Food Journal Part 2

Mr. Jay's current food consumption is insufficient to keep his body healthy. His body mass
index (BMI) is presently 28.7kg/m2, indicating that he is overweight. His daily calorie
requirement is estimated to be 1920 kcal. However, he consumes 3667 kcal each day having
1747 kcal more than the expected daily calorie intake. The body converts the calories into
energy, and the rest is stored as fat. Consuming high calories may result in medical problems
that increases the risk of diseases, such as cardiovascular disease, diabetes, hypertension, and
certain cancers (Farooqui, 2015). Furthermore, he has a sedentary lifestyle of 1.4 which
suggest he is minimally stressed and being overweight with high calorie intake can contribute
to poor glucose tolerance and develop into non-insulin-dependent diabetes mellitus
(NIDDM). Therefore, with obesity, larger insulin levels are required to maintain glucose
tolerance, putting beta-cells under more stress.

Moreover, his recommended carbohydrate and protein macronutrient and calorie distributions
are within range of total energy intake. Nonetheless, his total calorie distribution for fat has
exceeded the RNI (2017) and the suggested macronutrient distribution. As a result, high
intake of fats can develop into impairment of glucose metabolism and causes harmful LDL
cholesterol levels to enter blood (Lichtenstein & Schwab, 2000). According to RNI (2017),
recommended protein intake should be 61g/day, however, his protein intake exceeds the
recommended. This can stimulate insulin production, which enhances glucose clearance, and
a high dietary protein consumption over time can raise the risk of type 2 diabetes (Rietman et
al., 2014). Thus, consumption of protein food should be controlled. Additionally, total energy
consumption for sugar was 10% lower, and his sugar intakes per day were 28% and 66%
lower than the necessary intake. Low sugar intake can result in hypoglycaemia. Fibre
consumption is below recommended of 66%. Constipation, heart disease, and bowel cancer
can all be caused by a diet lacking in fibre. In addition, the cholesterol and salt intakes were
higher than the suggested levels of less than 300mg and 1500mg, respectively. Thus,
excessive salt consumption can influence glucose tolerance and lead to hypertension, renal
failure, and stroke (Farquar et al., 2015).

Mr. Jay's daily calorie intake should be improved as it is inadequate. Fried chicken thigh with
skin is one of the foods that should be reduced as it contains more saturated fats and increase
amount of cholesterol (Cortinas et al., 2004). A good alternative for chicken thigh is
consuming grilled or steamed fish, as it has a higher protein and lesser fat. Also, fish contains
omega-3 fatty acid, with low sodium and cholesterol levels. Furthermore, reducing
consumption of hard-boiled eggs can lower cholesterol and salt levels. Tofu is a good
substitute for eggs, as it is lower in calories and lower saturated, monounsaturated, and high
polyunsaturated fats compared to eggs (Ware, 2017). In addition, replacing chicken curry
puff with high fibre fruits and vegetables for snacks such as bananas, avocado and sweet
potatoes can reduce the high fats, cholesterol, and salt consumption while increasing his fibre
intake. This can improve the risk of cardiovascular diseases, digestive problems, and blood
sugar levels. Lastly, replacing white rice with whole-wheat couscous can reduce carbohydrate
intake and is richer in fibre and protein and lesser in calories. Thus, reducing sodium and
cholesterol reduces chances of cardiovascular diseases and diabetes.

In conclusion, Mr. Jay’s daily consumption per day can be improved for his overall health.
The 3 keys for a healthy and nutritious meal planning are to have balance, timing, and quality
food from all food groups. By replacing his daily food with a healthier option, it can reduce
his fats, salt and carbohydrate intake and help maintain a healthy body against chronic
noncommunicable diseases, such as cardiovascular diseases, diabetes and even cancer.
Reducing his portion size and increasing more variety from different food groups is a better
option to help him lose weight while having a balance diet. Thus, eating fewer calories but
with right quantity can help in weight loss and enhances insulin sensitivity proportion,
resulting in lower insulin secretion and decrease risk of developing diabetes.

References:

Cortinas, L., Villaverde, C., Galobard, J., Baucells, M. D., Codony, R. & Barroeta, A. C.
(2004). Fatty acid content in chicken thigh and breast as affected by dietary
polyunsaturation level. Poultry Science. (83)7, (pp. 1155-1164).
https://doi.org/10.1093/ps/83.7.1155

Farooqui, A. A. (2015). Effects of long-term consumption of high calorie diet on neurological

disorders. High Calorie Diet and the Human Brain. (pp. 245-275). Springer.
https://doi.org/10.1007/978-3-319-15254-7_9

Farquar, W. B., Edwards, D. G., Jurkovitz, C. T, & Weintraub, W. S. (2015). Dietary sodium
and health: More than just blood pressure. Journal of the American College of
 Cardiology. (65)10, (pp.1042-1050). Elsevier.
https://doi.org/10.1016/j.jacc.2014.12.039.

Lichtenstein, A. H. & Schwab, U. S. (2004). Relationship of dietary fat to glucose

metabolism. PubMed. (150)2, (pp. 227-243). https://doi.org/10.1016/S0021-
9150(99)00504-3

Rietman, A., Schwarz, J., Tomé, D., Kok, F. J. & Mensink, M. (2014). High dietary protein
intake, reducing or eliciting insulin resistance? European Journal of Clinical Nutrition.
(pp. 973-979). https://doi.org/10.1038/ejcn.2014.123

RNI. (2017). Recommended nutrient intakes for Malaysia. Select kami resources.
https://nutrition.moh.gov.my/wp-content/uploads/2017/05/FA-Buku-RNI.pdf

Ware, M. (2017). Everything you need to know about tofu. Medical News Today. Healthline
media. https://www.medicalnewstoday.com/articles/273982#takeaway