Analisis And Proofing: Vegan Diet Are Healthful
Diet Analysis
Introduction to Life Sciences for Health Professionals
Introduction
The purpose of this diet analysis is to compare the nutritional intake and activity level of a 25-year-old male university student with the Canadian Acceptable Macronutrient Distribution Ranges (AMDR), Recommended Dietary Allowance (RDA) of micronutrients, and recommended activity levels. Both the American Dietetic Association and Dietitians of Canada have stated that, “Vegetarian diets are healthful, nutritionally adequate, and provide health benefits.” (Position of the American Dietetic Association and Dietitians of Canada: Vegetarian Diets, 2003). Therefore, this diet analysis aims to demonstrate high intakes of carbohydrates, moderate intakes of protein and low intakes of fats along with adequate intakes of various micronutrients.
Materials/Methods
The diet analysis was performed using the NutritionCalc Plus software provided with the textbook Human Nutrition: Science for healthy living, 2nd Edition (2019). First, personal information was entered into the profile section. Next, food items and amounts were entered for the three days required (Sunday, Monday, and Tuesday). Activities and intensities were also recorded for the same days as the food intake was recorded. Finally, the Bar Graph Report and Activity Summary Report were downloaded for use in this analysis.
Results
Carbohydrates are a primary source of energy that comes in two forms; simple and complex carbohydrates (Stephenson and Schiff, 2019). Fats are a high energy macronutrient that are required by the body to aid in energy storage, insulation, and protection (Stephenson and Schiff, 2019). Fats are also used in the formation of cell membranes and absorption and transportation of certain fat-soluble vitamins (Stephenson and Schiff, 2019). Proteins are a special macronutrient that contain nitrogen, which is used to build things such as enzymes or hormones (Stephenson and Schiff, 2019). The Acceptable Macronutrient Distribution Range for carbohydrates, fats and protein are; 45-65%, 20-35% and 10-35% of total daily kilocalorie (kcal) intake (Stephenson and Schiff, 2019). The Bar Graph Report in the Appendix shows the intake of macronutrients and micronutrients analyzed by the software. Carbohydrate intake was at the upper end of the AMDR (62.31%). Fat intake was within the AMDR but at the lower end at 26.67%. Protein intake was also in the AMDR but at the lower end at 14.06% of total daily kcal.
As seen in the Bar Graph Report 6 of the 10 vitamins did not meet the Recommended Dietary Allowances. Intake of vitamin A was below the Recommended Dietary Allowance (RDA) of 700-900 g of retinal activity equivalents (RAE) at 509.52 g RAE (pp 280 human nutrition). Intake of thiamin (vitamin B1) was below the RDA for men at 1.09 mg (RDA 1.2 mg) (Stephenson and Schiff, 2019). Riboflavin (vitamin B2) consumption of 0.53 mg did not meet even half of its RDA of 1.3 mg (pp 308). Niacin (vitamin B3) was also below half of its RDA (16 mg) coming in at 7.7 mg. The RDA for vitamin B12 is 2.4 g, the diet analysis reported an intake of 0.0 g. The RDA of vitamin D (15 g/day) was not met, only 2.94 g was consumed. The other four vitamins were either very close or exceeded their RDA’s; vitamin B6 1.37 mg (RDA 1.3 mg), vitamin C 88 mg (RDA 90 mg), vitamin E 15.8 mg (RDA 15 mg), and folate 510.29 g (RDA 400 g).3 of the 7 analyzed minerals were below their RDA’s; calcium 717.62 mg (RDA 1000-1200 mg/day), potassium 3938.94 mg (RDA 4700 mg), and zinc 8.29 mg (RDA 11 mg). This is compared to other minerals analyzed that exceeded their RDA’s, which were iron 26.06 mg (RDA 8 mg), magnesium 427.05 mg (RDA 400 mg), phosphorus 1513.31 mg (RDA 700 mg) and sodium 2673.53 mg (RDA 1500 mg).
