Food and Nutrition

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Foodand Nutrition

Time or Meal

Food/ Beverages Consumed

Food: fresh, frozen, low fat, nonfat, brand name, method of prep: fried, baked, boiled, etc.

Specific

Amount

7.00 am

Food: nonfat, coffee : boiled

1 cup

7.00 am

Food: low fat, light sugar coated puffs : baked

2 pieces

1.00 pm

Food: fresh, nonfat, mixed salad: chopped

1 tbsp

1.00 pm

Food: nonfat, rice: cooked

1 plate

1.00 pm

water

2 glasses

1.00 pm

Food: nonfat ,French beans: boiled,cooked

1 tbsp

5.00 pm

Food: high fat, smokie: boiled, fried

2 pieces

9.00 pm

Low fat , paster: cooked

1 plate

9.00 pm

Highfat, meat: boiled, cooked

1 tbsp

9.00 pm

Fresh,Nonfat,kales: cooked

1 tbsp

9.00 pm

water

2 glasses

9.15 pm

Ripe, banana

medium

Turnover to use other side if additional space is needed to record foodintake.

Time or Meal

Food/ Beverages Consumed

Food: fresh, frozen, low fat, nonfat, brand name, method of prep: fried, baked, boiled, etc.

Specific

Amount

FoodReports

Carbohydrates

Thepercentage of my total calories coming from carbohydrates

OnceI know the number of calories I have eaten from carbohydrates,protein and fat, I can define the percentage of calories I have takenfrom each of the three food substances. Therefore, I shall dividethe number of calories I have eaten from each food nutrient by thetotal number of calories I have consumed on that particular day.Using the provided example, I divide the 1,000 calories I ate fromthe rice and paster by 1,965, which is my total daily calorie that Iusually consume, and it equals to about 51 percent of my consumptionfrom carbohydrates.

Calorie-PercentageRecommendations

TheInstitute of Medicine offers acceptable macronutrient circulationranges (AMDR) for carbohydrates, proteins, and fat. These AMDRs arejust 45 percent to 65 percent of total calories from carbs, 10percent to 35 percent coming from protein, and 20 percent to 35percent of the total calories coming from all dietary fat. Aftercalculating the percentage of my calories from carbohydrates, proteinand fat, I compare them with the Institute of Medicine’s AMDRs tomake sure my calorie structures are within recommended ranges(Whitneyet al., 2013).By reading the produce’s nutrition information board, this willnotify you if the food produce is low in sugar or a decent source ofdietary fiber.

Myaverage sugar intake is 3g daily. This came from the coffee I had andlittle came from the snack. A little sugar food product is measuredto have notmore than 5g of sugar per 100g of solid food.

Aworthy source of nutritional fiber produce has morethan 4g of dietary fiber per serve.An outstanding source has more than 7g of dietary fiber per serve. Myfiber was about 5g per serve, which was well maintained.

Agreeingto the American Heart Association (AHA), the extreme amount of addedsugars you should eat in a day are (7): Men: 150 calories per day(37.5 grams or 9 teaspoons). Women: 100 calories per day (25 grams or6 teaspoons). Soluble fiber has been shown to reduce total bloodcholesterol levels and may improve blood sugar levels in people withdiabetes.

Thefinest sources of answerable fiber are oats, dried beans, as well assome fruits and vegetables (Whitneyet al., 2013).Though there is no nutritional reference consumption for inexplicableor soluble fiber, numerous experts endorse a total dietetic fiberintake of 25 to 30 grams per day with about one-fourth — 6 to 8grams per day — pending from soluble fiber.

Fats/Lipids

Eatingthe right balance of protein, carbohydrates, and fats can aid youmaintain a healthy weight and improve your energy levels. Proteins aswell as carbohydrates both have 4 calories per gram, and fat provides9 calories per gram. Calculating my calorie needs can help medetermine how much grams of protein, carbohydrates, I should consumeeach single day.

Myaverage daily protein is 3 calories per gram, which comes from theFrench beans.

