Food Journal
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Introduction
Fran Lebowitz once said, “Food is an important part of a balanced diet” (Moncur (Comp.)). Despite his cynicism, he makes a valid point. I frequently base my food consumption choices on taste then I rely on my multi-vitamin to supplement my poor food choices. Throughout this examination, the protein and fiber content of my food choices for one day will be thoroughly examined.
Protein
Protein accounts for more than 50% of dry human body weight (Angheli). Therefore, protein is a vital part of our diet. On the day I kept a food journal, I consumed over four times the daily recommendation. The Center for Nutrition Policy and Promotion (CNPP) recommended I consume 46 grams in a day; however, I consumed 185 grams of protein.
Decrease Protein Intake
Overconsumption can be just as unhealthy as under consumption. On this particular day I could have changed my diet to decrease my protein intake by not drinking so much milk, not eating the large order of French fries or twice baked potato and not eating the 10 ounce steak. Although this wouldnt decrease my protein intake to 46 grams, it would greatly reduce my protein intake on this particular day.
Protein Enriched Foods Consumed
I consumed many foods which provided my body with protein. Some foods, such as the chicken sandwich and 10 ounce steak are obvious protein enriched food. However, I didnt realize some foods in my diet contained so much protein; for example, the 5 glasses of 2% milk consumed amounted to a startlingly 40 grams of protein, the two cups of peas contained 16 grams of protein, and the three cups of cereal contained six grams of protein.
I didnt realize some foods I ate even contained protein. I consumed a large order of French fries which contained 5 grams of protein, 10 strawberries which contained 1 gram of protein and the twice stuffed baked potato which contained 10 grams of protein.
Complete/Incomplete Proteins
My diet consisted of both complete and incomplete proteins. The following foods contained complete proteins: the 10 ounce steak, the chicken sandwich and the five cups of milk. The following foods contained incomplete proteins: the three cups of cereal, the large order of fries, the twice baked potato, the two cups of peas and the 10 strawberries.
Dangers of too much protein
The saying, “You cant have enough of a good thing” does not apply to protein consumption. A diet high in protein, such as mine, increases a persons risk of developing coronary heart disease, diabetes, strokes, osteoporosis and a number of types of cancer (2008). Additionally, excessive protein consumption puts the eater at a higher risk of kidney and liver ailments (2008). Due to these health factors, I must decrease my protein consumption.
Dangers of too little protein
While attempting to decrease my protein intake, I must be cognizant not to eliminate protein from my diet altogether. A lack of protein could lead to protein-energy malnutrition. Protein-energy malnutrition is a life threatening situation which could result in brain damage (2008). Although, protein is a vital part of the diet is should not be a person only focus.
Fiber
Fiber is a fundamental part of our daily diet. A high fiber intake will reduce cholesterol levels, ensure bowel regularity and treat irritable bowel syndrome. Additionally, a diet high in fiber has been known to help prevent cancer (Carter, 2007). Fortunately, my fiber intake of 33 grams exceeded the CNPP recommended amount of 25 grams per day.