Question

1. What percent of total kcals came from protein? Are you within recommendations (AMDRs) for protein?

2. Why is adequate protein necessary for the body (think functions of protein)? What are the consequences of a diet too low in protein? What are the consequences of a diet too high in protein?
3. Why is it important to consider saturated fat grams when choosing sources of protein? How can you decrease fat and retain protein grams?

4. How does your intake compare to your recommendation? (is it “high >100%” “ <100% low” or “~100% adequate”).
   1. Vitamin E

2. Vitamin C

3. Vitamin A

11. What changes could you make to your diet to more closely meet your recommendations? Provide a

3 examples of foods which are good sources for each:

Vitamin E

Vitamin C

Vitamin A

12. How many milligrams of sodium do you consume daily? How does your sodium intake compare to your recommendation?

13. Is it acceptable to be below the sodium DRI? Should you increase or decrease your intake & why?

14. What are some “big culprits”/in general, what foods are high in sodium (list at least 3)?

15. How much calcium do you consume daily? Does this meet your recommendation?

16. Why is calcium so important?   What happens if we do not get enough calcium (think long-term)?   With your calcium intake, are you at risk of any long-term consequences—explain.

17. What is the link between Calcium & Vitamin D in bone health?

18. How much folate do you consume daily? Does this meet your recommendation?

19. Why is folate so important? Who REALLY needs to take a folic acid supplement, how much & why?

20. What nutrients do you see as your biggest problems and how can you fix that?

Answer 1

In a healthy diet, about 12-20% of the total kcals should come from proteins.

The daily intake of proteins should be 0.8 grams per kg of body weight (or 0.36 grams per pound) .

The most important function of protein is to build, maintain and repair body tissues. It is an important macronutrient which is present in all the cells of our body. Our skin, bones, muscles, and organs are composed of proteins. Most of our hormones and enzymes are also made up of proteins. In the absence of carbohydrates, proteins are capable of supplying energy to out body.

A diet which is too low in proteins can cause muscle cramping and weakness. The body will try to utilise the muscle proteins for providing energy, resulting in muscle atrophy.The disease Kwashiorkor is caused by acute protein deficiency.

A diet which is too high in proteins can cause heart and kidney diseases. It can cause weight gain, diarrhea, etc.