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The Effect of Diet on the Human Body

Running Head: DIET ANALYSIS 1

DIET ANALYSIS 21

Diet Analysis
Name
Institution
Professor
Course
Date

Introduction
Diet is an important aspect of our daily lives. It represents the food intake by a person and is useful in controlling one’s weight (Diet analysis, 2007). Diet influences the performance of a person and their well-being physically and mentally. Diet can be considered healthy if it is balanced. This means that it consists of carbohydrates, proteins, vitamins and fats in the right amounts. Eating properly comes with benefits including improving the state of one’s skin, enabling one to acquire energy to carry out their day to day activities and enabling one to maintain body weight that is healthy. A proper diet also enables one to keep healthy. There are many diseases associated with one’s diet and lifestyle such as cancer, stroke and heart attacks. Eating well enables one to avoid all these diseases.
There are a large number of people with obesity in our world today. This is due to consuming a lot of calories and not burning enough so as to maintain a healthy weight. Most people have the notion that being young is all about having fun and so they eat all kinds of fatty foods at a young age and do not really work out believing that the best time to work out is when one is older and there are more risks of getting diseases. What they fail to understand is that eating healthy should start from a young age as what you eat now could also influence your health in the future. For instance, taking a lot of sugary foods from a young age puts one at risk of acquiring diabetes especially if the body is not able to produce adequate insulin. Diabetes is not a curable diseases so once one has it, they have to deal with taking medication for the rest of their lives. It is important that young people be educated on the importance of eating healthy and exercising.
In our case study, we have Mary, a female of height 7ft 5inches and weighing 150 pounds. Her one week diet consists of three meals per day and a snack at the end of the day (breakfast, lunch, dinner and snack). Her Body Mass Index (BMI) is 23.5 and she is an active person. I am going to give information on Mary’s nutrition and activities and then carry out a diet analysis.
My Food List Report
This represents the foods that Mary consumes for seven days and the calories in each food.
Amount
Item
Calories

