Paper Example on Fat and Protein Consumption

Introduction

My intake of proteins is very high above the recommended daily intake. Proteins are the building blocks for growth and maintenance of the body, and they also provide structure and stiffness to the cells to maintain their shape. Proteins have other numerous advantages to the body, but I am consuming too many in a day. Too much protein consumption could cause weakening of bones and create heart-unhealthy fat.1 A high protein diet is also associated with kidney stones and heart disease. I should cut down on my protein consumption to maintain a healthy diet.

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My intake of saturated fats was 25.11g against a daily recommendation of 24g showing that I was within the appropriate range. Saturated fats are solids at room temperature and mostly made up of saturated fatty acids.2 Consuming too many is bad for the heart, and hence I should maintain my current rate.

I consumed 17.84g of monounsaturated fats against a daily target of 22.5g. I was below the recommendation by about 5g. These fats are liquids at room temperature and mostly made up of unsaturated fatty acids.1 Unsaturated fats are considered to have health benefits and hence I ought to increase my consumption.

My consumption of polyunsaturated fat was 25.21g against a recommended intake of 44.7g, which is a shortage of about 19g. They contain less hydrogen than monounsaturated fats and are healthy for the body hence I should increase consumption.

My consumption of fat was 114.09g, and the recommended intake is 70g. Fats are primary fuel sources for the body since they are stored calories.1 Fats act as a protective cushion for organs, nerves, and bones. They also allow the body to absorb fat-soluble vitamins D, A, K, and E as well as carotenoids with antioxidant properties.2 Too much fat is unhealthy since it contributes towards obesity and heart disease.

My consumption of Omega 6 was 19.7g against a recommended intake of 12g. Omega 6 is a type of polyunsaturated fat also knows a linoleic acid. Omega 6 contribute towards normal growth and prevents the skin from inflammation. It also makes substances that help with inflammation, clotting, and blood pressure.1 My consumption is higher than it the average hence I should adjust it slightly.

My Omega 3 consumption was 5.3g against a recommended average of 250mg. Alpha-linoleic acid, as it is also known, aids the proper functioning of the nervous system and brain. It also manufactures substances that reduce the risk of diabetes, stroke, and heart disease. Omega 6 and Omega 3 should be consumed in the recommended amounts. When Omega 6 is more than Omega 3, can prevent the conversion of Omega 3 to DHA.1

My cholesterol intake was 498.68mg, and the recommended intake is 300mg showing that I was consuming excess quantities. Cholesterol is the precursor for bile acids, Vitamin D, and a core part of cell membranes.1 Too much dietary cholesterol is unhealthy.

My trans fat consumption was 0.4g against a recommendation of less than 2g a day. Food manufacturers create these facts via hydrogenation. They are bad for heart health since they raise the LDL cholesterol and lower the HDL cholesterol levels.1

Improving my Fat and Protein Consumption

I should reduce my protein consumption by cutting down on protein-rich salmon and sandwiches.

I could also improve my protein consumption by introducing dried beans as an alternative since they also contain fiber.

I can improve my consumption by cutting down on salmon and tuna sandwiches which are rich in Omega 3 and consuming fresh fish.

I should increase consumption of polyunsaturated fats by introducing soybean oil in my diet.

I can improve my fat consumption by reducing the tuna sandwiches and introducing healthy alternatives like flaxseed and nuts.

I should introduce low-fat dairy products and lean meat in my diet to keep my fat levels low.

I can lower my cholesterol intake by cutting down on the animal-based sandwiches and consuming more vegetable-based foods.2

References

Blake JS, Munoz KD, Volpe S. Nutrition: From Science to You. 4th ed. Boston, MA. Pearson; 2019. ISBN: 9780134668260

Fat: What You Need to Know. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/11208-fat-what-you-need-to-know. Published 2018. Accessed October 14, 2018.