3 Day Food Intake Diary SCI/220 Human Nutrition Professor Jessica Marshall May 11, 2013 Wednesday Breakfast: Mushroom Omelet (8 egg whites, ? cup mushrooms, 2 tbsp green onion, ? Roma tomato chopped, 3 oz low-fat cheddar cheese) 298 calories, 50g protein, 8g carbohydrates, 6g total fat Cottage cheese 100 calories, 12g protein, 5g carbohydrates, 2. 5g fat 5 strawberries 260 calories0g protein, 0g carbohydrates, 0g fat Lunch: Chef Salad (4oz turkey breast, 4oz ham, 3 oz fat-free mozzarella cheese, ? Roma tomato, 2 cups romaine lettuce, 1oz avocado, 3 tbsp low fat ranch dressing) 452 calories, 74g protein, 18g carbohydrates, 9g total fatDinner: 8oz salmon 460 calories, 24g protein, 8g carbohydrates, 30gs fat ? cup asparagus 80 calories, 4g protein, 12g carbohydrates, 2g fat ? cup rice 150 calories, 4g protein, 33g carbohydrates, 1g fat Thursday Breakfast: Cheese Scramble (8 egg whites, 3tbsp skim milk, 3 oz mozzarella cheese, salt and pepper) 388 calories, 53g protein, 8g carbohydrates, 7g fat 1 grapefruit 41 calories, .
8g protein, 10g carbohydrates, . 1g fat Lunch: Tuna Salad (8oz canned tuna, 1oz low fat mayo, ? tps lemon zest, squeeze of lemon, 2 tbsp shredded carrots, 2 tbs chopped celery, 2 tbs chopped green onion) 337 calories, 59g protein, 8g carbohydrates, 7g fatDinner: 8oz chicken breast 258 calories, 38g protein, 0 carbohydrates, 10g fat Lemon dill sauce 58 calories, 3g protein, 5g carbohydrates, 0g fat 2 cups Vegetable soup 49 calories, 7g protein, 10g carbohydrates, 0g fat Friday Breakfast: Spinach Scramble (1/2 cup diced Roma tomato, 1 cup spinach leaves, 8 egg whites, 3oz feta cheese, 1 tbsp basil) 384 calories, 42g protein, 12 g carbohydrates, 18g fat 1 grapefruit 41 calories, . 8g protein, 10g carbohydrates, . 1g fat Lunch: Chicken Salad (8oz shredded chicken, 2oz low-fat mayo, 1 tbsp Dijon mustard, 2tbs green onions, ? tsp black pepper, ? sp dill, ? cup celery) 345 calories, 43g protein, 14g carbohydrates, 12g fat Dinner: Texas Roadhouse 10oz ribeye 364 calories, 28g protein, 0g carbohydrates, 22g fat Loaded baked potato 410 calories, 0g protein, 30g carbohydrates, 15g fat House salad 121 calories, 9g protein, 14g carbohydrates, 5g fat 2 dinner rolls 452 calories, 10.
4g protein, 55. 4 carbohydrates, 22g fat 3 Blue Moon draft beers 684 calories, 12g protein, 75g carbohydrates, 0g fat Because of the type of workouts I follow, I require myself to follow an extremely strict diet that accompanies my workout regimen. The diet is ased on how tall I am, how much I weigh, how old I am, and how much exercise I complete each day. Because of this, I have an extremely well balanced diet. Each day I receive an adequate amount of protein, carbohydrates, and lipids.
When looking at the foods that I consume, it is easy to see that most of the protein is coming from chicken and fish, most of the carbohydrates are coming from fruits and vegetables, and most of the lipids are coming from dressings and other items I add for flavor. Friday night was a cheat night for me. Because of this, most of my fat intake came from my protein and the bread I ate.Unlike the rest of my days, a majority of my carbohydrates came from bread and beer rather than fruits and vegetables.
According to my dietary reference intake, I should be consuming between 417 and 602 grams carbohydrates, around 82 grams of protein and between 82 and 144 grams of fat. My diet, when I follow it, keeps me right along with these guidelines. My diet does have me taking in a lot less carbohydrates than what my dietary reference intake recommends. In order to adjust for this, I could add more grains to my diet or add more fruits to either breakfast or lunch.
Sometimes my protein is over the recommended amount.I could decrease this by taking out some of the chicken or fish in my diet. However, based on the amount of heavy lifting I do when exercising, I would not want to do this very often. Also, I should try and stay away from the alcohol.
I do not consume a lot but most of my carbohydrates should be coming from grains and fruits rather than alcohol. The protein that I eat is complete. This is important because it means that it contains adequate amounts of all of the essential amino acids that should be incorporated into a diet. Because most of my protein comes from meat and fish, it is complete. How much of your daily-recommended protein, carbohydrate, and lipid intake did you achieve? Were you surprised by the number? If your macronutrient intake is insufficient, what might you do to bring it into the recommended range? Provide specific recommendations.
Macronutrient intake ranges Is macronutrient intake within the recommended range important? What are the effects of too much or too little of a macronutrient? What happens if you consistently eat too little protein? What happens if you eat too few carbohydrates? What happens if you eat too few lipids? Fiber intake rangesDoes your fiber total meet 100% of the recommendation for you as calculated at the iProfile website? Do you think your intake was too high, too low, or just right? Provide a rationale. Does your diet meet the minimum number of servings of foods from each fiber-containing group? If not, which of the fiber-containing groups—fruits and vegetables—fell short of the recommended intake? Which specific foods provide the most fiber in your days’ meals? Which provide the least? Identify trends in your food choices that might affect your fiber intakes. Dietary modifications Are you able to identify any patterns or trends within your diet?If so, what are they? What changes might you make among your vegetables, fruits, meat and meat alternatives, or grain choices to increase the fiber in your diet? Do your meals include fiber-rich bean dishes, such as chili, beans in a salad, or split-pea soup? If you drink fruit juice instead of eating whole fruit, what might happen to the fiber content and calorie content in your diet? How might insufficient or excessive amounts of proteins, carbohydrates, fats, or fiber contribute to health or illness? Provide examples. Cite three references other than the course textbooks. Format your paper consistent with APA guidelines.
