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Breakfast included eight ounces of 2% milk, two tablespoons of peanut butter, one teaspoon of chocolate syrup, one large banana, and one thirty-two grams scoop of protein powder. Lunch included one 113g can of tuna fish, one tablespoon on blue plate light mayonnaise, ten premium saltine, unsalted tops crackers, and one sixteen-ounce bottle of orange Sunkist soft drink.
My snack was one 5.3 ounce of strawberry Yoplait yogurt and one sixteen- ounce bottle of Dasani purified water. Dinner consisted of one tilapia fillet weighing 126g, four ounces of garlic potatoes, four ounces of grilled asparagus, and one sixteen-ounce bottle of orange Sunkist soft drink.
When my daily dietary evaluation was assessed according to Choose MyPlate guidelines, I perceived that my daily intake of fruits was one cup, vegetables was two cups, grains was one-fourth of a cup, the protein was nine ounces, and dairy was one and a half cups (USDA, n.d.). My daily intake didn’t equal to what I needed.
Each day I need to eat the following: three cups of dairy products, two and a half cups of vegetables, six ounces of grain, five and one-half ounces of protein, and two cups of fruits (Dairy Council of California, 2019). Compared to my daily evaluation, I am taking in enough protein, not enough fruits, veggies, dairy, and grains.
I need 2000 calories per day to maintain a healthy diet (USDA, n.d.). I have been told that I am at risk of Diabetes Type II because my A1C is 6.
0%. adding 2% milk or more water with less starchy foods would be better than drinking soft drinks and eating starchy foods.
Carbohydrates are the predominant point of supply for our body’s energy and can separate into plain carbohydrates, which are sugars, and complex carbohydrates, complex carbohydrates are known as starches (Mazur, Litch, and Lutz, 2019, pp. 26-27). Most of our daily intake of starches come from “grains, starchy vegetables, legumes, and foods made from grains- cereals, bread, and pasta” (Mazur, Litch, and Lutz,2019, p. 27). Another form of intaking starches comes from consuming sugars found in sweet desserts and candies. I can improve my complete intake of starches by eating grains, veggies, and oatmeal instead of eating candies and sweet desserts.
Fats or lipids include fats and oils. They are divided into unsaturated fats and saturated fats (Mazur, Litch, and Lutz, 2019). Fats are a significant dietary constituent because they serve as a source of energy, body insulation, organ protector, composed cell membranes, and lubricator, which can be obtained through dairy products, oils, and proteins (Mazur, Litch, and Lutz, p. 36). My fat intake comes from dairy products and proteins. I can improve my dietary intake by ensuring fats are unsaturated. This will fend off unhealthy effects that saturated fats have on the body.
Proteins are a form of amino acids that regulates bodily developments such as hormone production, energy production, enzyme production, nucleoprotein production, blood albumin production, tissue formation, and antibody production (Mazur, Litch, and Lutz, 20109, p. 52). They can be found in meats, poultry, seafood, eggs, nuts, seeds, beans, peas, and they are separated into complete and incomplete proteins (Mazur, Litch, Lutz, 2019, p. 53). In order to decrease my protein intake while maintaining my requirements, I can decrease my protein powder intake in the mornings and increase my fruits and vegetables within my meals.
Kilocalories refer to energy and are provided through the ingestion of carbohydrates, fats, and proteins (Mazur, Litch, and Lutz, 2019, p. 4). A low-energy-density kilocalorie diet provides energy and prohibits weight gain and obesity (Mazur, Litch, and Lutz, 2019, p. 66). In order to have energy and inhibit weight gain, i can make allowances for a low-density kilocalorie diet. Low-fat dairy products, fruits, vegetables, and meats with trimmed fat. I can decrease my portion sizes in order to refrain from “portion distortion” and refrain from eating worthless kilocalories (Mazur, Litch, and Lutz, 2019, p. 67).