TheInstitute of Medicine proposes adults eat 20 to 35 percent of theirdaily calories from fat. Meanwhile fat provides 9 calories per gram,calculating my fat needs by dividing 20 to 35 percent of your calorieneeds by nine (Whitneyet al., 2013).Based on these needs I should eat 400 to 700 calories of fat, ornearly 44 to 78 grams of fat, each day when following a 2,000-caloriediet. To minimizemy risk for heart disease, I choose healthyunsaturated fats, like vegetable oils, fish oil, hummus, avocados,nuts as well as seeds instead of taking large portions of high-fatmeats, shortening, butter and full-fat dairy products.

Governmentstrategies advise that entire blood cholesterolplanes shouldbe kept beneath 200 mg/dL, and that LDL cholesterolbe kept below 100 mg/dL. On a dayto daybasis, these revenues should bind your average cholesterolintake to less than 300 milligrams perday.

UnsaturatedFats

Unsaturatedfats aid to reduce LDL cholesterol heights in your blood. Therefore,I will try to replace the saturated fats in my diet with unsaturatedfats present in vegetable oils, nuts, seeds and avocados.

Proteins

TheDRI (Dietary Reference Intake) of my daily intake is 0.8 grams ofprotein for every kilogram of body weight expressed as 0.36 gramsper pound. The figures amount to 56 grams daily for the averageinactive man(Whitney et al., 2013).Thus, I can compare myself to the recommended standard.

Althoughthis meager amount may be sufficient to prevent categorical deficit,research shows that it is farfrom enough to guarantee perfect health and body composition.

GlobalDietary Reference Intake guidelines:-women aged 19 to 70 yearsold:&nbsp46 gms of protein per day (based on 57.5 kgindividual).-men aged 19 to 70 years of age:&nbsp 56 grams ofprotein per day (based on 70kg individual).

Comparingthis I find myself in good position as I can take 50 grams ofproteins daily.-The suggested daily protein dietary grant isbased on an ordinary sedentary person.

Thebest bases of protein include fish, meats, dairy products such asmilk, and eggs.All these havethe crucial amino acids that my body needs.

Thereare also roughly plants that have fairly high percentage in protein,for example, legumes, nuts, and quinoa. In this case, I do not thinkthere is slightly need for greatest people to actually tracktheir protein intake.

Ifyou are at a better weight, you do not lift weights, and you do notexercise too much, then aiming for 0.36to 0.6 grams per pound(or 0.8 to 1.3 gram per kg) is a rational approximation.

Thisamounts to:

  • 56-91 grams daily for the average man.

  • 46-75 grams daily for the average woman.

Nonetheless,given that there is no indication of harm and noteworthy evidence ofadvantage, I think it is better for most people to blunder on theside of extra protein rather than less.

MyPlate

Grainsthat are mot whole are considered as either refined or enriched.Refined grains pass through the milling procedure but have noadditional nutrients. Supplemented grains also experience milling,but are then fortified with B-vitamins, iron or other vitamins aswell as minerals. Notwithstanding the nutrient boost, enriched grainsremain lacking much of the nutritional price of whole grains. Theparts uninvolved during milling have lots of fiber, and manyphytochemicals that are still actuality studied.

Havingknown this, my grain consumption therefore, is below the requiredstandard and had to take effective changes about this.

Allof fiber in whole grains helps my digestive system to operatesmoothly, aiding waste elimination to keep me regular. It also aidsin preventing diverticulosis, the creation of tiny sacs in the largeintestine(Whitney, Ellie, Rolfes, Sharon, Rady &amp2013).These sacs can trap food as well as sometimes bring painfulinfections. Even more essentially, choosing whole grains over managedones translates to lower LDL, or &quotbad&quot, cholesterol as wellas triglyceride levels, and also reduced risk of Type 2 diabetes.Part of evidence also shows that whole grains aid prevent colorectalcancer, though more research is required.

Nowadays,you can get whole grain versions of many common foods, so there`s noneed of skimping on my favorite dishes. Outside bread, try wholewheat or brown rice pastas, buckwheat noodles, quinoa, corn tortillasas well as oatmeal.

References

Whitney,Ellie Rolfes, Sharon Rady (2013).Understanding Nutrition (13 ed.). Wadsworth, Cengage Learning.pp.&nbsp667, 670. ISBN&nbsp978-1133587521.

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