Personalized Nutrition and Exercise Plan - Essay Example

Introduction This is a personalized nutrition and exercise plan. In developing the plan, I will use insights from MyPyramid Plan Web exercise, the recommended dietary allowances, recommended dietary intakes for my age group and gender, and information from readings. First, the plan will define the target health and nutrition problem in concern. It will also outline its four nutritional or physical exercise goals and the necessities required in attaining the goals. The plan will briefly discuss the anticipated setbacks and possible solutions. It will draw outcomes by which to measure its success and evidently prove its effectiveness in addressing the identified problem or need. Additionally, the plan will evaluate the potential health risks that may develop if implementation fails. The plan will be flexible enough to address any adjustments to changing nutritional needs because of age, pregnancy, or changes in physical capabilities. Finally, the plan will include information on physical activities, and possible changes to accommodate different seasons of the year and changes in age. My target health and nutritional problem is fighting diabetes. Diabetes is a health condition where the body has a higher-than-normal blood glucose or hemoglobin A1C levels. About 26 million Americans have diabetes while many more remain undiagnosed according to the 2011 National Diabetes Fact Sheet (Cantor, 2012) .The preferred test for diagnosing diabetes is the Fasting plasma glucose. Diabetes is largely associated with our lifestyles like inadequate exercise and poor nutrition. Diabetes has dire effects as it causes chronic diseases like heart failure and stroke, kidney failure among other related diseases. Luckily, diabetes is manageable. It is however not easy since it involves a lot of physical, nutritional and even emotional resource. Some of the widely known adult-onset diabetes control methods include physical activity to control weight, and blood glucose monitoring, healthy diet to improve calorie expenditure and carbohydrate intake and increasing dietary fiber. When I knew that I had diabetes, I did not let it define my life. I took charge of my body and have since developed a realistic nutrition and exercise plan to manage this condition. The main goals of this plan are burning more calories, keeping the blood pressure in check, mitigating cardiovascular risk and accessing the required nutrients for the body to maintain a normal blood sugar level and achieve a reasonable weight. I have decided to initiate and do some light physical exercises. The exercises will involve walking for an hour every day. Exercise increases the calorie expenditure that is because of an increase in the energy demands of the heart and the muscles used during ventilation (Roberts & Kravitz, 2012). A walking exercise will also bring on some relaxation and thus reducing blood pressure in the morning. Exercise will also help to attain a healthy weight and fat, which controls diabetes, and by extension reducing a cardiovascular attack. To achieve near normal blood glucose levels, I must coordinate calorie intake with medication. I have also initiated a nutritional input by outlining a weekly timetable for eating to achieve my goal of having the right nutrient content and a normal blood sugar level. This includes reducing table sugar intake. Sugar will definitely increase the blood sugar levels, which is already above normal. Taking a well-balanced diet without fast foods .This will reduce calorie intake by a significant margin. Taking a well-balanced diet at all times is an utmost priority in attaining my nutritional goal. Taking a normal balanced diet without extra fat or sugar content maintained my calorie value between 1760 and 1985 Cal while light exercises increased my calorie expenditure to 2523 Cal as evaluated by “MyPyramid tracker” (USDA, 2012). The dietary requirement of a diabetic person will also have no alternative. This will include foods with high fiber nutrient content such as whole grain cereals and breads. I will improve my carbohydrates intake by eating vegetables, fruits, beans, and whole grains that provide about 45 - 65% of total daily calorie 45 - 65% of total daily calorie. I will limit my protein intake to less than 10% of calories by consuming soy, poultry, and fish. I will similarly limit myself to monounsaturated and omega-3 polyunsaturated fats that provide about 25 - 35% of daily calories. Monounsaturated fats can be got from avocados, peanuts, olive, and nuts while the omega-3 polyunsaturated fats can be got from flaxseed oil or fish (University of Maryland medical Centre, 2011). Taking meals at regular times will allow my body to check on insulin levels and familiarizes the body sugar intake. To achieve healthy body weight I will aim for a diet that controls both weight and glucose. This will additionally help to attain normal blood glucose levels. Low sugar levels are also controlled and digestion assimilation improved. Brushing twice a day will also keep my gums free of diseases. A regular inspection of my feet will improve sensation and avoid feet diseases. I will also stop smoking as this