Day 1

1cup
Fruit salad
120

5 oz
Whole-wheat bagel
220

1 cup
Coffee
90

2 slices
Peanut butter sandwich
300

1 oz
Pretzels
100

5 oz
Chicken, baked
101

½ cup
Tuna salad
480

¾ cup
Mashed potatoes
108

1 cup
Broccoli
27

8 cups
Distilled water
0

8 oz
Low-fat yoghurt
100

1
Plum
250

Total
1896

Day 2

1 plate
Bacon, egg, cheese sandwich
200

1
Pear
50

8 fl oz
Skim milk
120

1 cup
Coffee
90

2 slices
Wheat bread sandwich with turkey filling
480

1oz
Tortilla chips, baked
200

1
Apple
70

1 cup
Ice cream
150

1
Peach
60

8 cups
Distilled water
0

2 slices
Cheese pizza
560

1 ½ cups
Tossed salad
80

Total
2060

Day 3

1 ½ cup
Cooked oatmeal
200

8 fl oz
Skim milk
120

1 cup
Coffee
90

1 ½ cup
Minestrone soup
250

5
Crackers, whole-wheat
160

2 oz
Cheese
183

4 oz
A hamburger, whole-wheat buns
346

1 ½ cup
Baby spinach
30

½ cup
Orange slices, fresh mandarin
115

2 oz
French fries
300

2 tbsp
Hummus
75

6 inch
Pita bread
150

8 cups
Distilled water
0

Total
2019

Day 4

1 ½ cup
Bran flakes
170

8 fl oz
Skim milk
120

1 cup
Coffee
90

1 ½ cup
Macaroni and cheese
200

6
Cookies, Oreo
100

6 oz
Low fat yoghurt
100

2 tbsp
Granola
200

1 ½ cup
Chinese food
250

1 cup
Rice, white
205

1 cup
Wonton
175

¼ cup
Noodles, fried
300

8 cups
Distilled water
0

Total
1910

Day 5

3
Pancakes
150

2
Bacon slides
175

1 cup
Coffee
90

½ cup
Tuna salad
480

2 oz
Roll
100

1 cup
Green salad
100

1
Orange
115

5 oz
Baked salmon
450

1 cup
Zucchini
75

1 ½ cup
Wild rice
150

10
Crackers, whole-wheat
160

8 cups
Distilled water
0

Total
2045

Day 6

1
Bagel, whole-wheat
220

2 tbsp
Peanut butter
280

1
Banana
105

1 oz
Bran flakes
170

4 oz
Orange juice
112

½ cup
Baby carrots
245

1 cup
Fat free milk
120

1 oz
Crackers, whole-wheat
160

1 cup
Brown rice pilaf
273

½ cup
Green beans
130

1
Roll
100

8 cups
Distilled water
0

Total
1915

Day 7

1 cup
Fruit salad
120

5 oz
Bagel, whole-wheat
220

1 oz
Bran flakes
170

8 fl oz
Skim milk
120

1 cup
Coffee
90

5
Crackers, whole-wheat
160

½ cup
Tuna salad
480

2 oz
Cheese
183

2 tbsp
Granola
200

1 ½ cup
Chinese food
250

1 cup
Mixed berries
90

8 cups
Distilled water
0

Total
2083

This brings Mary’s average calorie consumption per day to 1990. Her total calorie consumption in the seven days is 13,928. Therefore, her average calorie consumption per item is 166. Given Mary’s profile information, she needs to consume an average of 2026 calories per day if she would like to lose weight, 2532 calories per day if she would like to maintain her weight and 1519 calories per day if she would like to lose weight very fast. It is indicated in her profile that she has no weight change and that it is best that she does not exceed two pounds per week so as to maintain her weight. From her average calorie consumption per day, she is way below the amount that she needs to consume to maintain her weight. Her average daily calorie consumption is equivalent to that of a person who wants to lose weight.
From the food list report, it can be seen that Mary tries to incorporate something healthy in her diet by taking eight glasses of water per day. Water is very significant in the diet. Hydration affects the physical performance of a person. During activities such as jogging and even simple day to day activities, the body loses water in form of sweat and it is therefore important to make up for this loss by drinking more water. Dehydration may alter the body’s temperature levels and cause one to feel exhausted. This makes even simple activities be troublesome both physically and mentally.
Water is also important in the functioning of the brain. Studies have shown that water loss as little as 3% affects the functioning of the brain. It affects the mood of a person and also increases the occurrence of headaches. Water may also help in dealing with constipation. Constipation is a condition that does not allow one to pass stool that is hard and full of lumps thereby making the process painful and tedious. It is mostly as a result of not taking adequate fiber and water in the diet. Once one has constipation, increasing water intake can help one to deal with it. It has also been shown that an increase in the intake of water helps one to lose weight. This is owing to the fact that drinking water makes one feel satisfied and also improves the metabolic rate of a person. Therefore, the incorporation of eight glasses of water a day by Mary in her diet serves as an important factor in eating healthy.
My Plate Food Guide
This is a graphical representation of the comparison between the food list and the latest USDA Dietary Guidelines.

