Nutrition Assignment 2 Due By July 21st Please Create A

Nutrition Assignment 2 Due By July 21st Please1 Create A

Create a written summary of what you have learned from the course to date and how you may apply it toward maintaining a healthier nutrition lifestyle for yourself. How can you design a more healthful diet regarding carbohydrates, fats, proteins, fluid balance, vitamins, minerals, and antioxidants. This portion of the assignment should be at least 1 page in length (single spaced) or 2 pages (double spaced).

Design a sound fitness program for yourself based on an exercise regimen and diet that will balance your caloric intake and energy expenditure to improve your overall physical fitness and calorie maintenance. Your textbook has a section for Exercise and Weight Management, or you may use other sources.

If you are already maintaining or participating in an exercise program, discuss the frequency of the activity, type of exercise, intensity, and length of the sessions. Include a detailed discussion of your activity schedule and the benefits observed. How might you adjust or alter your program to obtain maximal health benefits? This portion of the assignment should be at least 1 page in length (single spaced) or 2 pages (double spaced).

Discuss the potential benefits and potential health hazards of incorporating various dietary supplements in your daily nutrition regime—choose at least 5 (excluding vitamins and minerals). Dietary supplements are products taken by mouth that contain a "dietary ingredient" intended to supplement the diet, such as herbs, botanicals, enzymes, organ tissues, glandulars, and metabolites. Include the role of the FDA in regulating these substances, their suggested functions, potential health issues or benefits, and advertising claims and efficacy. This portion should be at least 1 page in length (single spaced) or 2 pages (double spaced). Include references cited at the end of your assignment (texts, journals, web pages, etc.).

Paper For Above instruction

The journey toward a healthier lifestyle encompasses both nutrition and physical activity, emphasizing the importance of understanding dietary components and aligning exercise routines. Throughout this course, I have learned the critical roles that macronutrients—carbohydrates, fats, and proteins—play in maintaining bodily functions, energy levels, and overall health. Proper fluid balance, vitamins, minerals, and antioxidants work synergistically to foster immune function, prevent deficiencies, and combat oxidative stress. Applying this knowledge, I aim to design a balanced diet that emphasizes complex carbohydrates like whole grains and vegetables, healthy fats from sources like nuts and olive oil, and adequate protein for muscle repair. Hydration practices will be improved by regular fluid intake, ensuring optimal cell functioning. Incorporating a variety of vitamins and minerals through whole foods will further enhance my immune health and energy levels, while antioxidants such as berries and leafy greens will help reduce oxidative damage associated with aging and stress (Krause & Mahan, 2016).

In designing a fitness program, I recognize the necessity of balancing caloric intake with expenditure. Currently, I engage in aerobic exercises, including brisk walking and cycling, three times a week for 45 minutes at moderate intensity. This routine has improved my cardiovascular health and endurance, evidenced by increased stamina and lower resting heart rate. To optimize health benefits, I plan to incorporate strength training twice weekly, focusing on major muscle groups, to promote muscle mass and metabolic rate. Additionally, integration of flexibility exercises like yoga will improve mobility and reduce injury risk (Haskell et al., 2007). Adjustments to my program may include increasing session duration or intensity during periods of heightened fitness goals, such as preparing for a race or improving strength.

Regarding dietary supplements, their integration into daily nutrition must be approached with caution due to potential benefits and hazards. I have selected five supplements excluding vitamins and minerals: echinacea, ginseng, omega-3 fatty acids, probiotics, and green tea extract. Echinacea is often used to boost immune function but may cause allergic reactions in some individuals and its efficacy remains debated (Linde et al., 2006). Ginseng is believed to enhance energy and cognitive function; however, it can lead to sleep disturbances or hypertension if misused (Reay et al., 2013). Omega-3 fatty acids support cardiovascular health, yet excessive intake may increase bleeding risk (Kris-Etherton et al., 2002). Probiotics promote gut health, but their safety varies depending on strains and formulations, especially in immunocompromised persons (McFarland, 2015). Green tea extract is linked to antioxidant properties, but high doses have been associated with liver toxicity in rare cases (Mazzanti et al., 2009). The Food and Drug Administration (FDA) regulates dietary supplements under the Dietary Supplement Health and Education Act of 1994, but these products are not subjected to the same rigorous testing as pharmaceuticals. Manufacturers are responsible for ensuring product safety and truthful labeling, yet claims about efficacy frequently lack conclusive scientific evidence, emphasizing the need for consumer awareness and consultation with healthcare professionals (NIH, 2020).

In conclusion, adopting a holistic approach to nutrition and exercise involves understanding the intricacies of dietary components, tailoring physical activity to personal goals, and considering the judicious use of supplements. These strategies collectively support optimal health, improved physical function, and disease prevention, fostering a sustainable and rewarding health journey rooted in knowledge and mindful practice.

References

• Krause, M. V., & Mahan, L. K. (2016). Food & Culture. Cengage Learning.
• Haskell, W. L., Lee, I. M., Pate, R. R., et al. (2007). Physical activity and public health: Updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Circulation, 116(9), 1081-1093.
• Linde, K., Melchart, D., & Melchart, D. (2006). Echinacea for preventing and treating the common cold. Cochrane Database of Systematic Reviews, (1), CD000530.
• Reay, J. L., Kennedy, D. O., & Scholey, A. B. (2013). Ginseng (Panax ginseng): effects on cognitive performance and mood. Pharmacology Biochemistry and Behavior, 91(4), 694–702.
• Kris-Etherton, P. M., Harris, W. S., & Appel, L. J. (2002). Omega-3 fatty acids and cardiovascular disease: Additional evidence and insights. Circulation, 105(18), 2087-2093.
• McFarland, L. V. (2015). From yaks to yogurt: The history, development, and current use of probiotics. Clinical Infectious Diseases, 60(Supplement_2), S85-S90.
• Mazzanti, G., Vitalone, A., Barnabe, C., et al. (2009). Hepatotoxicity from green tea: A review of the literature and two new cases. Annals of Pharmacotherapy, 43(4), 603-610.
• National Institutes of Health (NIH). (2020). Dietary Supplements. Retrieved from https://ods.od.nih.gov/