a. How did your recorded protein intake compare with the recommendation of the CNPP?
Well, if my protein intake would be compared to the Nutritional recommendation of CNPP, I am not only doing well, I was able to surpass the requirement. In fact my total protein intake is around three times than the required amount. By having such a high protein diet results to a healthy living because of the following reasons: Protein aids in the proper maintenance of body tissues, Protein composes a large part of our body’s muscles, system organs, enzymes and hormones; without which one’s body can never function properly.
Without significant amount of protein in our body, we can never live because proteins are one of the primary building blocks, specifically hemoglobin, which helps to bring oxygen throughout the body. The body’s enzymes are also composed of Protein, which also composes antibodies to help our body fight against diseases and viruses. Also the body needs a lot of protein to develop well. Without protein the skin will rapture easily because it lacks Elastin, the specific macromolecule that gives elasticity to the skin.
b. If your recorded protein intake was too high or too low, which foods might you change to achieve your goal and keep other nutrients in balance?
Protein can basically be found in fish, meat, poultry, pork, lamb, shellfish, milk, cheeses, eggs, beans, tofu and many more. So basically if I lessen my food intake when it comes to the different kinds of food mentioned above, I can normalize my protein intake. Why normalize my protein intake, considering I mentioned a lot of benefits earlier in this paper? Every time I eat too much protein packed food, I am at risk of having high cholesterol, not only that but it also gives way to kidney complications. Considering that Protein filled foods have cholesterol, it also heightens the risk of having heart attack.
c. Which foods in your recorded daily intake provide protein?
As mentioned above, fish, meat, poultry, pork, lamb, shellfish, milk, cheeses, eggs, beans, tofu and nuts are examples of food that I eat that provides me with more than enough protein for my daily diet.
d. Is the protein in each of these foods complete, or are they incomplete, thus combining to become complementary?
Considering the fact that at the end of the day, I was able to eat tree times the recommended protein intake, I can definitely say that the protein in the food that I eat on a daily basis is complete. Not only that, but the food that I eat with protein has other food groups such as carbohydrates, and fats, hand in hand with vitamins and minerals that is good for my everyday diet.
e. How much of your daily recommended protein intake did you achieve? Were you surprised by that number? If your protein is not where it needs to be, what can you do to bring it into the recommended range? Be specific.
I was able to achieve 165gm (294.64 %) protein intake considering that the normal protein intake is 56gm (100%). I am surprised considering that I ate more than enough protein filled foods that what was recommended. Needless to say, I don’t need to increase my protein consumption but instead lessen it.
f. Why is your protein intake within a recommended range important? What are the effects of too much protein? What happens if you consistently eat too little protein?
If I eat less than what was recommended amount as I was explained above will hinder my body’s metabolism, weaken my muscle structure, weaken my immunity and decrease the amount of oxygen that flows through my blood. Another bad effect of too little protein intake would result to the slow rapture of the skin, and also my internal organs.
g. Did your fiber total meet 100 percent of the recommendation for you as calculated by the CNPP website?
I was only able to achieve a total of 71.79 percent of the goal when it comes to fiber intake. Since I barely passed my fruit and vegetable consumption requirement I was not able to take in enough fiber in accordance to the daily recommendation; considering that vegetables and fruits are the food groups which are considered fiber rich.
h. Did you think your intake was too high, too low, or just right? Why do you think so?
Fiber rich foods are important because they aid in proper digestion, plus they don’t have any bad effect in our body. So therefore it is not a question of having too much fiber but instead having too little fiber intake. Considering I was only able to reach 71.79 % of the recommended fiber intake, I think it is low and should be improved so that I can at least aid my body in the digestion of everything else I eat.
i. Did your diet meet the minimum number of servings of foods from each fiber-containing group?
Considering I ate enough vegetables and fruits to fulfill the daily requirement, I think I was able to eat enough fiber-containing food. The only problem is that I was not able to eat fiber-rich food.
j. If you did not meet your minimum fiber requirement, which fiber-containing groups (fruits and vegetables) fell short of the recommended intake?
Fruits can be considered the cause since I was only able to eat enough fruits to meet the requirement. Plus, not all fruits are as fiber rich as pineapples.
k. Which specific foods provided the most fiber in your day’s meals? Which provided the least? Identify trends in your food choices that would affect your fiber intakes.
Fruits and a various vegetables provided me with the fiber I needed. Grain has a small chance of having fiber but it still has some. But meat and milk has no fiber at all considering that they complete most of my diet would be the cause for my lack of fiber.
l. What alterations might you make among your vegetables, fruit, meat and alternatives, or grain choices to increase the fiber in your meals?
Possible alterations on my meals would be as follows: Eating oats, brown rice, mountain rice and unpolished rice instead of the normal type of grains; eating high fiber fruits such as Pineapples, Blackberries and Blueberries; eating meat that contains less fats so that my body wont need that much fiber to clean it out of my system; and eating a lot more vegetables, specifically the green type of vegetables.
m. What contributions do meats and milk products make to the day’s fiber total? What advice about fiber would you give to someone who emphasizes meat and milk products at each meal? How would you tell him or her to change his or her diet? What foods would you tell him or her to include in his or her diet?
Meats and Milk does not contain any fiber what so ever. Basically, if one prefers to eat an all meat and milk diet, one will not receive a single ounce of fiber in what they will be eating. Therefore I would suggest that the person increase their fiber consumption by eating unpolished rice, oats, fruits and vegetables.
n. Did your meals include fiber-rich bean dishes such as chili, beans in a salad, or split pea soup? Anyone interested in obtaining fiber should find ways to eat some legumes each day.
Unfortunately my diet does not contain much of all the beans included above, but knowing perfectly that I have to eat legumes such as beans I will decide to include it much more often than I already do.
o. If you chose to drink fruit juice instead of to eat whole fruit, what would happen to the fiber content of your diet? If you chose to drink purchased fruit juice instead of to eat whole fruit, what would happen to the calorie content of your diet?
There are some pros and cons when it comes to drinking fruit juice versus eating whole fruit. First of all, whole fruits contain more fiber than any juice drink can possibly have. On the other hand, fruit juices have fixed amounts of calories, vitamins, and carbohydrates such as fiber, therefore it is much easier to control ones intake of calories than simply estimating it when I eat whole fruits; since fruits are not all have the same sizes and nutritional content.
J. Anderson, S. Perryman and L. Young
Anderson, J., Perryman, S., and Young, L. Dietary Fiber. December 7, 2007 from http://www.ext.colostate.edu/PUBS/FOODNUT/09333.html
North Western Nutrition. Nutritio Fact Sheet: Protein. December 7, 2007 from http://www.feinberg.northwestern.edu/nutrition/factsheets/protein.html
Fuchs CS, Giovannucci EL, Colditz GA, et al. Dietary fiber and the risk of colorectal cancer and adenoma in women. N Engl J Med 1999; 340:169-76.