Protein and Fiber Intake

Protein and Fiber Intake

Protein and Fiber Intake

To have a health diet it is important to maintain good levels of protein and fiber in your diet. Almost every part of our bodies is made up of proteins. One thing that I didn't know before today is that protein structures are found in our bones, nerves, blood vessels, organs, and skin. Protein is important to gain lean muscle, which helps burn fat and keep up your metabolism. Protein also makes you feel fuller and can help you control your hunger. It is imperative to maintain a health level of protein to stay lean and in good physical shape. Along with protein fiber can help you maintain health weight by curbing your appetite. Dietary fiber, an essential nutritional component, is found in a lot of fresh fruits and vegetables. According to the Main Health Line Heart Center (2006), there are two types of fiber, soluble and insoluble. Soluble fiber is found in fruits and grains and acts as a great dietary supplement by blocking fat from being absorbed into the intestines. Insoluble fiber is found in whole wheat, fruit skins and some vegetables. This is the substance that collects water in the intestines and helps "move things along" nicely. Protein and fiber are essential in a well balanced diet and can actually help you loss weight. The main focus of the report will be to examine protein and fiber intake in my diet and explore what I can to get the most benefit and improve my nutritional intake.

Protein Intake

In a single day I recorded my dietary intake information to the United States Department of Agriculture (USDA), Center for Nutrition Policy and Promotion. The main goal in this recording was to see the level of my protein intake and compare it to the recommended levels provided. When I submitted my information I felt like I had done a good job of putting together a very healthy diet. However, I was again surprised to find that my protein intake was more than double the recommended grams. In one day I had consumed too much protein; I was shocked. I was taught growing up that I should have a substantial protein like meat or eggs in at least two meals. I wanted to know if this could have a negative affect and this is what I found. Even people that exercise regularly or do strength training, like weight lifting, should not exceed the Recommended Dietary Allowance (RDA). Any extra protein in the diet can, in fact, put immense strain on you kidneys, which can be harmful over time. In addition, I found that "Very high levels of dietary protein have also been correlated with increased urinary calcium excretion. The loss of calcium through urine could potentially be harmful for bone turnover, with the added risk of osteoporosis." (Russell, 2006). One way to cut down on my protein intake would be to cut out one meat a day. In the day I recorded I ate fish for lunch and chicken for dinner. These meats are considered complete proteins because they contain all nine of the essential amino acids. Combined with my incomplete proteins, which are located in my vegetables and crackers, I get a good combination of amino acids in my diet. I was more than happy to find out that I don't have to have two meats in one day. According to the Department of Agriculture if I cut out one meat a day I should be able to maintain a healthy level of protein intake. As a matter of fact, contrary to popular belief, I don't even have to have meat in my diet everyday. I found that, "Even though plant proteins are not complete proteins, you can make up for what any one food lacks by eating a wide variety of plant and dairy foods." (MacDonald, 2006). I can fill in my protein intake with a more vegetables, which is great news for me, and other items that I love like cheese, nuts, cereal and peanut butter. I can now justify cereal for dinner, yes! However, in making major changes in you diet that involve protein it is better to be safe than sorry. Not get enough protein can be very dangerous. It can restrict muscle formation and make you weak. "When your body doesn't get sufficient protein you can experience food cravings, fatigue, moodiness, depression, poor memory, and poor sleep." (MacDonald, 2006)

Fiber Intake

Getting enough fiber in your diet is just as important as getting essential vitamins and minerals like calcium or protein. "Numerous epidemiologic (population-based) studies have found that diets low in saturated fat and cholesterol and high in fiber are associated with a reduced risk of certain cancers, diabetes, digestive disorders, and heart disease." (FDA Consumer, 1998). In recording my diet to the United States Department of Agriculture, Center for Nutrition Policy and Promotion, I found out that I have also taken in over double the RDA of fiber. Again, I was shocked to find that my intake was too high. I was curious to know where all this fiber was coming from. In my research I found that I am getting a lot of fiber from my fruits and vegetables and my snack in the afternoon, whole wheat crackers, but more specifically my bran cereal in the morning. So, I did manage to cover all of the fiber-containing groups, I just took in too much. First of all, the bran cereal that I have every morning contains the full amount of fiber intake that I need for a single day; the recommended dietary intake is 25 and the bran cereal gives me 29. The fruits and vegetables that I consumed in the day I recorded gave me 21 grams and my snack crackers gave me 3 grams. For the most part, my diet is does include a large number of fruits and vegetables each day. Although, I don't have bran cereal every morning, I can make up my daily fiber requirements by maintaining my fruit and vegetable intake and maybe adding some simple snack foods like raisins or nuts. Another interesting fact that I found was that legumes, such as lentil or baked beans are a great source of fiber. Although I did not have any of these items on the day I recorded, I do have these items in my diet occasionally and it is good to know that I can continuously change things up. I also found that, "As long as a balanced selection of foods from each of the basic food groups is chosen, the High Fiber Diet is nutritionally adequate." (Jackson Gastroenterology,