5 Day Nutrition Analysis

Nutrition Analysis of Me from 9/19-9/23

Through these five days that I analyzed my foods, I noticed that there is a lot of nutrient that I am lacking in certain categories such as vitamin A, Magnesium, and Sodium. Sodium is not a component of the daily health category that is important because the body can function without sodium but too much can harm it. Foods that can help my diet increase the vitamin C and Magnesium is through foods such as beef, carrots, and sweet potatoes for vitamin A; although there may be too much vitamin A in those foods for my diet, they will give me more than needed. As for the magnesium, beans, rice, and green leafy foods will make my magnesium capacity fill up daily.

One observation that I noticed about when I eat is that I eat very similar foods each day, there are not many differences among my diet which should change because different foods can give different benefits even if they have the same amount of protein and fiber or calories in it. The excesses that occur in my diet consist of the iron and protein, which makes sense because since I am an athlete I eat protein before and after practice, which would raise my iron levels. Another excess is vitamin C which comes primarily from the fruits that I eat. Instead of so many fruits, I shoulds include more colorful vegetables on my plate and less fruits and carbohydrates.

Ways in which I can keep the other nutrients levels constant but raise the amount of Vitamin A and Magnesium is by adding these foods into my diet; Spinach, pumpkin seed, black beans, figs, and dark chocolate. Eating too much protein can do harm to the body because once there is enough protein for the muscles and all the energy that is needed to be burned off is burned off, then the protein is stored as fat which causes weight gain and dehydration when it takes extra water to be able to break down the proteins. If I then do not drink enough water, my mind will tell me that I am hungry again and go for more food when I am full.

One item that I notices I almost completely cut out of my diet is milk and dairy products. Dairy products contain an abundant amount of calcium and vitamin D which would be beneficial during the winter when I am inside most of the time because it is cooler outside. At the moment I get lots of vitamin D from the sun and calcium from some yogurt and the seafood that I consume, but comes winter and I will need to start drinking more milk than I do now.

Overall, my diet is healthy in a caloric standpoint because my average intake of calories a day is 1854.36 calories when the recommended amount is about 1886.25. I stay active at least five or six days a week and when I work out it will be an intense workout. Because I work out and hard most days of the week, I am constantly hungry, an athlete thing, but I do have to make sure that what I eat is good for my body. I may eat a lot of food but it is good food.

Yes I did have two slices of pie on friday night, but it was my little sisters birthday and as long as it is not every day that I am eating that food, pie will not disturb the sequence of my bodily functions immensely. Yes it will irritate some hormones such as leptin, insulin, insulin, and glucagon, but that is what all sugars do, and it puts the hormones to work. Having too much will hurt the hormones so limit the consumption of sugars and carbohydrates, both found in pie.

My average daily diets: Day 4

Bibliography:

"What Happens If I Overconsume Protein?" Healthy Eating. N.p., n.d. Web. 26 Sept. 2016.

By Hrefna Palsdottir, MS |. "Authority Nutrition." RSS 20. N.p., n.d. Web. 26 Sept. 2016.

"Magnesium — Health Professional Fact Sheet." U.S National Library of Medicine. U.S. National Library of Medicine, n.d. Web. 26 Sept. 2016.