Diet Analysis Paper
Introduction
Fran Lebowitz once said, "Food is an important part of a balanced diet" (Moncur (Comp.)). Despite his cynicism, he makes a valid point. I frequently base my food consumption choices on taste then I rely on my multi-vitamin to supplement my poor food choices. Throughout this examination, the protein and fiber content of my food choices for one day will be thoroughly examined.
Protein
Protein accounts for more than 50% of dry human body weight (Angheli). Therefore, protein is a vital part of our diet. On the day I kept a food journal, I consumed over four times the daily recommendation. The Center for Nutrition Policy and Promotion (CNPP) recommended I consume 46 grams in a day; however, I consumed 185 grams of protein.
Decrease Protein Intake …show more content…
Overconsumption can be just as unhealthy as under consumption. On this particular day I could have changed my diet to decrease my protein intake by not drinking so much milk, not eating the large order of French fries or twice baked potato and not eating the 10 ounce steak. Although this wouldn't decrease my protein intake to 46 grams, it would greatly reduce my protein intake on this particular day.
Protein Enriched Foods Consumed I consumed many foods which provided my body with protein. Some foods, such as the chicken sandwich and 10 ounce steak are obvious protein enriched food. However, I didn't realize some foods in my diet contained so much protein; for example, the 5 glasses of 2% milk consumed amounted to a startlingly 40 grams of protein, the two cups of peas contained 16 grams of protein, and the three cups of cereal contained six grams of protein.
I didn't realize some foods I ate even contained protein. I consumed a large order of French fries which contained 5 grams of protein, 10 strawberries which contained 1 gram of protein and the twice stuffed baked potato which contained 10 grams of protein.
Complete/Incomplete Proteins My diet consisted of both complete and incomplete proteins. The following foods contained complete proteins: the 10 ounce steak, the chicken sandwich and the five cups of milk. The following foods contained incomplete proteins: the three cups of cereal, the large order of fries, the twice baked potato, the two cups of peas and the 10 strawberries.
Dangers of too much protein The saying, "You can't have enough of a good thing" does not apply to protein consumption. A diet high in protein, such as mine, increases a person's risk of developing coronary heart disease, diabetes, strokes, osteoporosis and a number of types of cancer (2008). Additionally, excessive protein consumption puts the eater at a higher risk of kidney and liver ailments (2008). Due to these health factors, I must decrease my protein consumption.
Dangers of too little protein While attempting to decrease my protein intake, I must be cognizant not to eliminate protein from my diet altogether. A lack of protein could lead to protein-energy malnutrition. Protein-energy malnutrition is a life threatening situation which could result in brain damage (2008). Although, protein is a vital part of the diet is should not be a person only focus.
Fiber
Fiber is a fundamental part of our daily diet. A high fiber intake will reduce cholesterol levels, ensure bowel regularity and treat irritable bowel syndrome. Additionally, a diet high in fiber has been known to help prevent cancer (Carter, 2007). Fortunately, my fiber intake of 33 grams exceeded the CNPP recommended amount of 25 grams per day.
My Fiber Intake I believe my fiber intake was just right. Although I consumed 8 grams more than the recommended amount, I did not drastically over consume as I did with protein. During my research, I could not find any significant risk with consuming too much fiber. Additionally, my fiber intake met the minimum number of servings of foods from each fiber-containing group.
Fiber Content Most of the food I ate had some fiber content.
The two cups of peas I ate had an astonishing 15 grams of fiber; this accounted for my biggest fiber intake for one food item. The five cups of milk and the 10 ounce steak contributed zero grams of fiber to my diet each. Since I believe my fiber intake was just right I would not make any changes to my diet.
Milk and Meat Fiber Contributions As previously stated milk and meat do not contribute to one's fiber intake. I would advise anyone whose diet consists of mainly milk and meat to incorporate fiber rich foods into their diet. This could be done by adding a high-fiber cereal in the morning (Carter, 2007). Furthermore, consuming more fruits and vegetables throughout the day will help ensure they meet their daily fiber requirement.
Fruit Juice vs. Whole Fruit While drinking fruit juice is better than not consuming any fruit products, the fiber content in juice does not compare to eating a whole fruit. Juicing fruits greatly reduces the fiber content. For example, a cup of clear apple juice (one with the pulp removed) contains zero grams of fiber. Juicing three to four apples caused a loss of 12-15 grams of fiber (Mateljan,
2008). Not all juice lacks fiber; fiber is found in fruit pulp. So when choosing a fruit juice make sure it has some pulp for fiber content. One must be careful when consuming fruit juice because of the high sugar content. For example, 120 calories of whole apples contain 24 grams of sugar while 120 calories of fruit juice contains 30 grams of sugar (Mateljan, 2008). Furthermore, the increased sugar in fruit juice also leads to increased calorie consumption.
Conclusion
Throughout this examination, my food choices were thoroughly reviewed. The primary focus of this paper was my protein and fiber consumption. Many of my nutritional deficiencies and dangers were discussed. In the future I must remember Fran Lebowitz's cynicism to make the correct food choices to maintain a balanced diet.
