Personalized Nutrition and Exercise Plan - Personal Statement Example

Personalized Nutrition and Exercise Plan Identification of health and nutrition problem While I understand that my general health is adequate by most standards, I also recognize that there are a number of health and nutrition problems that I must address to achieve optimum health and fitness. In examining the mypyramidtracker results there were a number of areas that were eye-opening as they highlighted my core nutrition problems. In these regards, I am ultimately not receiving my recommended food servings and need to attend to this aspect of my nutrition more thoroughly. While my physical activity is very high by most objective standards I would like to more thoroughly develop an exercise routine and increase my physical training. Therefore, my main health and nutrition problems are to more adequately meet the recommended nutrition standards, and to increase and refine my physical activity and training routines. Four nutritional of physical exercise goals In response to the overriding concerns I hold regarding the identified health and nutrition problems, there are a number of more specific goals to be achieved within these parameters. The first goal is the nutritional goal of meeting my recommended servings of food. In these regards the mypyramidtracker data was extremely helpful. The second goal is also nutritionally related; namely, I would like to alter my eating patterns and restructure my lifestyle to a point where I can adhere to a more structured nutritional plan. In reviewing my nutritional deficits I realized that for the most part (although not always) my intentions are to consume health and balanced meals, but because of the time restrictions placed upon me by outside commitments I often must sacrifice and eat less healthy food than I would prefer. It follows that in order to achieve more balanced nutritional levels I would need to work on restricting my eating habits so that I can achieve these goals. My third goal is to work towards increasing my fitness level. While I already a highly active individual I recognize that there is even more room for me to increase my fitness levels. In these regards I would also like to develop a more structured physical training routine. Currently my routine consists of primarily basketball and running, and I recognize that it would be beneficial for me to incorporate more strength training into my fitness routine for overall health and wellness benefits. Finally, my fourth goal is to lose weight. While my fitness level is high, I recognize that there are aspects of my nutrition and physical activity that can be restructured so that I can better work towards losing weight. Actions taken to meet each goal In regards to my first noted goal of altering my food consumption so that it is more in accord with the recommended standards, there are a number of dietary aspects that I must alter. In regards to the fruit group I am already at my recommended servings. Considering the recommended vegetable intake I recognize that I generally fall short of the recommended 2.5 cups; in these regards I plan on including a vegetable serving with my lunchtime meal. For the grain servings I will continue to follow the intake I have, but attempt to ensure that I more consistently eat a granola bar as a mid-morning snack. Considering my meat and beans servings, I generally attain the recommended servings, but instead of eating fast food at lunch, plan on replacing this serving with home prepared turkey (or similar meat) sandwiches. Perhaps the most glaring deficiency in my diet is a lack of milk and dairy products. In these regards, I plan on incorporating more milk into my diet at breakfast and dinner times. Finally, I need to ensure that I increase my consumption of oils; I intend to accomplish this through utilizing an olive oil based dressing on salads. In regards to my second goal of restructuring my eating patterns so that I have a more balanced diet there are a number of ways I seek to accomplish this goal. Perhaps the most important means of achieving this goal is ensuring that I eat a balanced meal at lunch. Currently, due to my work commitments, I am often rushed at lunch and resort to under eating or simply consuming fast food. I recognize that the nutritional value of fast food is suspect, so that by making a lunch at home I will be able to avoid this deficiency in my diet. Rather than intermittently purchasing groceries when needed, I also plan on buying groceries in on a weekly basis and more thoroughly planning out what I will purchase. I will then plan out my meals for the week so I can ensure that I will have a more balanced diet. Regarding my physical activity, there are a few notable means by which I plan to achieve my goal. While my physical activity level is very high, the majority of my activity is cardiovascular based. I will incorporate more strength training activities, including light weight lifting, as well as more frequent pushups and crunches. I plan on incorporating weekly time at the gym to accomplish these goals. In considering my four goal of losing weight there are a number of things that I could alter about both my eating habits and physical activity that would contribute to my goal. In regards to nutrition, I could benefit from reducing my fruit intake and replace the excess fruit I am eating with turkey or calories that contribute to my recommended servings. I recognize that through increased strength training I will build muscle that will further contribute to my weight loss during the day. I also recognize that better planning my meals in accordance with my exercise routine will help me achieve this goal. It’s been noted that eating directly after exercise has benefits for metabolizing food and building muscle ("Post workout meal," 2009). I plan on incorporating these means in a holistic effort towards weight loss. Anticipated setbacks or difficulties and approaches for overcoming them I recognize that achieving all these goals will be a challenge and require discipline. In achieving my nutritional goals it will be very easy for me to become complacent and resort back to my old eating patterns. To combat this setback I plan on keeping a weekly food and exercise log to chart my progress; this way, when I recognize that I am veering from my goals I can realign myself. Outcomes by which to measure success There are a number of means where success can be measured. In measuring my nutritional success I will utilize the food log and review this on a bi-monthly basis to measure the level of success I have achieved. I recognize that nutritional success cannot be measured in terms of a single outcome, but requires a lifestyle change; in these regards, success will constantly need to be re-measured. Considering my fitness goals I plan on measuring my body fat percentage to ensure that I am making adequate progress toward the percentage that I deem is my proper goal. For my goal of weight loss I will simply measure the weight I lose. Evidence of the plan’s effectiveness in addressing the identified problem or need In identifying the plan’s effectiveness the food and exercise log will be a highly important element. By closely inspecting the food log in regards to my energy levels and mood I will be able to determine that my food intake is sufficient for my lifestyle. Similarly, for my fitness goals, in examining the extent to which I adhere to my goals of increased strength training in relation to my decreased body fat percentage and weight loss I will be able to determine if I need to further alter my fitness routine. Evaluation of potential health risks that may develop if the plan is not implemented There are a variety of potential health risks that may develop if the plan is not implemented. In regards to nutrition, there is considerable information that indicates the health risks associated with poor long term eating habits (Shaw, 2010). Such risks include coronary heart disease, increased risk of sickness, and in some instances even cancer. If my fitness plans are not implemented then I similarly run the risk of increased health risks that are associated with poor nutrition. Furthermore, a number of researchers indicate that poor exercise will result the in long-term wearing down of physical functionality, including balance and general activity and energy levels. How plan may be adjusted to fit changing nutritional needs and times of the year To fit changing nutritional needs the plan can be changed through a number of means. Regarding diet, I can simply alter my food consumption in accord with my changing aid or nutritional needs; I can then monitor it in terms of the food log I have established. In a similar method I can alter and monitor my exercise and weight needs. All the physical activities I participate in can be done year round. As I age I recognize that I may not be agile enough to participate in basketball or even running. In these circumstances I can begin a walking routine, or participate in light aerobics or aquatics. References Post workout meal nutrition. (2009). Retrieved from http://www.intense- workout.com/post_workout.html Shaw, Ian. (2010). Is it safe to eat?: enjoy eating and minimize food risks. New York: Springer Berlin Heidelberg. Read More