Vitamins are natural elements required by our bodies in miniature quantities for assimilation, development, and sustenance (Mazur, Litch, and Lutz, 2019, p. 71). Vitamins are divided into two classifications which are water-soluble and fat-soluble. Water-soluble vitamins require more intake than fat-soluble vitamins. Fat-soluble vitamins are stored in the body and require less intake. Vitamins are significant to several body performances such as vision, blood clotting, bone metabolism, epithelial tissue maintenance, cell membrane maintenance, collagen synthesis, iron absorption, serotonin synthesis, and more (Mazur, Litch, and Lutz, 2019, pp. 71-89). Vitamin D, Vitamin K, Biotin, and Choline are naturally made in our bodies, but the majority of vitamins necessitate nutritional intake (Mazur, Litch, and Lutz, 2019, pp. 71-90). I can manage my intake of vitamins by eating a more balanced diet including vegetables, grains, lean meats, fresh fruits, and dairy products (Mazur, Litch, Lutz, 2019, p. 72).
Minerals are classified into major/macrominerals and trace/microminerals. Minerals are different from vitamins in that they are integrated into the bodily structure (Mazur, Litch, Lutz, 2019, p. 94). Major minerals are significant to complete bodily processes and calcium, phosphorus, potassium, sodium, sulfur, magnesium, and chloride are these major minerals (Mazur, Litch, and Lutz, 2019, p. 96). The work of the major minerals includes the following: nerve conduction, bone/teeth evolution, muscle reduction, blood coagulation, DNA/RNA formation, enzyme impulse transmission, amino acid formation, and maintenance of acid-base balance, enzyme and buffer formation, and ADP/ATP formation (Mazur, Litch, and Lutz, 2019, p. 94). Trace minerals like iron, iodine, fluoride, copper, zinc, chromium, selenium, cobalt, manganese, and molybdenum purposes are for hemoglobin production, thyroid hormone formation, teeth strength, collagen formation, immunity, melanin production, bone production, vitamin B12 formation, and enzyme production (Mazur, Litch, and Lutz, 2019, pp. 107-117). Minerals are obtained just as vitamins are by obtaining a well -balanced diet. In order to obtain my daily intake of minerals I need to ingest grains, proteins, fresh fruits, dairy products, and vegetables that are significant to deter toxicities from over ingestion of minerals (Mazur, Litch, and Lutz, 2019, p. 101).
Water is the most significant constituent of our dietary intake. Water is the largest constituent of the human body (Mazur, Litch, and Lutz, 2019, p. 122). Water is hoarded as intracellular/extracellular fluid and is used in cells, blood, molecular structure, temperature control, conveyance of nutrients and waste products, and chemical reactions (Mazur, Litch, and Lutz, 2019, p. 122). It is found in proteins, fruits, vegetables, dairy products, fats, and carbohydrates (Mazur, Litch, and Lutz, 2019, p. 131). We are continually losing water through respiration, GI tract, perspiration/sweating, and urination which is why there is a need to maintain an adequate amount of water intake (Mazur, Litch, Lutz, 2019, pp. 132-133). Our need for fluid intake differs from person to person. I was told by a doctor that drinking a gallon of water per day was enough for me (L. Olivier, personal interview). Drinking more than a gallon per day could cause hyponatremia. The majority of the days when I am at work, my fluid intake is not sufficient. I forget to drink because I am running around admitting patients, rounding with physicians, paper charting, and assisting MHTs. In order to ensure I obtain adequate fluid intake, I can bring my water bottle with me. Refill it with a gallon jug of water. It will be helpful because I will sit next to the computer. I can pass by and take sips through my twelve-hour shift.
In conclusion, I will start making better dietary choices. Planning meals ahead of time. Not eating fast foods that my co-workers bring. Eating fast foods causes weight gain, obesity, and decreased energy. My plan is to continue to eat fresh fruits, vegetables, whole grain bread, peanut butter, eggs, fish, and poultry. I will bring pre-portioned sized snacks and water to work. Decrease soft drink intake. I plan on incorporating exercising at least three days per week into my schedule.
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