Three day food intake

There’s a lot on MyPlate, but there shouldn’t be” (Amarante, June 05, 2011, expression 1). My essay will cover the recorded nutrient report from the foods that a typical college student had eaten during in the past three days. The web-based nutrient report that the college student used to record his meals was from MyPlate. “MyPlate is the current nutrition guide published by the United States Department of Agriculture, depicting a place setting with a plate and glass divided into five food groups.

It replaced the USDA’s MyPyramid guide on June 2, 2011, ending 19 years of USDA food pyramid diagrams. [2] MyPlate will be displayed on food packaging and used in nutrition education in the United States”(“MyPlate,” 2011, p. 1). The report basis a calorie count should not exceed 2600 calories for a male who is 43 and exercises at a minimum of 30 minutes daily. The student can determine his dietary reference intake (DRI) sum of each nutrient calculated, enabling him to know when he is over or under his target of 2600 daily calories.

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The three nutrients that perform these functions are protein, carbohydrates, and lipids. The main source of protein from the student’s nutrition report was from eggs, pizza, steak, and chicken tamales. Protein complementary is extremely important because some proteins may not be complete, combining two proteins, such as beans and rice will allow the student to receive a complete protein. Amino acids are found in complete proteins, they aid in human growth and maintenance. The target range is between 10 and 25% of the daily calorie intake of 2600 calories for protein, the student value was at 21%.

Carbohydrates eaten over the past three days came from the following sources: white rice and green beans. The target range is between 45 and 65%, the student’s value was under the daily norm, and his range was at 33% for carbohydrates. The primary food sources that the college student had eaten over the past three days that provided lipids were bacon, eggs fried with oil, pizza, and mushrooms sauteed with butter. His saturated fat was within limits, less than 10% of total calorie intake when averaged daily. The macronutrient intake for the college student was sufficient for both protein and lipids.

A dietician would recommend that this college student eats more cereals, breads, pasta, and brown rice to increase his carbohydrates to the daily minimum of 45%. He was surprised with the carbohydrates results and will request advice from a dietician. The college student has a better understanding that the balance of macronutrients in his diet will provide the body with enough energy and enable him to maintain his current bodyweight. “Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions.

” A well balanced diet will consist of 10 to 35% of protein. Protein is extremely important to the body because it repairs the muscle tissue; insufficient amounts of protein may lead to decreased energy, hair loss, lower immune functioning, bloating, and decreased body mass. Carbohydrates need to consist of 45 to 65% of a well balanced diet. “Lack of the sufficient amount may cause Hypoglycemia, also known as low blood sugar or low blood glucose, occurs when the glucose levels in the blood drop below normal low blood sugar” (Sheehan, n. d. , p. 1).

Weight gain and Ketosis are two more negative effects that may occur because of insufficient amounts of Carbohydrates in a college student’s daily diet. The final nutrient is the lipid; daily recommended allowance is less than 10% of his total calorie count. Cell damage as well as a low libido for both men and women may occur from insufficient amounts of lipids in a college student’s daily diet. According to MyPlate, the college student did not meet 100% of his daily fiber requirement.

Fiber intake was too low for the college student; even though the student was not constipated, lack of fiber decreases his chances to maintain his weight and increases his chances of heart disease. The nutrition report indicated that insufficient amounts of grains, fruits, and vegetables contributed to his low score. The brown rice provided the student with the most amount of fiber where the steak provided the least amount. To increase the amount of fiber, a dietician recommends that the college student needs to eat more grains in the morning and increases his amount of fruits and vegetables throughout the day.

The college student could not identify in any patterns or trends with his diet; he would simply eat when he was hungry. He has taken the nutrient report and identified the need to increase fiber in his diet by supplementing white rice with brown rice and eating more fruits and vegetables throughout the day. Drinking fruit juices instead of eating fresh fruit may give him the appropriate amount of fiber; but because of the other nutrients in fruit juices, his calorie intake may elevate and an increase of weight may occur.

The college student realizes that insufficient or excessive amounts of proteins, carbohydrates, fats, or fiber may contribute to poor health. Lack of protein may cause hair loss where too much protein may cause constipation. Lack of carbohydrates may cause fatigue where too much may cause diabetes. Lack of fiber may cause a heart disease where too much fiber may cause diarrhea. In closing following the recommended daily calorie rate included in MyPlate may help this college student live a longer healthier life.

Understanding the importance to balance the nutrients of protein, carbohydrates, and lipids in this college student daily diet provides for a healthier lifestyle. Knowing the macronutrient intake ranges will aid in ensuring the right amount of nutrient is absorbed and taking into consideration of the importance of fiber and how it is consumed. Modifying his diet by identifying patterns and trends may aid when the student eats an unhealthy meal to satisfy his hunger. A willingness to be open-minded and look for additional food sources will help this student live a longer and healthier lifestyle.

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