Diet Diary Bakery Science and Nutrition: Macro and Micro Nutrients, 3-Day Plan, Recommendations

This article discusses macro and micro nutrients in diet, provides a 3-day diet diary plan, and recommendations for improvement. It covers the importance of nutrients, types of macro and micro ingredients, and popular macro diets. The 3-day diet diary plan includes breakfast, lunch, dinner, and snacks. The article recommends choosing whole grain bread, increasing protein intake, drinking enough water, taking supplements, and avoiding fruit juices. References are also provided.

CW2 Diet Diary Bakery
Science and Nutrition

Table of Content.
INTRODUCTION...........................................................................................................................1
MAIN BODY..................................................................................................................................1
Introduction of Macro and Micro ingredients and their role within the diet...............................1
A 3-day diet diary recording your food and drink consumption.................................................1
Recommendations for improvements to your diet to bring this in line with current
recommendations.........................................................................................................................3
CONCLUSION................................................................................................................................3
REFERENCES................................................................................................................................5

INTRODUCTION
Nutrients are plays a major role in the body. Nutrients are the molecules which are
present in the food and diet all the required organisms need to grow, reproduce, develops and
make energy (Kannan and et. al., 2020). Where nutrients are broken into small pieces and that
can be used by the organism, these nutrients are of two types macronutrients and micronutrients.
In this, there is discussion about the Macro and Micro ingredients and their role within the diet
and also make the 3 days’ diet diary plan. It will also have suggested the recommendation for
improvement to your diet.
MAIN BODY
Introduction of Macro and Micro ingredients and their role within the diet.
There are basically two types of ingredients or nutrients in the food. The macro and micro
ingredients are also known as the macro and micro nutrients. In which the macro ingredients
denote as which types of ingredients or nutrients that the body needs in heavier and larger
amount such as carbohydrates, fat and protein. These nutrients are responsible for maintain and
improves the body structures and system. Where in micronutrients are the nutrients, the body
needs in smaller amount which are commonly referred as the minerals and vitamins but, these
are very necessary for the body (Lobine, Rengasamy and Mahomoodally, 2022). This can be
meant that vitamins are also the important part of the body, its name suggest that when breaks
this word 'Vitamins' means Vital amines which means vital amino acids. There are some major
micro nutrients are boron (B), copper (Cu), molybdenum (Mo), chlorine (Cl), zinc (Zn),
manganese (Mn), iron (Fe). These nutrients help to generates the calories into the body that helps
in provide energy. In this, when considering a diet plan, most of the people can try a macro diet,
that can specifically concentrate over the balance of macronutrients. In addition to this, here are
some of the popular macro diets that can involve Keto diet, Paleo diet, IIFYM diet and Weight
watchers diet as well.
A 3-day diet diary recording your food and drink consumption.
Breakfast Lunch Dinner Snacks
Day 1 2 Cups of oatmeal
with oz. of
nuts/seeds.
1 cup raw mixed
vegetables with 2
Tbsp. of ranch.
2.5 cups salad
with 1.5 ounces
of natural cheese
1 cup of Greek
yogurt.
1

1 Cup of 100%
vegetable juice
Water
½ cup of dries
fruit.
Spread peanut
butter on wheat
bread and take
jelly sandwich.
1 cup of
chocolate milk
water
4 ounces of pan
seared fish in
olive oil.
1 wheat dinner
roll.
Water
1 apple
2 ounces of
pretzels.
Sports drink
Day 2 1 Slice of wheat
toast with 1 Tbsp
of butter.
2 scrambled eggs
with sautéed
peppers.
1 Cup of milk
Water
1 Cup cooked
carrots
3.5 ounces’
package of tuna
fish
2 ounces of
crackers
1 cup of fruit
juice
water
1.5 cup cooked
mashed
2 ounces’ natural
cheese
Cauliflower with
1 Tbsp. of butter
1 cup steamed
green beans
2 cups cooked
brown rice
grilled chicken
water
Banana with 2
Tbsp peanut
butter
3 ounces of
popcorn
Sports drink
Day 3 2 cups of cereal
with one 1 cup of
whole milk
water
2 cups of whole
grain pasta
3 ounces of
chopped ham
water
2.5 cups of
vegetable soup
with avocado
slices
water
1 cup mixed
berries.
½ ounces of
mixed nuts in 1
cup of Greek
yogurt
1 boiled egg
2

