Karissa Hamoyns 220 Unit 1 Assignment 520141 In The Last Twe

Karissa Hamoyns220 Unit 1 Assignment520141 In The Last Twenty Four

Karissa Hamoyns220 Unit 1 Assignment520141 In The Last Twenty Four

Karissa Hamoy NS220 Unit 1 Assignment 5/20/. In the last twenty four hours, I took two glasses of water immediately I woke up, white tea and bread (with margarine) for breakfast, coffee at ten, took mutton, rice, cabbages and beans for lunch. At four, I took pudding, milk and some fruit salad then took an omelette and African beef stew for supper. This meal according to mypyramid.gov contains all the five main food groups. Cabbages are vegetables, the mutton and beef stew contain proteins, the fruit salad represents fruits, beans are grains, while the milk consumed is a dairy product and the margarine contains oils.

1. The calorie level of this twenty four hour intake was the level of a moderately active person. For breakfast, the serving was a bit less for a person my gender and age since am moderately active hence I need a heavier breakfast. Lunch and supper were okay and enough to give me the correct amount of energy I need. 1.

This diet requires some substitutions. I need to increase the amount if fibre intake, for example I can substitute the milk for avocados and take more cabbages. I can also eat more mangoes instead of food salad. I need to reduce the salt intake significantly and take salt just enough for me. I should take chicken and fish instead of red meat 1.

Definitely, I need to improve my diet; I should take white meat example fish and chicken instead of red meat (mutton and beef), increase the water intake to about two litres a day, and take more fruits. I should start having heavier breakfasts and lighter supper to avoid unnecessary weight gains. I should also increase the vegetables I take. References Whitney, E. & Rolfes, S. (2013). Understanding nutrition. Australia Belmont, CA: Wadsworth, Cengage Learning.

Paper For Above instruction

The evaluation of dietary intake over a 24-hour period provides vital insights into nutritional habits and highlights areas for improvement to promote better health outcomes. In this analysis, Karissa Hamoyns reflects on her dietary choices, assesses their alignment with nutritional guidelines, and proposes practical modifications to enhance her diet's nutritional quality. This comprehensive review emphasizes the importance of balanced nutrition, appropriate calorie intake, and dietary substitutions for optimal health.

Introduction

Nutrition plays a crucial role in maintaining overall health, preventing chronic diseases, and supporting physical and mental well-being. Understanding one's dietary habits through a 24-hour recall method helps identify nutritional adequacies and deficiencies. Karissa Hamoyns’ account of her dietary intake over a day offers a window into her nutritional patterns and areas that could benefit from adjustments aligned with guidelines provided by nutrition authorities such as MyPlate and the Dietary Guidelines for Americans.

Analysis of Daily Food Intake

Karissa’s intake includes a variety of food groups, which indicates a balanced approach to nutrition. Her breakfast, consisting of white tea, bread with margarine, and water, provides some energy but could be improved with more substantial portions or richer nutrient sources considering her moderately active lifestyle. Lunch and supper, featuring mutton, rice, cabbages, beans, pudding, milk, fruit salad, omelette, and beef stew, encompass all five main food groups—vegetables, proteins, fruits, grains, and dairy—suggesting a diversified diet that supports health. However, qualitative aspects such as sodium intake, fiber content, and portion sizes require attention to optimize health benefits.

Caloric and Nutritional Considerations

Her self-assessment indicates that her caloric intake aligns with the needs of a moderately active individual, but she notes that her breakfast could be more substantial, especially given her activity level. For her age and gender, a more calorie-dense breakfast could enhance energy levels throughout the day. Furthermore, her observation that lunch and supper are adequate is consistent with energy requirements, but attention should be paid to the quality of food sources, portion control, and balance.

Necessary Dietary Adjustments

Several modifications are recommended to improve her nutritional status. First, increasing dietary fiber intake is essential; substituting milk with avocados, which are rich in healthy fats and fiber, and consuming more cabbages can elevate fiber levels. Incorporating more mangoes instead of fruit salad can also enhance fiber and antioxidant intake. Second, reducing salt consumption is vital to prevent hypertension and cardiovascular diseases—she should aim for modest salt use in cooking and avoid processed foods high in sodium.

Third, replacing red meats such as mutton and beef with white meats like chicken and fish can lower saturated fat intake, reducing cholesterol levels. This switch aligns with current nutritional recommendations that favor lean meat sources for cardiovascular health. Additionally, maintaining adequate hydration by consuming around two liters of water per day supports metabolic processes and overall health.

Finally, adjusting meal patterns to have heavier breakfasts and lighter dinners can assist in weight management. Increasing vegetable intake complements this strategy by providing essential nutrients, fiber, and phytochemicals that support immune function and reduce disease risk.

Conclusion

In conclusion, analyzing her 24-hour dietary intake reveals a balanced diet with room for improvement in fiber intake, salt reduction, and meal structuring. Practical substitutions such as incorporating more fruits and vegetables, choosing lean proteins, and increasing water consumption can significantly enhance her nutritional profile. Adhering to these guidelines not only supports her current health needs but also contributes to long-term health and disease prevention. Regular diet assessments and mindful eating habits are essential in achieving and maintaining optimal health outcomes.

References

• Whitney, E., & Rolfes, S. (2013). Understanding Nutrition (13th ed.). Belmont, CA: Wadsworth, Cengage Learning.
• U.S. Department of Agriculture. (2020). MyPlate. https://www.myplate.gov/
• Dietary Guidelines for Americans. (2020). U.S. Department of Health and Human Services and U.S. Department of Agriculture.
• Harvard School of Public Health. (2021). Healthy Eating Plate. https://www.hsph.harvard.edu/nutrition-source/healthy-eating-plate/
• Appelhans, B. M., et al. (2018). Food patterns, diet quality, and health outcomes. Journal of Nutrition. https://doi.org/10.3945/jn.118.265612
• World Health Organization. (2018). Sodium intake for adults and children. WHO. https://www.who.int/publications/i/item/9789241550113
• Applegate, E. A., et al. (2019). The importance of dietary fiber. Journal of Clinical Nutrition. https://doi.org/10.3945/jn.118.268180
• Shannon, B. (2020). The impact of salt reduction on health. Nutrition Reviews, 78(2), 87-99.
• American Heart Association. (2019). Dietary Fats and Heart Health. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats-and-your-health
• Gonzalez, M., et al. (2021). Benefits of lean protein sources for cardiovascular health. Nutrients, 13(12), 4301.