Nutrition Analysis

Diet Analysis

Proteins: After compiling data from my diet analysis, it became evident that my protein intake was within normal limits for my weight at 104% (97 grams) of the recommended range for me to lose weight. However, while being overweight, my calorie intake as a whole needs to be decreased in order to reach a healthy weight. Excess protein can lead to heart disease because a lot of it, at least in my diet, comes from saturated animal fats. These fats contribute to plaque buildup in the arteries of the heart. If I plan to cut my saturated fat intake, I will have to get my protein from another source. I plan on doing this by cutting my dairy and red meat intake while eating more vegetables. I may have to supplement with a protein drink. Furthermore, high levels of the amino acid homocysteine has been found to correlate with heart attack and stroke as well as lower levels of B vitamins. Those who have high levels of homocysteine in their system who suffer a heart attack or stroke are more likely to be killed than people with lower levels in their system.
There is also debate about access protein intake linked to certain types of cancers. On the other hand, too little protein over a long period of time can lead to Protein-Energy Malnutrition. This disease is the most common form of malnutrition that usually effects children in poverty, the elderly, and individuals that suffer from anorexia.
Carbohydrates: Along with protein, my carbohydrate intake was within normal limits for my body weight at 102% (239 grams) of the recommended range for losing weight. However, too much of it comes from simple carbohydrates and not complex ones. Carbohydrates are the bodies preferred way to get energy. However, if too much carbohydrates are consumed, the body will keep using that for fuel and won’t burn excess fat. As a result, the body stores the fat instead of using it for fuel. If the body cannot use all of the carbohydrates as fuel, the liver converts it into fats and deposited in the body.
Fats: My fat intake was nearly twice my recommended levels at 193% (103 grams) that includes an average of 45 grams of saturated fats, 14 grams of monounsaturated fats, and 7 grams of polyunsaturated fats. My amount of saturated fats in my diet is considerably high. The recommended level for my weight is 17 grams per day. A diet high in saturated fats puts me at a higher than normal risk for both heart and artery disease, which is the leading cause of death in the United States. Additionally, too much fat in my diet may put me at an increased rate of developing certain types of cancers.
Because I exceed my daily recommended limit by almost 3 times and living a sedentary lifestyle, I quickly exceed my energy requirements and is one reason why I am clinically obese. On the other hand, I do not getting all of my recommended monounsaturated and polyunsaturated fats (19 grams and 17 grams). These contain essential fatty acids that make eicosanoids in the body which play crucial roles in several body functions including relaxation and contraction of muscles, constriction and dilation of blood vessels, formation of blood clots, regulation of blood lipids, and immune response to infection and injury. A deficit of these essential fatty acids, like mine, can result in change on a cellular level. This may lead to reproductive failure, skin disorders, and kidney and liver dysfunctions.
Alarmingly, I found that somehow I was ingesting trans fats 0.43g. No trans fats are recommended, ever, because they can raise LDL cholesterol and lowering HDL cholesterol. This increases risk of cardiovascular disease. To eliminate trans fats, I must avoid fast foods and commercial foods that list hydrogenated oils in the ingredients.
To lower my health risks, I need to stop eating fast food as often and also replace my saturated fatty foods such as poultry with the skin on, un-trimmed steak, and coconut milk with fish, salads with an olive oil dressing, and low fat flax milk. This should help reduce my fat intake and balance out my fat ratio. Additionally, by increasing my activity level, I will not exceed my energy limits as quickly which would help me from gaining as much excess weight. To increase my essential fatty acids, I need to eat more vegetable oils, flax seeds, chia seeds, walnuts, cold water fish, and supplement with fish oil capsules.
My intake of Omega 3’s and 6’s are not in the appropriate 1:1 ratio, but instead at a 1:6 ratio. Since I will be increasing my intake of olive oil which is rich in omega 6’s, I will have to increase my omega 3’s substantially to reach my goal intake which is equal to omega 6’s. I will supplement with foods rich in omega 3’s such as fish oil, flax, and grass fed lean beef. Eating a diet rich in Omega 3’s, especially EPA and DHA, may be a way for me to increase my cardiovascular health, lower my blood pressure, lower my risk of a stroke, and decrease immflamation in my body.
