Healthy_Eating_Plan_Comparison

Week 1 & 7 Comparison My food intake from week one with week seven are similar. In fact, everything except my milk, fruit, and vegetable intakes are exactly the same. In week one my vegetable average servings consumed for the three days was 2.1, 0 for fruit, and 2.3 servings of milk. In week 7 my intake of milk, fruits, and vegetables were increased to 3 servings average for milk, 4.6 servings average for vegetables, and 3 servings average for fruit. My intake for meat and beans remained at 5.2 servings average and my grain intake also remained the same as week one, a 9.9 servings average. My mood and stress levels are still a factor in my total consumed calories per day. My food intake meets the recommendations from the dietary guidelines. I increased my intake of fruit, milk, and vegetables by adding yogurt, oranges, grapefruit, green beans, corn, and spinach to my meals and snacks. I stopped consuming a bag of chips on my work breaks and replaced them with a cup of yogurt. I replaced my cans of mountain dew with V8 fusions and apple juice. These are small changes that have increased my daily intakes of nutrients. Nutrient Classes The recommendations are based on a 1981 average calorie intake and my week seven intake was an average of 3105 calories. My week seven intake was higher than the recommendations just like in week. The daily recommendation for protein is 46 gm and my average intake is 114. I can continue to meet the recommendation by eating two servings of yogurt a day and two cups of milk in the morning. The daily recommendation for Vitamin C is 75 mg and I consume an average of 469 mg. My intake of vitamin c appears to be high but according to (Zeratsky, 2010) the maximum limit of vitamin C consumed is 2,000 mg a day. The recommended minerals intake varies on the mineral, for selenium it is 55 mcg a day. My average intake of minerals was 127 mcg for week seven. The recommendations for carbohydrates are 13 gm and my average intake was 513 gm. An acceptable range for total fat is between 69 and 120 gm; my total consumption was an average of 78 gm. Changes in Diet After week one, I added more dairy, fruits, and vegetables to my diet and have noticed a slight change. I have just changed my diet about a week ago, so I do not see a noticeable change in my energy levels but I can definitely see the increase in my recommended nutrients and food groups. I have also noticed the difference in my body weight; my fat has been diminishing as more muscles are building creating a structure to my body weight (Grosvenor & Smolin, 2006). I am thin so I like to keep a good body structure to compliment my height. Adding yogurt to my diet has increased my daily protein and calcium intake, which are key essentials to structuring body weight. Implements According to (Driskell, 2005), my weight of 129 pounds is a healthy weight for one of my height. Even though my weight may be healthy if I do not consume the needed nutrients I could experience a nutrient deficiency or digestive problems. Irritable bowel movement (IBS) is a common digestive problem that can be easily prevented or remedied by changing one’s diet and lifestyle (Digestive Disorders Health Center, 2010). Currently, it would not be beneficial to implement any changes to my diet plan. I am meeting the daily recommendations and have a healthy weight. The only plan needed is ‘How to stay on a consistent eating plan’. Like most people, when I go out to eat I usually do look at the nutritional value of my choices. I have never been good at sticking to a diet or specific eating schedule because I feel that one should be happy with what, where, and how they eat their food & snacks. Food Choice Awareness When making food choices I am now more aware of the amount of minerals and vitamins in foods. Selenium is a trace mineral that is important in small amounts to make important antioxidant enzymes, selenoproteins, which help prevent cellular damage from free radicals. Selenium can be found in foods such as; nuts, tuna, spaghetti with meat sauce, macaroni, brown rice, and whole wheat bread (Office of Dietary Supplements, 2009). I can alternate a daily eating routine with nuts, eggs, oatmeal, macaroni, and other selenium foods.   Works Cited Digestive Disorders Health Center. (2010). Retrieved from WebMD: http://www.webmd.com/digestive-disorders/default.htm Driskell, J. A. (2005, February). Nutrient Recommendations for Adults. Retrieved April 18, 2010, from Ianr Neb Guide: http://www.ianrpubs.unl.edu/live/g1555/build/g1555.pdf Grosvenor, M. B., & Smolin, L. A. (2006). Nutrition from 2 to 102. In Nutrition: Everyday choices. New Jersey: John Wiley & Sons, Inc. Office of Dietary Supplements. (2009, November 11). Retrieved April 19, 2010, from Dietary Supplement Fact Sheet: Selenium : http://ods.od.nih.gov/factsheets/selenium.asp Zeratsky, R. L. (2010, March 20). Nutrition and healthy eating. Retrieved April 18, 2010, from Mayo Clinic: http://www.mayoclinic.com/health/vitamin-c/an01801