In comparing my diet to the recommendations received by the Food Guide Pyramid, it is nothing like what I thought it was. I am over and under on most of the food groups breakdown. I was expecting to see more positive results in my diet; I thought that I ate a healthy diet most of the time. The grain food group as a whole, I was just one ounce under. I ate ½ of an ounce of whole grains, whereas I ate 4 ½ ounces of refined grains. Therefore, I need to consume more whole grains and less refined grains. Vegetables I was ½ of a cup under for the four day analysis. The fruit group I was under; I consumed ¾ of a cup, and it should have been 2 cups. The dairy group I should have consumed 3 cups and I only consumed ½ of a cup. As far as the protein group, I was over by 2 ½ ounces. Although, all of my protein consumption was meat, poultry, eggs, and a small amount of nuts. I should have had more seafood. I was under in oils; I consumed 4 teaspoons, and the recommended amount is 6 teaspoons. As far as total calories are concerned I received a good status with a total of 1826 calories. However, many of those calories included empty calories, solid fats, and added sugars. After seeing the overview of my food groups and calories report over a four day period, I realize that I need to make some changes in my diet. I need to replace refined grains with whole grain foods, such as whole grain breakfast cereals, breads, and pastas. Vegetables include five sub-groups that include dark green, red and orange, beans and peas, starchy, and other. Typically, I do well with the dark greens and red and orange sub-groups because I eat many salads with tomatoes, carrots, and dark green leafy greens. However, I am the type of person that uses too much salad dressing on my salads. Although, I do use light, fat free, and lower calorie salad dressings. The beans and peas and starchy groups I usually don’t do well with. Maybe I could start adding some beans and peas to some of my salads to incorporate those into my diet more often. Taking my starchy vegetables into consideration, I could eat more corn and potatoes. I already steam my vegetables when cooking, so that is a lower fat habit. My fruit consumption is often a hit and miss category. I need to keep more fresh fruits on hand and eat those for snacks throughout the day. My protein category consists of meat, poultry, and eggs in which case I am over the recommended amounts. I need to take some meats out of my diet and replace with some seafood options. As far as empty calories, solid fats, and added sugars I basically need to pay closer attention to the Nutrition label on the food packages to reduce these intakes. Another issue that I am aware of is that I know that I do not drink enough water throughout the day. The average person should consume 8 glasses of water a day. I drink only one or two. I have chosen to examine food labels for a few of the things that I use on a consistent basis. The first is my Coffee House White Chocolate Mocha creamer that I use daily in my morning coffee. The serving size is 1 Tablespoon which has 35 calories (15 of those calories are from fat), 2% total fat; 5% saturated fat, 6 grams of carbohydrates, 0 grams of protein, and 0 grams of dietary fiber. My second choice is Light Balsamic reduced fat salad dressing. The serving size is 2 Tablespoons which has 45 calories (40 of which are fat calories); 6% total fat; 3% saturated fat; 2 grams of polyunsaturated fat; 1.5 grams of monounsaturated fat; 2 grams of carbohydrates; no dietary fiber; and no protein. My third choice is spaghetti noodles. The serving size is 2 ounces dry, ½” circle which has 210 calories (10 fat calories); 2% total fat, no saturated fat, trans fat, or monosaturated fat; .5 grams of polyunsaturated fat; 42 grams of carbohydrates, 2 grams of dietary fiber, and 7 grams of protein. The process in which I created my customized nutritional…
Purpose: To inform the audience how to eat healthily on the run
How many of you want to be healthy? How many of you find it a challenge to eat healthily because you are always running somewhere such as from work to school or from school to another activity? Most of us are. Today we will discuss ways you can incorporate healthy eating into your lifestyle even if you are always on the go. Packing a lunch, choosing restaurants wisely, and keeping nutritious snacks on hand are…
Head: My Healthy Eating Plan
My Healthy Eating Plan
When one is thinking about what they are going to eat, most do not think about the essential nutrients that are in the food they are craving. Eating healthy is the farthest things from the mind. Many of us do not know how to eat healthy, do not have the money to eat healthy or simply do not have the time. How important is it to eat healthy? This subject will be examined throughout this paper along with examining my eating habits…
Healthy Eating, Nutrition, and Exercise Plan
October 21, 2012
Tiera Pack Lawyer
Healthy Eating, Nutrition, and Exercise Plan
* Identify a current health problem or nutritional need you are experiencing, or a health or nutrition problem you can foresee experiencing because of your family history: for example, heart disease or diabetes. Briefly discuss the condition you have chosen.
Taking this class has opened my eyes to habits that my family practices that contribute…
Healthy Eating is very important in everyday life. It is important to have your 5 a day to keep a healthy balanced lifestyle. There are 7 different types of foods:-
Carbohydrates – potatoes, bread, Pasta. These are a slow energy release and are the most important foods that you need to eat.
Protein – meat, fish, eggs. These are important for growing new tissue and help repair muscle and tissue.
Fats – unsaturated and saturated – oil and butter – essential in the body for energy…
In the UK healthy eating has a major impact on people concerning their health in that 1 per cent in 10 per cent of the adults and more than 1per cent in 10 per cent of children aged 2 to 10 are now classed as obese. The increasing number of obesity in the UK has increased the risk of type 2 diabetes, some cancers and heart disease for the past years because of people not knowing how to maintain a healthy-balanced diet. A healthy balanced diet is balanced diet that provides us with all…
Dr. Gary Lucht
Eating healthily is described as a struggle, and people often think they have to give up all their favorite foods in order to be healthy. Visualizing foods as bad or unhealthy is not the goal. It is natural to want unhealthy foods, but by reducing portion sizes the craving for those foods becomes less and less. Moderation is the key in a healthy diet, feeding the body a balance of fats, carbs, proteins, and other essential…
Healthy Eating Plan
June 17, 2012
As suggested by the website, my current eating plan is far less than nutritious. Unfortunately, my current meal plans on a daily basis are completely lacking in fruits and vegetables. Choosemyplate.gov is a website that is backed by the United States Department of Agriculture, and while I do respect that fact, I cannot say that I appreciate the feedback I have been getting from this website. It has a huge lack of options when it comes…
Encouraging young people to engage in healthy eating
When working with young people it is important for us to encourage then to have a healthy diet. To do this we must first teach then what that means and encourage them to find out their likes and dislike by offering them choices that they may not have had in the past.
To teach them how to maintain a healthy diet I would first ask the young people what foods they enjoy when they arrive in our care. Once I have this information I can work on…
Taste is everything when it comes to food.
For many years, the medical professionals have reported about the positive effects of a healthy and balanced diet. They have been instrumental in bringing nutritional education into the schools, on the news, and to the public in general. Despite these facts, many people do not eat a healthy diet. Knowing what healthy diets are is the one step to becoming smarter about what the body needs for survival. Another step is knowing how to look up the nutritional…