Based on my 5-day food log, I realized that I consumed more unhealthy fats than healthy foods like vegetables, fruits, grains, and proteins. For breakfast, I do not consume the nutrients needed to boost my energy during the day. I do not eat proteins such as eggs or dairy products and healthy snacks between meals; I eat spicy chips instead of fruits or vegetables. Often I skip lunch and eat very late for dinner. Also, I do not meet the recommended guidelines for water. Definitely, I do not eat a balanced meal and do not get enough nutrients and vitamins to sustain the body’s demands for good performance. Now, I understand why I get headaches, feeling tired and sleepy during the day; my body is not getting adequate energy sources such as carbohydrates, …show more content…
I have to balance the intake of carbohydrates, fats, and proteins. I have to reduce the intake of saturated and Trans fats. I will try to eat more lean protein such as legumes, fish, and skinless poultry. I will limit the frequency of fast- foods, try to cook at home and bring lunch and healthy snacks to school. I will consume more whole grain rich foods (Strategy: every time I eat carbs I will choose the whole grain option). Increase fruits and vegetable consumption; make sure vegetables and fruits of my choice are in at least two of the three meals per day. Increase water intake and decrease soft beverages (Strategy, label a water bottle with goal times throughout the day). For portion control, every time I eat my meals, I will incorporate my plate. I will pay more attention to food labels and calculate daily calorie intake. If I balance the food groups, my body will receive the proper nutrients and vitamins. Besides, I have to increase my physical activity and at least meet the 30 minutes of aerobic exercise per day, five days a week. In conclusion, I need to make drastic changes in my eating habits in order to improve my overall health and
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Hi Cheskamae, It is great to know that you 're in awareness area and you have started your way to a good and healthy lifestyle. I take the same view as you that having a full time job plus school can affect your daily routine. Try not to skip meal as much as you can because your body needs healthy food to function properly. Not only your body, your brain also need healthy foods to keep your memory fresh and to recover memories accurately.
Braxton Ackman the six major food groups are grains,veggies,dairy,protein,fruits,water. Based on your weight and height will determine your diet to get everything you need to stay healthy. I have found out that I don 't eat so healthy. I need to lay off the junk food and start getting out more. I use to aways be walking around town.
“We should eat less of any particular actual food” (51). People consider that they can lose their weight just by reducing their total consumption of fat and completely undermining the portion of other food they consume. To remain hale and hearty,
With so little time to fit our fast paced schedule, we tend to gravitate towards a new solution of ordering quickly fixed meals. Today, a hot meal can be just a phone call away and ready to be devoured. We constantly favor other individuals to prepare our food instead of taking the initiatives ourselves, thus becoming the evident fault in the American diet; here is where a solution becomes a problem. There are several flaws in the American diet, consequently leading to a staggering number of problematic health issues.
So the main idea is very easy: eat the way a hunter/gatherer would. You should try to eat stuff you would come across in nature that are consumable without a lot of processing. These items include: Lean meat Fish Eggs Vegetables Root vegetables Fruits & berries Nuts/seeds
Also besides working out there I also am coaching more days of the week usually helping and motivating others to get healthy. I try to eat healthy but sometimes it hard to do so with classes, as it seems like I’m always on the go. My trouble comes with portion intake. I understand what portions to eat, however usually I get more than one portion in a sitting and in the end it hurts me. One thing that I want to work on is portion control and eating smaller meals throughout the day.
I try to think of myself as a person that puts an emphasis on health and maintaining a good physical condition overall. I drag myself to the gym daily and try to eat as healthy as possible. The eating part being the hardest thing to accomplish. I have spent a fair amount of time reading on what to eat and not to eat. I have noticed that for every positive review on any supplement or food item there is a negative review as well, and sometimes I discover a power food item that everyone is drinking or using.
One way I intend to do to balance my diet is to plan my meals for the week in advance instead of deciding what to consume on a day to day bases. By doing this, I can better analyze what I plan to eat, and make sure that I am consuming adequate amounts of fruits, vegetables, whole grains, legumes and lean proteins. Balancing my diet and consuming more plant-based nutrition will lower my consumption of foods higher in fat and sugar, which will reduce my chances of being affected by
- Limit saturated fats — fats that mainly come from animal sources of food, such as red meat, poultry and full-fat dairy products. Look for ways to replace saturated fats with vegetable and nut oils, which provide essential fatty acids and vitamin E. Healthier fats are also naturally present in olives, nuts, avocados and seafood. Limit trans fats by avoiding foods that contain partially hydrogenated oil. - Chilled food, ready meals and take-away meals as they are high in salt and fat. - Crisps and savory snacks as these are very high in salt content and are not nutritious.
The target for cholesterol is less than 300 mg, and I achieved that with an average of 126 mg. For dietary fiber, the target level is 25 g, and I only got an average of 13 g. My average distribution of calories over the two days was not very close to the target values. The target range for the percent of calories that carbohydrates contributes is 45-65% calories while I got only 35% calories. For protein, the target is 10-35% of calories. I got 17% calories from protein, so I was within the target zone for calories from protein.
Based on my data for my daily intake of foods, I would say that I live a pretty healthy life. I went over the food groups and calories, nutrients, food details and meal summary of my food diary and I thought it was interesting to look at all the little details of the different foods I ate throughout the day for breakfast, lunch, dinner and snacks. If I had to set 5 goals to improve my nutrition in what I eat and how I keep myself healthy I would have to say for the first one, exercise more, the second one choose healthier meal options, third one eat more throughout the day, fourth one choose healthier snacks, and for the last one do not eat when bored. I try to exercise as much as I can when I have free time, but it is sometimes hard to find some free time.
“Let your food be your medicine and your medicine be your food” (Hardy, 2006). The Greeks followed this idea by the philosopher Hippocrates, but today’s society does not take the message seriously. A majority of people eat harmful foods and do not receive the nutrition they need to stay healthy. There are a number of reasons why nutrition is lacking. A lot of teens and college students eat snacks that are not healthy such as chips, pop, candy, etc.
Here are some ways to make healthy changes in your eating habits: Keep more fruits, low-fat dairy products (low-fat milk and low-fat yogurt), vegetables, and whole-grain foods at home and at work. Focus on adding healthy food to your diet, rather than just taking unhealthy foods away. Try to eat a family meal every day at the kitchen or dining table. This will help you focus on eating healthy meals. Buy a healthy-recipe book, and cook for yourself.