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Analysis of Protein Intake
For the requirement of approximately 2000 calories daily allowance, a log for a day’s protein intake includes:
Dairy; cup yoghurt
Two ounces American cheese
A cup fortified soy milk
One and a half ounces Cheddar cheese
Protein foods; a tablespoon full of peanut butter
One ounce of seafood, poultry or lean meat
Half ounce of seeds or nuts
Quarter cup of cooked peas or beans
Seafood, poultry, lean meat, cheese, yoghurt, milks, and eggs are animal protein while soy milk, peas, beans, seeds, nuts, and peanut butter are sourced from plants.
Complete proteins bear the nine requisite amino acids. More importantly, this group of proteins is fully used up in the body’s protein synthesis process (Truswell 26). Complete proteins are naturally sourced from animal protein such as Seafood, poultry, lean meat, cheese, yoghurt, milks, and eggs are animal protein.
Incomplete proteins are generated from plant based proteins like soy milk, peas, beans, seeds, nuts, and peanut butter. The human body is unable to completely synthesize plant proteins though it is possible to factor in different incomplete protein sources to form complete protein foods.
Complementarity in the meals consumed included: yoghurt with nut; peanut butter sandwich; macaroni and cheese; rice with beans or peas; and grilled cheese sandwich.
It is recommended that one consumes approximated 0.8 grams of protein rich foods for every kilogram of body weight. I consumed 56 grams of protein in my daily nutrition intake.
Animal proteins contain fats. Butter, eggs, cream, ghee, read meat, poultry, and seafood bear varying saturated fat contents. Monounsaturated and polyunsaturated fats make up unsaturated fats in my daily intake. Monounsaturated fats are also sourced from plant such as olives, macadamia nuts, avocados and in animal proteins like beef (Truswell 293). Polyunsaturated fats are also contained in plant as well as animal proteins like fish, sesame oil, nut oil and macadamia nuts. Daily intake of fats is approximately five grams.
My fat intake is within the recommended nutritional needs benchmark.
Journaling protein intake has proven that I consume the required amounts of protein though it is important to also check again excessive intake.
My daily protein intake compares well but there is the need to check against excess as well as improve on my physical fitness regimes to ensure optimized protein synthesis.
Truswell, Stewart, ed. Essentials of human nutrition. Oxford, UK: Oxford University Press, 2017.