WK1 - Assignment-Healthy_Eating_Plan
WK1 - Assignment-Healthy_Eating_Plan
CSU - Dominguez hills
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Date Created: 11/16/15
Healthy Eating Plan | 1 . . . . . . . . . . . . . . . . . . Healthy Eating Plan University of Phoenix SCI 241 January 23, 2010 name Healthy Eating Plan | 2 The My Pyramid Plan has allowed me to learn quite a bit about how different my diet is in comparison to what is should be. For months I have had extremely low energy levels, and found myself constantly fatigued. I thought it may be because of depression or some other disease. I have gone to many doctors who have put me on many different kinds of medications in an attempt to fix my constant fatigue; however, nothing seemed to work. I even resorted to using energy pills in an attempt to gain more energy and lessen the fatigue. After observing my analysis on the MyPyramid.gov website, I have come to believe that it is most likely my diet that is causing my problems. When comparing my diet to the daily recommendations for my height and weight, I now understand that there is much to be changed in my diet if I want to have more energy and stay healthy. According to the United States Department of Agriculture (2010), my average food energy intake was only 2164.8 kilocalories (kcals), and my recommended intake for my build and weight is 2600 kcals. The analysis also made me realize how inconsistent my diet is. On one of the days I consumed only 700 kcals, and on another day I consumed 3746 kcals. Most of the time I am consuming far less kcals than recommended by the MyPyramid analysis. In a way, this did not surprise me; however, I must admit that I have known for some time that my diet is not what it should be. I have a very bad habit when it comes to eating. I usually skip breakfast, at lunch I have a piece of bread or something small to hold me until dinner, and finally I have a huge dinner with dessert. After dinner I snack constantly, until I go to bed around midnight. Sometimes, more often than not, I may even skip dinner and just have a snack. Healthy Eating Plan | 3 Over the three day analysis I consumed an average 0.4 cups in the milk category, 0.4 cups in the fruit category, 0.8 cups in the vegetable category, 6.5 ounces in the meat and beans category, and 9.2 ounces in the grain category. My diet is mostly just meat and bread. No wonder I have no energy. Clearly I must force myself to begin adding healthier foods to create a more balanced diet, which will include fruits, vegetables, and milk MyPyramid Plan suggests that I maintain a diet of 2600 calories daily along with at least 30 minutes of moderate to vigorous activity. When breaking this down into the five food groups, the first thing I must do is consume approximately 9 ounces of grains daily, making at least half of the grains whole grains. The MyPyramid Worksheet suggests 1 ounce equivalents, which include one slice of bread, 1 cup of dry cereal, or ½ cup of cooked rice, pasta, or cereal. For the vegetable group my plan suggests about 3.5 cups per day. The chart also suggests various vegetables, breaking it down weekly as follows: 3 cups of dark green veggies, 2.5 cups of orange veggies, 3.5 cups of dry beans and peas, 7 cups of starchy veggies, and 8.5 cups of other veggies. The plan recommends 2 cups of fruit daily, meaning fruit, not fruit juice. According to The George Mateljan Foundation (2010), most fruit juices are not 100% juice, and may contain artificial ingredients that would have an adverse effect on one’s diet. Even juices that contain 100% fruit juice often do not contain all the nutrients that physical fruit may contain (The George Mateljan Foundation, 2010). Milk should be lowfat or fatfree, and average daily consumption recommended is 3 cups. Other products derived from milk, like cheese or yogurt, may be substituted for milk. MyPyramid Plan suggests 6.5 ounces of food from the meat and beans group daily. Some equivalents per ounce of meat and beans are poultry, fish, one egg, ½ Healthy Eating Plan | 4 ounce of nuts, and ¼ cup of dry beans. I should not have any issues with the meat and beans group; however, I do need to monitor specific nutrients in my diet. “There are six classes of nutrients that we need to stay alive and healthy, to grow, and to reproduce: carbohydrates, lipids, proteins, water, vitamins, and minerals” (Jeff Greenberg, 2010, p. 5). I mentioned earlier that I was often very fatigued, and had very little energy. Carbohydrates (carbs) are one of the body’s main sources of energy. My average carb intake is 