Fiber: My fiber intake is relatively low. I averaged 72% (17.39 grams) of the 24 grams that I should be getting. I only get 2.39 grams of soluble and 3.83 grams of insoluble fiber. With me eating so much saturated fat, I need help to lower my LDL cholesterol. One way to help with this is eating a diet rich in soluble fiber such as barley, oats, legumes, and oat bran. Foods rich in soluble fiber are naturally low in saturated fats. Soluble fiber binds to bile and helps to lower LDL cholesterol. It also slows glucose absorption and the transit of food through the stomach which will help me feel fuller, longer so I don’t over eat as much. In turn, this will lower my risks of heart disease and diabetes. More unsolvable fiber in my diet such as seeds, cabbage, and carrots will also help maintain my satiety longer after meals. I must make sure not to eat an extreme amount of fiber, because it could lead to a blockage in my intestines if I do not have enough fluid in my body to bind to it. I plan to avoid purified fiber because it may bind with nutrients and may not be as effective as fiber found in whole foods.
Calories: My calorie intake is over the recommended limit of 1714 calories. At 2200 calories per day, I am currently eating 130% of what I should. If I expect to lose weight, I will have to cut nearly 500 calories. A person such as myself who receives too many calories from fat, protein, or carbohydrates is at a greater risk of developing certain types of cancers. Being obese triples my risk of developing type 2 diabetes and puts me at a greater risk of dying from hypertension, diabetes, heart disease, and stroke. I am also at risk for less serious illnesses including abnormal hernias, arthritis, gallbladder disease, gout, high LDL, kidney stones, liver malfunction, and sleep apnea.
Vitamins and Minerals: Vitamin A is versatile and helps the body with gene expression, vision, immunity, bone growth, development of cells throughout the body, and maintenance of epithelial cells. My vitamin A intake was severely low at 38% (263 mcg) of my recommended level of 700 mcg. This puts me at a greater risk of developing several disorders including macular degeneration, night blindness, corneal drying, easily decayed teeth, keratin lumps, and impaired immune function.
Vitamin B1, or thiamin, is a coenzyme that helps energy metabolism. My levels were slightly low at 76% (0.84 mg) of the recommended 1.1 mg. A deficiency in thiamin can lead to a disease called beriberi. Symptoms include loss of sensation in hands and feet, abnormal heart rhythm, muscular weakness, and advancing paralysis. I do not think I am at risk of developing beriberi, however I do plan to increase my thiamin intake by supplementing with a vitamin B complex.
Vitamin B2, or riboflavin, also a coenzyme for metabolism. My levels were over the recommended range at 114% (1.26mg) of the 1.1mg recommended for me. Because it is a water soluble vitamin, I am not at risk of a toxicity. Deficiencies of riboflavin can include symptoms that include redness or cracks at the corners of the mouth, painful red or purple tinged tongue, light sensitivity, skin rashes, and sore throat.
Vitamin B3, or niacin, is another coenzyme for metabolism. My levels were sufficient at 114% (15.95mg) of the 14mg recommended for me. A deficiency in niacin can lead to a disease called pellagra and symptoms include dermatitis, depression, apathy, fatigue, memory loss, headache, diarrhea, abdominal pain, and a smooth bright red or black tongue. Too much niacin can lead to a niacin flush and the person may develop hives and a rash. Extreme doses of niacin can lead to a drop in blood pressure, liver injuries, peptic ulcers, or loss of vision.
Folate is a coenzyme for cellular synthesis. My levels were very low at 36% (143mcg) of the 400mcg recommended. A deficiency of folate can lead to anemia, depression, mental confusion, weakness, fatigue, irritability, headaches, and for women, risk of neural birth defects. As a woman of child bearing age, this is a very important vitamin and I plan to supplement my diet with folate in a vitamin B complex.
Vitamin B6 is a coenzyme that helps the body metabolize amino and fatty acids. It also helps to convert tryptophan into niacin and serotonin. It also helps with regulation of glucose and is crutial in the development of brain and nervous system in an unborn baby. My values were sufficient at 110% (1.45mg) of the 1.3mg recommended for me. A deficiency of B6 would include anemia, depression, confusion, abnormal brain wave patterns, and greasy, scaly dermatitis.
Vitamin B12 is a coenzyme that is needed in the synthesis of new cells and helps to maintain the myelin sheath that surround nerve cells. It also helps to convert folate into its active form. My levels were very high at 222% (5.3mcg) of the 2.4mcg recommended for me. Deficiencies of vitamin B12 include pernicious anemia, smooth tongue, fatigue, memory loss, disorientation, and degeneration of nerves that can progress to paralysis. Vitamin B12 works closely with folate and each depends on the other for activation. Since my folate is so low, even if my B12 is sufficient, I may not be using it all effectively which is one more reason I need to supplement my diet with folate.
