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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 homogeneities has been found to correlate with heart attack and stroke as well as lower levels of B vitamins. Those who have high levels of homogeneities 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 rotten 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 ease, 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 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 coincides in the body which play crucial roles in overall 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 1 OFF Milne, can result In change on a cellular level. I Nils may lead to reproductive Taller, skin disorders, and kidney and liver dysfunctions. Alarmingly, I found that somehow I was ingesting trans fats 0. Egg.
No trans fats are recommended, ever, because they can raise OLD cholesterol and lowering HAD cholesterol. This increases risk of articulators 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, chic seeds, walnuts, cold water fish, and supplement with fish oil capsules. My intake of Omega g’s and g’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 g’s, I will have to increase my omega g’s substantially to reach my goal intake which is equal to omega g’s.
I will supplement with foods rich in omega g’s such as fish oil, flax, and grass fed lean beef. Eating a diet rich in Omega g’s, especially EPA and ADD, may e a way for me to increase my cardiovascular health, lower my blood pressure, lower my risk of a stroke, and decrease inflammation 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 OLD 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 OLD 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 OLD, kidney stones, liver malfunction, and sleep apneas.
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 meg) of my recommended level of 700 meg. This puts me at a greater risk of developing several Lassoers Including muscular degeneration, nylon Deadlines, corneal drying, easily decayed teeth, keratin lumps, and impaired immune function. Vitamin 81, or thiamin, is a commence that helps energy metabolism. My levels were slightly low at 76% (0. 4 MGM) of the recommended 1. 1 MGM. 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 82, or riboflavin, also a commence for metabolism. My levels were over the recommended range at 114% (1. MGM) of the 1. 1 MGM 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 83, or niacin, is another commence for metabolism. My levels were sufficient at 114% (1 5. MGM) of the MGM 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. Foliate is a commence for cellular synthesis. My levels were very low at 36% (magic) of the magic recommended. A deficiency of foliate 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 foliate in a vitamin B complex. Vitamin 86 is a commence that helps the body metabolize amino and fatty acids.
It also helps to convert atrophy into niacin and serotonin. It also helps with regulation of glucose and is crucial in the development of brain and nervous system in an unborn baby. My values were sufficient at 110% (1. MGM) of the 1. OMG recommended for me. A deficiency of 86 would include anemia, depression, confusion, abnormal brain wave patterns, and greasy, scaly dermatitis. Vitamin 812 is a commence 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 foliate into its active form. My levels were very high at 222% (5. meg) of the 2. meg recommended for me. Deficiencies of vitamin 812 include pernicious anemia, smooth tongue, fatigue, memory loss, disorientation, and degeneration of nerves that can progress to paralysis. Vitamin 812 works closely with foliate and each depends on the other for activation. Since my foliate is so low, even if my 812 is sufficient, I may not be using it all effectively which is one more reason I need to supplement my diet with foliate. Vitamin C is an antioxidant that supports immune function, iron absorption, synthesizes collagen that in turn helps build bone matrix, strengthens walls of blood sells, and forms scar tissue.
My level of vitamin C was slightly low at 86% (64. OMG) of the MGM recommended for me. Deficiencies of Vitamin C include scurvy, although one would have to ingest less than 10 MGM 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 AT valiant c, I plan on eating more vegetables In my let to replace ten saturated Tat. I will include vegetables like broccoli, Brussels sprouts, and book choc.
I will also eat ore grapefruits and rose hips (if I can find them) and take vitamin C supplements. Vitamin D aids in the normalization of bones and teeth by regulating calcium and phosphorus levels. My vitamin D levels were quite low at 62% (9. MGM) of the MGM recommended. Deficiencies in vitamin D include symptoms such as muscle spasms. In severe cases, it can lead to rickets in children and astronomical 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. MGM) of the MGM 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 normalization of bones and teeth. My calcium levels are slightly low at 80% (MGM) of the muggy 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 cry oxygen from the lungs to the tissues and stores it in the muscles. My iron is moderately low at 82% (14. MGM) of the MGM 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 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% (221 MGM) of the 310 MGM 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 mineralizes bones and teeth. It helps in energy metabolism and as a buffer. My levels were adequate at 156% (1 ,MGM) of the MGM recommended. Deficiencies in phosphorus may result in bone pain and muscle weakness. Potassium helps maintain electrolyte ND 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% (2,21 1 MGM) of the 4,MGM 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 ten nearer soul Is essential to malting ten Do Yes electrolyte Ana Toll balance. It also helps the body acid base balance.
My sodium is surprisingly low at 83% (1 ,MGM) of the 2,MGM 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. MGM) of the OMG recommended.
Deficiencies of Inc 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.