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Relationship of nutrition to health and well-being essay
Relationship of nutrition to health and well-being essay
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Food Journal Analysis
The following is an analysis of Joe Smith's food intake for one day by using the United States Department of Agriculture (USDA) Center for Nutrition Policy and Promotion (CNPP) website using a food tracker program. The analysis addresses the serving sizes consumed, which food groups were represented, and adjustments in consumption that should be made since Mr. Smith would like to loose weight. Visual representations are attached for reference in the appendix.
Comparison
Joes's recorded protein intake was 180 grams.(Figure 3) When compared with the Center for Nutrition Policy and Promotion (CNPP) recommendation of 56 grams, there is a one hundred and 24 gram difference. The foods that Joe recorded that provide a source of protein are: ham, pork bacon, salmon, tuna, egg, and almonds. Mr. Smith's protein intake is too high. Joe would have to replace some of his source of proteins with fruits and vegetables to keep other nutrients in balance.
Complete and Incomplete Proteins
According to diet.lovetoknow.com, animal sources of protein are eggs, fish, poultry, and meat. This is because they contain all the amino acids that are essential to the body. They are essential because the body cannot produce them on its own. This means that the eggs, salmon, tuna, ham, pork bacon in Mr. Smith's diet is complete. Almonds are a plant source and are considered incomplete because they contain only part of the amino acids the human body needs.(Eating, 2006) There is not another incomplete source of protein in Joe's diet to complement the almonds. However, the necessity does not exist to include a complimentary protein food because Joe ingests two sources of complete protein.
Protein Servings
According to the Center for Nutrition Policy and Promotion (CNPP) website food pyramid, two to three servings of the meats, poultry, fish, dry beans, eggs, and nuts group are recommended. Joe consumed 18 servings. This is six times the recommended amount.
To keep nutrients in balance, Joe would need to change his source of protein to more fruits, vegetables, and grains.
Mr. Smith achieved over 100% of his recommended daily protein. Mr. Smith's health is important for him to keep his protein intake within the recommended range because of the health effects of ingesting too much or too little protein. The effects of too much protein can cause kidney failure.(Too Much, 2006) Too little protein intake can mean low energy, low stamina, poor resistance to infection, mental depression, slow healing of wounds, and prolonged recovery from illness.
Carly Schuna, writer for HealthyEating.com, says “Protein-rich whole foods are more nutritionally complex than shakes, so they offer a greater variety of vitamins and minerals.” Since you go through the process of chewing them and they take a longer period of time to consume, they also satisfy your hunger more effectively and keep you fuller longer. Protein can be found in all meats, nuts, and even some plants. Voropay states “Dairy and eggs are some of the best sources of protein. Eggs have the highest digestibility score and are ranked as the ‘gold standard’ of all proteins. Beef happens to have the lowest digestibility score”. Aside from these foods, nuts are also high in protein and in healthy Omega-3 fatty acids, which promote higher neurological functions, incr...
However, by carefully planning and knowing which plant foods to choose, vegetarians can avoid these disadvantages. Leafy greens and almonds, for example, are high in calcium, and flaxseed and chia seeds provide omega-3s. Eating plant-based iron with a source of vitamin C will improve absorption, such as a spinach salad with sliced strawberries or orange sections. Most plant-based proteins – with the exception of soy and quinoa – are incomplete, which means they don’t provide all the amino acids necessary to build muscle and tissue, like animal foods do. To avoid a protein deficiency, vegetarians need to combine proteins throughout the day. For example, eating beans with brown rice or hummus with whole-wheat pita bread will supply the needed amino acids. (Paula
The average American gets 67% their dietary protein from animal sources (Fig.7 and Public Health), compared with a world-wide average of 34%. This quite is a significant difference and the US’s 67% is largely made up of store bought animal products (Public Health).
To emphasize his point as well as help readers understand his arguments, analogies are often used to compare diets to an activity or a way of thinking. This use of language guides readers to understand the complex names nutritionism has given the nutrients inside of food. Readers therefor...
Wardlaw, G.M. and Smith. Contemporary Nutrition: Issues and Insights. 5th Edition. Boston: McGraw-Hill, pp 85, 2004.
Proper nutrition is important in maintaining a long and healthy life. Most Americans are rushed due to their busy work schedules, and do not take the time to plan their diets properly. Like me, most Americans are unaware of the importance of eating a healthy diet and consume too many foods without the proper nutrients. Throughout my life I have been fortunate. I have not had any major health problems, and have been able to consume most foods without having to worry about gaining weight. These last two years, however, I started to gain weight and have become concerned with my diet. Changing my poor eating habits has been difficult for me, however, having this assignment has taught me that it is not as difficult as I previously imagined.
III. We have come to believe that we need lots of protein, but is the belief justified? According to The World Health Organization, the Food and Nutrition Board of the National Academy of Sciences, and the National Research Council we need at the very maximum only 8 percent of our total daily calories from protein, they arrive at this 8 percent figure and also add a safety factor of 30 percent---This extra 30 percent is explained by nutritional expert Dr. David Rueben,” The people who sell meat, fish, cheese, eggs, chicken, and all the other high prestige and expensive sources of protein are able to increase their income by 30 percent if they increase the suggested daily amount by 30 percent. It also increases the amount of protein in the sewers and septic tanks of your neighborhood by 30 percent as you merrily urinate away everything that you can’t use that very day. It also deprives the starving children of the world of the protein that would save their lives. Incidentally, it makes you pay 30 percent of your already bloated food bill for protein you will never use. If you are an average American family, it will cost you about $ 60 a month to unnecessarily pump up your protein intake.