The above graph compares the recommended intake of various food groups to the food intake by Mary. It is evident that Mary’s diet is not proper as her food intake is below the amount that is required by the USDA Dietary Guidelines. The USDA Dietary Guidelines recommends that one should aim for four to five whole grains per day and eight teaspoons of oil per day. It also recommends that extra fat and sugars should be limited to 410 calories. It also recommends a variation of vegetables in one’s diets: dark green vegetables, orange vegetables, starchy vegetables, dry beans and peas among other vegetables.
Grains are very beneficial to our bodies especially whole grains. They offer the body a lot of nutrients and vitamins including iron and thiamin. Grains are also useful in reducing the levels of cholesterol in the blood and therefore enable one to avoid diseases such as hypertension. They also provide fiber and therefore enable one to avoid constipation. Grains have folic acid which helps in the formation of red blood cells. They also increase satiety and therefore help in weight loss. Grains may also help in preventing defects of the neural tube when taken by expectant women.
Vegetables and fruits are also beneficial in the diet. They are important in prevention of diseases. Vegetables and fruits contain vitamins and minerals that play different roles in our bodies. They have fiber which is important in prevention of diseases of the heart. Fruits that have a lot of potassium such as bananas function in preventing kidney stones. Fruits and vegetables also aid in managing one’s weight as they have low calorie content.
Dairy products such as milk are commonly known to help in the process of bone formation. They also help in preventing diseases such as heart attack and strokes. Among the dairy products, there are those that have a lot of fat and there are those that are low-fat. It is important to select carefully the kind of dairy products that one consumes as those that have a lot of fat lead to the presence of a lot of cholesterol in our blood which may result in coronary diseases.

Nutrition Facts
A nutrition facts label enables one to ascertain the amount of nutrients present in a single serving. Below is a format of Mary’s diet analysis as a nutrition facts label.
Nutrition Facts
Serving size(209g)

Amount per serving

Calories 360 Calories from fat 100

% daily value

Total Fat 11g 17%

Saturated Fat 3.5g 18%

Cholesterol 55mg 18%

Sodium 1140mg 48%

Total carbohydrates 35g 12%

Dietary fiber 2g 8%

Sugars 7g

Proteins 28g

Vitamin A 25% Vitamin C 4%

Calcium 25% Iron 15%

*percent daily values based on a 2000 calorie diet

It is a representation of calorie and nutrient amounts that should be taken in one serving which is about 209 grams (Mayfield, 2006). This will guide Mary and ensure that her diet is healthy, well-balanced and is based on whether she wants to gain weight, lose it or maintain it and by how many pounds.
In a serving of food which is about 209 grams, the label indicates the amount of nutrients that should be present in that serving. Her diet should consist of little amounts of cholesterol, sodium and fats and have more carbohydrates and proteins. The percent daily values show the percentage of nutrients contained in a serving that should be consumed by Mary on a daily basis.

Calorie Assessment
This shows the amount of calories consumed by Mary.
Calories to maintain current weight

Calories to maintain current weight
2532

Calorie adjustments for weight change of 0lb(per week)
0

Goal calories
2532

Average Daily Intake and Expenditures

Average intake
1990

Average expenditure
3196

Calories for the day
Goal
Intake
Assessment

Total calories
2532
1990
Below goal

Carbohydrates(45-65% calories)
1139-1646
750
Below goal

Proteins(10-35% calories)
254-886
300
In range

Fat(20-35% calories)
506-886
450
Below goal

From her calorie assessment, it is clear that Mary is consuming less carbohydrates, calories and fat than her goal. Her protein consumption is within range. Her food consumption is more likely to make her lose weight than maintain it.
Calories are important for our daily living. Calories aid in measuring the amount of energy that different foods contain. The body uses the energy for day to day activities and also activities that require extra strength such as lifting heavy weights. Calories are therefore important in giving an energy boost. They also help in weight maintenance. Taking a lot of calories leads to an increase in weight while taking less calories leads to a decrease in weight. Taking just the right amount of calories aids in maintaining one’s weight. This amount of calories one needs to gain, lose or maintain weight can be determined through calculation using profile information such as height, weight, activity levels and BMI.

Meal Assessment Report
This shows the sources of proteins, carbohydrates and fats by meal.

From the above graph, it can be seen that most calories in Mary’s diet is from dinner followed by lunch then breakfast then snack. This shows that her feeding habits are correct. The amounts of calories that she obtains from these meals are not far from each other except for snacks which have a very low amount of calories.
Calories are important in the diet. An intake of very low amounts of calories may affect one’s health. It means that one acquires limited nutrients. A diet with very low amounts of calories leads to an increase in stress levels due to the production of cortisol. This prompts the body to conserve energy. The stress associated with low amounts of calorie consumption leads to weight gain rather than weight loss in the long run.

