Karissa Hamoyns 220 Unit 1 Assignment 520141 In The L 171509

Karissa Hamoyns220 Unit 1 Assignment520141 In The Last Twenty Four

In the last twenty-four hours, I documented my dietary intake, which included two glasses of water upon waking, breakfast consisting of white tea and bread with margarine, coffee at ten o'clock, lunch featuring mutton, rice, cabbages, and beans, an afternoon snack of pudding, milk, and fruit salad, and dinner with an omelette and African beef stew. According to mypyramid.gov, this diet encompasses all five main food groups: vegetables (cabbages), proteins (mutton and beef stew), fruits (fruit salad), grains (beans), and dairy (milk), with margarine providing oils.

The calorie intake over this period aligns with the recommended level for a moderately active person. Breakfast was slightly smaller than ideal for my age and activity level, suggesting a need for a more substantial morning meal to meet energy requirements. Lunch and dinner were appropriately portioned, providing the necessary caloric support for sustained activity. To optimize my diet, I recognize several areas for adjustment and substitution.

Dietary Adjustments and Recommendations

First, increasing dietary fiber intake is essential. I can achieve this by substituting milk with high-fiber foods like avocados, which are rich in healthy fats and fiber. Additionally, increasing the consumption of cabbages and other leafy greens can improve fiber intake. Replacing the fruit salad with higher-fiber fruits such as mangoes and berries would also be beneficial. These substitutions not only enhance fiber intake but also contribute to overall nutritional diversity.

Secondly, salt intake should be significantly reduced to maintain cardiovascular health and prevent hypertension. I should aim for seasoning foods with herbs and spices instead of salt and measure salt added during cooking. Incorporating lean sources of protein such as chicken and fish can replace red meats like mutton and beef. White meats are generally lower in saturated fat and beneficial for heart health, aligning with current dietary guidelines.

Further, hydration is crucial; I should increase water intake to approximately two liters daily to promote optimal bodily functions, improve digestion, and support metabolic processes. Additionally, increasing the intake of fresh fruits and vegetables will provide essential vitamins, minerals, and antioxidants, further supporting overall health.

Meal Pattern Adjustments

Adopting a meal pattern with a heavier breakfast and lighter dinner can help regulate weight by reducing late-day calorie consumption. Incorporating more vegetables into meals will contribute to satiety and nutrient density. Emphasizing quality rather than quantity in meals aligns with energy balance principles and helps prevent weight gain.

These dietary modifications align with best practices and current nutrition science, emphasizing whole foods, balanced macro- and micronutrients, and lifestyle changes conducive to long-term health. Implementing these adjustments can lead to better health outcomes and improved overall well-being.

References

• Whitney, E., & Rolfes, S. (2013). Understanding Nutrition. Belmont, CA: Wadsworth, Cengage Learning.
• U.S. Department of Agriculture. (2020). MyPyramid.gov. Retrieved from https://www.myPyramid.gov
• World Health Organization. (2018). Healthy Diet. WHO.
• Harvard T.H. Chan School of Public Health. (2022). Healthy Eating Plate & Healthy Eating Pyramid. Harvard University.
• Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.
• Appel, L. J., et al. (2011). Dietary Approaches to Prevent and Treat Hypertension. American Journal of Clinical Nutrition, 93(1), 107–113.
• World Cancer Research Fund International. (2018). Diet, Nutrition, Physical Activity and Cancer: A Global Perspective.
• Mozaffarian, D., et al. (2016). Heart Disease and Stroke Statistics—2016 Update. Circulation, 133(4), e38–e360.
• Guthrie, J. F., et al. (2012). Food Sources of Calories in the US. JAMA Internal Medicine, 172(5), 420–426.
• National Academies of Sciences, Engineering, and Medicine. (2019). Dietary Reference Intakes for Sodium and Potassium.