Health Eating Habits for People of United States - Essay Example

Along with a good diet, it is also very important to lead an active life with regular physical activity. This is because; poor diet and sedentary lifestyle habits work hand in hand in causing major health issues like hypertension, osteoporosis, cancers, type-2 diabetes, and cardiovascular disease. Dietary assessment has become an integral part of clinical evaluation and nursing assessment. Good nutrition is not only important for preventing disease but also for the comprehensive management of a sick patient. In this essay, I plan to reflect on the food I consumed over the previous week and compare it with US guidelines for dietary consumption.

Dietary assessment includes 24-hour recall of food intake for each day of the week, including the type and quantity, calories analysis, estimation of protein, fat, and other important nutrients like vitamins and minerals, and comparing with standard references for respective age, sex and physiological condition like pregnancy, lactation, and adolescence. This is then averaged to per-day analysis. One week's recall of food may not be the best guide for nutrition assessment. However, it keeps matters simple for calorie calculation.

From my previous week's food recall, it is evident that my total calorie intake on average is about 2500 kcal per day over my requirement. The recommended calorie requirement for my age and sex is about 1900 calories. The protein intake is about 25 grams and I need about 45 grams. Total fat is about 30% (when it should be less than 20%) and mainly constitutes saturated fat and dietary fiber is only about 10% (when it should be 30%). Except for some iron and calcium in the breakfast and some vitamins in the snacks, my diet is poor in vitamins and minerals. Also, there is increased consumption of no milk extrinsic sugars in the form of coke and cookies. The diet does not contain fresh fruits or vegetables or starchy staple foods. Nor does the diet contain any milk. Of course, the amount of alcohol is in moderation.

Consumption of acidic foods and nonmilk extrinsic sugars (like in Coke, pastries, and chocolates) are cariogenic and are the beginning of periodontal diseases. Also, a diet poor in minerals and vitamins can lead to multivitamin deficiencies, anemia, and malnutrition. Improper diet can also have a psychological effect leading to depression.

I need to refer to the dietary guidelines and alter my diet. First of all, the total calorie value of food should not exceed 2000 kcals. According to the National Food Guide to an Adult’s Diet, bread, cereals and potatoes should comprise one-third of the diet and preferably whole grains. Another one-third should comprise fruits and vegetables and should include as much variety as possible. Instead of this, one glass of fresh juice may be taken, but whole fruits are preferred due to dietary fiber and roughage value. Milk, dairy foods, meat, and fish should be consumed in moderate amounts, and these, lower-fat versions must be selected. Fatty foods and sugary foods like spreading fats, ice creams, chocolates, cookies, cakes, pastries, biscuits, sauces, and fatty gravies must be used sparingly (USDA, 2005).

Also, the dietary guidelines for an American released in 2005 (USDA, 2005) recommend that nutrition-dense foods and beverages must be consumed with a balance energy intake and a sufficient amount of variety of fruits and vegetables, whole grains(50%), dairy products, and fiber. Sodium intake, saturated fats, total fats, and trans fatty acids must be restricted while potassium-rich foods must be taken. Alcohol must be consumed responsibly and last but not least, food must be handled safely to prevent food-borne diseases.

Thus, based on this diet intake assessment, I need to decrease my calorie intake and modify the components to make it more balanced. I also understand that along with dietary improvement, I also need to exercise regularly to keep myself fit and healthy. Read More