Five weak points in my diet based on the results of my dietary analysis are calcium, potassium, vitamin A, Vitamin K, and vitamin E .Three changes that I can make in my diet to address these points are to start eating dark leafy greens like spinach, kale, turnips, and collard greens so, that I can increase my calcium intake. I have tried eating spinach once and is not bad so, I will go to the supermarket and buy it. I will start eating it little by little so, that I get used to it. Also, I can drink at least one glass of fortified orange juice instead of the one I buy because it doesn’t have any health benefits since, it has a lot of sugar. I can take a yogurt to school as a snack too. Next, in order to improve my potassium intake I will eat a banana every day and I’m definitely going to try white beans because they are a good source of potassium and if I like them I will bring some to school as a snack. I can make a salad composed of dark leafy greens like spinach, add slices of avocado with little cubes of baked potato with the skin and add slices of baked fish like salmon. This will be a great combination that will be high in potassium. The three changes that I can make in my diet to increase my vitamin A intake will be to make a fruit salad compose of slices of mango with cantaloupe melon and dried Apricots or slices of sweet potato baked. Too I can make juice of carrots or I can make a smoothie of mango, cantaloupe melon, and carrots instead of drinking soda. By making these three changes in my diet I will raise my vitamin A intake. Then, in order to improve my vitamin K intake I can add to my diet pasta with spinach, tomato, and broccoli I can eat it at lunch instead of eating chips or candies. I can also, make a salad compo...
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...ings me to school a bag of sunflower seeds as a snack. These are high in phosphorus as well, I love to eat pinto beans since, I eat them four times a week and it’s a cultural food in the Mexican culture. I love eating a lot of oranges sometimes I make orange juice for breakfast they are so, tasty. Strawberries too, I like to make smoothies or I like to freeze them and submerge them in chocolate yummy! Also, I love eating kiwis and guavas they taste so, good and the good news are that they are high in vitamin .Something that I must have before I go to bed is a glass of milk because if I don’t drink one I’m not able to sleep. I really like to add legumes or green leafy vegetables like lettuce to any food or plate I’m eating. I enjoy eating almonds a lot because they taste really good and I add them to my cereal. All this food that I love to eat are high in riboflavin.
A few foods high in nutrients that I could add to my diet are sweet potatoes, strawberries, pineapple, popcorn, and beans. It is known that sweet potatoes are one of the most nutritious vegetables that can be eaten. These potatoes are high in vitamin A and potassium especially if eaten with the skins left on. A good fruit such as strawberries can be easily added to my diet. Strawberries are high in vitamin C and are good for boosting the digestive system. Also, pineapples are great in protecting against cancer and lowing blood pressure. Another food that can be easily added to my diet is popcorn. Popcorn is a whole grain and an antioxidant. To keep popcorn as a good nutrient rich food then it should be eaten as is not with salty seasonings added to. On the other hand, beans are stuffed with fiber, and are high in low fat proteins. Beans also contain a numerous amount of nutrients and phytonutrients, with the combinations of both may protect against cardiovascular disease and diabetes. If I were unable to consume these few nutrients then supplements could be a second option. Taking a multivitamin or a one a day women 's vitamin would be able to make up for the few nutrients that I would not be able to consume through foods. If a certain nutrition like vitamin A is the only nutrient lacking then I could substitute it with a vitamin A
Does Nutrisystem really work! The answer is yes. With the help of nutrition and exercise, it will put you on the road to a healthy weight. This is a holistic approach to creating a healthy lifestyle.
Holistic nutrition is increasingly becoming popular in healthcare practice due to the growing detoxification culture amongst the people with the aim of improving individual health. Consumption of toxic elements toxifies the body, the consumption of processed food products is the primary cause of diseases amongst the people. There is increased use of Holistic Nutrition by both healthy people and people with health conditions with the aim of achieving optimum body function and health. The increased use of holistic nutrition in the community improves health outcomes and reduces poor health outcomes that are caused by poor lifestyle choices of using processed food products. Holistic nutrition provides a natural approach of ensuring positive health
The purpose of writing this paper is to discuss the pros and cons of my diet. The nutritional analysis have thought me that my choices are not terrible but they are not the beast. However, a healthy lifestyle is necessary if I want to enjoy this life without health complications. Always Including some form of vegetable, fruits, and carbohydrates in my diet is ideal. However, that may not be on a regular basis and the portion might be too small to make a difference or too much to cause harm. I have learned how many grams of fat, saturated fat and protein should be consumed per day by my body.
On a typical day I have a smoothie and coffee for breakfast, sautéed vegetables for lunch, and tortillas and lentils or pizza for dinner. My snacks consist of cheese and crackers, and occasionally I will have some cereal. Last semester, I completed a dietary log and I realized that I consistently had an increased amount of refined grains and met my fruits requirement. I learned that I needed to incorporate more vegetables, dairy and protein into my diet. I improved my diet by making smoothies for breakfast, which contains
According to Web MD Health Foundation “Healthy eating starts with learning new and healthy ways to eat that provide the right balance of vitamins, minerals and other nutrients.” Healthy eating provides an individual with plenty of energy and is able to manage daily activities, handle stress, prevent and control diseases such as heart disease, high blood pressure, diabetes and many others. This diet analysis project provided awareness about calories, nutrients, energy needs and balance. First of all, three days of dairy food provided nutrient awareness, as such that I can compare the nutrient I took in three days with recommended standards. For example, Vitamin A that was recommended 700 mcg, however, I took only 394 mcg of it which is very low and that motivates me that I need to increase foods that are rich in Vitamin A such as fortified milk, margarine and liver that can help with functions such as immunity and vision.
