Personal Nutrition Issues - Essay Example

Nutrition/ physical Activity I took 1993 calories against a target of 2000 calories. This was safe in relation to calories intake.They measure the amount of energy the body needs daily for its activities. Calories are sourced from proteins, carbohydrates and fats. I took 98g of proteins, which was high from the intended target of 46g of proteins. This supplied 20% of the calories I required. I took 257g of carbohydrates against a target of 130g; this supplied 52% of calories. This met the target which requires 45-65% of total calories to be drawn from carbohydrates (Greenberg, 2013). Fats supplied 30% of calories required and eventually met 20-35% target. Saturated calories accounted for 10%; which was optimum in relation to the required range. Monounsaturated accounted for 10% and polyunsaturated fats registered 6% of calories (Bhandari et al, 2013). Linoleic acid accounted for 6% carlories when 13g of linoleic acid were taken against a target of 12g calorie supply from the acid. It is required that the acid supply be between 5-10% of calories. Alpha linoleic acid supplied 0.5% and had a goal of 0.6-1.2% calories when consumed at the targeted range of 1.1g (Bhandari et al, 2013) From the analysis empty calories accounted were 389 calories. This was a result of 213 from solid fats and 176 calories from added sugar. Debatably, they provide low nutritional value in the diet. Grain levels were high, which had an influence on the availability of empty calories in the diet. Refined grains which add added sugars in the diet were over consumed. I took 5 ounces against a target of 3 ounces. Carbohydrates were consumed at high quantities. This needs to be reduced from 257g to around 130g that is essential. This would be achieved by reducing 8 ounces of grains to around 6 ounces. This will eliminate refined grains from the diet, which should be at a range of less than 3 ounces. Starchy substances were undertaken. This is because I took 2 cups per week instead of the recommended range of 5 cups per week. Other sources of carbohydrates accounted for 2 ¾ cups against the target of 4 cups per week. Refined grains should be eliminated from the diet and whole grains amount increased to over 3 ounces (Greenberg, 2013). Dairy products were taken in the rate of 2 cups against a target of 3 cups. They do not have specific targets and they can be removed from the diet or consumed in low quantities. Oils were taken at the rate of 5 teaspoons instead of 6 teaspoons. Needless to say, it would be wise to continue reducing some of the protein products like meat, poultry and eggs and increase seafood; sea food would supply 8 ounces of fats (Bhandari et al, 2013). 6 ½ ounces of protein foods were registered. This is in contrast with the recommended 5 ½ ounces of proteins; sea food could be introduced in the diet to increase the level of proteins. The rest of the sources could be taken in considerable quantities since they would supply the diet with proteins. Beans and peas could be added into the diet. The results show that the diet lacked beans and peas.1 ½ cups could be added into the diet (Greenberg, 2013). Cholesterol intake was in optimal ranges. I took 208mg against a target of more than 300mg of cholesterol. Proteins meals low in fat help check on cholesterol levels (Bhandari et al, 2013). Beans and cheese would be ideal. Calcium intake through fortified soymilk adds cholesterol in the diet. It does not contain cholesterol and has low fat content could cut on taking saturated fats and increase on vegetable intake. Vitamins A, C, D, E, K and Chlorine accounted for low quantities among all the vitamins. This could be due to low intake of vegetables. Zero cups of dark green vegetables were consumed and ¾ cups of red and orange.2 ½ cups of dark green vegetables should be added and 5 ½ cups of red and orange respectively. Absence of these vegetable proves the reason why these vitamins are absent. It would be important to maintain taking 2 cups of fruits juice during the diet (Boyle et al 2013). Sodium was taken in large quantities. Food rich in potassium is essential in reducing cases that may be caused by high sodium intake. Notably, the amount of sodium can be reduced in the diet by increasing the intake dark green, red and orange vegetables.1 ½ cups of dark green vegetables as well as 5 ½ cups of red and orange (Bhandari et al, 2013). It is important to take 2 liters of water daily. Water is important in dissolving minerals in the body. In this regard, I will aim at taking water after meals and during physical activities. For 3 weeks I carried out my physical exercises. The first week shows the moderate equivalent strength target was 150 minutes but I registered 30 minutes of physical exercises. Muscle strengthening activities target was 2 days but instead 1 day was dedicated to this exercise. On the second week, the MIE target was 150 minutes but 90 minutes were achieved where I was able to meet a target of 2 days dedicated to muscle strengthening. Increasing the number of days on the mini tramp jogging achieved desirable results. In addition, increasing the intensity of the muscle strengthening also helped meet the target would recommend that I switch from taking walks and concentrate on jogging on the minitramp (Greenberg, 2013). According to the results from the supper tracker, it is evident that sodium has a high range in the diet. It can be used as the nursing diagnosis. The targeted range is over 2300mg against current intake with an average of 3719mg. It would be wise to reduce sodium levels to 1500mg per day if you are a diabetic patient or an old individual. For me, it is recommended that I consume 2300mg daily (Greenberg, 2013). The over consumption of sodium requires intervention. Other minerals such as iron and potassium are taken in low quantities. Potassium intake was 2966mg against a target of 4700mg per day. Iron intake was 14mg against a target of 18mg.increasing the ranges of these other minerals would help reduce level of sodium. I also need to take the recommended 2 ½ of vegetables’ as I took one and a half cups of vegetables. Dark green vegetables are rich in minerals. Vegetables such as spinach, lentils, potatoes and soy beans are rich in potassium and iron. In addition, I could seek provision of absent minerals from multivitamins. They induce these minerals directly into the body (Boyle et al, 2013). Reduced sodium intake would reduce chances of heart attacks and stroke. It would protect me from cancers, diabetes and obesity. In addition, it will lower cases of high blood pressure and kidney stones (Greenberg, 2013). References Bhandari, M. W., Hunter, K. M., Phillips, K., Keyser, B. B., & Morrow, M. J. (2013). Practical application of entry-level health education skills. Burlington, MA: Jones & Bartlett Learning. Boyle, M. A., & Roth, S. L. (2013). Personal nutrition. Belmont, CA: Wadsworth, Cengage Learning. Greenberg, J. S. (2013). Empowering health decisions. Burlington, MA: Jones & Bartlett Learning. Read More