major categories, diabetes mellitus and diabetes inspidus depending on the effect of the blood sugar level. Obesity is another major problem that result due to excessive intake of refined carbohydrates that have been stripped off fiber. The intake of insufficient carbohydrates may lead to weight gain and hypoglycemia also referred to as low blood sugar level which occurs when blood sugar levels goes below the normal value since the metabolization of carbohydrates results to the production of glucose

Effects of insufficient or excessive proteins

Proteins are known to be body building foods that facilitates the proper functioning of body muscles and general growth of body parts. Less intake of proteins results to decreased energy since the body building blocks for proteins are amino acids and are responsible for the transportation of oxygen throughout the body. Less proteins, means less oxygen which eventually leads to body tiredness and fatigue. Proteins constitutes the hair protein known as keratin that facilitates the growth of hair hence less intake in proteins leads to hair loss.

Excessive intake of proteins results to gain of weight since each gram of protein has a total of four calories and the body stores extra calories when the intake exceeds normal intake. Excessive protein intake leads to reduced brain and liver function, this result due to the breakdown of protein which produces ammonia that is toxic to the liver and declined nervous system function.

Effects of insufficient or excessive fats

Fats is needed by the major organs but excessive intake of fats may cause malfunction of the major organs for example the heart. Obesity is a major disease associated with the intake of excessive fats. Taking of excessive fats affects the digestive organs since it causes delays in the emptying of the stomach digestion. Cancer is a disease that has been associated with the shortage of fiber in the diet leading to cancerous cellular growth. Less intake of healthy fats that promotes cardiovascular health, protection from hypertension. Fats also facilitates the intake of vitamins and, less fats leads to vitamins deficiencies. Less fat intake leads appetite imbalance and mood problems.

Day 1

Carbohydrates for example 126.6g of rice and 27.6 g of legumes, trans fatty acid at a minimal range, proteins for example 30g from milk and omega-3s from fish to provide fatty acids and insoluble fiber provision from fruits and vegetables, providing vitamin A 900 micrograms, niacin and vitamin c.

Day 2

Carbohydrates for example 89.2g of potatoes, monosaturated fats from plants provided by 4.2g of avocado, cholesterol highly minimized by supplementing the diet with peanuts, soluble fiber provision through the intake of fruits to provide 1.5g vitamin B6, 96mg of vitamin B12 and 1.3 g of riboflavin and proteins intake through 6g of eggs and 10g of beef.

Day 3

Carbohydrates 87.6g of wheat flour products, dietary fiber from vegetables and fruits hence providing vitamin C and sodium, and protein provision from the intake of pulses or beef, and water provision to supplement the diet.

The diet provision for the three consequent days is balanced and there is sufficient supply of fiber as provided in the I- profile.

REFERENCES

Pereira, M. & Augustsson, K. (2005). Dietary fiber and risk of coronary heart disease. A pooled analysis of cohort studies. Retrieved on February 2, 2015.

Pichon, L & Huneau. (2006). “A high-protein, high-fat, carbohydrate-free diet reduces energy intake, hepatic lipogenesis, and adiposity in rats”. The Journal of nutrition.

Food and Nutrition Board (2002/2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids. Washington, D.C. The National Academies Press.