Healthy_Eating_Plan

Healthy Eating Plan Sandra M. Hubbard March 4, 2012 SCI/241 Jinan Banna Healthy Eating Plan Page 2 This paper is written with the intent to express my plan to change the eating habits that have hindered me from successful weight loss efforts that I have attempted in the past and also to lower elevated blood pressure. My goal is to become a one-person crusade to implement and achieve healthier eating habits. Once my eating habits are on a positive track, then I believe my blood pressure would exhibit better control. Keeping a record of my daily food intake will help me stay on track when trying to lose weight or maintain a healthy weight and activity levels. It also will give my doctor or health care provider a quick way to check my progress (www.mypyramidtracker.com). To lose weight, it is important to make lifestyle changes with a focus on reducing calories from food and beverages, a healthy eating plan, and portion control. These guidelines will provide me with guidance and tools on how to eat right. Over a period of time, these changes will become part of my everyday routine. As a reference, I have chosen to refer to the following American Dietetic Association food exchange lists to check out serving sizes for each group of foods and to see what other food choices are available for each group of foods: “Vegetables Fat-Free and Very Low-Fat Milk Very Lean Protein Fruits” (www.eatright.org) | Lean Protein Medium-Fat Proteins Starches Fats | Healthy Eating Plan Page 3 Selections from each food group would benefit in my quest to eat healthy and decrease health risks. Healthy eating is not just about adhering to strict nutrition policies or even depriving myself of the foods that I love to eat. Rather, it is about feeling good about myself, having a higher energy level, and keeping my body as healthy as possible, all of which can be achieved by learning some nutrition basics and using them in a way that works to my advantage. Then I can share what I have learned with my entire household and others. Healthy eating begins with learning how to eat smart. It is not just what I eat, but how much I eat. The food choices can reduce the risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression. Additionally, learning the habits of healthy eating can boost my energy, sharpen my memory and stabilize my mood. Through healthy eating, I can expand my range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet. As I advance in age, eating well can be the key to a positive outlook for staying emotionally balanced. With healthy eating, there has to be a healthy eating plan in place. How can I accomplish this' First, I would look at what an actual healthy eating plan entails. Healthy Eating Plan Page 4 “According to the Dietary Guidelines for Americans, a healthy eating plan: * Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products * Includes lean meats, poultry, fish, beans, eggs, and nuts * Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars * Stays within your daily calorie needs” (CDC www.cdc.gov). The good part about following a healthy eating plan is that I do not have to give up my favorite foods. I believe it is all about balance. I can still enjoy my favorite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while and balance them out with healthier foods and more physical activity. I researched the consumer guide to a more “green” diet. In reading the consumer’s guide from Good Housekeeping, I find that the more green contained in the diet the healthier the eating habits become. When it comes to green, leafy vegetables in my diet plan, I do not hold back. I love to eat the more leafy vegetables because they afford me the results of maintaining a system where my bowel habits are regular and this decreases the potential for constipation or any other deficiencies in eliminating wastes from my system. Healthy Eating Plan Page 5 Since beginning this nutrition course, I have acquired more awareness in the importance of healthy eating. I have cut tremendously on the fried, spicy, and greasy foods. Eating a balanced meal every day has resulted in the decreased bloating that I had been experiencing on an everyday basis in the past few weeks. Even my water intake has increased to the point that I do not feel the need to consume those carbonated beverages as often as had been done in the past. These changes in my eating habits have afforded me a better control of my high blood pressure. I must say that my blood pressure was so out of control that I had begun keeping a regular log of blood pressure readings throughout the day for the past couple of weeks. I then reported this to my doctor, who adjusted my medications. Since changing my eating habits, I find that my blood pressure is slightly under better control. I know that this will not completely change overnight, however, I have made an effort to better control the hypertension by eating healthier and becoming physically active. In my quest for promoting healthy eating and healthier living, I have begun to focus on eating fresh vegetables and salads instead of meat-heavy meals. If I decided to include a meaty diet, I normally choose poultry like boneless, skinless chicken breast and fish fillets. Lean meat and fish tend to have fewer unhealthy fats. Fish, for instance, contains healthy fatty acids considered necessary for the immune and cardiovascular systems and skin. Red meat is a rarity in my diet plan. I choose to consume lean meats, fish and other meats such as turkey ground meat rather than the red meat. My Healthy Eating Plan Page 6 body feels better when I avoid the red meats and other unhealthy items. For example, I love hamburgers, so rather than give up that food item that I love so much, I substitute the ground beef with ground turkey which is very tasty and prepared on the George Foreman grill. When placed on a toasted wheat burger bun, I still enjoy a tasty, juicy burger from time to time. As I stated in previous areas of this paper, it is not really necessary to give up those favorite foods that are enjoyable to my taste buds. It is a matter of eating smaller portions of that food and balancing it out with other healthier foods that are included in my food plan. In summary, my plan is to continue following the guidelines that I have researched to eat healthier, become more active physically and maintain a focus on control of my high blood pressure. Eventually, with sticking to this plan on a regular basis, this may be a positive step in decreasing the intake of the prescribed medications that I now ingest to control high blood pressure. It is up to me to follow this plan and make it work for healthier living. I want to use this effort of eating healthier to be a role model for my entire household and challenge each family member to become a tool for healthier living. Healthy Eating Plan Page 7 References Dietary Guidelines for Americans, “Healthy Eating Plan”, retrieved from website www.cdc.gov. Food Exchange Lists, American Dietetic Association, retrieved from website www.eatright.com. Tracking Daily Food Intake, retrieved from www.mypyramidtracker.com.