Paper Example on Food Record Analysis

Introduction

Adjusting once lifestyle can be hard especially when you are trying to change your mindset so as you can achieve a specific goal. There is always a lot to be considered when one is trying to change their lifestyle. Living healthy is not only to eat the right amount of food but also to make sure that the food we are consuming contains all the required minerals and vitamin need by your body to properly function. After I analyzed the most essential component of a healthy diet which include, fats, vitamins, carbohydrates, and minerals. The analysis presents the area where I'm active at and where I'm I fall short. The main aim of this analysis to help me get equipped with vast knowledge to help clients who need nutrition counseling and help gain more understanding of personal training.

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For the food record analysis, we studied this week. We learn about minerals and how they can be grouped into two major groups knows as microminerals and microminerals. For the body to function correctly it requires minerals. In my analysis is are going to discuss some of the essential minerals. Which include potassium, magnesium's, phosphorus and sodium. We also going to touch on trace minerals like zinc and iron. The first mineral to look at is the calcium. Calcium is mostly found in bone and teeth hence referred to as the most abundant mineral. One of the primary functions of calcium to help in the development of strong bones and teeth. Calcium also helps in lowering the blood pressure and also in reducing vital risk obesity and kidney stones. (Boushey, 2017) The daily recommendation for calcium is 1,000mg and I was shocked because my actual intake was only 143.76mg, and this can cause a deficiency problem. If this continues it can result in hypocalcemia which causes weak bones. But to correct this, I need to increase the intake of dairy products such as milk for lunch and breakfast. I can also include cheese and yogurt during the day.

Magnesium, on the other hand, is known as the fourth most abundant mineral found in the body. Magnesium's id mainly controlled by significant organs such as kidneys and the intestines. Magnesium plays a vital role in body metabolism and nerves system transmission. Females who starts form the age 19 are recommended to take about 310mg. my intake of the mineral is about 82.56. magnesium deficiency can cause has a significant effect on those under medication.

Sodium, phosphorus, and potassium are part of the micro minerals that we had looked at during the food report. Other than calcium, phosphorus is the second most abundant mineral in the body. It's vital for healthy teeth and bones and play a role in cell membrane structure and help in metabolism. I found my phosphorus intake to be about 700mg. (Boushey, 2017) potassium is also an essential mineral in the body it helps in electrical cell functioning and tissue and other vital organs in the body. My intake was 1467mg as compared to the actual 4,700mg which is the daily intake. Sodium is also essential in transmitting nerve impulses and helps in the contraction and relation of muscles. The body requires about 2300mg of sodium and my intake was about 2734.83mg.

After analyzing the minerals, I realized that my intake was not meeting the required mineral content required in the body. Hence, I was deficient in almost all minerals. However, in sodium, I had exceeded the actual body intake by about 500mg. if such problems are not properly treated they can cause significant health conditions. This because taking too little amount of phosphorous can cause a problem with the blood pressure by lowering it due to muscle weaknesses. (Boushey, 2017) Potassium deficiency can cause hypokalemia which can individual muscle to weaken. Potassium also causes problems with blood pressure. Despite having an excess intake of sodium, it would be vital if I reduce the intake of sodium because it can cause a rise in blood pressure. The only way to control this is by increasing the number of fruits and vegetable I consume and ensure to take fish on at least a weekly base.

Trace minerals are needed in the body in a small amount. In my analysis the first mineral to analysis was iron. Iron is earth most abundant mineral. Iron is essential in our body because it helps in the reduction-oxidation reaction in our body. (Boushey,) It is also essential in the metabolism of energy. My iron intake was estimated as 3.78mg whereas the recommended iron intake is 18mg. the last trace mineral that I analyzed was zinc which played an essential role in the immune system, growth, and development of a human body. I found out that my zinc intake was about 1.47mg as compared to 9mg required by the body. Such deficiency could cause anemia if iron lacked in my body. Zinc deficiency in my body is also dangerous as it can affect my hair and appetite towards food. The only way I could improve my consumption of the various type of seafood, fruits, vegetable, and even eggs.

Reference

Boushey, C. J., Spoden, M., Delp, E. J., Zhu, F., Bosch, M., Ahmad, Z., ... & Kerr, D. A. (2017). Reported energy intake accuracy compared to doubly labeled water and usability of the mobile food record among community dwelling adults. Nutrients, 9(3), 312.

Harray, A. J., Boushey, C. J., Pollard, C. M., Panizza, C. E., Delp, E. J., Dhaliwal, S. S., & Kerr, D. A. (2017). Perception v. actual intakes of junk food and sugar-sweetened beverages in Australian young adults: assessed using the mobile food record. Public health nutrition, 20(13), 2300-2307.