Fat (Saturated & Unsaturated) Instead of consuming an amount of total and saturated fat that equates to 20% to 35% and less than 10% of my total daily calorie intake, respectively, my total fat actually made up 41% of my calorie intake and saturated fat making up 12%. A majority of these fats stem from processed snack foods I consume throughout the day. I think I could reduce these amounts by choosing lean meats without its skin and substituting foods high in saturated fats with those high in monounsaturated and polyunsaturated fats, such as olive oil and fatty fish (“Saturated Fats,” 2016). Although there is no recommended intake amount of unsaturated fat (both polyunsaturated and monounsaturated fats), it is suggested that “the majority …show more content…
My intake of minerals, such as calcium, potassium and iron, were significantly deficiencies in my diet. However, sodium was the only mineral in my diet that did not highlight any evidence of deficiency since I consumed 2,220 mg of Fat (Saturated & Unsaturated) Instead of consuming an amount of total and saturated fat that equates to 20% to 35% and less than 10% of my total daily calorie intake, respectively, my total fat actually made up 41% of my calorie intake and saturated fat making up 12%. A majority of these fats stem from processed snack foods I consume throughout the day. I think I could reduce these amounts by choosing lean meats without its skin and substituting foods high in saturated fats with those high in monounsaturated and polyunsaturated fats, such as olive oil and fatty fish (“Saturated Fats,” 2016). Although there is no recommended intake amount of unsaturated fat (both polyunsaturated and monounsaturated fats), it is suggested that “the majority of fats you eat should be monounsaturated or polyunsaturated” (“Saturated Fats,” 2016). On average, polyunsaturated and monounsaturated fats made up 11% and 14% of my total calorie intake, respectively. I think that it would be best if I increase by unsaturated fats in my diet while decreasing my saturated fats by eating more dishes that include foods like salmon, avocados, olives …show more content…
My intake of minerals, such as calcium, potassium and iron, were significantly deficiencies in my diet. However, sodium was the only mineral in my diet that did not highlight any evidence of deficiency since I consumed 2,220 mg of sodium, which is within the recommended limit of 2,300 mg a day. Likewise, all but one vitamin (Vitamin K) showed significant deficiencies in my diet. To resolve such deficiencies, I could incorporate a multi-vitamin into my diet. Although I think obtaining these vitamins and minerals from actual foods, containing “plenty of fruits, vegetables, and whole grains,” would more beneficial and filling (“Getting your vitamins and minerals through diet,” 2009). In addition, to my deficiencies in both minerals and vitamins, I also showed a deficiency in dietary fiber, which may be a result of the lack of whole grains in my diet. The American Heart Association Eating Plan recommends 25 to 30 grams of dietary fiber, however, I only consumed approximately 8 grams of fibers a day (“Increasing Fiber Intake,” n.d.). Eating whole grains whenever possible, leaving the skin on fruits and replacing whole-wheat bread for refined white bread are simple ways to increase fiber in my diet (“Increasing Fiber Intake,”
Trans fat helps contribute to an unhealthy lifestyle by causing people to pay more to not be sick. In 2008, “medical cost for obesity was nearly $150 billion dollars”, which can be avoided if people try...
Replace food high in saturated fat with food sources that are high in polyunsaturated fats. Instead of cooking with animal fat, lard, try using olive oil or vegetable oil for frying and cooking with.
In the book, Low-Fat Lies High-Fat Frauds by Kevin Vigilante and Mary Flynn it discusses the low and high-fat diet controversy and the false promises that it brings. The book also mentions how High-Fat diets can be dangerous to your health and it explains how to distinguish the good and the bad fat in your diet. Many people don’t understand how importance it is to take control of their own nutrition and health. Instead, they turn to what the media, doctors, government or other health organizations say about low and high fat diets. Many of these diets such as the Atkins diet and the Zone and sugar diets have misleading flaws. It does not mean the government or doctors are trying to kill us. Misleading media is mostly propaganda and big fancy
A few nutrients that I can add to my diet are: potassium, vitamin D, Dietary Fiber, and calcium. I can gain potassium by eating bananas. Potassium helps with heart function, as well as smooth and skeletal muscle contractions. By in taking lima beans, peas, or broccoli I will be able to make sure that my body receives dietary fiber. Fiber helps with
In this lecture, it talks about fat and how it affects us and our bodies. There are two main different types of fat, saturated and unsaturated. Many types of saturated fat are found in meat and dairy products. These fats are hard to break down for cells, because of this, they tend to get tucked away and build up over time if worked off. Unsaturated fats are found in olive oil and other plant oils. These types of fat are readily consumed for energy.