336.2 grams, which MyPyramid Plan indicates as adequate; therefore, there must be some other nutrients that I am missing. Lipids, basically fats, are the second class of nutrients. MyPyramid analysis shows that my average total energy or fat intake is only 33.4%. This shows why I am lacking so much energy. On a typical day I consume 1 cup of fruit, a sandwich of some sort, coffee in the morning, and maybe snack of cheese and crackers or any other finger foods. The food that I eat does not contain much fat; therefore, introducing more fatty foods may be the answer to my low energy problems. I have always stayed away from fatty foods because I did not want to gain weight; however, I am learning there is so much more to a proper diet than only staying away from fat. I consume plenty of protein from the meat and protein shakes that I have daily, so I should not have to change much in the meat and beans category. When it comes to concerning water, I never drink enough. It is recommended that one drinks eight 8 ounce glasses of water per day (Mayo Foundation for Medical Education and Research, 2010). Dehydration can cause headache, fatigue, and dizziness; therefore, drinking more would be a major step in maintaining a healthier diet (Jeff Greenberg, 2010). MyPyramid Plan also shows that the majority of my vitamin intake is less than it should be. This can be reversed by me eating more nutrient enriched foods such as fruits and vegetables. I also may want to consider taking a daily Healthy Eating Plan| 5 multivitamin supplement. The same also showed to be true with the last nutrient group, which are minerals. Balancing out my diet by maintaining proper portions from each of the food groups would be a good solution to obtain the proper nutrients that I need. Apparently, only eating one sandwich and snacking on cheese and bananas throughout the day is not the way to go. A good healthy day of eating would look something like this: Breakfast 2 cups of dry cereal with 1 cup of milk 1 banana 1 piece of toasted wheat bread 1 cup of milk Lunch Tossed salad with ½ cup of dried cranberries and fatfree Italian dressing 1 orange 1 cup of milk or juice Dinner A small dinner salad with fatfree dressing. 5.5 ounces of either steak or chicken A glass of water The menu above is missing one serving of meat and beans and a few servings of grain to leave room for a possible snack of whole grain crackers, ½ ounce of nuts, or maybe a ham sandwich on wheat bread. My main goal here is to maintain the current weight that I am at, which is 169 pounds, and to feel more energized. I will also integrate a multivitamin in the morning; however, I need to be careful to read the labels of the food that I am eating so that I do Healthy Eating Plan | 6 not intake too many vitamins and minerals, which can be toxic if overconsumed (Jeff Greenberg, 2010). Integrating this type of diet along with 30 minutes of moderate to vigorous exercise daily will prove to be challenging. In conclusion, to integrate this diet plan into my life, I will have to let my friends and family know what type of diet I am working on, and possibly involve them as well. This will not be a simple change. I will be taking away a bad habit and creating a new one, which is essentially changing the way that I live. To keep track of the foods and nutrients contained within them, I will program a list into my cellphone rather than on paper, which will make tracking my foods easier because my cellphone is with me every day. I will pay more attention to the nutritional facts on labels and try not to go outside of MyPyramid Plan. I will try to go to the gym more often as well, which will help take off any extra calories or carbs that I accumulate. Healthy Eating Plan | 7 References HealthyVitaminChoice.com. (2005 2007). The Best Food Sources for Vitamins. Retrieved January 23, 2010, from http://www.healthyvitaminchoice.com/vitaminsinfoods.html Jeff Greenberg. (2010). Nutrition: Choices for Health. Retrieved January 23, 2010, from University of Phoenix, SCI241 – Week 1 website. Mayo Foundation for Medical Education and Research. (2010). Water: How much should you drink every day?. Retrieved January 23, 2010, from http://www.mayoclinic.com/health/water/NU00283 The George Mateljan Foundation. (2010). WHFoods: Is Fruit Juice as Good as Whole Fruit?. Retrieved January 23, 2010, from http://www.whfoods.com/genpage.php? tname=george&dbid=74 United States Department of Agriculture. (2010). MyPyramid.gov. Retrieved January 23, 2010, from http://www.mypyramid.gov/
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