Three Day Food Intake Paper Essay Example for Free

Three Day Food Intake Paper Essay The proper nutrition plays a major role in having good health. Without the proper nutrients the body cannot function proper and can open the body up to any number of disease like heart disease, some cancers, diabetes, obesity, anemia, and high blood pressure. During this three day intake this writer has learn about her eating habits and ways to improve them. Proteins The Daily Recommended Intake Report states this writer should be getting 102 to 356 grams of protein a day in her diet, but she is only getting 82 grams a day which is below the recommended range. This can be a problem if she does not get the recommended amounts her body needs. According, to the Office of Women’s Health (2008). Women need protein to help break down food for energy and breaking down toxins in the body. She can increase the amount of protein she gets by eating more red meats, eggs, nuts, peanut butter, beans, lentils, milk, and soy products. Carbohydrates The Daily Recommended Intake Report states this person should be getting 458 to 661 grams of carbohydrates a day in her diet. She is only getting 308 grams which is well below the The recommended amount for her body. Carbohydrates provides energy the cells in her brain, nervous system, and blood. It also, supplies her muscles while she exercise. Without carbohydrates her body will not have the energy it needs to proform properly. She can increase the carbohydrates she needs by eating more complex carbs like- salads and pastas. Also, staying away from the simple carbs like sugar. Lipids and Fiber The Daily Recommended Intake Report states this person should be getting less than 30 grams of fat in her diet a day. She is now getting 41. 3 grams of fat in a day. The American Heart Association (2013) recommends that a person should not eat more that 25 to 35 % of fat in their diet a day and of this amount no more than 7 percent of it should be saturated fats. This writer can reduce she total daily intake of fats by consuming more food that are low in saturated fats. Also, she can cook her foods with oils like corn oil, canola oil, and olive oil. We needed some fats in our diet to help provide a source of energy. It is also, used by the body to absorb certain vitamins from food we eat. This writer should be getting 25 grams of fiber a day in her diet (K. Zelman, 2011). Right now she is only getting 12 grams which is only 48. 2 % of the daily recommended amount. By not having the right amount of fiber in her diet can lead to constipation, higher LDL levels, and high blood sugar levels. In turn this can lead to colon cancer and diabetes. She can reduce her chances of these diseases by eating more dark green leafy vegetables, corn, nuts, whole wheat products, beans, and fruits. Dietary Modifications This writer has identify many patterns in her diet that need to be change in order to lose the extra weight that has put her at risk. She needs to eat more regularly and the right types of foods for her nutritional needs. She needs to get moving more and not just sit around the house doing nothing. She needs to add more fruits, vegetables, carbohydrates, vitamins, minerals and water to her diet. She needs to stay away from the simple carbs and go for the more complex carbs that will help to give her the fuel that her body needs. According to Mary Fetzer (2012), â€Å"Fiber helps to keep you feeling full and satisfied and more in control of your appetite and weight. † This writer can help herself to achieve her goal of a healthy weight and body by making some modifications to her diet and life style. By eating more of the foods that help her to get all the vitamins, minerals, and water that her body need she can help herself to prevent heart disease, some cancers, diabetes , high blood pressure, kidney disease, high cholesterol (especially the levels of LDL the bad cholesterol). If she follow her plan to change her eating habits she can change her health for the better.