Abstract:
This journal analyzes my dietary practices, which take place over three weeks, and focuses clearly on both macronutrients and micronutrients, which, to my surprise, have a significant impact. The method to be applied requires an in-detail elaboration on the presumptions about the fullness of my dietary intake and an appropriate comparison with the recommended daily allowances (RDAs). Moreover, the analysis aims not only to advise on the changes but also to find ways to improve the quality of the diet.
Introduction:
In my effort to assess my diet’s status, the assignment’s scope is to continuously write down a detailed tabulation of the food consumed for three weeks. I will be concerned about macronutrients, micronutrients, and nutrient scores. This will determine how my dietary choices relate to Recommended Daily Allowances(RDAs). On the other hand, this study intends to sniff out any aspects requiring improvements or develop a dosage of practical adjustments to improve my eating habits.
Methods:
The methodology used in this research is carefully monitoring my daily nutrient intake from 12th February to 3rd March 2024 by the Cronometer- Nutrition and Exercise Tracking Program. This parameterized comprehensive array contained caloric intake, macros, protein and net carbs, fat, a range of vitamins and minerals, electrolytes, and a spectrum highlighting minerals and vitamins. We have set national levels as the basis of comparison based on the WHO and USDA data, which are very reliable and real. The benchmarks used are reliable and valid.
Results:
My mean caloric intake for three weeks was 2135 kcal, corresponding to a decent alimentary regime. My discipline in sticking to the macronutrient targets covering macro-nutrients is worth commendation since my diet’s correct distribution of essential nutrients shows an amazing accuracy of 97%. The commitment conveys that a chronic endeavor has been carried out to maintain a nutritionally balanced protein, carbohydrate, and fat ratio.
Diving into further detail of the dietary analysis, it came to my attention that the intake of micro-nutrients was the area that checked the most boxes despite the micronutrient score being commendable in most categories. This conveys that good nutrition is important for overall health and well-being and is experienced due to the appropriate consumption of vitamins, minerals, electrolytes, and other important nutrients.
However, data analysis also pointed to greater variations in daily diet than for RDAs. The folate and vitamin C intake was unusually high and significantly more than recommended for their age, whereas vitamin B12 was exceptionally high and 813% above what is recommended. However, surpassing the RDA may appear positive because it may increase the overall intake of nutrients we take into our bodies. However, substantially surpassing the recommended levels raises concern that such a significant deviation from the regular RDA may have adverse effects or put our diet out of balance. Thus, it is important to be adequate, but not excessively, in consuming these nutrients to prevent the negative health outcomes they may cause.
While omega-3s was my strong suit, with a score of 100%, my intake of antioxidants was at a moderate decrease, scoring at 77% of the recommended levels. Antioxidants are the major compounds that can detoxify free radicals, negatively impact our bodies, and increase the chances of chronic diseases. Thus, the sub-optimal level of antioxidant intake should be considered a serious hygienic help. Therefore, a consequent effect should be taken to incorporate more foods rich in antioxidants in my diet.
On the other hand, new revelations showed the regularity with which the targets were practiced and, to the author’s surprise, negligible difference in the amount of energy expended compared to the amount of produced calories. This, therefore, shows that the equilibrium, favorable energy-wise, facilitates overall health persistence and stability in terms of weight.
By and large, my food consumption is by micronutrient and macronutrient ratios, yet there is some margin of error for certain nutrients and the insufficiency of antioxidant sources. These discrepancies highlight the need to regularly adjust my diet to achieve nutritional efficiency and promote optimal health and well-being.
Discussion:
The quality of meeting macronutrient and micronutrient goals in my dietary intake data pattern indicates the balance of my diet and intentional decision-making around dietary choices. In this regard, very considerable deviations from the Recommendations of Daily Amounts (RDAs) for some nutrients have some drawbacks and indicate that everything should be considered carefully as a balance. What a person eats has to be in moderation and balance for good health.
Although all data collected confirms that rates of vitamin B12, vitamin C, and folate intake are above the recommended daily allowances, there is a fear that such high levels of intake may develop into nutrient toxicity if they continue to be sustained. Though science shows that these nutrients can produce multiple physiological benefits, their excessive intake may create health problems. For example, there are reports of gastrointestinal discomfort and diarrhea even at doses of 2000 mg per day, higher than the tolerable upper intake level set by the National Institutes of Health. Additionally, although vitamin B12 levels are more than normal and are not associated with a risk of adverse effects, a long-term intake of more than due amounts may lead to undesirable consequences such as neurological symptoms (NIH 2021). Consequently, there is a need to practice caution and moderation in consuming these vitamins to avert health problems.
In addition, given a low score for antioxidants in the dietary intake history, it deserves attention, as antioxidants are crucial to reducing excess oxygen, which may cause chronic diseases. Recent research evidences the influence of oxidative stress on forming different health expressions, such as cardiovascular diseases, neurodegenerative disorders, and cancer (Gülcin, 2020). Among all the diet strategies, increasing the intake of antioxidant-rich foods such as fruits, vegetables, nuts, and even seeds, to name a few, can help improve antioxidant levels in the body so that it can be able to neutralize oxidative stress and prevent its corresponding damage (Pandey & Rizvi, 2009). Integrating a mixture of varied antioxidant fruits, vegetables, and beverages into my diet will increase the antioxidant score and help overall health and feel-good.
Conclusion:
Overall, the diet provides intake of all nutrients as desired, which leaves a moderate area for improvement. The propositions suggested are to limit excessive intake of nutrients above the recommended levels and to include foods rich in antioxidants in the diet more. These alterations allow for nutritional balance and encourage healthy long-term living. Although the restrictions on the intake of macronutrients and micronutrients can be rightfully considered a good practice involving a proper and balanced diet, the deviations from the recommended daily allowances (RDAs) for certain nutrients and the comparatively poor result of antioxidants indicate the need for adjustment, intended to improve the nutritional status and to create the bases for the future good health.
References:
Gülçin, İ. (2020). Antioxidants and antioxidant methods: an updated overview. Archives of Toxicology, 94(3), 651–715. https://doi.org/10.1007/s00204-020-02740-7
National Institutes of Health (NIH). (2021). Vitamin B12. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
National Institutes of Health (NIH). (2022). Vitamin C. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
Pandey, K. B., & Rizvi, S. I. (2009). Plant polyphenols are dietary antioxidants that are beneficial for human health and disease. Oxidative Medicine and Cellular Longevity, 2(5), 270–278. https://doi.org/10.4161/oxim.2.5.9498
write