In order to perform at peak potential an athlete must fuel their body with nutritious foods. Proteins, carbohydrates, fruits and vegetables; these three-core food groups fuel a winning athlete. Proteins help build, teeth, bones and muscles, and create enzymes, red blood cells, long-term energy, as well, boost the immune system. Its functions are the most diverse of any food group. Protein consists of combinations of structures called amino acids that combine in various ways to make muscles, bone and tissues. They serve other functions as well including nutrient transportation and enzyme production for overall health beneficence. Adequate, regular protein intake is essential because the body does not easily store it. Various foods supply protein in different amounts with the highest quantaty coming mostly from animal products such as meat, fish, and eggs.
The ingredients are quite natural, and the products contain a recommended levels of protein, but the numbers can be misleading. Protein doesn’t always come from meat. It’s in plants and legumes too, but dogs are carnivores, so meat should always be the first and main ingredient. The quality of the meat is important too, and what I was able to find out from reading the dog food label wasn’t reassuring. I don’t like unnamed meat sources or meat by-products.
The purpose of recording this food log was to see what in my diet healthy or unhealthy. The purpose of this food log was also to view our eating habits because the basic average man eats many saturated fats, sugars, and red meat and this usually explains why some of them are usually obese and have diabetes. Diabetes is a problem when you eat too many foods with sugar or you eat too many sweets. In our task we were supposed to compare our eating habits to the new food pyramid. The new food pyramid describes what is healthy and the average amount of servings that should be taken daily.
You've probably heard about how influential protein is to gaining muscle, but it also gives you
There is no set upper limit for protein. One’s protein intake should not exceed more than 35 percent of total food enegery and no less than 10 percent (Whitney, Folfes 182). One of the side effects of protein deficiency is the slowing of the body’s processes to slow down. Protein defficiency can also stop some bodily processes. Protein deficiency can cause slowed growth, impaired brain and kidney functions, poor immune systems, and inadequate nutritent absorption (Whitney, Rolfes 182). Protein deficiency can cause malnutrition, which also effects the intake of other vitamins and minerals. It is also reported that protein deficiency can lead to changes in your skin and hair, loss of muscle mass, and fatigue (Coleman). Protein deficieny can have harmful effects on the body, but consuming too much protein can also cause harm. In our textbook by Whitney and Rolfes it states, “high-protein diets have been implicated in serveral chrionic diseases including heart disease, cancer, osteoporosis, obesity, and kidney stones.” Protein toxicity can also cause toxins to build up in your blood which can lead to nausea, diarrhea and in some cases, death (Coleman).
According to the book “Understanding normal and clinical nutrition”, the Recommended Dietary Allowance (RDA) for protein intake is, 0.8g/kg of body weight for non-athletes; according to nutrition professionals this amount can be achieved through a healthy diet (Rolfes, Pinna, & Whitney, 2012). It is well known that athletes, due to their high energy expenditure, need to ingest a greater quantity of nutrients with the purpose of repairing and building muscle cells, besides reestablishing energy storage; The International Society of Sports Nutrition (2007) states that athletes and exercising individuals amount of protein to be consumed depends on the intensity of the exercise training sessions, the quality of the protein ingested in their whole foods diet, besides their carbohydrate intake. Meanwhile, athletes’ protein needs should be about 1.4 to 2.0 g/kg of body weight, and even though dietary supplements are a safe way to meet protein requirement, it would be healthier to obtain the necessary nutrients ingesting high quality foods as part of a daily diet (Campbell et al, 2007).
Moderation is vital in all aspects of life and is necessary for overall health, including with one’s food intake. Protein is one of the many important nutrient building blocks that is necessary for proper growth and good health. However, eating excessive amounts of any nutrient or inadequate amounts, can cause various health concerns. Scientists have been able to estimate the amount of nutrients that the body requires. However, the amount of any particular nutrient varies from person to person, depending on your “age, sex, general health status, physical activity level, and use of medications and drugs” (Schiff 2013). It is also important to remember that consuming the required amount of nutrients that meets your dietary guidelines does not
One way the population of America can overcome the issue of obesity is by simply eating healthier. Further explained, people can start making healthier decisions on what they decide to eat. An example would be choosing to eat an apple over a bowl of ice cream. This is often easier said than done. Sugars and sodium counts are very high inside the foods that can only satisfy a sweet tooth. The ingestion of carbohydrates, saturated fat, and trans fat are very easy to overlook. The food pyramid is a great visual of what people should be eating daily in order to maintain a healthful way of life. Whole grains, fruits, vegetables, and protein should become the main focus at every meal. Another way to eat healthier is to follow the suggested serving size by eating smaller portions. By law it is required for food-producing companies to place a label on their products with a listing of the serving size and ...