Nutrition: Nutrition and Lean Protein Essay examples

Submitted By ROBO5432
Words: 1696
Pages: 7
Open Document
3 Day Diet Analysis My diet analysis according to My Plate Super Tracker program and according to the CDC’s information in regards to my calculated BMI. I presently need a 2800 calorie diet daily to supplement all of my needs to maintain a healthy diet. The following graph is a reflection of two average weekdays, and one day over the weekend food consumption. I have found out that my average daily intake of calories in the forms of carbohydrates, fats, and proteins and macronutrients are generally all fall within the Acceptable Macronutrient Distribution Range (AMDR) and Dietary Reference Intakes (DRI’s) except for a few. The chart below shows that my saturated fat and sodium levels were elevated and that I was deficient in vitamin D.

Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. . It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis (National Institute of Health, June 2011). Vitamin D is essential for many aspects of health, including the absorption of calcium and phosphorus from food and the building of strong bones. Vitamin D is also important for hormone regulation, inflammation reduction, and the optimal functioning of the nervous system and the immune system. It is critical for normal development and growth of cells, bones and teeth. There is a history of arthritis and osteoporosis that runs in my family. I will work on increasing my intake of Vitamin D to the RDA’s recommended level in order to be proactive in delaying or eliminating any such problems either through diet or through additional supplementation. The rest of my micronutrients that are needed in the daily diet in small amounts all fall within acceptable ranges. There aren’t any issues of toxicity with the fat soluble vitamin A, D, E, & K. Only the deficiency with vitamin D mentioned above. All my other water soluble vitamins such as vitamin B6, B12, and C all look in great shape, except for my sodium levels which we will discuss further later. My protein levels are currently within a normal range of 22% with a consumption of 152 grams per day. I do weight lift quite regularly, and sometimes I will increase my protein intake to about 250 grams per day by on occasion by adding protein shakes into my daily diet. The functions of proteins in the body are so numerous that only a few can be described in detail (Thompson & Manore, pg193). The basic functions of proteins are to build muscle, skin and bone. Found in every cell of the body, protein plays a role in the production of hormones, enzymes and other important substances. The role of the proteins are numerous, complex, and varied. The protein hemoglobin is necessary for proper oxygenation of the blood, while the proteins making up antibodies are used to help fight infection and to maintain a strong immune system. Enzymes are a type of protein involved in many sequences required for proper body function, including digestion. Hormones are another class of proteins, helping to send messages throughout the body and between cells. It’s no wonder just how important the role of protein is within the body. I will continue to keep my protein intake to an acceptable level, while considering my present physical fitness and my bodily demands. Long periods of too much protein are likely to cause kidney problems and osteoporosis. I have also discovered that my carbohydrate levels are acceptable, but they are on the lower level of being sufficient at 45%. It’s recommended that carbohydrates (AMDR) should be between 45-65% of total daily energy intake. Carbohydrates are made up of carbon, oxygen, and hydrogen molecules combined to form a molecule. There are simple carbohydrates like glucose and fructose, while others like starch are considered more complex carbohydrates. Foods contain three types of carbohydrates, sugars, starch and fiber.
Show More

Related Documents: Nutrition: Nutrition and Lean Protein Essay examples

Food Intake Essay

Intake – 3 Days In my recorded daily intake the foods that provided protein were beef, turkey, chicken and beans. All of the foods mentioned before provided lipids. The recorded protein, carbohydrates and lipid intakes were above the recommendations of my DRI. Since they were too high I would recommend eliminating the beef and any parts of the chicken and turkey which have excess fat. I would add more lean meats and organically proteins. Surely I would eliminate any high fat foods, emphasize in low fat…

Words 935 - Pages 4

ClutchCut_Bodybuilding.com Essay example

PROGRAM: CUT OBJECTIVE: SHRED, TONE & DEFINE DURATION: 21 DAYS CREATED BY: ASHLEY CONRAD WARNING: THE TRAINING AND NUTRITION PROGRAMS DESCRIBED HERE ARE NOT INTENDED TO BE USED AS SUBSTITUTES FOR ANY EXERCISE PLAN OR DIETARY REGIMEN THAT MAY HAVE BEEN PRESCRIBED BY YOUR PHYSICIAN. CLUTCH STRONGLY RECOMMENDS THAT YOU CONSULT WITH YOUR PHYSICIAN BEFORE BEGINNING ANY TRAINING AND NUTRITION PROGRAM, AND THAT YOU PERFORM EXERCISES UNDER THE SUPERVISION OF A CERTIFIED FITNESS TRAINER OR CONDITIONING COACH…

