Nutrition is a broad term that entails taking food and into the body, followed by the absorption of the nutrients from these foods. Several dietary products are useful for the maintenance of proper functionality of body tissues and organs (Sizer 23). The major nutrients groups for any foods essential to the body of human being are proteins, carbohydrates, fats, vitamins, fibres, minerals and water. Furthermore, these nutrients are important in provision of energy for ensure growth, productivity and maintenance of healthy body thus creating a strong immunity against diseases.

However, rapid changes have craved in the dietary sector precisely attributed by the acceleration in industrialization, urbanizations and market globalization (Hauschka 126). These factors have severely contributed to changes in the lifestyle of many people, with a significant number adapting to sedentary manner of lifestyle. Consequently, these changes have rendered to emergence of intolerable health issues that call for quick action in the entire population so as to remain within the scope of the growth and development. For instance, in America the situation is worse and the campaign for the need of feeding health-wisely has been intensive ranging from both government and non-governmental organization. It is widely known that the with improvement of the living standards most of inhabitants, diverse food availability and the accessibility of many services; this has generated detrimental health issues as a result of decreased health activities, inappropriate dietary patterns and increased intake of tobacco and other food substitute drugs.

Human body requires a significant amount of energy in order to remain versatile in the aspects of life. This suggests the need of replenishing the entire the budgetary on our feeding styles. Carbohydrates are bears the stem of the source of energy in the body, and it availability is diverse in legumes, milk, cereals, fruits, nuts and in some vegetables (Wedman 44). According to research by World Health Organization (WHO), individuals should consume about 40-60% of total calories from carbohydrates. This nutrient is known to control the metabolism of proteins and facilitate proper digestion with the efficient removal of the wastes. Endurance performance such as chronic fatigue and poor performance by the athletes is also increased (Best 142).

Harvard School of Public health recommended about 133 grams of carbohydrates per day. Nevertheless, people have turned to be real cannibals in the consumption of carbohydrates and this has turned to be a major health issue. Obesity has been common as a result of consumption of carbohydrate rich food along other causes. Study by National Academy of Sciences indicates that over-consumption of the carbohydrates alleviates the level of glucose and insulin acts as antithesis in its bid to lower these levels; subjecting the consumers to greater urge of feeding more (Hauschika 98).

If an individual turns carbohydrate to be his daily bread becomes a major course in remaining energetic but the problem arises when taken inappropriately and in great amounts. Excess glucose is normally converted into fatty acids by the liver and stored in the body tissues as fat. This creates big possibility of becoming obese and therefore the behavior ought to be rescinded. Glycogen stored muscles is useful in ensuring that the players are strong for the entire scope of training (Clark 230). Depending on type activity the carbohydrates intakes ranges from 2.5-6.0 grams per pound of body. Fatty foods should be avoided since Dr Alves, of Meridian Health Centre points out that they limit the digestion.

Protein has been a popular nutrient out of its role in building and maintaining body muscles. They are made up of numerous numbers of amino acids. It has sources ranging from eggs, ground beef, chicken, fish, milk, peanut butter, yoghurt and cheese. It is truthful claiming that their availability is proportional to the critical roles they play in the body. They are known to have huge role in maintaining the composition of cell, rebuilding of damaged tissues and organs among other essential roles. Below are some few examples of proteins and their functions:

Phenylalanine hydroxylase- this is an enzyme that leads to formation of new

Molecules stored in the DNA.

Ferritin- is a protein component that binds and carries atoms throughout the body.

Immunoglobulin G- forms part of antibody that facilitates protection to the body.

The government of Canada recommends 0.8 grams of protein on daily basis to its citizens in order to be appropriate substitute of the high intake of carbohydrate products.

