Healthy_Eating_Plan_Comparison_Assignment

Healthy Eating Plan Tracy Valantiejus SCI/241 March 20, 2011 Traci Davis Healthy Eating Plan My diet is rather poor, compared to the recommendations for the food guild pyramid. I was really low on the amount of fruit I should be eating, and to me that was rather shocking, beings I love banana’s and oranges. I did eat at least one serving a day from each of the food groups. But was low on the amounts I needed to consume on a daily basis. I was a little high on the recommended fat intake. I was low on the saturated fat intake, low on the cholesterol intake and very high on the sodium intake. And that alerts me because my body is already retaining to much fluid. In order to modify my diet , so that I get the recommended servings of each food group, I need to cut back on sweets and snack type foods. Some nutrient rich foods that I can add to my daily diet would be more fruits and vegetables. Nutrients are chemicals found in foods that are very important to human growth as well as human function. There are six different classes of nutrients. They are carbohydrates, which are the primary source of fuel for our bodies. Fats which work with our body when relaxing or sleeping are also needed for a healthy diet. Some protein rich foods that I need to add to my daily diet are fish, legumes, which are peas and lentils and beans, and nuts. Proteins support the growth, repair and maintenance of the tissues in the body. According to my personal pyramid tracker, I am over consuming some minerals. Minerals such as calcium, potassium, iron and sodium assist in regulating our body functions, which include regulating fluids and producing energy and health of our blood and bones. Minerals also help our body dispose of a lot of different harmful by products of metabolism. I really need to lower my intake of sodium and fats. Some of the nutrient rich foods that I consume in my diet are corn and oatmeal which are whole grain foods which can help with weight management and help lower the risk of cardiovascular diseases. Some other foods that I consume that are high in nutrients are, eggs which are high in protein. And I consume a lot of vegetables which are high in different vitamins that are important for your health as well. If a person could have and live a healthy life by eating nothing but fresh fruit and vegetables, I would be very healthy. I do eat a lot of nutrient lacking foods as well. Snack foods and junk food are the biggest of the nutrient lacking foods, as well as fast food. And boxed food, such as rice a roni, macaroni and cheese, and the different hamburger helpers are all lacking in nutrients that our body needs on a daily basis. My personal diet for nutrient recommendations says that I need to increase my intake on protein rich foods by eating foods such as fish, peas, and nuts. I also need to lower the intake of carbohydrates I consume daily, and lower my fat intake. I do eat a lot of “junk food”. My daily recommended amounts from each of the food groups are, 3 ounces of whole grain foods a day, eat a different variety of vegetables each day, don’t just eat one specific type. Mix and match them so that you get all of the grain you need daily. And be sure to eat at least two and a half cups each day. Eat at least one and a half cups of fruit each day, which is not a problem for me because I love fruits, especially banana’s and oranges and peaches(when in season). My recommended diet also calls for 3 cups of milk each day. And that can be in different dairy products, like cheese, yogurt, ice cream and many other dairy products. I am to also eat at least five ounces of meats and beans a day. Some meats that are suggested are poultry and lean meats and fish. But not more than five teaspoons of oil on any given day. On a weekly basis, my personal food plan calls for 3 cups of dark green vegetables a week, 2 cups of orange vegetables a week, three cups of dry peas and beans a week and 3 cups of starchy vegetables as well as six and one half cups of any other vegetables per week. In order for me to start a healthy eating plan, I need to do a lot of different things, as well as change my lifestyle around. I would first make a chart or calendar, so that I can write down what I will eat on each given day. I have to make out a diet that will be healthy for me as well as my family, and make it one that we can slowly convert over to, without having to give up a lot of the foods we love or eat on a normal basis. Some of the foods we shouldn’t eat, we really don’t need to cut out totally, we just need to eat those foods in moderation. One of those that we need to eat in moderation are high sodium content foods. Instead of buying foods high in sodium, look for the labels that say low sodium. Buying frozen vegetables instead of canned vegetables will help lower the sodium intake. The same thing goes for fresh. So the best kinds of vegetables to by would be frozen or fresh. Try to stay away from canned or processed foods. They are all naturally high in sodium. Another part of making my diet out would be to cut back on foods high in sugar and fat. That is hard for me to do, but I will adjust. Again, fresh fruit plays a big role in helping with the sugar intake. Canned fruits are usually high in sugar content due to packaging and processing, and most are packed in a heavy syrup that is full of sugar. A big part of starting a new diet plan and keeping up with it, is to get your family to go along with you. It will help us all out in the long run. Eating healthy not only helps your health, but can make you a better person all together. And the biggest part of following a diet regimen, some may not realize is exercising. There are many different ways to exercise. You can set up daily walks, go for runs, take your pets for walks, use exercise bikes or other exercise equipment that you may have. Even household chores are and can be part of your exercise regimen on a daily basis. If you have stairs in your house, set up a time each day to walk up and down the stairs, this burns calories quickly. But the most vital and important part of following any diet and exercise program is to go see your family doctor first and be sure that you are physically ready to change your diet. Some people are on diets for diabetics and many other health related issues. Follow what your doctor recommends, and you will go far. If you follow all the guidelines for your diet and exercise, you will one day see a new healthier you. It takes a lot of work, time, and patience, and moral support from family and friends. But it’s all going to be worth it in the end. References http://ezinearticles.com/The-Six-Classes-of-Nutrients-and-Their-Functions&id=3333582 http://www.livestrong.com/article/307867-list-of-nutrient-rich-foods/ http://mypyramidplan.gov