Nutrient and Vitamins in my Diet

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As part of our classroom nutrition lessons, we were assigned the task of keeping a food log.

During the past week, I carefully monitored my consumption of essential nutrients and vitamins, including amino acids and fatty acids, to ensure a comprehensive diet. My objective was to document the main foods I consumed without noting every single detail. Although it was inconvenient and disruptive as I had never before recorded specific meals such as breakfast, lunch, dinner, or snacks, I found it beneficial. This food log allowed me to identify areas where my diet could be improved for better health and understand how certain aspects of my current eating habits may impact future well-being. The purpose of maintaining this log was to assess the overall healthfulness of my diet.

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The purpose of this food log was to analyze our eating habits, as the average person consumes high amounts of saturated fats, sugars, and red meat. This is often the reason for obesity and diabetes. Excessive sugar intake and consumption of sweets can lead to diabetes. Our task was to compare our eating habits with the new food pyramid, which outlines healthy eating and recommends daily servings. The food pyramid provides a guideline for a balanced and nutritious diet. Understanding what we eat is crucial because proper nutrition requires a well-balanced diet with essential nutrients and vitamins. Poor eating habits can lead to diseases and dietary disorders.

The new food pyramid suggests including whole grains and plant oils in most meals to lower the risk of heart diseases. Whole grains are also a valuable source of Vitamin B, which is crucial for growth, stomach and intestine function, as well as the nervous system. It is also advised to consume a sufficient amount of vegetables as they contain magnesium, a mineral that promotes relaxation in nerves and muscles, strengthens bones, and maintains healthy blood circulation. Eating 2-3 servings of fruits each day provides necessary Vitamin C for growth, teeth development, and gum health. Lastly, adding nuts and legumes to your diet is advantageous because they provide essential fatty acids and proteins that are vital nutrients.

According to the new food pyramid, it is recommended to consume 0-2 servings of fish, poultry, and eggs in order to obtain essential amino acids for protein formation. These proteins are vital for tissue growth and repair. Amino acids serve as the basic components of proteins and have a direct relationship with protein intake. The body utilizes approximately 20kmds of amino acids to create necessary proteins, allowing them to carry out their functions effectively. Additionally, amino acids play a substantial role in promoting growth.

Fish, poultry, and eggs are rich sources of Vitamin B, which is crucial for both growth and maintaining good eye health. According to the new food pyramid guidelines, it is suggested to incorporate 1-2 servings of dairy products into our daily diet or alternatively take calcium supplements. Dairy products not only provide us with essential calcium but also a small amount of phosphorus that aids in bone development, ATP production, nucleic acid synthesis, as well as supporting heart muscle and nerve function. However, it is advised to limit the consumption of red meat, butter, white rice, white bread, potatoes, pasta, and sweets in order to prevent various diseases. Nevertheless,moderate consumption of these foods can still be advantageous due to their Vitamin B content which is necessary for growth and proper functioning of the nervous system.

These food items can also serve as sources of fats, which function as a cushion for food or as an energy reserve. The previous food pyramid, suggested many years ago, led to an increase in the consumption of fatty and sugary foods. Diseases like diabetes have emerged due to the recommendation of high-sugar foods and excessive fat in most meals, proposed by the old food pyramid. To address these concerns, a new and improved food pyramid was developed. This new food pyramid provided a more comprehensive and advanced guideline for maintaining good health and achieving a well-balanced diet. Unlike its predecessor, the new food pyramid not only addressed the types of food but also emphasized the importance of exercise. Moreover, it consisted of multiple layers representing specific quantities and qualities of food.

The old food pyramid recommended excessive servings of milk, cheese, yogurt, and sweets. However, the new food pyramid suggests limiting daily intake of dairy products. In contrast to the old pyramid, the new one emphasizes the inclusion of plant oils and whole grains in most meals, which were previously considered unhealthy and consumed sparingly. Recent knowledge has revealed the health benefits of certain oils, such as plant oils. To combat obesity, the recommended daily servings of pasta, bread, and cereals were reduced from 6-11 to sparing consumption due to the potential risks of developing pellagra characterized by smooth tongue and mental disorders. In my personal observation over the past week, I have noticed some health risks; however, I am following the food pyramid by consuming 1-2 servings of fish poultry and eggs. While I do not consume large quantities of red meat butter white rice white bread potatoes pastas or sweets daily I do include them in my weekly diet which provides some assistance.

Despite not consuming vegetables frequently, I acknowledge their significance and should incorporate them into my meals to improve my dietary intake. This is because vegetables provide essential nutrients that support various body functions. However, I should continue to consume sweets regularly as they contain sugar, which is glucose and provides instant energy. Additionally, on weekdays as part of my school lunch, I consume milk which is beneficial due to its calcium content. Calcium supports the functioning of the heart, muscles, and nerves. Neglecting to include vegetables in my diet may lead to the body extracting magnesium from my bones for the bloodstream, resulting in weakened bones.

Insufficient magnesium intake can have negative effects on my heart and kidneys. Indications of magnesium deficiency consist of tremors or spasms, a faster heartbeat, weaker muscles, and headaches. These symptoms are more likely to occur if excessive alcohol is consumed, if one has diabetes, kidney disease, or uses drugs. Recognizing the errors in my eating habits and diet is important as they could impact my health and compromise a well-balanced diet. Consequently, I realized the necessity to improve my health by increasing consumption of specific foods. Furthermore, due to regular exercise, I was uncertain about the number of calories being consumed or burned through physical activity.

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Nutrient and Vitamins in my Diet. (2019, May 01). Retrieved from

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