Question

Referring to your food tracker for the previous 24 hours: List the percentages of your calories that came from fat, protein, and carbohydrates. List the sources of dietary fats that you consumed recently. Are they are "good" fats or "bad" fats? What impact might these good and bad fats might have on your body? What food contributed the most protein? Is this food a complete protein or an incomplete protein? What food contributed the most carbohydrates? Is this food a simple or a complex carbohydrate? Describe one health benefit and one health risk associated with a plant-based diet? What is one dietary recommendation for people eating a plant-based diet?

Answer 1

As you have not provided with the data of the food you have taken in past 24 hours, I am using an artificial diet chart for this assignment which is as follows:

Breakfast: Cereal with Milk: 1 Bowl :246 cal
Black Coffee: 1 Cup : 2 Cal
Poached Egg: 2 : 87 Cal

Lunch: Ham Sandwich : 230 Cal
Yoghurt: 1 small bowl : 90 Cal

Dinner: Sauteed Salmon (in olive oil) : 2 fillet pieces : 369 Cal
Brown Rice: 1 cup : 147 Cal

Miscellaneous: Tomato Soup : 93 Cal
Fruit Juice: 1 Glass: 140 Cal
Mixed Nuts: 20 grams: 115 Cal

Total Calories Consumed: 1520

Total Carbohydrate: 145.5g Calories From Carbs: 145.5*4=582 =38.2%   
Total Protien: 69.2g Calories from Protiens : 69.2*4=276.8 =18.2%
Total Fats: 70g Calories from Fats: 70*9 =630 =41.44%   
Fibre: 13g

Sources of Dietary fats are as follows:

The Good Unsaturated Fat: Salmon, Nuts and Olive Oil
The Bad Saturated or Trans Fats: Eggs,Milk,Meat

The Bad Fats are responsible for clogging arteries, increasing risk of heart attack and increasing the cholestrol levels in blood. It also increases the risk of type 2 diabetes.
Whereas the Good Fats help reduce cardiovascular disease risk, keep cholestrol levels and blood pressure under control and replace the trans and unsaturated fats.

Salmon contributed most to the protiens consumed. It contains all 9 essential amino acids and hence its a complete protien source.

Brown Rice contributed most to the Carbs consumed. It has starchy complex carbs.
Complex carbohydrates have more nutrients as compared to simple carbohydrates and hence make you feel full for a longer time. Complex carbs improve digestion, provide energy gradually and control blood sugar levels.

A healthy plant based diet reduces the risk of heart disesases & high blood pressure but it can also lead to vitamin (especially B12) and mineral deficiency.

Plant based diet should include not only healthy plants but moderate amount of diary products too.Vitamin B12, omega3 fatty acids and iodine which are essential for human body should be taken by adjusting the plant based diet.