Vitamin C is an antioxidant that supports immune function, iron absorption, synthesizes collagen that in turn helps build bone matrix, strengthens walls of blood vessels, and forms scar tissue. My level of vitamin C was slightly low at 86% (64.5mg) of the 75mg recommended for me. Deficiencies of Vitamin C include scurvy, although one would have to ingest less than 10 mg of vitamin C for a long period of time to develop this. Symptoms would include pinpoint hemorrhages, fatigue, bleeding gums, bruises, frail bones, joint pain, and poor wound healing. To increase my intake of vitamin C, I plan on eating more vegetables in my diet to replace the saturated fat. I will include vegetables like broccoli, brussels sprouts, and bok choy. I will also eat more grapefruits and rose hips (if I can find them) and take vitamin C supplements.
Vitamin D aids in the mineralization of bones and teeth by regulating calcium and phosphorus levels. My vitamin D levels were quite low at 62% (9.28mg) of the 15mg recommended. Deficiencies in vitamin D include symptoms such as muscle spasms. In severe cases, it can lead to rickets in children and osteomalacia in adults. This is when the bones cannot solidify and become soft, brittle, and deformed. Over generations, lack of vitamin D can lead to osteoporosis. I intend to add vitamin D supplements to my diet as well as cod liver oil.
Vitamin E is another antioxidant that protects cell membranes, protects polyunsaturated fatty acids, and protects against free radicals. My levels were very low at 24% (3.66mg) of the 15mg that are recommended for me. A deficiency can lead to red blood cell breakage and nerve damage. I already plan to eat more salads with an olive oil dressing and this will help me improve my levels of vitamin D. I will also include vitamin E supplements.
Calcium is responsible for the mineralization of bones and teeth. My calcium levels are slightly low at 80% (798mg) of the 1000mg recommended for me. Symptoms of deficiencies in vitamin C include osteoporosis in adults and stunted growth and weak bones in children. To increase my levels of vitamin C, I plan to eat more eat more leafy greens in my diet and using supplements.
Iron is a trace mineral that helps proteins in the body to carry and release oxygen. It helps crry oxygen from the lungs to the tissues and stores it in the muscles. My iron is moderately low at 82% (14.78mg) of the 18mg recommended for me. An iron deficiency can cause anemia. Symptoms include weakness, apathy, headaches, intolerance to cold, and lack of attention. As a menstruating female it is important for me to get enough iron and I plan to supplement with iron pills.
Magnesium is a mineral that is needed to release energy and use of energy from energy yielding nutrients. It is used in the operation of over 300 enzymes. It effects the metabolism of calcium, potassium, and vitamin D. The body’s soft tissue cells must have magnesium in order for the protein making machinery to release energy. Magnesium also holds calcium in tooth enamel and thus protects against tooth decay. My magnesium levels are low at 71% (221mg) of the 310 mg that is recommended for me. A diet that is deficient in magnesium may cause muscle weakness and confusion. In extreme cases symptoms may include convulsions, uncontrollable muscle spasms, hallucinations, and difficulty swallowing. I plan on supplementing my diet with leafy greens like spinach while taking an electrolyte drink mix that contains magnesium.
Phosphorus works to mineralize bones and teeth. It helps in energy metabolism and as a buffer. My levels were adequate at 156% (1,093mg) of the 700mg recommended. Deficiencies in phosphorus may result in bone pain and muscle weakness.
Potassium helps maintain electrolyte and fluid balance in the body. It helps the body to contract and relax muscles, and supports cell integrity. My potassium levels were quite low at 47% (2,211mg) of the 4,700mg that I should be getting. I plan on getting more potassium in my diet by eating more avocados and supplementing with a daily electrolyte drink mix. Symptoms of a potassium deficiency include muscle weakness, paralysis, and confusion. In extreme cases, symptoms may include vomiting. If given too fast IV, it could stop the heart.
Sodium is essential to maintain the body’s electrolyte and fluid balance. It also helps the body’s acid base balance. My sodium is surprisingly low at 83% (1,919mg) of the 2,300mg that are recommended. I plan on slightly increasing my sodium intake by supplementing with a daily electrolyte drink mix. However I am not concerned at this time with my sodium levels. A diet of too much salt can lead to hypertension, heart disease, and cerebral hemorrhage.
Zinc is a mineral that helps the pancreas with digestive functions, assists in making hemoglobin, helps metabolize carbohydrates, fats, and proteins, and releases vitamin A from the liver. My levels were adequate at 101% (8.05mg) of the 8mg recommended. Deficiencies of zinc can lead to growth retardation in children, disrupts thyroid function, and slows metabolism and attention span. This assignment was very beneficial to me because in analyzing my own diet made me learn a considerable amount regarding human nutrition. As a prospective nursing student I believe this will be beneficial to my future career. Also, it has made me feel that I get big results with little changes to my diet. Something as small as taking a multi-vitamin can have a great positive effect on my health. It has helped me flesh out exactly what I want to do regarding my diet. What I need to add and what I need to avoid.