A nutrient is an element in foods that an organism uses to live and grow. Macronutrients provide the bulk energy an organism’s metabolic system needs to function while micronutrients provide the necessary functions for metabolism to be carried out. Essential nutrients for humans are the energy sources, some of the amino acids that are combined to create proteins, a subset of fatty acids, vitamins and certain minerals. A nutrient is any substance that is absorbed and either provide me with energy and enables growth, repair or proper functioning of my body.
Dietary intakes often vary by the day of the week. In particular, intakes of many foods and beverages, and thus energy intakes and macronutrient distribution, tend to be different on weekends than on weekdays.Overall Eating Pattern1) The 3-day is not my typical diet. I tried as much as possible to eat good food. I prepared my food at home and am very conscious of what l put and how l make it.
I eat a lot of African diets, which has a lot of carbohydrates, but am always eating them with a lot of vegetables. I love the way African prepared there beans which is protein. There are beans in my diet every week. The 3-day diet is like when am not in the mood to cook my typical African food, l will go western. But eating eggs and taking cereal is my breakfast food every day.2) My diet during the weekdays and weekends are different. Weekend l prepared special African food with delicious taste. Some weekend’s l will treat myself going to a restaurant to eat. Weekdays at work sometime go for Chinese food.3) Eating frequently through the day stops dips in my energy, keeps me alert and attentive. And helps prevent eating past the point of fullness. If l miss a meal, l will start to feel inactive and be unable to concentrate. The main fuel for my brain is glucose, which l get from eating foods mainly carb-rich ones. Complex carbohydrates, like fruits, vegetables, and whole grains, are the most nutritious sources of glucose because they take a longer time to digest than refined carbs. Without a normal carb supply, my blood sugar can dip too low, leaving me feeling slothful, angry, and l can’t focus. And over time l will feel tired and may sense other long-lasting effects.What influences my food choices weekends includes my mood such as knowledge, personal taste preference, mood, hunger level, health status, special diet requirements, and ethnicity. Biological determinants such as hunger, appetite, and taste. Economic determinants such as cost, income, availability. Social determinants such as culture, family, peers and meal patterns and attitudes, beliefs and knowledge about food. Eating behaviour’s cannot be understood, explained, or changed without considering the context in which individual lives. Weekend l have time to cook and experiment on different types of food especially my African food, but l tried to avoid it, because there is a lot of carbohydrates. Most weekend’s l eat the health foods which can help to lose weight. Doing the week l take some health food and fruits to work. Since have been doing this l saw a change in my weight.FREQUENCY:Are there any foods that you ate every day or almost every day? Why do you eat these foods so often? What nutritional value do they provide? I eat eggs every day, because they contain unique antioxidants and powerful brain nutrients that many people are deficient in. Eggs are so nutritious that they’re often referred to as “nature’s multivitamin.” Eggs are loaded with vitamins, minerals, high-quality protein, good fats and various other lesser-known nutrients. One large egg contains: Vitamin B12 (cobalamin): 9% of the RDA Vitamin B2 (riboflavin): 15% of the RDA Vitamin A: 6% of the RDA Vitamin B5 (pantothenic acid): 7% of the RDA Selenium: 22% of the RDAA large egg contains 77 calories, with 6 grams of quality protein, 5 grams of fat and trace amounts of carbohydrates. It’s very important to realize that almost all the nutrients are contained in the yolk, the white contains only protein. Eggs Improve my Cholesterol Profile and do NOT Raise my Risk of Heart Disease. Choline is an essential nutrient for human health and is needed for various processes in the body.How many days did you eat breakfast: I eat breakfast every morning, I fried or boil 2 eggs with tea before leaving the house in the morning. Breakfast is repeatedly described as the utmost important meal of the day, providing nourishment and energy. We should all be targeting to eat about 15″25% of our daily energy intake at breakfast. Of course, what l consume first thing in the morning is as much about mental alertness as it is about providing fuel for the body. The common advice from the health experts is to eat a considerable well-balanced breakfast, one that distributes its energy slowly over the course of the morning. Failure to eat (a well-balanced) breakfast has been documented to have a harmful influence on cognitive performance.Approximately how many litters of beverages did you drink each day? What type of beverages did you consume the most? What nutritional value do they provide? Water is essential to most bodily functions. The body has no way to store water and needs fresh supplies every day. Dehydration is life threatening to a baby and requires urgent medical attention. As adult woman l consume around two litres (eight cups) a day to prevent dehydration. The human body can last weeks without food, but only days without water. Water forms the basis of blood, digestive juices, urine and sweat, and is enclosed in lean muscle, fat and bones. Maintain the health and truth of every cell in the body, save the bloodstream liquid enough to flow through blood vessels. Help eliminate the by-products of the body’s metabolism, excess electrolytes (for example, sodium and potassium), which is a waste product shaped through the processing of the dietary protein. The digestion process also produces water as a by-product and can provide around 10 per cent of the body’s water necessities. The rest must come from liquids. Water provides the medium for transportation, acts as a solvent, participates in chemical reactions, provides lubrication and shock protection and aids in temperature regulation in the human body.Vitamins and Minerals1) What vitamins and minerals are you receiving enough of? What foods are you eating that contribute to this?I’m receiving enough from Vitamins, from Vitamin A (RAE) 1457.42Ug, Vitamin A (IU) 22,545.20 IU, Vitamin B6 3.2mg and vitamin K. I eat a lot vegetables, fruits and meat and my minerals come from Magnesium 392mg and sodium. I am eating Beans, cheese, whole grains and Nuts.2) What vitamins and minerals do you need to consumer more of? What foods could you eat to help you do this? I need to consume more of Vitamin D and Vitamin E. Eating more almonds, spinach, kale, avocado, apple fresh, banana fresh, Tomato fresh, oat meal cooked and raw seed can help me to get enough of this.Reflection:1) What did you find most surprising about your diet analysis? I was very surprised by my salt consumption, because l don’t cook with salt. But my analysis showed l consumption a lot of salt.2) What strengths does your current diet have in terms of meeting the DRI’s?My current diet varies in terms of meeting the DRI’s strengths being in the range of DRI’s in some diet and over in some diet. In Carbohydrate and Fat am in the range of DRI’s. My protein is over the DRI’s recommendation. Saturated fat is within the DRI’s range.3) What weaknesses does your current diet have in terms of meeting the DRI’sMy current diet weakness is that am consuming a lot of protein. My protein is very high compare to DRI’s recommendation. I double the DRI’s advice.4) If you were a nutrition expert reviewing your diet, what recommendations would you give? If l am a nutrition expert reviewing my diet, I will say my diet is not bad and recommend that l should reduce my protein intake to balance up with other nutrients in my diet. To increase my activities in form of exercise in a day.
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