Diet Evaluation in Terms of Recommended Dietary Allowances - Essay Example

Nutrition (Personal Overall Diet) Diet Evaluation in Terms of Recommended Dietary Allowances (RDA) According to the recommended dietary allowance, their diet does not deviate much from the proposed standard and required levels, since most of the recommended dietary in takes are complied with except for a few of them like dietary fibre with low levels of consumption. There is also low consumption of vitamin A, magnesium, and Iron, but there are alternative components that are considered in their place, hence their deficiency poses no big threat nutritionally. Therefore, the RDAs nutrition is nutritionally balanced; nevertheless there still remains some improvement that can be done to make ensure that it is more wholesome and complete. Choice of My Plate Following the need to have a healthy eating that promotes a healthy lifestyle, I consider the following as part of my plate composition from the five different food groups, in case of fruits I will take a mixed fruit cocktail, concerning vegetables; it will consist of spinach as one of the dark green vegetables. The protein rich foods my plate will consist of herring fish, this is one of the seafood considered rich in proteins, pork and lamb; finally, regarding dairy products and grains, I will have lactose reduced milks and brown rice respectively. Dietary Guidelines for Americans The Americans dietary guidelines are conceived by the agricultural departmental partnership with that of human and heath service, the guidelines are given every half a decade. The reason for these updates is to give authoritative advice for the Americans of two years and above on the importance of healthy eating by consuming food of fewer calories, get involved in the physical activities, and at the same time make informed choice on the type of food that they consume (Alpers 49). This is encouraged to help reduce cases of chronic diseases and promote healthy living, according to the dietary guidelines of the Americans, the following are emphasized; consumption of fruits, whole grains, vegetables, milk and milk products with low fat content, that there should also be inclusion of nuts, poultry, fish and eggs in meals. In addition, the guidelines also proposes that the food consumed should be of low saturated fats, cholesterol, Trans fats, sodium salt and added sugars (Turley and Joan 39). American Heart Association (AHA) Recommendation This association asserts that a healthy diet and lifestyle provides sufficient weapon for keeping at a bay some of the cardiovascular diseases that are becoming common in the US today. In this reference, the body gives a number of recommendations in order to improve the quality of life for the citizens. According to the association, it is important that one is cognizant of the amount of calories they take in a day and should endeavour to burn them up through physical exercise that should last at least 30 minutes. In this regard, it endorses that one should not consume more calories than those that he is able to burn in a day; this is because it may be a precursor for cardiovascular diseases (Webb, Frances, and Eleanor 56). Moreover, one should eat food from all food groups and avoids a skewed pattern in which other food groups are ignored, for instance, the association recommends that eating oily fish twice a week is health because it contains omega-3 fatty acids that lowers the risk of developing coronary artery (Webb, Frances, and Eleanor 39). In addition, AHA recommends that one should not rely mostly on those foods with poor nutritional value; they advise that consumption of calories should be dependent on several factors such as age and they type of physical activity one undertakes. In food consumption, the association recommends that foodstuffs with high calories and low nutritional value should be avoided, and one should look the nutritional panel before consuming any food product, as they will be sure of the content of the food product (Alpers 41). In addition, the association also recommends for keeping away from smoking tobacco or any other tobacco products for one to remain healthy. Explanation of the Excess, Deficient, and Sufficient in my Diet Considering the content of my plate nutrient consideration, there is evidence that those foods that give more protein are in excess, given that proteins are bodybuilding foods, there is possibility of overweight if the consumption is not controlled. There is deficiency of grains since the plate has only one-grain meal and there is a possibility that it will not serve its purpose fully in accordance to the nutritional expectation. Finally, concerning fruits and vegetables in my diet there is sufficient amount that are nutritionally relevant to the body and they should be maintained. Heath Effect of the Diet on my Health now and in Future Given that, there high amount of proteins in my diet there consequences that comes with the situation, and there are those that are immediate and those that will come over time. The immediate effect is that the body will not have sufficient energy this is because proteins are not supposed to fuel the body, as this is the role of carbohydrates and fats. In the long-run, too much consumption of proteins will lead to overweight and obesity, and this is also closely related to other medical condition like diabetes and high blood pressure because there will be more calories stored in the body compares to the ones burned. Possible Changes to Improve my Diet Consequent to the analysis and given my unbalanced diet, there is need for an immediate remedy to the situation, whereby there should be a reduction of protein intake, and this will be substituted with carbohydrates. Furthermore, there should also be some improvement on the consumption the grains as well as the vegetables, for is particularly important for the balancing of the nutritional values to avoid a skewed balanced diet that will not provide a healthy lifestyle. The envisaged changes will be helpful in reducing the level of calories stored in the body and makes the body to utilize more carbohydrates as source of fuel for the body. Works Cited Alpers, David H.. Manual of nutritional therapeutics. 5th ed. Philadelphia: Lippincott Williams & Wilkins, 2008. Print. Turley, Jennifer, and Joan Thompson. Nutrition: your life science. Australia: Wadsworth Cengage Learning, 2013. Print. Webb, Frances Sizer, and Eleanor Noss Whitney. Nutrition: concepts and controversies. 12th ed. Belmont, Calif.: Wadsworth Cengage Learning, 2012. Print. Read More