Introduction: Over 3 days, including 2 weekdays and 1 weekend, I was able to do my food analysis: analyze my food consumption, my activity level, calories burned and what nutrients and vitamins I was consuming. Background: Since I weigh 138 pounds and am 5 feet and 5 inches tall, my BMI is 23.0, which puts me in the normal weight category. Body mass index (BMI) can be used as a valuable tool, but can also be an unnecessary resource depending on the circumstances. BMI can be useful because it can help identify whether you are at high risk of certain health-related diseases. According to Robert Shmerling, “In general, the higher your BMI, the higher the risk of developing a series of pathologies linked to excess weight, including: diabetes, arthritis, liver disease, several types of cancer, high blood pressure (hypertension), high cholesterol, and sleep apnea” (Shmerling, What is a Normal BMI section, 2016). However, because BMI does not take into account bone density or fat distribution, it can be misleading. A person who might be considered overweight or underweight based on their BMI is not necessarily unhealthy. Thesis Statement: Therefore, BMI can be a useful indicator, but should not be the most reliable guide to determining health status. Say no to plagiarism. Get a tailor-made essay on “Why Violent Video Games Should Not Be Banned”? Get the original essay Topic Sentence: When I evaluate the MyFitnessPal app, it is evident that there are certain vitamins and minerals that I was deficient in and others that were overconsumed during these particular three days. Evidence and Citations: The vitamins I was consistently deficient in were vitamins B5 and E and the minerals I was consistently deficient in were calcium, magnesium, potassium, and selenium. Vitamin B5, also known as pantothenic acid, contributes to nutrient metabolism. While there are no harmful effects to overconsumption of this vitamin, there are deficiency symptoms if you don't meet the daily requirement of 5 milligrams. Comment: Underconsumption can lead to fatigue, nausea, vomiting, numbness, muscle cramps and difficulty walking. More extreme symptoms may include “burning feet” syndrome. According to Joan Blake, “symptoms ranged from hot, tingling sensations on the soles of the feet to a painful burning intense enough to disrupt sleep” (Blake, Exploring Pantothenic Acid section, 2019). The other vitamin I under-consumed was vitamin E, which is an effective antioxidant that protects cell membranes and prevents oxidation of LDL cholesterol transporters. On a daily basis, an adult needs about 15 milligrams of vitamin E to meet the recommended amount. If too little is consumed, it “can cause nerve problems, muscle weakness, and uncontrolled movements of body parts” (Blake, Exploring Vitamin E section, 2019). Generally, people do not under-consume vitamin E, however, I am in that small group of people who do. Topic Sentence: On the other side of the spectrum, there were certain vitamins and minerals that I overconsumed, which were sodium and zinc. The main function of the mineral sodium is to regulate fluid balance and transport substances. Evidence and Citations: To achieve the goal set for this mineral, the bare minimum of 180 milligrams of sodium is necessary. Unfortunately, like other Americans, they consumed too much of thismineral, which can lead to high blood pressure. Which, in turn, can cause hypertension. As for the functions of zinc, it covers a multitude of roles. These functions include synthesizing RNA and DNA, maintaining a healthy immune system, reducing the risk of colds, and fighting age-related macular degeneration. As a woman, I need 8 milligrams of zinc to meet my needs. Comment: Consuming more than the required amount of zinc can cause side effects such as "stomach pain, nausea, and diarrhea" (Blake, Exploring Zinc section, 2019). Fortunately, I did not experience any extreme symptom resulting from insufficient or excessive consumption of vitamins or minerals. Topic Sentence: Carbohydrates, fats, and proteins are the three macronutrients that provide us with the energy we need to survive. Carbohydrates are where we should get the majority of our calories. It is very important that the majority of our calories come from carbohydrates, because in the form of glucose they help your brain function and red blood cells function. About 45 to 65 percent of the calories in your diet should come from carbohydrates, which should equate to a daily minimum of 130 grams. As for fats, humans need them for many different reasons. “In your body, fat is essential for energy storage, insulation, and to help you better absorb fat-soluble vitamins” (Blake, What are Fats section, 2019). Although these are very important functions, humans only need about 45% of calories from fat. The final macronutrient, protein, is heavily relied upon by many Americans to get enough of it, but we only need it for 10% of our calories. Even though we only need about 10% of our daily calories from protein, that doesn't mean it's unimportant. Comment: Protein is essential to our body because without it we would not be able to repair damaged tissues or build muscle or bones. Topic sentence: Although water is not a macronutrient, it still has important properties. Evidence and Citations: Most of our body is made up of water and the water in our body protects our joints, spinal cord and tissues, removes waste from our body, regulates body temperature and helps with digestion and absorption. To prevent our body from becoming dehydrated, we must consume a certain amount of water. Comment: For women, drinking around 9 cups is enough and for men, drinking around 13 cups is enough to be well hydrated. It's important to stay hydrated and understand what percentages of carbohydrates, fats, and proteins should come from calories. As a 138-pound woman who planned to maintain her weight, my recommended calorie intake was 1,960. My recommended average grams of protein were 86 grams, for carbs, 213 grams, and for fat, 57 grams. There were some aspects where I achieved my goal and others where I fell short. Over the course of 3 days, I didn't meet my recommended calorie intake, but I did meet my minimum water intake for all of those days. I only drink water, so this was normal and I hoped I had achieved my goal. Comparing my actual protein intake to my recommended protein intake, I was significantly lower than the amount I was supposed to eat. As for carbs, I went over the recommended amount for 1 day and under the recommended amount the next 2 days. For fat intake, I was below my intake for 2..