Sample Nutrition Essays on Food Intake

Food Intake

On a daily basis, a person takes different types of nutrients in regard to the food consumed. The paper provides a comprehensive summary of a three-day recorded schedule of food intake and nutrients gained. Macronutrients such as carbohydrates, proteins, and lipids are included in the study.


Recorded Food Report that Contains Proteins, Carbohydrates, and Lipids

During the three-day recording period, the carbohydrates foods included: whole grains, bread, rice cereals, potatoes, corns, and sugary drinks and sweets. Carbohydrate intake was mainly during breakfast for cereals and bread and starchy potatoes for dinner. The protein foods recorded include; eggs, beans, lean beef, pork tenderloin, soybeans, milk, cheese, yoghurt, sea fish, and white poultry meat (Appel et al., 2005). When proteins are taken in right proportions, they contribute to healthy bone formation, nail and hair growth. The recorded foods that form part of lipids include; fatty cuts of pork, beef, and lamb, lard, tropical oils which include palm oil, cocoa butter, and coconut oil.  In addition, dark chicken meat, poultry skin and foods with high fat content such as butter and whole milk also serve as lipid foods.


Review of recorded macronutrients intake in comparison to dietary recommendations

The three-day food intake recording showcased a dietary intake pattern that presented consistency in different foods intake. Summary of the recording showcased an average intake of carbohydrates and a lengthy intake of both proteins and fats (Appel et al., 2005). Protein foods such as poultry meat, milk, butter, and yoghurt showcase a high number of intake during the day. According to the recommended dietary, proteins and lipids intake from the recorded report was inconsistent. For the daily report revealed a high rate of proteins and lipids intake.


Balancing the recorded protein, carbohydrates and fat intake

The recorded food intake presented an imbalanced intake pattern of proteins and lipids. The record showed increased intake in proteins and lipids. To balance proper food proportions, proteins and fats levels should be reduced to prevent effects related to their increased intake. The carbohydrates in the recorded pattern maintained a balanced intake during the day.

Food intake that comprised of proteins presented completeness. This case is evident because the incomplete proteins were complemented with foods with the right nutrients proportions of fats and carbohydrates (King et al., 2015).  The nature of complete proteins is to comprehensively cater for the full body’s growth and production.


Daily recommendation of macronutrients achieved in the report

A daily intake of fat in diet recommends a 20 to 35% of calories. This translates from 44 to 77 grams of fat in a day. The recorded food intake presented 100 to 130 grams of fats. Such a case is detrimental to one’s cholesterol levels. Carbohydrates daily intake as recommended should range between 45 to 65% in a meal. Which requires a person to serve a 2000 calorie diet, that holds 225 to 325 grams of carbohydrates (Lichtenstein et al., 2006). From the report, a record of 200 to 300 grams of carbohydrates intake is seen daily. Indicating carbohydrates intake was within the recommended range. Dietary recommends a substitute of 10 to 35% of proteins in a diet, which translates the requirements to lay between 50 to 175 grams of proteins (Lichtenstein et al., 2006). The presented report showcased 100 to 200 grams of proteins intake each day. In comparison to the dietary recommendations, fats and proteins intake in the recorded report proved to be excessive. Therefore, there is a need to lower their intake levels, to maintain the recommended range.


Deficiencies related to little or too much macronutrients

When a person takes excessive macronutrients, there is likelihood of the person gaining weight as a result of excessive calories. The excessive weight increases one’s risks of health diseases such as heart diseases. In case there is a minimum intake of macronutrients, a person can have increased risks of heart diseases, fatigue and diminished immunity (Appel et al., 2005). A person that takes less proteins, increases risks of diminished immunity, fatigue, and protruding belly. Less carbohydrate intake contributes to heart diseases, fatigue and certain cancers in the body (Appel et al., 2005). As such, less lipids in diets lead to increased risks of coronary artery disease and heart disease.


Dietary considerations

The fiber intake calculated from the recorded report falls within range of dietary recommendations. As the dietary recommends 225 to 325 grams in a day, the recorded 200 to 300 grams daily translates to a 90-95% success. The recorded report diet meets the minimum number of servings from each fiber containing the group. Such a case is proceeded by the involvement of whole cereals and grains included in meals such as bread. With whole grains and cereals in foods, the fiber content is increased while foods such as white rice and plain pasta have least fiber content (King et al., 2015). Increasing protein and fats intake might affect the levels of fiber intake, which might lead to unbalanced nutrients pattern.

In the recorded food intake report, the dietary modification to improve on fiber intake would be the addition of fiber fruits such as mangoes and pawpaw. This would improve the nutrient content and fiber content. Dietary is considered important in human health, for it ensures growth and productivity of a person (King et al., 2015). If not maintained, the body might suffer from nutrients deficiency and critical diseases like heart disease and cancer.



Lichtenstein, A. H., Appel, L. J., Brands, M., Carnethon, M., Daniels, S., Franch, H. A., … & Karanja, N. (2006). Diet and lifestyle recommendations revision 2006: a scientific statement from the American Heart Association Nutrition Committee. Circulation114(1), 82-96.

Appel, L. J., Sacks, F. M., Carey, V. J., Obarzanek, E., Swain, J. F., Miller, E. R., … & Charleston, J. (2005). Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial. Jama294(19), 2455-2464.

King, F. S., Burgess, A., Quinn, V. J., & Osei, A. K. (Eds.). (2015). Nutrition for developing countries. Oxford University Press.