This paper will present a diet analysis. It will analyze the intake of carbohydrate and energy balance, consumption of alcohol, and sodium. It will also look into the benefits from the diet and set goals for the improvement of the diet.
Calorie Intake & Energy Balance
My average daily intake of energy for the three days is 2344 against the recommended 2115 for a person of my age, gender and level of activity. There is a discrepancy between my level of intake and the recommended intake which could be caused by the measurement and assessment patterns in the period of diet intake. It is common that the food we eat may contain different amount of energy against the measured standard. However the discrepancy is between the recommended deviations of 100 kilo calories.
My BMI is within the normal range and therefore I would not be willing to lose or gain weight. However if I have to lose weight, I would be looking for a negative energy balance which means I would work to excrete more than I consumer. If I am looking at gaining weight, I would be looking for a positive energy balance which means I would take more energy than I lose. My current intake is above the recommended intake and therefore I am gaining weight. This is because I am having a positive energy balance.
Alcohol Consumption
Alcohol consumption can be beneficial or harmful to the body. Like other nutrients, alcohol undergoes a normal digestion process. However it is mainly metabolized in the liver and an excessive intake taxes the liver in the metabolism process. Consumption of alcohol has also been linked to other problem like shrinking of brain and fertility
Moderate drinking is a construction of safe drinking. There is not accurate description of moderate drinking but it is lower risk patter of alcohol intake. According to the Dietary Guidelines, moderate drinking is described in term no more than 1 drink per day for females and 2 drinks for male. However it should be noted that this amount is tied to the overall intake every day and not an average taken for some days. (CDC 2008) There are several risk and benefits that are associated with alcohol consumption. Moderate consumption had been associated with reduced mortality and longevity, reduced cardiovascular incidences and many others. However excessive consumption poses increased risk of liver cirrhosis
Sodium
Sodium is an important mineral nutrient that plays a crucial role in prevention of goiter and in electro balance in the body. Although it has these benefits, sodium intake also poses increased risk it taken in excess. Increased intake is likely to alter electrolyte balance and cause high blood pressure.
The major risk that is associated with high intake of sodium is increased risk of cardiovascular diseases. A high sodium intake increase blood pressure increasing the risk for stroke and other cardiovascular related complications.
As a part of a health diet, sodium intake should be monitored to avoid exposing yourself to the above mentioned risks.
Summary of Diet
From my food diary, I have found a high intake of energy rich nutrients. This comes with a positive energy balance in the body and I may start gaining weight raising my current BMI. The food group that would provide a safe intake of calorie is the carbohydrate group.
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