Words 4612 - Pages 19

What is the relationship between food and good health edited Essay examples

their children about eating well and maintaining a healthy weight? Nutrition is very important and necessary to maintain good health for each individual in daily life. As many people know and understand, vitamins and minerals are essential to many functions of the human body such as energy metabolism, the repair and maintenance of the body structure, protection from oxidative damage and immunity from diseases. People receive nutrition through the process of eating and digesting foods, so evaluating…

Words 592 - Pages 3

Sc1 241 Capstone Week 5 Essay

Protein Article Research SCI 241 Protein Article Research Protein is essential to our bodies. It is broken down within our body, and then replaced by the nourishment we ingest. There is a lot of misconception surrounding protein. I have learned several eye opening facts about protein through the research conducted during this course. It is important to understand types of protein, the roll of amino acids, and the risks of consuming too much or too little protein. To avoid under or overconsumption…

Words 731 - Pages 3

Essay about Science: Nutrition and Physical Fitness

hRead Me First SCI/163 Week Two INTRODUCTION Most people have a basic understanding of nutrition in terms of fats and sugars. Though common terms like carbohydrates and lipids are seen and heard frequently through various media and advertising, the standard definitions are rarely discussed. This week, the basics of nutrition as well as physical fitness and weight management are explored. Remember that weight loss programs involve understanding how nutrients act in your body and that physical…

Words 558 - Pages 3

Bodybuilding Research Papers

of a good nutrition meal plan and nutrition timing. Stated above is a sample of natural bodybuilding diet meal plan. This diet meal plan must carefully meet the calculated specific requirements of daily energy and other basic micronutrients, to make the goal of having lean muscle and of decreasing your fat mass. Basic micronutrients such as protein, carbohydrates and fats should always be present in your bodybuilding diet, since you are not taking any supplements or steroids. Proteins are building…

Words 424 - Pages 2

Students Should Be Allowed In College

But the nutrition and academic achievement do related to each other. According to a report that issued by GENYOUth Foundation, National Dairy Council (NDC) , the American College of Sports Medicine (ACSM) and the American School Health Association (ASHA): “Students who have healthier diet habit, do better in the academic life.” Inadequate nutrition negatively influenced intelligence and academic performance. For these students…

Words 919 - Pages 4

College Athletes: A Qualitative Study

minimum sports nutrition standards. This studies participants had to be female, over the age of 18 and be a Division I athlete at a university. During the participants first visit anthropometric measurements were obtained such as weight, height, body composition. They also completed one 24 hour food recall where the participants of the study and provided instructions on how to complete their three day food journal (to include two weekdays and one weekend day). Diet Analysis Plus nutrition software…

Words 632 - Pages 3

Toddlers Research Paper

Toddlers and Children are healthful balance diets that contain carbohydrates, proteins, vitamins, minerals, fats, and water. These categories of food nutrition are important for the growth, and body maintenance and overall health of children generally. Therefore, teachers in childcare program must understand thoroughly what proper nutrition needed for the children in developing healthy menu. Healthy menus nutrition should be key practice in any childcare centers for infants, toddlers, and children…

Words 1588 - Pages 7

Metabolism and Lean Red Meat Essay

A Basic Diet Template: Divide your protein intake up roughly between each of your meals. About 2/3-3/4 of your carbs should be eaten PWO and up to 4-6 hours after your workout. Breakfast - About 15% Of Total Caloric Intake: 1/3 of starchy carbohydrates (oatmeal, whole wheat bread, etc.) 2/3 of protein (eggs, milk, lean meat) Small portion (1 spoonful) of good fats (fish oil, olive oil, nuts, etc.) Your choice of fruits & or vegetables from the list Water or Green TeaAll Other Pre Workout…

Words 2627 - Pages 11