... like tuna, mackerel, and salmon. some dairy products, orange juice, soy milk, and some cereals. The only mineral that was the least of the 100% recommended by my DRI was potassium, Which I plan to get from bananas like I stated before, avocados and cantaloupe.
Having to list what I eat each day, see the calories consumed and then see the lack of nutrients that were contained therein was not only eye opening but a total shock. I would have predicted that I was eating well enough to provide all my essential nutrient needs. However, I was very mistaken. I think this was my biggest shock of the semester. Because I love vegetables, I thought that it would make up for the fact that I don’t particularly care for fruits. However, by tracking what I eat and analyzing the nutrient values, I see where I am not getting some of the important vitamins that I need. Although, it has been subtle, I am making some changes in my diet, however, the awareness is keenly there. On a spiritual note it really emphasizes the truthfulness of the Word of
The omega-3 fatty acids, popularly referred to as fish oil, are considered unsaturated fats. Science differentiates between unsaturated and saturated fats quite clearly. One fact that separates the two is the temperature at which melting occurs. Saturated fats melt at a higher temperature than unsaturated fats. The science behind fatty acids is rather complex; carboxylic acids with long hydrocarbon chains are the building blocks of saturated and unsaturated fats. This is important to the human body for many reasons; one reason being unsaturated fats do not cause plaque build-up in arteries like saturated fats due to their molecular structure in the human blood stream.
Eating healthy food does not mean that one will in turn be a healthy person. Portion Sizes, exercise, and sleep play a major factor in the health of a person. It is correct that healthy food, requirements mentioned previously, is beneficial to the growth and development of the mind. The FDA rules that less than 100 g of saturated fat as well as 100 g of sodium for a full meal is within the healthy standards. “Healthy Food” has always been portrayed as food that is not tasteful, or satisfying. Fast Food chains have recently begun to change the persona that is emitted to the public by contributing alternatives on the menu that are tasteful and physically and mentally beneficial (Walter
The proportion of my total Calories target is 2200 Calories, but my average is 1381 Calories which is under the required intake. Protein’s is 46g, my average consumption is 45g which is one gram lower from my target. Carbohydrates on the other hand shows satisfactory with target of 130g which is 45-65% in Calories percentage, my average consumption is 173g, which is 50% Calories. My Total Fats target 20 – 35% of total Calories, my average consumption is 41% which is over the required consumption. Lower calories will give me less energy but if I lower my fats intake, I will hopefully lose weight. I will have to lower my fats intake by eating less of barbecued and fried pork, beef and chicken, instead, I will try to eat more baked skinless chicken and consume more of whole oatmeal or less white
There should always be a balance between the good macronutrients. Even though you might want to eliminate fats from your daily intake, the USDA concludes that all of the macronutrients are vital in combination with the others. They advocate that daily calories from fats should account for 20-40% of the person's daily calories.
Department of Health & Human Services defines nutritional assessment as: “measurement of indicators of dietary status & nutrition-related health status to identify the possible occurrence, nature, & extent of impaired nutritional status,” which can range from deficiency to toxicity” (Nnakwe, N. E., 2018). Tools to help assess will include anthropometric, biochemical test, clinical/physical observations, dietary intake data, and epidemiological information. I should be able to identify and label specific nutrition problems that can be independently resolved or improved through nutrition intervention. I will look at the etiology and the signs/symptoms are determined during the nutrition
and if I could Improve my intake of each nutrient. My iron intake is very good, I went over the target goal of
...t when I calculated them into servings, it didn’t seem as much. The main reasons for my serving amount is that I thoroughly enjoy ‘junk food’ but I still realise that I have to eat it in moderations. The ‘good fats’ can lower cholesterol as they carry cholesterol to the liver were it is then broken down reducing the chance of cardiovascular disease. Some of the consequences of eating the bad fats include higher blood cholesterol, increased risk of heart disease and creates a high risk of both type 1 and type 2 diabetes. This is why it is important to make sure you are informed of what type of fats are in the food before eating it. As I met the recommendations every day, I am not going to try and change the amount I eat but instead start reading the label before I eat it so that I know if I should being eating it or if I should be substituting it with something else.