Protein Intake HN

Name
Professor
Course
Date
Protein Intake
1) Based on your three-day average, how many grams of protein do you consume daily? How many Calories does this represent?
Based on the diet analysis plus report, my 3-day protein intake is 61.2g of proteins
1g = 4kcals
Hence, the total calories are:
61.2g x 4 kcals = 245 kcals
1g
2) Calculate your three day average of total daily Calories. What percent of Calories were contributed from protein?
My total calorie intake for the three days was 1285 kcals
Hence, my percentage intake was;245kcals x 100 = 19% calories from proteins
1285 kcal
3) The World Health Organization (WHO) recommends between 10 to 15 percent of our total calories be supplied by protein. How does your protein intake compare with this recommendation?
My percentage fulfillment was 19%, which is slightly above the recommended protein intake range of 10-15%.
4) Explain, using examples, how you currently meet this recommendation or how you could alter your diet to meet this recommendation. What specific foods could you reduce (or increase), and what foods would you use to replace those foods, to bring your total protein intake within the recommended range?
To obtain this fulfilment, I consumed foods rich in proteins such as beef, milk, lima beans, chicken, and peas. Since my intake is slightly above the recommended one, I will ensure that I do not exceed more than 3 ounces of meat per day and capitalize more on plant-based protein sources such beans and nuts rather than animal sources (Pasiakos et al.

, 7061). Plant proteins are known to have lower health risks as compared to animal proteins that have a high-fat content.
4)How does your average protein intake compare with the RDA for your age and gender? (The RDA for protein can be found on the inside cover of the text, page A.)
My average protein intake is 61.2 g/day whereas the RDA based on age and gender is 56g/day, this makes up a percentage fulfillment of 109%. Hence, my intake as a man is slightly above the RDA.
Discuss the risks associated with overconsumption and underconsumption of protein.
Overconsumption of protein may not have any significant risks as long as one does not consume sources that are high in saturated fats. However, under consumption of the nutrient is associated with Protein Energy Malnutrition (PEM) disorders such as kwashiorkor and marasmus (Pasiakos et al., 7063). These conditions may result in diarrhea, fatigue, low immunity, and loss of body mass. Kwashiorkor may further lead to severe mental and physical complications or even death.
5)Explain the advantages and limitations of consuming legumes as protein sources. Identify the vitamins and minerals found in legumes but not in meat. What other characteristics do legumes have that meats do not?Legumes contain nutrients that are important in normal body functioning. However, they lack specific nutrients that support optimal health or weaken it by introducing invasive food components to the body. Some of the advantages that the legumes have include building and maintaining body muscles, enhancing production of enzymes and keeping the immune system healthy. Conversely, legumes are usually deficient of one or more essential amino acids; thus, relying on this source alone may result in inadequacy of critical nutrients in the body (Pasiakos et al., 7062). Unlike meats, legumes contain large quantities of dietary fiber, which not only protects the body from particular digestive issues but also helps in controlling blood cholesterol. For example, beans contain both soluble and insoluble fiber that slows down the absorption of cholesterol in the body and helps food move through the gut efficiently.
6)Considering what you have learned about protein, what is your opinion of protein supplements?
Protein supplements are often useful in promoting the consumption of the nutrient. However, it is essential to understand the risks that may come along with overconsumption or replacement of food sources with supplements. One should only use them under a doctor’s prescription to avoid adverse effects. Hence, I would recommend that an individual capitalizes on food protein sources rather than supplements.

Works Cited
Pasiakos, Stefan M., et al. “Sources and amounts of animal, dairy, and plant protein intake of US adults in 2007–2010.” Nutrients 7.8 (2015): 7058-7069.