Healthy_Eating_Plan

Healthy Eating Plan Comparison Krysta Fickes Axia College SCI 241 Introduction For some people eating a healthy diet brings up images of unsubstantial meals consisting of vegetables, salads and little or no potatoes which is not suitable for growing boy and hardworking men, at the same time as for others eating healthy means pleasing their body with an assortment of colorful and natural foods that supply energy and guard against disease. When doing my healthy eating plan, I was very shocked to see the outcome of the results. It was an eye opener to me, that even though I thought that I was eating healthy, the results showed that I had some improving to do in my diet. Today obesity is a huge problem all over the world, but moreover obesity is a growing problem in children and more than likely these children will grow up to be obese adults. Obesity is caused, according to doctors and researchers, by an inactive lifestyle coupled with unhealthy eating patterns. (Help with cooking 2001-2010) Current Eating Habits I do not currently have what you would call healthy eating habits have improved over the past year due to my boyfriend having type 2 diabetes. I started cooking using olive oil in place of vegetable oil. When cooking meats I either grill or broil them to eliminate most of the fat and grease that either come naturally from the meats or from just frying them in oil. There was a huge cut back in the amount of potatoes, rice and pasta in our diets. I have also started substituting sweetener in place of sugar when cooking. It was something that took some getting used to, but I was able to adjust to it without any problems. My boyfriend lost over 50 pounds within the first 6 months, however I was not able to lose any weight, but only gained about 20 pounds. I have asked my family doctor why it is that my boyfriend would be able to lose weight and I gained it. My doctors reply was the reason for this is due to a woman’s metabolism is quite different of that in a man. I am very concerned about my weight because with my height and my weight being where it is, I am a at a very high risk for many health problems including type 2 diabetes, high blood pressure and heart disease. I currently have high cholesterol, not due to the food intake, but from being hereditary from both my mother’s and my father’s sides of my family, along with heart disease and high blood pressure. I am very fortunate not to have any other serious medical problems at this point in my life. Food Pyramid Results According to the MyPyamid Plan I was amazed at the difference in the amount per serving size should be as compared to what I am actually eating. I am a 34 year old female 4’11” tall and weigh approximately 195lbs. according to the plan my intake of grains should be at least 6oz of whole grain bread, cereal, rice, crackers or pasta every day, 2.5 cups of vegetables, fresh, canned or frozen. 1.5cups of fruits, 3 cups of milk, low fat or fat free, I am not a big milk drinker so therefore the milk can be substituted for other products that are high in calcium such as cheese, yogurt and ice cream or milkshakes, and 5 oz of meat and beans which may include, but are not limited to low fat or lean meats and poultry. All meats should be baked, broiled or grilled. Other choices to choose from would be fish, beans, peas, nuts and seeds. (MyPyramid 2010) Food Awareness When a person is deciding on what foods to choose from, there are always health and nutrition issues to be aware of such as food solidity and nutrients. It is extremely imperative to make yourself conscious of the nutrients the body requires and consume a diet that is loaded with all 6 nutrients. According to Grosvenor and Smolin (2006), there are six classes of nutrients that humans require to be healthy, to grow, and to reproduce: carbohydrates, lipids, proteins, water, vitamins, and minerals. These nutrients are crucial for all human bodily and emotional and mental functioning. All six nutrients are a part of the diet but they are taken in excessive and incomplete amounts. With my current diet, I have been consuming too many carbohydrates and lipids. Instead there is an inadequate amount of protein, water, vitamins, and minerals. Primarily there are carbohydrates, lipids, and proteins. Carbohydrates are complex sugars such as starch and fiber. It has been tough going from eating a lot of starchy foods such as pasta, rice and potatoes to not having much of these foods at all. It would be so easy to go back to eating these foods, but since I have studied the information on diets due to having someone in my home with diabetes, it has been easier to make the decision not to have foods that contain too much starch and fats. Eating too many saturated fats is harmful to the body, but unsaturated fats can lower the chances of a person acquiring heart disease. It is very important to be aware of lipids because they can cause drastic changes to a person’s health. Protein is a large nutrient that gives strength to the body. Plenty of foods that are high in protein are appetizing; even though some people do not have to compel themselves to take delight in a protein rich diet. In addition, water, vitamins, and minerals are the three other essential nutrients that have become a big part in my diet. The body always needs water because over 60% of the body is made up of it. To improve healthy eating understanding, taking multivitamins have will be something that is added into my diet. Vitamins are something that every person should take to help maintain good health especially when dieting. (Grosvenor and Smolin, 2006). There are 13 different vitamins (Grosvenor and Smolin, 2006, p. 6), that execute special everyday jobs to help keep the body's health up to par. Minerals are "inorganic" molecules similar to vitamins because they help the body stay healthy by performing different functions. Choosing to read food labels has improved my food awareness. Before reading labels was a tedious task, but in order to be more health conscious, it was decided that understanding the value of nutrition would take some effort. Food labels provide important useful information that makes understanding nutrition pivotal. Reading food labels can help you choose foods wisely and therefore have an effect on the overall quality and healthfulness of your diet (Grosvenor and Smolin, 2006). Evaluating Changes in Diet In the end, it is best to take pleasure in a diet that is comprehensive with all the suggested serving sizes and dietary course of action of the Food Pyramid. A healthy diet should consist of appropriate nutrients and ample amounts of water. It is necessary to make a note that even though there were merely little changes in the diet between week one of this class and now, becoming familiarized with a healthy diet intake helps to prevent any unnecessary weight increase and lowers the risks of health problems. Food is not a benefit, it is a right. However, understanding and knowing how to eat healthy is the correct way to live a long and healthy life. Conclusion In conclusion I have gained quite a lot of information not only from the reading and research, but also from MyPyramid. It is quite amazing how a person can think that the foods that they are eating are healthy for them, when in reality a person can be doing more harm to their bodies when consuming such foods. I will continue to follow the suggested diet from the MyPyramid website, in hopes that the diet plans that were presented to me will become effective in assisting me to get into a nutritious eating habit and help me to control my diet enough to help me lose some of my excessive weight. I feel that if I can stick to a healthy diet, I will be able to drop some excess weight and be able to keep it off. Reference United States Department of Agriculture, MyPyramid (2010) Retrieved April 16, 2010 from: http://www.mypyramid.gov/ Help with cooking – Healthy Eating (2001-2010) Retrieved April 16, 2010 from: http://www.helpwithcooking.com/healthy-eating/healthy-eating.html Grosvenor, M. B., & Smolin, L. A. (2006). Nutrition: Everyday Choices. New Jersey: John Wiley & Sons, Inc. Retrieved April 17, 2010