Fats are the third macronutrients necessary in person’s diet. They act as the supplement in the human body during the starvation period and thus sustaining life. At rest, our bodies still requires energy and at this time our bodies are sourced with this energy from the burning of fat in our bodies. The fat utilized for this purpose is usually the one in unsaturated state. These unsaturated fats include vegetable oil and soya whereas the saturated fats include butter and lard (Webb 220).

However, uncontrollable consumption of fatty meals has subjected people live in total grief out of cardiovascular diseases. The recommended intake of fat is ranges from 26-28% of the calories intake in the body. It should be understood that the fatty acids produces 9 calories per gram more than twice the number produced by carbohydrates or proteins. The major fatty acids highly appreciated for their roles in human body are linoleic and linolenic acid: Useful in controlling inflammation of body tissues, blood clotting and in development of brain.

The role of minerals in the health growth of human body can’t be overlooked. Important mineral nutrients such as the calcium, potassium, iron, copper and zinc are useful in maintaining health bone, marrows and teeth (Wedman 5). They also nourish the cells and trigger the release of enzymes to the locations required.

Water bears eminence purpose in the body since it helps in regulation of temperatures and thus a reliable coolant. Different activities in the body works best in controlled temperatures and this purpose is achieved by the help of this component. Water also offers a reliable mean of flow of nutrient as well as ensuring their transportation to different parts of body.


I applied MyDietAnalysis 3.5, a computer program that is highly reliable in analyzing the individuals’ daily nutrient intake. I filled systematically in different fields as indicated on My-Profile tab in the computer program. I entered various forms of dietary that I ate on daily basis for a period of seven days. This work was made efficient by applying a command from the program that highlighted all possible forms of foods.

The computer program listed all the food types that I ate versus the corresponding percentage of their nutrients. After making full evaluation of my daily intake of the nutrient, I had to go for a change and recorded new nutrient intake for another of seven days. I used the results from these two studies in constructing ideas about making my diet healthier.


MyFoodList Report

Personal: Male 8/12/1990 5ft 9in 130 Ib

Day (s): Day1, Day 2, Day 3, Day 4, Day 5, Day 6, Day 7.

Activity level: active in entire session.

Weight change: record

BMI: obese-36. Normal ranges from 18-25.

Day 1

100.0g stir fried, potatoes, bagel-130

6.5 fl of coffee, Coca-Cola, tap water-56

2.0 cup short grains, rice, breast, burst-32

85.0g plain nuts, vegetables, Chinese rice, carrots, avocadoes-200

18.0 g sandwich, bananas, French fries dish, soda cola, fast food, fresh orange-58

