I noticed abnormal weight at the age of thirteen while I was still in school. My parents used to work with the army, and most were the times I was left with the house help who rarely cooked most of the times. Most were the times I ate junk foods and packed them for lunch in school; little did I know the harm I was causing to myself. Weight gain lowered my self-esteem with my peers as I watched them play during break time; I could not even participate in basketball which was my best despite having a pitch in town. I often got sick, thus missing most of the classes in school, which even made me repeat some classes. When I got admitted to the hospital and explaining to the doctor my feeding habits, he got shocked and recommended some of the foods I should take. I had to change my routine programs such that I had to allocate more time to physical exercises. I was the firstborn in the family. I did not want my small brothers and sisters to through the same situation as I did. I wanted to help such people with the same condition as I wanted to become a nutritionist after school.
It is easy to maintain a well-balanced diet and helps prevent usual health problems, including heart and diabetes. It can be hard to tell if the food you eat meets your diet’s nutrients and standards, and it is essential to be aware of this, especially if you are trying to develop healthier habits. I could calculate my calories, carbohydrates, proteins, fats, minerals, and vitamins consumption in their database. To create a scale for people to measure their eating habits, both sex, age, weight, exercise levels and height were included in the database. The findings of a dietary analysis were studied, and numerous experiments were subsequently correlated with DRI (Dietary Reference Intake). In determining how much food I shall consume one day, this was extremely helpful. Finally, I have planned a regimen to keep my diet balanced. I had to consult my nutritionist, Dr Peter waters, to guide me in this. He discouraged eating junk foods as I used to do; he then advised my parents to employ a home health giver to look after me.
In my diet, Peter Waters emphasized the importance of three macronutrients: proteins, fats, and carbohydrates. Carbohydrates, which include sugars, cellulose, and starches, are primarily organic compounds abundant in food and living tissues. A protein is a nitrogenous organic compound made up of larger molecules that contain one or more long amino acid chains. They are a necessary component for the physical components of the body’s tissues, such as hair, muscles, and collagen. Protein can be consumed at a rate of 0.8 grams per kilogram of body weight (kg). Finally, the fat in one’s diet provides a large portion of one’s nutrition. Per gram of dietary fat, nine (9) calories are present. Because of its high caloric content, increased fat consumption increases the risk of obesity value. My intake of carbohydrates is just over half of the minimum recommended amount.
With the database modified to my information, I should take between 1,100 carb calories a day. These results show I intake approximately 550 carb calories. Suppose you don’t have enough carbohydrates in your diet. In that case, it can cause an energy deficit, resulting in your body breaking down the stored energy, and your body will try to obtain energy from a less good food source, which could produce unwanted side effects. Carbohydrates are the body’s primary source of glucose, which offers the required fuel for every cell in your body. Recommended protein levels show a minimum of about 240 protein calories a day and a maximum of about 875 calories ( Alexon). My intake averaged to be about 300 protein calories. This is within my range, but it is at the lower level. There are two main categories of protein deficiencies when one consumes enough calories but not enough protein calories; one will suffer from kwashiorkor. When one doesn’t consume enough calories or enough protein calories, one will suffer from marasmus. Reduction in protein synthesis inside the cells is one of the primary outcomes of protein deficiencies. Your body wouldn’t access essential compounds needed to create new protein molecules if you fail to consume critical amino acids, which eventually decelerates the production of new proteins. My recommended fat intake was between 490 fat calories and 850 fat calories per day. I averaged roughly 460 fat calories, which is just under the recommended daily intake. When someone doesn’t get enough fat in their diet, they could suffer from depression, an increased risk of blood pressure and cholesterol and poor vitamin absorption.
Micronutrients are frequently addressed as vitamins and minerals and are huge dietary components. Although they are usually only needed for the body in small amounts, they are essential in the development, prevention of diseases, and overall well-being (Kinstler et al.). The body can’t produce them, so your diet is where they are derived from. According to the results, my average caloric intake throughout the 3-day analysis was 1287kcal, expending an average of 2664kcal each day. This is a net loss of -1377kcal/day. The database concluded my recommended daily calorie intake is 2429kcal, which is just under double my actual average intake. A full data-sheet can be found in appendix C, Energy Balance. The predesigned equation to calculate estimated energy requirements (EER) left only weight, height, age and physical activity levels. My EER was calculated as 2438.12kcal/day. This is very close to the databases calculation, with just a difference of -9.12kcal. I am not getting nearly as many calories as I should be. To help this issue, I can eat regularly and according to my DRI. This analysis indeed indicates my personal nutrient ingesting isn’t as healthy as I initially thought it was. Consuming foods from primary groups, such as fats, carbohydrates, or fibres, is not generous in other essential nutrients.
In a nutshell, understanding foods are critical to ensure a healthy amount is going into your body each day. Some nutrients are only needed in small amounts, and this range varies based on what it is, but that doesn’t go to say a small amount of a nutrient is unimportant. Although people think you can have a deficiency for a particular nutrient, you can consume too much of something, which causes issues within the body. Since many people are so naïve to a lot of generic information, using this database will make people think about what they’re eating before eating it. This type of analysis can help people who have unhealthy lifestyles and diets to change with nothing more than statistics and personal motivation. This can be extremely rewarding and inspire the individual to keep going and change their diets and lifestyles and others as well. Parents should play a role in ensuring that their children are fed in an appropriate way by the care givers whom they leave with their children. Lack of proper diet can lead to diseases such a kwashiorkor as well as marasmus. Poor nutrition in children can lead to brain damage in thus the child becomes a poor performer in school.
Axelson, Marta L., Terri L. Federline, and David Brinberg. “A meta-analysis of food-and nutrition-related research.” Journal of Nutrition Education 17.2 (1985): 51-54.
Kinstler, Angela et al. “Frequent Emesis With Enternal Nutition: Are Formula Hang Times A Factor? An Evidence Synthesis”. Journal Of Pediatric Nursing, vol 26, no. 4, 2011, p. e25. Elsevier BV, doi:10.1016/j.pedn.2011.01.277.
Krause, Marie V. Food, nutrition and diet therapy. Saunders, 1979.