Discussion
Human Nutrition: Science for healthy living (2019) all three macronutrients analyzed fell within the AMDRs. For the purpose of this analysis, the effects of high and low consumption of protein will be reviewed. High intake of protein, specifically red and processed meats, have been associated with heart disease, some cancers and diabetes (Stephenson and Schiff, 2019). Increased protein intake may also increase the risk of osteoporosis due to the fact that high protein diets may increase the amount of calcium lost through urination (Stephenson and Schiff, 2019). The reverse of a high protein diet would be a low protein diet resulting in protein-energy malnutrition (PEM) (Stephenson and Schiff, 2019). Two conditions may result from PEM; marasmus (starvation), and kwashiorkor (Stephenson and Schiff, 2019). A low protein intake can result in wasting where the body breaks down proteins in muscles and organs in order to obtain energy (Stephenson and Schiff, 2019).
As seen in the Bar Graph Report (Appendix A) there was no intake of vitamin B12. A particularly vital responsibility of vitamin B12 is its role in the maintenance of the myelin sheaths that help to insulate nerve cells (Stephenson and Schiff, 2019). A deficiency in vitamin B12 can result in damage of the myelin resulting in paralysis and in severe cases death (Stephenson and Schiff, 2019). In order to increase the consumption of vitamin B12 on a vegan diet, Rogerson 2017 recommends one or both of the following to be implemented; 1) consume more foods that are fortified with the vitamin (such foods could be fortified soy or almond milks) or 2) use a daily supplement (Rogerson, 2017). A mineral that exceeded its RDA and upper limit (UL) was sodium. A high sodium intake raises the risk of hypertension, which increases the risk of cardiovascular disease (heart disease and stroke), and cause damage to organs and kidney failure (pp 365). As seen in the Single Nutrient Report (Appendix B) the largest amount of sodium came from the Mushroom Lentil Lasagna and Lentil Stew. Since these meals contained multiple servings, a simple suggestion is to reduce the amount of servings consumed or reduce the total amount of salt used within the recipe (such as by using dried legumes and cooking instead of canned for convenience).
Activity Level
Canada’s Food Guide recommends that adults take part in 2 ½ hours of moderate to vigorous physical activity per week (Stephenson and Schiff, 2019). The Activity Summary (Appendix C) reported a daily average of 962 calories burned. Although the summary reported that the activity level was sedentary, over the 3 days more than the 2 ½ hours of physical activity was accumulated. In order to maintain current weight, a daily calorie intake of 2640 kcal is recommended.
Conclusion
Although this analysis did prove that the diet was adequate in macronutrients (carbohydrate, fat and protein intakes all within their AMDRs), many micronutrients did not meet their RDAs. Some changes in food intake are recommended in order to increase the micronutrient intake towards optimal levels. First, in order to increase vitamin B12, it is recommended that fortified foods be consumed more frequently. Second, sodium intake should be adjusted in order to decrease the risk of developing hypertension by reducing the number of servings consumed of high sodium containing foods. Finally, within the three days of this analysis, activity level exceeded the 2 ½ hours of physical activity per week. The hope is that through these adjustments, the 25-year-old male subject studied within this diet analysis will gain insight into designing a nutritionally adequate diet that will support his overall health, wellness and longevity.
References:
- Position of the American Dietetic Association and Dietitians of Canada: Vegetarian Diets. (2003). Canadian Journal of Dietetic Practice and Research, 64(2), 62-81. doi:10.3148/64.2.2003.62
- Rogerson, D. (2017). Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition, 14(36). doi: 10.1186/s12970-017-0192-9
- Stephenson, T. J., and Schiff, W. J. (2019). Human Nutrition: Science for healthy living (2nd ed.). New York, NY: MCGRAW-HILL EDUCATION.
- Stephenson, T. J., and Schiff, W. J. (2019). NutritionCalc Plus (Version 5.0.19). McGraw-Hill Education. Available from http://nutritioncalc3.mheducation.com/ncplus3/
