Food Diary

Proteins provide our bodies with the amino acids that cannot be produced within the body. Through the process of digestion, food is broken down into essential amino acids that can be used for protein synthesis. In essence, proteins build up, maintain, and replace tissues in your body. For instance, proteins help make hemoglobin which carries oxygen to all the parts of your body. Proteins are broken down into amino acids during digestion. The amino acids can then be reused when the body needs protein. The body can only produce thirteen of the twenty-two essential amino acids that the body needs.

A diet that does not contain enough protein can lead to growth problems, loss of muscle mass, decreased immunity, weakening of the heart and lungs, and, eventually, death. No protein, or not enough, causes the body to not produce the cells that maintain tissues. A diet with an over-abundance of protein usually contains high fat content. An excess amount of fat can lead to cardiovascular disease, diabetes, stroke, and certain types of cancer. High protein levels also lead to a condition called ketosis. Ketosis is the body's response to high protein levels and it creates ketones which are released into the blood stream. Ketones are normally used during a time when the body needs energy (dieting or starvation), but if the body makes too many, insulin levels can increase. Too much insulin leads to hyperglycemia (diabetes).

Most animal products contain proteins such as meat, milk, and eggs. Lentils and nuts can also provide adequate amounts of proteins. My recommended protein range is 46 grams and my intake was 46 grams. I actually tried to limit my portions today so I think, overall, I did well. The foods that I ate that contained protein were the eggs, English muffin, sausage, milk, the potatoes (added milk), carrots, cauliflower, brownies (flour and walnuts), and the Coffee Mate. Therefore, most of what I ate today contained some amount of protein. The animal proteins that were ingested today are considered complete. The vegetable proteins are considered incomplete. I did not consume any proteins that are considered complimentary.

Fiber is obtained through the diet from most plant sources. Fiber from these sources is considered either soluble or insoluble. Soluble fiber is the pulp inside a plum; insoluble fiber is the plum skin. The outer skin of a plum is much harder to break down and digest. Dietary fiber increases the absorption of fluids in the intestinal tract which soften the stool, aids in the length of time for digestion, and aids in fermentation in the large intestine. Meat, milk, and eggs do not contain fiber.

Therefore, someone whose diet contains only these products does not receive the proper amount of fiber in their diet. This type of person consumes protein, fat, and vitamins and minerals. The addition of fiber rich foods such as whole-grains, whole fruits, and beans would greatly benefit such a person.

My total fiber for the day was 13 grams and the recommended intake is 25 grams. My intake is too low and this is due mainly to the lack of whole-grains in my intake today. To increase my fiber intake I only needed to change my English muffin to whole-wheat/whole-grain and added brown rice instead of potatoes. Overall, I did not consume enough fiber from any category. The cauliflower is the only significant source of vegetable fiber that I ate today. If the carrots had had the skin (which is how I usually eat them) and had not added margarine, the carrots would have complemented the cauliflower. I did not consume enough fiber from fruit today. Although the apple sauce was homemade and only mashed, I did not eat the skin which contains much more fiber.

Overall, my fiber intake is usually lax. I attribute this to my intake of processed grains, not enough fruit, and not enough whole vegetables. As My family has decided to switch from white bread to more whole-grains. The children think that breads made with whole-grains are "yucky", but I know over time they will acquire the taste. I thoroughly enjoy whole-grain breads, especially those with seeds. I also intend on increasing the number of fruits and vegetables in our diets. I have been placing carrots or celery in our lunches and adding salads when a meal plan has no other vegetables. I have purchased a few vegetarian cookbooks and would like to start adding some bean and legume recipes into our weekly menu planning. I had found a particular recipe years ago for stuffed peppers that is made with brown rice, nuts, and some miscellaneous vegetables. My children do not like peppers, but I am sure the filling would be tasty to them. My family does eat chili on occasion and the mix I purchase contains soy.

We drink fruit juice as an alternative to soft drinks; mostly apple juice. Fruit juice contains barely enough fiber to assist the body and may contain too much