Introduction: Over the course of 3 days, including 2 weekdays and 1 weekend, I was able to do my diet analysis: analyze food intake, activity levels, calories burned and what nutrients and vitamins I was consuming. Background: Because I weigh 138 pounds and am 5 feet 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 a useless resource depending on the circumstances. BMI can be useful because it can help identify whether you are at high risk for certain health-related diseases. According to Robert Shmerling, “ In general, the higher your BMI, the greater your risk of developing a number of conditions related to excess weight, including: diabetes, arthritis, liver disease, several types of cancer , high blood pressure (hypertension), high cholesterol, and sleep apnea” (Shmerling, What's a Normal BMI section, 2016). However, because BMI does not take into account someone's bone density or fat distribution, it can be misleading. Someone who might be considered overweight or underweight based on their BMI may not necessarily be unhealthy. Thesis Statement: Therefore, BMI can be a useful indicator, but it should not be the most reliable guide to determining health. Say no to plagiarism. Get a tailor-made essay on "Why Violent Video Games Shouldn't Be Banned"? Get an Original Essay Topic Sentence: As I evaluate the app, MyFitnessPal, it is apparent that there are some vitamins and minerals that I was not getting enough of and others that were overconsumed during those three particular days. Evidence and Citations: The vitamins I was consistently deficient in were vitamin B5 and E and the minerals I was consistently deficient in were calcium, magnesium, potassium, and selenium. Vitamin B5, also known as pantothenic acid, helps in nutrient metabolism. While there are no harmful effects from excessive consumption of this vitamin, deficiency symptoms may occur if you do not meet your 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 sensations of heat and tingling in the soles of the feet to a painful burning intense enough to disturb sleep” (Blake, section Exploring Pantothenic Acid, 2019). The other vitamin I under-consumed was vitamin E, which is an effective antioxidant that protects cell membranes and prevents the 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 movement of body parts” (Blake, Exploring Vitamin E section, 2019). Typically, people do not underconsume vitamin E, however, I am part of that small group of people who do. Topic Sentence: On the other side of the spectrum, there were some vitamins and minerals that I consumed in excess, which were sodium and zinc. The main function of the mineral, sodium, is to regulate the balance of liquids and transport substances. Evidence and Citations: To reach your goal for this mineral, you need the bare minimum of 180 milligrams of sodium. Unfortunately, they, along with other Americans, consume too much of this mineral which can lead to increased blood pressure. Which, in turn, can cause hypertension. As for the functionsof zinc, encompasses a multitude of roles. These functions include synthesizing RNA and DNA, maintaining a healthy immune system, reducing the risk of the common cold, and helping fight 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 adverse effects such as “stomach pain, nausea, and diarrhea” (Blake, Exploring Zinc section, 2019). Fortunately, I have not experienced any extreme symptoms due to overconsumption or insufficient 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 most of our calories from. It is very important to get most of your calories from carbohydrates because, in the form of glucose, it helps the brain and red blood cells function. Approximately 45% - 65% of 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, fats are essential for energy storage, insulation, and to help you better absorb fat-soluble vitamins” (Blake, What are Fats section, 2019). While these are very important functions, humans only need about 45% of their calories from fat. The last macronutrient, protein, is very stressed by many Americans to get enough, but we only need 10% of our calories from it. Even though we only need about 10% of our daily calories to come from protein, that doesn't mean it's not important. Comment: Proteins are essential for our body because without them we would not be able to repair damaged tissues or build muscles or bones. Topic sentence: Although water is not a macronutrient, it still has important properties. Evidence and Quotes: 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 aids in digestion and absorption. To prevent our body from dehydrating 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 your calories. As a 138-pound woman planning to maintain weight, my recommended calorie intake was 1,960. My average recommended protein grams was 86 grams, carbs 213 grams, and fat 57 grams. There were some areas where I achieved my goal and others where I fell short. On all 3 days, I did not meet the recommended calorie intake, but I did meet the minimum water intake for all those days. I only drink water, so it was normal and I expected to have achieved my goal. Comparing my actual protein intake to the recommended one, I was significantly under the amount I should be eating. As for carbs, I exceeded the recommended amount for 1 day and was under the recommended amount for the next 2 days. As for fat intake, I was below my intake for 2 days and above my intake for 1 day. Concluding paragraph: Due to my over and under consumption of certain macronutrients and calories, there are multiple areas of concern. An immediate effect of a calorie deficit..