Over 3 days (2 weekdays and 1 weekend), I was capable of making my dietary analysis. I analysed my food intake and activity levels. Also, I found out what vitamins and nutrients I was taking. My BMI is 23.0. I’m 5′ 5″ and weigh 138 lbs. The Body Mass Index or BMI can be a useful tool. However, it may not be the best option depending on your circumstances. Because it can indicate whether you are at risk for certain health conditions, BMI is useful. Robert Shmerling stated that the BMI determines the likelihood of you developing various health conditions, such as diabetes and arthritis. It is possible to be misleading because BMI does not take into account bone density and fat distribution. It is possible for someone to be overweight or below weight, but this does not necessarily mean they are unhealthy. BMI is an indicator of health, but not the best.
MyFitnessPal is a great app. It shows that certain vitamins and minerals were not sufficient and some that were too much. Vitamins B5 & E were my most frequently insufficient vitamins. Calcium, magnesium, potassium, and a small amount of selenium were my least insufficient minerals. Vitamin B5, also called pantothenic, is important for the metabolism and absorption of nutrients. Overconsumption does not cause any harm, but you may experience symptoms of a deficiency when you don’t get the recommended daily intake of 5 mg. An underconsumption of vitamin B can cause fatigue and other symptoms such as nausea, vomiting, cramps in the muscles, and problems with walking. Burning feet syndrome is another possible symptom. Joan Blake stated that the symptoms included heat sensations, tingling, and burning on their feet. This could also disrupt sleep (Blake, Exploring Pantothenic acid section, 2019). Vitamin E is another vitamin I was not getting enough of. This vitamin protects cell membranes from damage and stops the oxidation LDL cholesterol carriers. A person needs approximately 15mg of vitaminE daily to achieve the recommended amount. Vitamin E is dangerous if taken in excess. It can cause nerve problems and muscle weakness as well as uncontrolled movement. Most people don’t over-consume vitamin-E, but I was one of those people. The main function of sodium is to regulate fluid balance, transport substances, and it’s also important. The goal of this mineral is 180 mgs sodium. This mineral can cause high blood pressure, which is what many Americans do. Hypertension can be caused by this mineral. Zinc has many functions. These functions include RNA/DNA synthesis, keeping your immune system healthy, helping you fight age-related Macular Degeneration and maintaining a healthy body. For my daily zinc needs, I need 8 mgs for women. “Stomach pains and nausea can be caused by excessive zinc intake” ( Blake, Exploring Zinc section of 2019, 2019). I have not had any severe side effects from either over- or under-consuming vitamins and minerals.
Three macronutrients are essential for our survival: carbohydrate (fats), protein, and carbohydrate (carbohydrates). The majority of calories should come from carbohydrate. Carbohydrates should make up the majority of our calories. This is because they are a form of glucose and help to regulate blood sugar levels. Your daily intake of carbohydrates should range from 45% to 65%. This should equal approximately 130 grams per day. There are many reasons humans require fats. “Fats are essential in your body for energy storage and insulation as well to aid you in absorbing fat-soluble vitamin” (Blake section, 2019, What are Fats). These functions are extremely important, but only 45% of calories come from fat. Americans stress protein as a macronutrient. However, it is only 10% of what we need. Although protein is only 10% of daily calories, it is still very important. Protein is an essential part of our bodies. Without protein, it would be impossible to repair or develop muscles and bones. Water is not a macronutrient. However, it still holds important properties. Our bodies are mostly made up of water. Water protects our tissues, joints, and spinal cords, regulates body temperatures, helps us digest and absorb, and moves waste from our bodies. Water is essential to maintain a healthy body. Women should drink approximately 9 cups of water, while men should consume about 13 cups. It is vital to keep hydrated. You should also know how much of your calories come from carbohydrates, fats, or protein.
My recommended daily caloric intake for a female of 138 pounds who wanted to maintain her weight was 1,960. My recommended protein intake was 86g. It was 213g for carbohydrates and 57g for fat. Some aspects were successful, while others had some issues. I did not consume the recommended caloric intake during all 3 days, but I did consume enough water to meet my daily minimum for each day. It is normal for me to drink water. My actual protein intake was considerably lower than my recommended amount. My recommended carbohydrate intake was higher than my actual for 1 day, and lower for 2 days. I was over-consuming fat for 2 days and under for 1 day. There are many areas that I am concerned about due to my excessive and insufficient intake of certain macronutrients. A calorie deficit could lead to weight loss of approximately 6 pounds. Side effects of my protein deficiency include nutrient malabsorption and liver problems. A poor diet can cause an unhealthy heart. Low-carb eating could also contribute to weight loss. I should eat more calories and macronutrients.
My nutrient profile revealed that I was consuming too much sodium, zinc, and vitamin E. Due to my varied legume diet, including black beans, I was also eating too much zinc. I was missing avocados and kiwis as well as spinach. This led to a deficiency in vitaminE. These areas could be balanced by consuming less legumes and processed foods, and eating more foods rich in vitamin E like spinach.
The calories I ate was greater than the calories I burned. I had consumed far more calories than I had burnt, but that didn’t mean I was in a calorie deficit. I was not in a calorie surplus but I was energy-suffering. My overall health can be affected by a positive energy balance. Ryan Andrews in All About Energy Balance states that “if we overfeed, plaques build up in the arteries. This can lead to high blood pressure and cholesterol, which can cause insulin resistance and diabetes. We can also increase our chances of developing certain types of cancer …”” (Andrews in Positive Energy Balance section, 2019, 2019). I have some lifestyle choices that can help me restore my energy balance.
My lifestyle has changed due to winter’s changes. I am now more sedentary and have an energy surplus. When I have a lot on my plate, I am less likely to prioritize being active or exercising. If I have a lot to do, it is more likely that I will eat fast food, which can be less nutritious. To make future changes, I will need to create a schedule that allows me to fit in exercise. I can eat fewer canned foods as I don’t need to and choose frozen foods. I’m a vegan, so I don’t consume any LDL cholesterol. However, I should aim to eat more whole food plant-based foods. These lifestyle changes can help to prevent diabetes and cardiovascular disease.
Andrews, R. (2018, March 19). Energy balance is a concept that focuses on the energy balance between the energy consumed through food and the energy burned through physical activity. Retrieved from https://www.precisionnutrition.com/all-about-energy-balance.
Blake, J. S. (2020). Nutrition & you. Hoboken, NJ: Pearson Education, Inc.
Raman R. (2017.08.29). 12 Healthy Foods with High Antioxidants. Retrieved from https://www.healthline.com/nutrition/foods-high-in-antioxidants#section1.
Shmerling, R. H. (2016, March 30). What’s the usefulness of the body weight index (BMI). Retrieved from https://www.health.harvard.edu/blog/how-useful-is-the-body-mass-index-bmi-201603309339.