Fran Lebowitz once said, "Food is an important part of a balanced diet" (Moncur (Comp.)). Despite his cynicism, he makes a valid point. I frequently base my food consumption choices on taste then I rely on my multi-vitamin to supplement my poor food choices. Throughout this examination, the protein and fiber content of my food choices for one day will be thoroughly examined.
Protein
Protein accounts for more than 50% of dry human body weight (Angheli). Therefore, protein is a vital part of our diet. On the day I kept a food journal, I consumed over four times the daily recommendation. The Center for Nutrition Policy and Promotion (CNPP) recommended I consume 46 grams in a day; however, I consumed 185 grams of protein.
Decrease Protein Intake …show more content…
Overconsumption can be just as unhealthy as under consumption. On this particular day I could have changed my diet to decrease my protein intake by not drinking so much milk, not eating the large order of French fries or twice baked potato and not eating the 10 ounce steak. Although this wouldn't decrease my protein intake to 46 grams, it would greatly reduce my protein intake on this particular day.
Protein Enriched Foods Consumed I consumed many foods which provided my body with protein. Some foods, such as the chicken sandwich and 10 ounce steak are obvious protein enriched food. However, I didn't realize some foods in my diet contained so much protein; for example, the 5 glasses of 2% milk consumed amounted to a startlingly 40 grams of protein, the two cups of peas contained 16 grams of protein, and the three cups of cereal contained six grams of protein.
I didn't realize some foods I ate even contained protein. I consumed a large order of French fries which contained 5 grams of protein, 10 strawberries which contained 1 gram of protein and the twice stuffed baked potato which contained 10 grams of protein.
Complete/Incomplete Proteins My diet consisted of both complete and incomplete proteins. The following foods contained complete proteins: the 10 ounce steak, the chicken sandwich and the five cups of milk. The following foods contained incomplete proteins: the three cups of cereal, the large order of fries, the twice baked potato, the two cups of peas and the 10 strawberries.
Dangers of too much protein The saying, "You can't have enough of a good thing" does not apply to protein consumption. A diet high in protein, such as mine, increases a person's risk of developing coronary heart disease, diabetes, strokes, osteoporosis and a number of types of cancer (2008). Additionally, excessive protein consumption puts the eater at a higher risk of kidney and liver ailments (2008). Due to these health factors, I must decrease my protein consumption.
Dangers of too little protein While attempting to decrease my protein intake, I must be cognizant not to eliminate protein from my diet altogether. A lack of protein could lead to protein-energy malnutrition. Protein-energy malnutrition is a life threatening situation which could result in brain damage (2008). Although, protein is a vital part of the diet is should not be a person only focus.
Fiber
Fiber is a fundamental part of our daily diet. A high fiber intake will reduce cholesterol levels, ensure bowel regularity and treat irritable bowel syndrome. Additionally, a diet high in fiber has been known to help prevent cancer (Carter, 2007). Fortunately, my fiber intake of 33 grams exceeded the CNPP recommended amount of 25 grams per day.
My Fiber Intake I believe my fiber intake was just right. Although I consumed 8 grams more than the recommended amount, I did not drastically over consume as I did with protein. During my research, I could not find any significant risk with consuming too much fiber. Additionally, my fiber intake met the minimum number of servings of foods from each fiber-containing group.
Fiber Content Most of the food I ate had some fiber content.
The two cups of peas I ate had an astonishing 15 grams of fiber; this accounted for my biggest fiber intake for one food item. The five cups of milk and the 10 ounce steak contributed zero grams of fiber to my diet each. Since I believe my fiber intake was just right I would not make any changes to my diet.
Milk and Meat Fiber Contributions As previously stated milk and meat do not contribute to one's fiber intake. I would advise anyone whose diet consists of mainly milk and meat to incorporate fiber rich foods into their diet. This could be done by adding a high-fiber cereal in the morning (Carter, 2007). Furthermore, consuming more fruits and vegetables throughout the day will help ensure they meet their daily fiber requirement.
Fruit Juice vs. Whole Fruit While drinking fruit juice is better than not consuming any fruit products, the fiber content in juice does not compare to eating a whole fruit. Juicing fruits greatly reduces the fiber content. For example, a cup of clear apple juice (one with the pulp removed) contains zero grams of fiber. Juicing three to four apples caused a loss of 12-15 grams of fiber (Mateljan,
2008). Not all juice lacks fiber; fiber is found in fruit pulp. So when choosing a fruit juice make sure it has some pulp for fiber content. One must be careful when consuming fruit juice because of the high sugar content. For example, 120 calories of whole apples contain 24 grams of sugar while 120 calories of fruit juice contains 30 grams of sugar (Mateljan, 2008). Furthermore, the increased sugar in fruit juice also leads to increased calorie consumption.
Conclusion
Throughout this examination, my food choices were thoroughly reviewed. The primary focus of this paper was my protein and fiber consumption. Many of my nutritional deficiencies and dangers were discussed. In the future I must remember Fran Lebowitz's cynicism to make the correct food choices to maintain a balanced diet.