In this report, I have not been able to meet my target for fruit food group. This implies that there is deficiency with regard to certain nutrients that come from fruit. Vitamin C that comes from fruits is lacking. This requires a high intake of fruits in order to cover for this deficiency. As such, it is necessary to take fruits such as apples or banana after every meal in order to meet my target. It is necessary to plan for the fruit intake so that I can take fruits after every of the three daily meals . This will ensure that I achieve my target of a balanced diet for the day. I should reduce my consumption of snacks to assist in reducing excess calories in the body. This is important in marinating a consistent level of energy in the body hence retaining good health condition. There is need to slightly increase protein consumption in order to enhance my body building ability. To enhance this it is necessary to increase the quantity of meat, beans, milk, and other protein giving foods.
Nutrients
Based on the report, most of the days of the week have a high amount of carbohydrates. As such, it is necessary to cut on the intake of carbohydrates in order to regulate the energy levels in the body. For instance, it is necessary to reduce the intake of rice and replace this by vitamin providing foods. This will enhance the level of protection of the body against possible diseases. Vegetables are good examples, which will help increase the amount of vitamins taken. Fruits will increase the level of roughage necessary to enhance digestion in the body. The carbohydrates including sugar should be balanced with fruits and vegetables in order to strike a good balance for nutrients in the body. As such, if the amount of carbohydrates reduces, it is necessary to increase the consumption of vitamin giving foods . The level of proteins taken is satisfactory since the amounts are necessary to maintain the body building activities. Therefore, the amount taken should be maintained constant since they meet my target appropriately. However, it is necessary to strike a balance between all the nutrients so that the intake of the nutrients ensures proper achievement of the target.
Physical activity
As per the target, it is clear that though it has not been well achieved, there is proper adherence to the particular types of exercise. The target of 50 minutes is not achieved. It is necessary to increase the level of activity so that it draws close to the target. Amount and type of physical activity done should be increase so that it is done for longer than twenty minutes. For instance, it is advisable to double the time reserved for physical activity each day in order to achieve the target and keep physically and otherwise health. The physical activity should not be strenuous in order to avoid health problems. For example it is necessary to run four rounds in the field daily, cycles for about five minutes and probably go swimming for about twenty minutes. Such amount of exercise will help reduce the excess calories in the body and ensure that the right fat content is retained in the body . It is also appropriate to choose walking to school, rather than boarding a bus. This will help enhance physical activity.
Work cited
Cari, R. "Food Day Event Aims to Spur Interest in Sustainable Eating." The Nation's Health, Vol. 41, No. 8 (2011): pp 2-36.
Jill, Shultz. et al. "How Do Caregivers from Different Ethnic Groups Perceive Head Start Food and Nutrition Services?" Journal of Family and Consumer Sciences, Vol. 90, No. 1 (1998): pp 4-34.
Roger, Segelken. "The Scoop on Plant-Based Diets." Human Ecology, Vol. 29, No. 3 (2001): pp 4-36.