increases the risk of getting heart diseases especially for people with diabetes. Other diabetic practices as daily monitoring of the blood pressure level is also very vital. Despite the fact that the plan is realistic, some setbacks are eminent in its implementation. This is because its implementation will depend on resources that are limited, weather conditions, personal commitments and other diversified factors like age and current health condition. For example, it will not be possible to take a walk during winter or in a rainy season. This situation can however be rectified by finding alternatives in light exercises like doing press-ups, rope jumping or mark timing in a room. Additionally heavy exercises are not fit for diabetic people and thus a doctor’s advice is necessary before taking up the physical exercises. It is equally very challenging to stop smoking or taking table sugar suddenly. I will address this by gradually decreasing the intake of sugar and reducing the number of cigarettes smoked on daily basis. It is also not always possible to have a well-balanced diet and a free choice to the required foods due to limitations in types of food available and the cost attached to them. However, knowledge about food nutrients enables me to select other foods, with same nutritive value from the available options. The Calorie expenditure in the body can be measured using “MyPyramid tracker” calculator. Taking a normal balanced diet without extra fat or sugar content maintained my calorie value between 1760 and 1985 Cal while light exercises increased my calorie expenditure to 2523 Cal .The blood glucose level can also measure with pre-meal glucose levels ranging between 90 - 130 mg/dL and bedtime levels ranging between 110 - 150 mg/dL. Loss on weight correlates with body mass index with BMI of 25 - 29 being overweight. All these were on the affirmative and hence proved the effectiveness of this plan. Failures to implement this plan in totality, dire consequences are likely to occur. There are health risks in eating foods with saturated fats. For instance, saturated fats contained in whole milk will lead to increased cholesterol and possible chronic diseases. Consumed Sugary foods increase the already risky blood sugar level. Heavy exercises cause heart problems to diabetic patients. Smokers with diabetes are at a higher health risk than those who do not smoke. Managing diabetes is an individual situation and different patients will get variant dietary choices. For example, an overweight patient will need to have a different carbohydrate-protein balance than a thin patient. Equally, patients at various age groups and pregnancies will require different calories content. This plan is considerably flexible to changes in age, pregnancy, and physical capabilities. Women with pregnancies, men at different ages can adequately change their carbohydrate, protein intake, and dietary fiber as shown herein. Requirements for Normal Healthy Persons Age group Energy (kcal) Protein (g) Fat (g) Carbohydrates (g) Dietary fiber (g) Cholesterol (mg) Men 18- 29 yrs. 2550 68 71 351 26 300 30- 59 yrs. 2500 68 69 344 25 300 60 yrs. and above 2100 68 58 289 21 300 Women 18 - 29 yrs. 2000 58 56 275 20 300 30- 59 yrs. 2000 58 57 275 20 300 60 yrs. and above 1800 58 50 248 18 300 Pregnant women - full activity +285 +9 +8 +39 +3 300 - reduced activity +200 +9 +6 +28 +2 300 Lactating women - first 6 months +500 +25 +14 +69 +5 300 - after 6 months +500 +19 +14 +69 +5 300 Different foods contain variant calories. To satisfy the calorie requirements listed above; relevant foods are used to avoid malnutrition. Any food may however be substituted for another within the same food exchange list. There should be consistency in the time of consuming meals and snacks (Anderson et al., 2011). In the winter and rainy seasons, physical exercises can only be performed in-doors and thus an alternative is required. In this case, indoor rope jumping, walking in a treadmill or press-ups can be performed effectively be performed. Walking in a treadmill is also convenient for aging patients. Conclusion Diabetes leads to other diseases like heart disease and kidney failure. It is however good to note that the risk of developing diabetes increases with age, obesity and lack of physical activity. Diabetes is passes from one generation to another in a family lineage and even mother to child. Therefore, although managing diabetes is much involving and costly. We must try our best to regulate it because of its wider reaching effects. Dietary recommendations apply individually to diabetes patients and physical exercises have great positive impact in their health. This plan will therefore aid in regulating diabetes owing to its flexibility, effectiveness, and realistic application. References Anderson et al. (2011). Diet and Diabetes. Retrieved from http://www.ext.colostate.edu/pubs/foodnut/09334.html University of Maryland medical Centre. (2011). Diabetes diet - General Dietary Guidelines. Retrieved from http://www.umm.edu/patiented/articles/what_general_guidelines_a_diabetes_diet_000042_2.htm#ixzz1luZkZwhn USDA. (2012). MyPyramid tracker. Retrieved from http://www.mypyramidtracker.gov/ Read More