Introduction
A combination of a healthy exercise and diet plan can help reduce body fat in adults better than the diet alone. Creating a diet and fitness plan can help one adopt healthy lifestyle habits leading to a healthier life. This analysis seeks to analyze a food intake to determine whether consumption falls within the required amount for healthy living. My food intake for two days food will be recorded. Additionally, food consumption for the two days record will be analyzed to figure whether my food consumption is balanced. If not balanced, the analysis provides a rational of what I need to do. The study gives some understanding into my dietary patterns and how to improve it. Finally, an exercise plan that blend with my diet plan is deliberated.
Analysis
Compare and contrast your food record and analysis from the two days recorded
A balanced diet and an effective fitness plan are key factors in achieving a healthy life. Using one food item and living the other cannot achieve much. It is imperative to understand that each person is unique; therefore the requirement of one person will be different from another. That is the reason why every individual ought to make his or her particular diet and fitness plan. Using two days analysis, I have made a record of food consumption behavior. After comparing the food records from data, I discovered crucial things. First, I have learned that I consume more than what am required. Second, I have discovered that I drink less than what is required.
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Did you like your food intake for the two days record?
For the two days record, I did not like my food intake. My present dietary patterns are not balanced, and therefore I realized I have to roll out an improvement in my dietary patterns. Changing my dietary patterns will be a little more straightforward because I have the assistance of an online platform called www.supertracker.usda.gov . Utilizing super-tracker, I discovered a few contrasts, however, not so much any likenesses from my present eating routine to the proposals of the site. One of the variations would involve eating three suppers a day with two snacks, which I currently do not do. My recommended daily calorie intake should be 1000-1285kcal. My MBI is 3196.7. An BMI of 18.5 to 21 is considered normal.
How could you improve your diet, and how can you introduce variety?
Improving my diet may involve the use of food supplements. The six classes of supplements are; starches, lipids, proteins, vitamins, minerals, and water. There are four supplements that we require in huge amount. These are starch, lipids, water, and proteins. The rest of the supplements, vitamins, and minerals, are just required in little amount. Starch, lipids, and proteins help to give vitality to the body. Other five supplements, lipids, proteins, sugars, minerals, and water help our body to shape and keep up its structure (Sofi, 2016). These supplements help control the body and its capacities. My present eating routine is not giving me each of the six classes of the supplements. To have every one of the six categories of supplements in my eating routine, I would need to change my eating regimen incredibly. One way I can improve my diet is by reducing the amount of meat and beans intake and adding vegetable products. Also, I would need to fuse more starches, vitamins, and minerals into my eating regimen. I additionally need to lessen the measure of lipids in my eating routine.
What do you consider the most important issue about your diet covered in the course, and how will you apply this to your life?
One thing I consider important about my diet that has been covered in the course is the need to maintain a healthy weight. It is good to note that the intake of calories matter. Weight control is about achieving a balance. One concept I will borrow from the course, that is key to my goal of healthy living, is getting the right balance of calories in my body. It is conceivable that every person has different calories requirement in their body. Therefore, the diet and fitness plan will be different from various people as it is dependent on their requirement (Renee, 2016).
Physically active people enjoy a higher quality of life because they suffer from fewer limitations that are usually associated with chronic diseases and aging. Also, they are benefited by a greater life expectancy. By improving our lifestyle, we reduce the risks of cardiovascular diseases and cancer, the leading causes of mortality in humanity. Moreover, Physical exercise increases psychological well-being and improves our mood, reinforces self-esteem, builds self-confidence and increases self-control.
Have you implemented changes and noticed any differences so far?
After I started implementing the health diet plan, I feel healthier. Similarly, the habit of eating unbalanced diets is a thing of the past. After the application of the health diet plan, I have become more conscious of when and what I eat.
How is the physical activity log?
Foods should contain little fiber and fats, which prevents discomfort in training. One should take two to three hours after the last meal before doing any physical activity (Fahimi, 2015). Consume 200 to 400 ml of an isotonic drink with a carbohydrate concentration of not more than 7-8%. During training, it is suggested to continue consuming 100-150 ml of drink at 15-minute intervals during the first hour of physical activity. It is imperative that the sportsperson choose the drink that best suits his body requirement.
Was it difficult to adhere to an exercise regimen?
My exercise regimen incorporated 40-50 min of physical activity every day. The diverse relationship, for instance, research conducted by fitness experts proposes that 40-50 min of regular physical exercise are required to a healthy life. At first to adhere to exercise regimen looked difficult task but after some time, I got used to it and my body adjusted.
Did you feel any difference during this week compared to a week before this course began? And What will be the major challenges to maintaining a healthy physical activity regimen?
Compared to previous week I felt energetic healthier and younger. One of the biggest challenges to the maintenance of a healthy activity routine is difficult involved in dealing with habits. “Changing habits is a procedure including a few phases. It takes time before changes transform into new propensities” (Renee, 2016). One may face challenges along the way. It is not sensible to expect that a man can pursue a marathon preparing for seven days.
What aspect of this course provided the best and most useful information for you?
My new diet plan was aided by the information I got from the nutrition course, and it has changed my general health. I am content with my results, and I realize that a more profound examination of the parts of right nourishment will make me an exceptionally healthy individual with an appropriate way of life.
How do you see this course work affecting your life six months from now? A year from now?
Six months from now, I will be much healthier. My diet plan will be balanced. A year from the habit of eating too much or too little of what is required will be a thing of the past. In addition, I will influence those around me to follow my footsteps. I will be an ambassador of health eating.
In conclusion, it is imperative to understand physical activity should be accompanied by a nutritionally balanced and low-calorie diet. Similarly, there are dietary supplements that benefit weight loss. After following my dietary patterns for two days, I can state that not all that much has changed since week two. This is despite the fact that I am more reluctant as i know what I ought to eat.
Reflection
From this analysis, it was evident that my diet was not as healthy as I could have thought. I have not completely rolled out an improvement in my eating regimen to eat an adjusted feast, each dinner. I am to some degree a fastidious eater so it is hard for me to create thoughts of what to eat. Likewise, I just eat when I feel hungry so consolidating a bite in the middle of the three fundamental dinners has not been effective. Contrasting my eating routine with the proposals on ChooseMyPlate.org, I am still fighting with consuming the perfect measure of dairy and organic products every day. On the first day, I was either deficient concerning veggies or lacking dairy items. Despite everything, I have a critical change. I can set aside a few minutes that I could, in the long run, make a feast plan where I increase 100% of every nutritional category, every day. To the extent practice goes, I have not gotten any additional exercises other than the current running that I have been accomplishing for a year.
References
Dudek, Susan, G. (2014). Nutrition essentials for nursing practice . Philadelphia: Lippincott Williams & Wilkins.
Fahimi, S. (2015). Dietary quality among men and women in 187 countries in 1990 and 2010: a systematic assessment. The Lancet Global Health , 3 (3), e132-e142.
Renee, Janet (2016). Ideal body weight calculators . Retrieved from http://www.livestrong.com/article/199034-ideal-body-weight-calculators/
Sofi, F. (2016). Vegetarian, vegan diets and multiple health outcomes: a systematic review with meta-analysis of observational studies. Critical reviews in food science and nutrition , (just-accepted), 00-00.