Mary’s protein is mostly from her dinner and this is followed by lunch, breakfast then snack. This shows her good feeding habits.
Protein is an important part of the diet. It is found in different foods such as eggs, beans, milk, and meat among others. In the body, proteins are converted to amino acids which are required by the body. Amino acids are present both in plants and animals that contain protein. Amino acids can be classified into three groups which are essential, non-essential and conditional. Essential amino acids are those that are not produced by the body and therefore need to be obtained from food. Non-essential amino acids are those that are produced by the body in the process of breaking down proteins. Conditional amino acids are those that are only required at certain times, for instance, in case one contracts a certain disease.
Proteins are useful in muscle building. Muscles may be damaged after some physical activities and therefore proteins become useful after such activities. Proteins also give satiety and are therefore useful in weight loss. This is especially true for foods that contain a high amount of proteins. Once they make one feel satisfied, it prevents a person from consuming more food and therefore makes the process of weight regulation much easier. Proteins are also useful because it is a structural compound. It is used in the formation of keratin which aids in the formation of nails and strengthens hair follicles. It also forms substances such as fibrin which plays an important role in blood clotting.
Proteins enable the brain to function properly. They are useful in formation of hormones and enzymes which aid in the function of brain through message transmission and activation. Amino acids also aid the brain in focusing and therefore proteins are important in the process of learning. Proteins also help in the formation of strong bones. Amino acids also help in the process of balancing hormones and therefore proteins play an important role in lightening one’s mood.

The above graph shows that the amount of carbohydrates that Mary obtains from breakfast, lunch and dinner is fairly equal. Carbohydrates give energy and are therefore an important constituent of one’s meal. There are a lot of activities that a person carries out throughout the day and energy is needed to enable a person to carry out these activities properly.
Carbohydrates are of different types. There are three main categories: Starch, sugar and fiber. Starch, which is the most complex form of carbohydrates, can be found naturally in foods such as peas. Sugars are carbohydrates in a simple form. They are in foods such as milk. Sugars can further be classified into fructose, sucrose and maltose. Fibers are mostly found in whole grains. They are useful in aiding the process of digestion and also preventing constipation.
Carbohydrates are present in foods such as maize, rice, bread and millet among others. Carbohydrates act as the core sources of energy for the body. Carbohydrates also provide fiber in the diet which is useful in the prevention of constipation. Carbohydrates with low fat help in the prevention of heart diseases such as heart attacks. Carbohydrates are also known for their satiety characteristics. They make one feel full on consumption of a little of it and therefore help in weight management. This also serves useful in prevention of conditions such as obesity.

From this graph, it can be seen that a large amount of fat in Mary’s diet is obtained from lunch rather than dinner like in the other cases.
Fats can be obtained from animals and plants. Examples are olive oil and fat from sheep and fish. Fats are important in the body but when consumed in large amounts may do the body more harm than good. Fats are useful in muscle building. They aid in production of hormones which prevent the breakdown of muscles. Fats also aid in reproduction as it regulates the production of hormones that deals with genes. Fats play an important role in the body by providing an insulative layer which keeps the body warm. Fats also help in holding some organs in place and preventing shock such as the eye sockets. Fats are broken down in the body to fatty acids and glycerol. Glycerol enables the storage of fatty acids for later times when the body needs energy. Fats also help the body to have an immune system that is strong. Lauric acid, which is found in some fats, is useful in the body as it serves as an antibacterial. This property enables it to fight against bacteria in the body. Fats (healthy fats) also prevent Osteoporosis which is a condition that causes the bones to be easily breakable. They do this by making the bones stronger.

Activity Summary
This shows a list of activities done by Mary and the amount of calories lost from each activity.
Day
Duration
Met
Exercise
Calories

Day 1
30 min
3.3
Walking 3 mph
243

2 hours
8.0
Occupation
1143

6 hours
1.0
inactivity
0

30 min
1.5
Self care
0