Healthy Meals And Snacks Can Increase The Intake Of Nutrients Essay

Healthy Meals And Snacks Can Increase The Intake Of Nutrients Essay

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Healthy meals and snacks can boost the intake of nutrients such as vitamin C which is required for curing a common cold (Zelman, 2010). One nutrient that I believe that I over-consume is vitamin C because I often consume dark green vegetables, lettuce, tomatoes, potatoes and mangoes which are a few examples of foods that have a significant source of vitamin C (Hales & Lauzon, 2015, p.112). Even though too much of a good thing can be bad, in this case excess amount of vitamin C can lead to nausea, abdominal cramps, headaches and fatigue (Hales & Lauzon, 2015, p. 112). Another mineral that I believe to be over-consuming is potassium because of the amount of milk, fruits, vegetables, and legumes I consume (Hales & Lauzon, 2015, p.114). It’s important to stay within the recommended range of servings that the Canadian Food Guide suggests because if I over consume foods that contain potassium, I will have signs of muscle weakness, irregular heartbeats and vomiting (Hales & Lauzon, 2015, p.114). Lastly, one vitamin that may be inadequate in my diet is thiamin because I tend to stay away from meat products such as pork, ham and bacon which contain excess amounts of thiamin (Hales & Lauzon, 2015, p.113). Having a prolonged deficiency of thiamin is a concern as it can cause edema, loss of reflexes and mental confusion (Hales & Lauzon, 2015, p.113) It’s important to reach the recommended range of servings per day because too little can lead to nutrient, vitamin or mineral deficiency, however; too much can lead to an extreme excess and unwanted symptoms.
Referencing Appendix A, the nutrient section shows some inconsistencies and consistencies of information when comparing to Appendix B. One consistency was that I always ate at least five serv...


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...thy means being well mentally, physically, and emotionally. I believe that healthy eating habits fundamentally promote a healthy lifestyle, however it does not define health. Giving yourself some personal time, wearing your seatbelt, getting enough sleep, being environmentally friendly and creating healthy relationships is what being healthy means to me. With that being said, I do believe that overall I am a healthy individual. My Wellness Inventory (Appendix A) states that I have an excellent overall composite score, my weekly physical activity form (Appendix C) shows that I have exceeded the recommendations in the Canadian Physical Activity Guidelines and my Food Intake Diary (Appendix B) shows that even though I do not meet all the recommendations, I eat healthy. Being healthy isn’t always easy but it’s definitely the right decision for a longer and happier life. 

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