Myplate Analysis

My second week of the MyPlate analysis was done between the days of March 04 and March 11, 2018. I Choose to record on these days hoping I could better incorporate my goals from the MyPlate 1 assignment. Although I was again taken backed at the results of my diet; thinking I had improved, but based on my report there are still many things that I am lacking in or taking too much of. This paper will focus on the six main types of nutrients used to keep up overall body and health, which are carbohydrates, fats, proteins, vitamins, minerals, water, as well as my energy/exercise levels. I will also include a comprehensive goal for each section.

At the beginning of this two-part analysis I never fully realized the severity of how poorly my diet really is until after I did my nutrient report on SuperTracker. My daily calorie intake and limit was 1800 calories per day. My first nutrient report stated my calorie intake at 1582 which was labeled OK; while charting my second 7-days my calorie intake calculated to 1340, which is tremendously under. The problem that a diminished intake of calories can trigger is for your body to go into starvation mode, which increases the risk of brittle nails, heart rhythm abnormalities, hair loss and many more issues. I will implement different ways to incorporate and increase my calorie intake by adding extra olive or canola oil when cooking lean meats, vegetables, and or soups. I will also Have 1/4 to 1/2 cup of nuts every day.

Carbohydrates

Carbohydrates are known to be the main source of energy for the body, good sources of carbohydrates are grains, fruits, vegetables and anything else for that matter, that may grow out of the ground. For my carbohydrates, I was recommended to have 130g based on an 1800 calorie per day diet, which overall I met my goal at 162 g per my 1800 calorie diet. Based on my nutrient report my intake of fiber and grains dropped significantly compared to the first nutrient report I did. Its recommended that I eat a total of 25g per day, I did not eat nearly enough calculating up to as low as 9g in total. My intake of fruits and vegetables were consistently the same as my first report which was not good either. The main goal I plan to implement to hopefully sustain a better intake overall of carbohydrates, fiber, fruits, and vegetables is to have fresh raw fruit such as apples, grapes, and peaches every morning with my oatmeal and a glass of orange juice and or low-fat milk. Bring fresh raw veggies and fruits to snack on as well as more wheat bread instead of white. The effects of not eating enough carbohydrates can result in low energy, constipation, and Ketosis which is when your body begins to break down stored fat to produce energy and which doing so produces ketones.

Fats

Fats are a source of concentrated energy that produces twice as much energy compared to that of protein and even carbohydrates. According to the numbers on my nutrient report, my fat intake is over by one percent. It's recommended I take in as much as 20-35% calories, and I calculated 36% overall. Of the many different kinds of fats I ate, my saturated fat intake seemed to be of the highest calculating in at 12% calories per day based on my 1800 calorie diet where it's recommended for me to eat as little as 10% of my calories. It is recommended that I should intake <300 mg of cholesterol, and I ate 309 mg so I was over on my intake. To greater reduce my risk of cardiovascular disease and or obesity I will have to cut back on my consumption of fat and cholesterol. I will implement the goals of cooking with better oils such as canola, peanut, or olive; incorporate the use of fish oil pills in my daily morning routine, and increase my consumption of fish itself by at least once or twice a week, which will also help and maintain my intake of protein.

Protein

So although protein can supply energy its main use is to heal injured tissue, as well as promote growth and development. The amount of protein SuperTracker calculated I should consume is 46 g which is 10-35% of my calories. I calculated over the 7-days of input 53g, 16% calories, which is OK according to my nutrient report. My main intake of protein come from my consumption of meat, poultry, and eggs. My goal is to continue my intake of protein but doing so in better moderation and portion sizes. I will also begin snacking more on nuts such as almonds, walnuts, and seeds such as flax-seeds. Problems that arrive from consuming too much protein is excessive weight gain, high cholesterol, kidney, and heart disease. But not eating enough protein can lead to Kwashiorkor and Marasmus, so finding a balance between the two will be my challenge.