Journal Analysis Macronutrients Example
Nourishing the body is very important. After tracking my food and fluid for three days, I now have an increased understanding of how I am taking care of my body.
Looking at the Macronutrient Distribution Report, I see that my percentages fall within the Acceptable Macronutrient Distribution Ranges (AMDR). The recommendation for carbohydrates is 45-65%; mine is at 53%. For total fat intake, 20-35%; mine is at 31%. For protein, 10-35%; mine is at 17%. This shows that I am consuming theses nutrients in the proper ratio to each other, but does not mean that I am meeting the gram Dietary Reference Intake (DRI) for each of these as we shall see.
My total carbohydrate recommendation DRI is 265-383 gm/d. I only consumed an average of 232 gm/d. This means I did not meet the DRI recommendation for total carbohydrate intake. If I continue at this intake level, I could feel increased fatigue and possibly cause my body to break down lean protein tissue in order to meet my energy needs. My fiber intake also did not meet the DRI recommendation. I only consumed 22 gm of the 25 gm recommendation. Not getting enough fiber can cause increased constipation, lack of exercising the gut, and promote the risk of getting diverticulosis when older. To improve both total carbohydrate and fiber intakes, I can add more grains such as whole wheat bread/roll, increase my intake of oatmeal, increase my serving of brown rice at dinner, and adding one more serving of fruit and two more servings of vegetables in the day.
As for sugar intake, I consumed on average 109 gm/d. I did consume 2 dessert items in these 3 days and had a few added sugars – brown sugar and honey. According to the My Pyramid Report, my Empty/Discretionary Calorie intake was above 100%. Looking at the Intake Spreadsheet Report, the milkshake by far provided the highest amount of sugar at 77 gm. I do not consume milkshakes on a daily basis, maybe once every two weeks. If I keep my milkshakes and other desserts in moderation, my sugar intake should be okay.
For total fat intake, I was within the DRI recommendation. I consumed 61 gm (52-92 gm recommended), thus I am within the recommended range. I also met the DRI recommendation for saturated fat and cholesterol intakes. For saturated fat, it is recommended I consume less than 26 gm/d; I only consumed 21.9 gm/d. For cholesterol, a DRI is no longer provided (the former recommendation is less than 300 mg/d). I only consumed 170 mg/d. I do not plan to make any changes to these nutrients.
For linolenic (omega-3) and linoleic (omega-6) fatty acids, I did not do so well. I was under the DRI for both of theses. For linolenic, I consumed only 0.3 gm of the 1.1 gm recommendation. For linoleic, I consumed only 3.1 gm of the 12.0 gm recommendation. When these are low, I may encounter a reduced production of certain hormones or a difficulty in blood clot formation. Omega-3 is also known to promote heart health. To improve my intake of omega-3, I plan to add more fish, walnuts and canola oil to my diet. To improve my intake of omega-6, I plan to add avocados, continue to use mayonnaise in my tuna salad, and increase my intakes of whole grains and corn.
Looking at protein, there are two DRI recommendations. Based upon body weight, I am above the DRI. I consumed 75 gm, whereas 45 gm is recommended (157.2% DRI). However, based upon the caloric percentage recommendation, I am within the recommended range. I consumed 74 gm of the 58-204 gm recommendation. I believe this means my protein intake is just fine. I am above my minimum need for body maintenance of tissues and functioning, but I am not too high based on the caloric amount allowed from protein. I do not plan to make any changes to my protein intake, but fluctuating up or down would be acceptable.
Overall, I feel I have a good start at meeting my macronutrients needs. And with the improvements identified for total carb, fiber, sugar, omega-3, and omega-6 intakes, I know I will be nourishing my body even better.
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