Applying Nutrition Guidelines - Assignment Example

Project 3: Applying Nutrition Guidelines In Part 1C you will select one or more goals to promote optimal personal nutrition and implement changes tomeet your goal(s). Step 1: Goal Setting Maintain my level of carbohydrate consumption between 45% and 65% of daily calories Increase by fiber intake to attained optimum level Reduce the average amount of fat in my daily calories Reduce the level of calories that come from saturated fat Maintain the level of protein consumption Keep the level of sodium consumption below the recommended limit of 1500 for adults. Increase level of vitamin consumption Reduce the level of iron consumption Step 2: Implementing and Measuring Behavior Change Use the results for projects 1A and 1B to proceed with this final part, adjusting or correcting your previous findings as needed to better portray an accurate and realistic assessment. You may now proceed to Step 1 Eat more cabbages and grilled meat Eat spinaches and liver Project 3 Step 1: Goal Setting Do not begin this step until you have completed the goal setting portion of Module 11. You will use what you learn in that module to complete this step. Fill in the worksheets provided for both steps 1 and 2. You will save your completed worksheets and submit them as an attachment to an e-mail. Due Date: Upon completion of Module 13, or before. Goal Setting Worksheet Use the assessments you completed in Projects 1 and 2 to identify a current behavior you wish to change to improve your eating and your health. Describe below your current behavior and the target behavior you would like to achieve. Current Behavior: I am consuming less of fiber I am consuming a lot of fat I am getting a lot of calories from saturated salt Consuming less of vitamin Target Behavior: I need to consume more of fiber I am targeting to reduce the amount of fatty foods I consume I need to reduce the amount of calories from saturated salt Expecting to consume more of vitamin reach foods Your first step is to begin thinking about this healthy lifestyle behavior. You will consider the ways you could benefit from this behavior as well as think about how you could overcome any obstacles that are keeping you from practicing this behavior. 1. Using what you have learned in this course, list 3 disadvantages of continuing your current behavior. Make this personal (as opposed to simply providing a book answer). Will you experience the consequence(s) of this behavior anytime soon, or do you not truly see this as a threat to your well-being in the next 5 years? a. Consuming a lot of fatty foods may result into being obese in future b. Inadequate vitamins weakens the body cells hence prone to injuries c. Consuming a lot of calories from saturated salt may cause diseases such as kidney failure 2. Using your knowledge of nutrition, list 3 advantages of the target behavior you selected. Again, please don’t just provide a book answer. What might changing this behavior provide to you today as opposed to 10 years from now? Is that worth the perceived “sacrifice” of changing whatever it is you’re currently doing? Why or why not? a) Consuming adequate vitamins leads to strong and healthy body cells hence fewer injuries b) Avoiding excess calories from saturated salt may help to avoid kidney and related illness. c) Consuming adequate fiber leads to strong bones even in the older ages 3. What are some things that might get in the way of your efforts to implement this behavior? (List at least two.) a. Lack of adequate money to finance some types of foods b. Inability to maintain diet discipline and adherence 4. Regarding your target behavior, at what “Stage of Change” are you? Precontemplation Description of target behavior doesn’t match my current behavior patterns, and I don’t intend to change them to be more like it in the next 6 months. Contemplation Description of target behavior doesn’t match my current behavior patterns, but I do intend to change them to be more like it in the next 6 months. Preparation Description of target behavior doesn’t match my current behavior patterns, but I am motivated and confident that I can change them to be more like it in the next 30 days. Action Description of target behavior is similar to my current behavior patterns, but I’ve only been practicing this behavior for less than 6 months. Maintenance Description of target behavior is similar to my current behavior patterns, and I’ve been doing this for 6 months or longer. I am in this stage: ___CONTEMPLATION______________________________________________ 5. What one benefit of the new behavior do you think will motivate you the most? It is associated with healthy living 6. What one barrier do you think will present the biggest obstacle for you? Financial requirement 7. Start to recognize any successes you have had in practicing this behavior, no matter how small. Look over the records you kept and/or assessments you completed. When were you successful in following the desired behavior even a little? Why do you think you were successful? I have managed to reduce fat consumption after 3 months. I think I am successful because I have reduced body mass to weight. 