... like tuna, mackerel, and salmon. some dairy products, orange juice, soy milk, and some cereals. The only mineral that was the least of the 100% recommended by my DRI was potassium, Which I plan to get from bananas like I stated before, avocados and cantaloupe.
Proper nutrition is important in maintaining a long and healthy life. Most Americans are rushed due to their busy work schedules, and do not take the time to plan their diets properly. Like me, most Americans are unaware of the importance of eating a healthy diet and consume too many foods without the proper nutrients. Throughout my life I have been fortunate. I have not had any major health problems, and have been able to consume most foods without having to worry about gaining weight. These last two years, however, I started to gain weight and have become concerned with my diet. Changing my poor eating habits has been difficult for me, however, having this assignment has taught me that it is not as difficult as I previously imagined.
The late Nineteenth Century saw increased industrial growth in the United States. One of the major developments that led to the increased industrial growth was the expansion of the railroad. The railroad provided infrastructure that made it cheap to transport goods from one place to another. Investors could now build industries in different parts of the country and transport products fast and to a wide network of consumers. Another resource that fostered industrial growth was the influx of immigrants into the United States. During this time, many foreigners were able to come into the country and provide cheap labor for building industries thus reducing the cost of industrialization. In addition, the country was in need of vigorous development to cater for the needs of the growing population at that time.
For as long as we can remember, many people have been experiencing hardships and worries, with little to no income being one of the largest. In the U.S there are a few programs that can help populations facing these difficulties obtain imperitive things they need. One of these benificial programs is WIC. WIC stands for Women, Infants and Children; and is a special supplemental nutrition program that targets nutritionally at risk mothers infants and children, due to low income. The program helps aid families in the effort to provide nutritious foods, information and counseling on healthy eating, and to provide referrels to other healthcare and government benifit programs like welfare and social services. (Food and Nutrition service, 2013)
Having to list what I eat each day, see the calories consumed and then see the lack of nutrients that were contained therein was not only eye opening but a total shock. I would have predicted that I was eating well enough to provide all my essential nutrient needs. However, I was very mistaken. I think this was my biggest shock of the semester. Because I love vegetables, I thought that it would make up for the fact that I don’t particularly care for fruits. However, by tracking what I eat and analyzing the nutrient values, I see where I am not getting some of the important vitamins that I need. Although, it has been subtle, I am making some changes in my diet, however, the awareness is keenly there. On a spiritual note it really emphasizes the truthfulness of the Word of
My average intake is 66 mg. it is lower than the required Vitamin C intake. Deficiency in Vitamin C can develop scurvy, if vitamin C is missing on our diet. Oranges, lemon and other citrus fruits, bell pepper, kiwi broccoli, berries, tomatoes and papayas are rich in Vitamin C . Lack of Vitamin D on diet can develop rickets to small children. The required intake for this vitamins is 15microgram and my report is zero. Vitamin D can be achieved from exposure of skin to ultra violet rays of the sun. Vitamin E is responsible for transmission of nerve impulses, body weakness and eye problem that can cause blindness. My nutrient intake for Vitamin 10 mg AT and the require intake is 15 mg AT, which is 5 mg lower than the require amount. Food related to Vitamin E are green leafy vegies such as spinach, kale are rich in Vitamin E, in addition, broccoli, hazel nuts, squash and pumpkin are also rich in Vitamin E. My vitamin K intake is 3 microgram, way too low compared to the requirement which is 90 microgram. Vitamin K deficiency can cause hemorrhagic disease of new born. Food that gives Vitamin K are green leafy vegetables such as kale and spinach, canola oils, olive oils, and
Moderation is vital in all aspects of life and is necessary for overall health, including with one’s food intake. Protein is one of the many important nutrient building blocks that is necessary for proper growth and good health. However, eating excessive amounts of any nutrient or inadequate amounts, can cause various health concerns. Scientists have been able to estimate the amount of nutrients that the body requires. However, the amount of any particular nutrient varies from person to person, depending on your “age, sex, general health status, physical activity level, and use of medications and drugs” (Schiff 2013). It is also important to remember that consuming the required amount of nutrients that meets your dietary guidelines does not
and if I could Improve my intake of each nutrient. My iron intake is very good, I went over the target goal of
Weight control is a concern of most individuals, and as a person ages weight becomes more difficult to manage. When this problem occurs, the majority of people look to exercise or diet change for answer. In order to manage one’s weight a person must eat fewer calories than they expend, which can be completed by consuming foods with lower energy density, high fiber, and high water content. When it comes to research and diet it is common knowledge that fruits and vegetables are superior in nutrition when compared to the other food groups. According to the Center for Disease Control, “consuming a diet high in fruits and vegetables is associated with lower risks for numerous chronic diseases including cancer and cardiovascular disease” (Can, n.d.,