It is analysed that the nutritional amount of a oatmeal generally involve calories about 288
mount per serving, total fat content about 12.8 g, sodium content 445 mg, cholesterol 0mg,
potassium 334 mg, total carbohydrate content includes 38.7g in which dietary fibre includes 6.5
g. Protein level in one serving of oatmeal is 7.5 g. The analysis from the vegetable juice can
involve such as protein content is 2.1g, carbohydrate amount is 14.6g, total polyphenol involves
130 (mg GAE). While talking about nutritional value in peanut butter on the white bread, it can
involve Fat content of about 57.20g and per portion it can include about 8.58 g, carbohydrate
include 1.36 per portion, protein value 3.17 g per portion as well as energy level 409.89 KJ.
Recommendations for improvements to your diet to bring this in line with current
recommendations.
It is recommended that the diet plan of 3 days is mentioned above has accurate but some
minor changes are also recommended in this 3-day diet dairy that is always choose the whole
grain bread instead of refined bread because whole grain contains fiber, vitamin B, mineral such
as iron, magnesium, manganese and zinc (Moghaddam, Mehdizadeh and Sharifi, 2020). There
are some of the major changes that helps in improvement of the 3-day diet diary which are
mentioned below:
 Add eggs in the breakfast because an egg contains 6 gram of protein.
 Increases the protein intake because the above plan contains mostly fiber, carbohydrates,
vitamins and minerals. As increases the protein intake with the help of dairy products,
peanut butter, beans, eggs, lean meat and many more (Saxena, 2021).
 Drink enough water, that cannot have mentioned in the above diet chart.
 Take some supplements like omega 3 and vitamin D that will helps to grow muscle faster
and also helpful in staying healthy. Where, Omega 3 is very important that regulates the
heart equilibrium and also helpful in deduction of cholesterol in to the body that reduce
the chances of heart strokes and heart attack.
 Avoiding fruit juices, eating fruits is very beneficial for the body (Weththasinghe and et.
al., 2021).
CONCLUSION
From the above discussion, it is being concluded that both macro and micro-nutrients are
important nutrients which a human body daily needs in a huge amount to function well. It mainly
consists of carbohydrates, proteins and fats. These all three types can play an essential role
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within the body system as well as a healthy diet will more typically supply an efficient amount of
each. It is being determined by the study that macronutrients are somewhat different from
micronutrients such as vitamin and minerals as the human body specifically need it in higher
amount. Furthermore, having a healthy diet is quite essential for good well-being and nutrition. It
can effectively protect a person against various acute non-communicable illness like
cardiovascular illness, cancer and diabetes.
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REFERENCES
Books and Journals:
Kannan, S. and et. al., 2020. Role of dietary supplements in sports performance. Research
Journal of Pharmacy and Technology, 13(12), pp.6259-6265.
Lobine, D., Rengasamy, K.R. and Mahomoodally, M.F., 2022. Functional foods and bioactive
ingredients harnessed from the ocean: Current status and future perspectives. Critical
Reviews in Food Science and Nutrition, 62(21), pp.5794-5823.
Moghaddam, M., Mehdizadeh, L. and Sharifi, Z., 2020. Macro-and microelement content and
health risk assessment of heavy metals in various herbs of Iran. Environmental Science
and Pollution Research, 27(11), pp.12320-12331.
Saxena, S., 2021. A review study on important role of carbohydrates in the flavor. Asian Journal
of Research in Social Sciences and Humanities, 11(12), pp.85-90.
Weththasinghe, P. and et. al., 2021. Full-fat black soldier fly larvae (Hermetia illucens) meal and
paste in extruded diets for Atlantic salmon (Salmo salar): Effect on physical pellet
quality, nutrient digestibility, nutrient utilization and growth
performances. Aquaculture, 530, p.735785.
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