8. Were there certain times of day, or situations that prevented success? If so, what were they and how might you prepare for these times so you can be more successful? Avoiding eating fried chicken sometimes posses challenges. I am more prepared to go extra mile to cut fat consumption 9. Increasing your knowledge of the advantages of practicing this behavior and/or the disadvantages of failing to do so can help motivate you for change. Using what you have learned in class so far, and/or other resources as needed, write a paragraph describing how you will benefit from making your target behavior a part of your lifestyle. If you need help finding a resource to help you, contact your instructor. If I manage to attain my target then I will be able to live a healthy and enjoyable life in future. I won’t be able to suffer of diseases such as kidney and heart failure. 10. Other people can help or hinder the behavior change process. Identify at least one person to support your efforts, name them below, and list one or more things they can do to provide support. My family members especially my mum. She keeps on reminding when I am just about to take the wrong nutrition. Your next step is to commit to the decision you have made to change your behavior. You will do this by setting one or two small, realistic goal(s) and creating a plan to take action. 11. What changes will you need to make to achieve the target behavior? In other words, what will you need to do differently to succeed? Change by eating style and even my favorite foods. 12. Set goals to help you practice the target behavior. SMART goals have all of the following characteristics. SMART goals are: S Specific Write down precisely what you want to achieve. Don’t be vague. M Measurable Write down amounts, times, days, and any other measurable factors. A Achievable Your goal should be realistic, something that challenges you to stretch but is not impossible to achieve. Avoid the words “always” or “never.” R Relevant Your goal should be important to you not simply be done as an assignment for class. T Trackable Recording your progress helps you see what you’ve achieved and is one of the things that results in long- term success. Write 1 or 2 SMART goals that will help you achieve the target behavior. Be sure to include ALL 5 Components: S – Specific changes which will help you balance your nutrition I will eat less fatty foods M – How will you Measure the amounts of change needed to achieve your goal. You may use the info from SuperTracker to accomplish this task Compare by body mass to weight A – Attainable – How will you achieve this goal by using actual foods in your eating habits I will be disciplined to the nutritional pattern I have chosen R – Relevant – Indicate how your body/health/life will improve applying your life-long nutritional goals. I will become healthier T – Time Bound. Give exact dates and times by which you will accomplish this goal. 6 months from the time when I start Goal #1 - ______________________________________________________ Goal #2 (optional) - _____________________________________________ 13. Commit to take action. Set a start date. Pick a date at least one week before this is due so you can try out your goals and record the results of your efforts. Start date: _______12th June 2014_____________________________________ 14. Tell someone what you plan to do. Being accountable to others motivates you and also offers you the support and encouragement of others. Who did you tell: ____My mother____________________________________ You may now proceed to Step 2 Project 3 Step 2: Implementing and Measuring Behavior Change 1. Track your progress. For two days after your start date, keep track of the results of trying to meet your SMART goal. Record on the chart below: Your goal is to firmly establish this behavior as a lifelong habit by anticipating problems and preparing to overcome failures, and by rewarding your successes to stay committed. 2. In what ways have you benefited from adopting this behavior? I am reducing the huge body mass I had in the past 3. What motivates you most to continue practicing this behavior and why? I see changes in my effort 4. What are some of the obstacles that you have encountered that make it difficult to consistently practice this behavior? (Common obstacles are stress, lack of time, travel, and boredom.) List each of the obstacles you encounter (or anticipate encountering) and write one or more potential solutions to keep this obstacle from getting in your way of achieving your goal: Obstacles Solutions Lack of money Seek for assistance Indiscipline of nutritional order Try to obey Difficulty in eating too much of some food Cope with the situation Having to avoid some of my best food Cope with the situation 5. If needed, rewrite your SMART goal(s) to help you consistently achieve the target behavior: 6. Reward your progress. Permanently changing lifestyle behaviors takes patience and consistent positive reinforcement. List two rewards you could give yourself for meeting your goals. NOTE: Food rewards are not a good option, as assigning “treat” to foods can quickly distort food’s purpose and use and can result in use of food for reasons other than nourishment and fuel. 7. Record your progress toward earning your reward. For two more days, keep track of the results of trying to meet your SMART goal. Record on the chart below: 8. How well did you meet your goal? Did you earn your reward? Quite easily. Yes I did 9. How easy do you believe this behavior will be to maintain? Very easily 10. Summarize what you have learned about yourself through this experience of selecting a target behavior, setting goals, implementing your goals, and measuring how well you changed your behavior: I have learnt that I can make significant changes to my life and health through following the right nutritional pattern. Read More