Total: 476

Day 2

110.0 g chicken, beans, carrots, hamburgers, black forest, bananas (USTD-Y)-230

10.5 g soda, coca cola, brew wines, breast, med, salad, apples-100

7.0 fl of salad, juices, mashed mangoes, tap water, marina-21

118.0 g pizza, salad, yoghurt, juices, chicken-320

Total: 671

Day 3

19.0 g sausage, cheese, 2 pieces of chick, bread, whole wheat, milk-98

120.0 g cassava, mallo, maize, breast-245

4.0 cup milk, apple, cola, brewed water-78

230.0 g fish, tropical, seeds, snickers, candy-580

Total: 1,001

Day 4

8.0 cup millo, apple, chocolate, cod, lowfat, calorie-45

18.0 fl of juice, corn, polish, pasta, chedder-76

35.0 g pork, beef, soya, menthol, spruce-135

132.0 g eggs, pizza, sausage, pasta, kernel, coffee-450

Total: 706

Day 5

29.0 g bread, chedder, cola, bagel, pasta, edible, casdia-230

4.0 cup coffee, menthol, barrel, hamgerger, firrel, asoinins-130

34.0 g honey, blend, splash, carrots, corn-121

3.0 cup milk, indigo, ofrion, osioen-47

1.0 coffee, tap water, salad, millo-24

Total: 552

Day 6

100.0 g maize juice, mango juice, sauce, sugar, tomatoes-245

20.5 g orchestra, olive, sunflower, pumpkins, nuts-88

24.0 g maycorn, seed, chocolate, onion, brew-201

2.0 fl mallo, snicker, pasta, chedder, drionions-45

8.0 fl bagel, peponi, carrot juice, wine-68

Total: 293

Day 7

1.0 soda, cola, candy bar, juice-45

2.0indigo, pasta, orange, cola-68

3.0g apple, salad, mallo, coffee, butter-88

4.0cup yoghurt, peach, juice cola, saturated calorie-92

Total: 293

Grand Total: 3,992

Item average: 112

Day average: 570

Sources of calories

Protein 12%

Carbohydrates 58%

Fat 30%

Alcohol 2%

Sources of fat

Diso fat 20%

Mono fat 32%

Poly fat 18%

Unsaturated fat 8 %


What diet would improve your nutrition?

The report generated indicated that I have much to do in order to remain on the safer side in connection to health. Most noticeable is the degree of lowering intakes of carbohydrates and supplement with vegetables and proteins. The report suggests that I do not take the appropriate types of food and this has triggered the imbalance attained. Besides, it is evident that I tend to overfeed and still I manage a poor eating schedule.

In addition to this, there is clear likelihood of being deficient of vitamins and fibres. This is proven from the poor intake of vegetables (at less than 30%) yet they are highly advocated to constitute vitamins and minerals. The report also suggests of the need of monitoring the intakes of fatty food as I can admit that I used to consume salads and cheese in most cases. 32% of my daily intakes consisted of mono fats and less than 10 % represented the vitamins intake.

What recommendations I had in terms of physical activities?

I analyze my lifestyle and am convinced that I have adopted sedentary lifestyle; thus I have to apply tactical skill to enable me reduce the weight and maintain fitness. I need to be engaged in rigorous exercises such as running up the hills, playing football and develop a habit on taking a walk in order to reach for a service instead of using a vehicle. The report shows that I have a poor intake of nutritious food and thus I have to resent on the bad habits. Still, I consider to be cycling during my leisure hours in order to maintain my bones and muscles strong.


It is evident that I have a poor diet budgetary despite the attempts to feed on different types of foods. Occasionally, I limits myself in feeding vegetables and fruits; opting for quick food. Even though I didn’t record high amounts of food daily, there is that aspect of overfeeding particularly in fat rich foods. Nevertheless, the supplement of watery food element remains to be critical for proper functioning of digestion process thus inhibiting serious health problems.


In conclusion, I understand of the need of checking at the food labels so as to keep off from fat loaded food. From the literature, these foods are supported by terms such as “hydrogenated” or “partially hydrogenated” hence not the best to consume. I need to choose protein rich foods such as soy and skinless chicken and at the same time avoid plenty of animals’ products such as eggs, cheese, fatty meats and milk.

It is also important to have a healthcare adviser who would be checking my cholesterol levels and offer consecutive guides. After all, for a healthy living we need to consume nutrients rich foods.


Sizer, Frances S, Leonard A. Piché, and Eleanor N. Whitney. Nutrition: Concepts and Controversies. Toronto: Nelson Education, 2012. Print.

Wedman, Betty, and art Kirchhoff. Nutrition: Steps to Healthy Living. St. Louis, MO: Milliken Pub. Co, 2006. Print.

Clark, Nancy. Nancy Clark’s Sports Nutrition Guidebook. Champaign, IL: Human Kinetics, 2008. Print.

Hauschka, Rudolf. Nutrition: A Holistic Approach. East Sussex: Sophia Books, 2002. Print.

Webb, Frances S, and Eleanor N. Whitney. Nutrition: Concepts and Controversies. Belmont, Calif: Wadsworth Cengage Learning, 2012. Print.

Best, Carolyn. Nutrition: A Handbook for Nurses. Chichester, West Sussex, U.K: Wiley-Blackwell, 2008. Internet resource.