Macronutrient Intake Analogy

Macronutrient Intake Analogy

My three-day macronutrient intake deficiencies were rather surprising to me. I had always had the notion that I had a high protein intake, and especially on a holiday weekend where grilling meat is popular I was under expectations for protein. Most of my protein was gained through cheeseburgers, ham, and cheese. I did manage to gain some protein from the baked beans I consumed with one meal as well. My carbohydrate intake was mainly from whole wheat bread and hamburger buns. I did manage to throw in some whole grain granola bars as well. The fats that I consumed came mainly from the meats and cheese.

According to the Centers for Disease Control, a complete protein would be considered high in amino acids. For example, meats meet the criteria, as well as eggs, milk, and cheese. Incomplete proteins include lower amounts of those amino acids, but in combination can provide adequate amounts of protein-based nutrition. Some examples of incomplete proteins would be beans, rice, and tofu.

The protein intake could have been improved with the addition of eggs for breakfast, peanut butter for snacks, and possibly some milk with breakfast as well. My carbohydrate intake would have been dramatically better with some whole grain pasta, or possibly even some fiber-bearing fruit. My lipids were too high, so choosing some lower fat meat, such as fish or chicken, would have helped in keeping the intake of the lipids down.

I achieved twenty-three percent of my DRI for protein. Once again, I found this surprising. This happened to be my only positive report, as my lipid count was too high and my carbohydrate intake was too low. At this point, I need to find dense, productive proteins such as fish and legumes. I could also institute a snack regimen that includes nuts, milk, or cheese. With the carbohydrates, it is obvious that I need to include more whole grains in my diet which could be accomplished by simply adding fruits, whole grain pastas, and whole grain bread. Legumes could serve both on the protein and carbohydrate fronts as a healthy addition. One good suggestion from the Harvard School of Public Health is to "Bag the potatoes. Instead, try brown rice, bulgur, wheat berries, whole wheat pasta, or another whole grain with your dinner." These whole grain choices are heartier in carbohydrates, and serve more nutritional purpose than potatoes.

Macronutrient ranges are very important for proper function of the human body. The brain functions mainly off lactose which is achieved through the consumption of carbohydrates. Also, a lack of carbohydrates can result in a decreased energy level. Falling short in the protein category can lead to depletion of the muscle systems, as well as making it more difficult for your body to process sugars, as protein serves as a moderator of blood sugar levels. Lipids provide lubrication to joints and without such, joints could suffer degeneration more rapidly.

My fiber intake was low, and the most obvious reason was the almost complete lack of fruits and vegetables in my weekend diet. Normally during the week, I am eating 2 to 3 servings of vegetables and fruits with each meal. In this particular time period, they are nearly non-existent. I thought my intake was too low, and for regularity