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Nutrition/Physical Activity - Essay Example

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Therefore, it is vital for a person to understand their nutritional requirement before adjusting their dietary needs. Other than these requirements, the National Academy of Sciences has its own recommendations that everyone needs as per the Dietary Reference Intakes (DRI) (Wolfram, 2008). The DRI considers different stages and requirements for healthy foods and nutrient as well the necessary activities. However, the DRIs are never designed for persons with chronic illnesses or high-risk illnesses that may be due to genetics, age, or lifestyle factors including among others: alcohol intake, smoking, and strenuous exercises. Hence, everyone must make his or her nutritional judgments based on their nutrition requirement and their health information. Analyzing the Nutrient, Food Groups and Calories Report Proteins From the nutrients report, 1993 calories of the 2000-targeted calories was measured and this translated to 98g of protein that gave 20 percent of the calories. Despite of the calories produced by the protein measured, the intake was within the required range, the actual average protein eaten was high above the range (Wolfram, 2008). The eaten protein produced 20 percent calories that was within the recommended range of 10 to 35 percent. Food Groups Notably, protein is usually made up of amino acids that are essential for growth and maintenance of enzymes, hormones, blood cells, and tissues. The main sources of protein include poultry, fish, meat, eggs, and milk products. Moreover, grains, vegetables, legumes, fruits, nuts, and seeds have certain amounts of protein. About ten to fifteen percent of daily calories often come from protein. Therefore, the registered over intake of protein may have resulted from over consumption of grains and refined grains (Simopoulos, 1997). Hence, to reduce or regulate the protein intake, I shall reduce the intake of grains and refined grained to 6 and 3 pounds a week. Fibers The indigestible carbohydrates are often referred to fibers. They are usually vital for general health. There are usually two types of fibers including soluble and insoluble. The insoluble fiber acids often help with the digestive process and it can help in preventing hemorrhoids and protect me from the lower bowel cancer. Food Groups The main sources of fiber include brown rice, broccoli, and whole grain cereals. On the other hand, the soluble fibers often help in reducing cholesterol thereby reducing an individual’s risk of arterial diseases including the risks of heart (Wolfram, 2008). They are found in oats, beans, peas, citrus fruits, and vegetables. The general recommendation for the intake of fiber is in the range of 25g to 30g per days and they should be taken from different sources (Contento, 2011). The nutrient reported shows I consumed 23g of the dietary fiber. This quantity is slightly below the required amount; therefore, I will increase the intake of peas and beans from the current 0 cup to 1.5 cups a week towards boosting fiber content in my body. Additionally, I will increase the intake of nuts, seeds, and soy from the current 1 ounce to 2 ounce a week. Fats Fats are usually essential parts of nutrient since they are sites where the body stores energy that it uses to insulate itself from rapid heat loss (Simopoulos, 1997). Moreover, fats are used to produce hormones, absorbing certain vitamins, as well as cushioning vital organs including kidney and liver. Fats ...Show more
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Nutrition and Physical Activity Name Institution Nutrition and Physical Activity Introduction Everyone needs essential nutrients including carbohydrates, amino acids, essential fatty acids, and 28 vitamins as well as minerals towards sustaining life and health…
Author : stanleykulas
Nutrition/Physical Activity
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