Introduction
Monitoring one’s diet is important since it informs dietary choices that one should make in order to achieve and maintain healthy lifestyle and good health. Therefore, I took part in recording my food intake and exercise habits for three weeks. Nutrition determines many aspects of human beings. As the common adage goes, ‘we are what we eat.’ This adage implies that what we eat defines many of our aspects. Nutrition is indispensable to human health. Similarly, physical exercise plays a major role in promoting good health. For instance, it improves general health and helps achieve glycemic control among people with diabetes (Regensteiner, 2009). This paper has been written to report the results of the analysis of my diet during the first two weeks. Besides, the paper seeks to explain my new diet plan based on the findings from the analysis, and explain the modifications made on the diet in the third week.
Analyzing the first two weeks
My diet during the first two weeks was not completely adequate. However, it provided most essential nutrients in adequate amounts. In terms of calories, my diet provided an average calorie of 6178kJ per day. This quantity is lower than 11,000 kJ, the recommended level for healthy people with normal BMI (Thompson and Manore, 2009). However, given that I have a BMI of 26, I need to reduce my calorie intake in order to achieve healthy and normal weight. Besides, I did not undertake any heavy physical activity during the first two weeks. My fat intake level was found to be an average of 51.8g per day. The recommended dietary intake for fats has not been set. However, the general recommendation is that fats should be limited to 30% or less of total energy intake (Thompson and Manore, 2009).
In my case, daily fat intake accounted for 31% of total calories. Therefore, my fat intake was relatively adequate. In terms of cholesterol intake, I consumed an average of 120mg of cholesterol per day. It is recommended that cholesterol intake level should be kept at 300mg per day or less (Thompson and Manore, 2009). Consequently, my intake level was adequate. My protein intake level was adequate since it was found to be 0.7g/kg body weight, being more than 80% of the recommended 0.8g/kg body weight. Other nutrients whose intake levels were found to be adequate include iron, thiamine, and vitamin B12. On the other hand, the nutrients whose intake levels were found to be inadequate include the following: calcium, potassium, vitamin A, niacin, vitamin B6, folate, and vitamin C. The average level of calcium intake was 632.5mg, which is lower than the recommended dietary intake level. 1000mg. For potassium, the recommended dietary intake is 3800mg (Thompson and Manore, 2009). However, my intake level for potassium was found to be 1088mg. This level is less than 3800mg which is the recommended level. The recommended dietary intake levels of vitamin A, niacin, vitamin B6, folate, and vitamin C were also found to be 203µg, 10mg, 0.74mg, 213µg, and 52.8mg respectively. On the other hand, the recommended dietary intake levels for the above are9 00µg, 16mg, 1.3mg, 400µg, and 45mg respectively (Thompson and Manore, 2009).
The analysis also revealed that my consumption levels of the following nutrients were in excess: sodium, vitamin E, and riboflavin. My average sodium intake level was 1506mg per day. This level is far much above the recommended range of between 460mg and 920mg. The intake levels of vitamin E and riboflavin were 1.56mg and 1.74 mg respectively (Thompson and Manore, 2009). The levels are above the recommended levels of 0.01mg and 1.3mg respectively. During the first two weeks, I recorded an average of 90 minutes of moderate-intensity aerobic physical activity per day. This level is lower than 150 minutes of moderate-intensity physical activity recommended by World Health Organization (WHO, 2010). The two week physical activity resulted in a remarkable loss of two kilograms. My path to the attainment of the correct BMI had just begun.
The deficiency and excessiveness of the various nutrients in my diet have various health implications. First, excess intake of sodium is associated with hypertension and age-related increases in blood pressure (Hark and Morrison, 2003). In addition, the ratio of dietary sodium to potassium influences the risk of cardiovascular disease, stroke, and diastole blood pressure. The higher the ratio, the higher the risk of blood pressure, stroke, and cardiovascular diseases becomes ((National, R. C. C. L. S. F. N. B. C. D. H., 1989). In my case, the level of sodium intake was 1506mg while that of potassium was 1088mg daily. In this case, the level of sodium intake is higher than the level of potassium intake. Consequently, if I maintain this diet, I might eventually develop hypertension and other cardiovascular diseases.
Another implication of this diet is attributed to the deficiency of certain vitamins which in this case include vitamin C, folate, vitamin B6, niacin, and vitamin A. vitamin C deficiency results into scurvy, a disease that terminates bone, cementum, and dentin deposition (Lehman, 1999). Therefore, persistent following of this diet might predispose me to scurvy and other conditions such as fragility of capillary walls associated with vitamin C deficiency. Folate deficiency causes macrocytic anemia. According to Ramakrishnan (2001), folate deficiency may also lead to complications of other organs. Consequently, I am likely to develop anemia and the complications of certain organs if I continue following this diet.
` Vitamin B6 also exhibits various effects. For instance, deficiency in this vitamin is likely to result into reduced work performance (Driskell and Wolinsky, 2006). Effects of vitamin A deficiency are known globally. Some of them include poor growth, severe infection, and blindness (Kuhnlein, Pelto, International Development Research Centre (Canada), & International Nutrition Foundation for Developing Countries, 1997). Given the severity of the consequences of this deficiency, there is the need to modify my diet in order to provide adequate amounts of vitamin A. Otherwise, continued following of the diet might result into the conditions associated with the deficiency.
This analysis also finds my diet deficient of calories. The short-term implication of this fact is rapid weight loss. However, if the diet is maintained for a few more weeks without any modification to boost calorie provision, it may result into ketosis, and eventually, it may lead to malnutrition. Weight loss is important for me tentatively in order to enable me acquire a BMI between 19 and 24.9. However, after acquiring the appropriate weight, I should follow a diet that provides adequate in calories. Excess intake of certain nutrients also exhibit several implications. However, much is not known about the effects of excess dietary vitamin E. however, Packer (1992) states that excess intake of vitamin E leads to a decrease in the level of serum ᵝ-carotene. This may further lead to problems associated with ᵝ-carotene deficiencies. Deficiency of potassium in this diet is also likely to influence the risk for high blood pressure and other cardiovascular diseases.
In my two weeks dietary analysis, I also realized some of the best dietary habits that I was practicing. These habits include; Low intake of cholesterol, adequate consumption of foods rich in iron and inclusion of the right quantities of thiamine and vitamin B12 in my diet.
Creating a New Plan
My diet during the first two weeks of developing my dietary journal exhibited certain habits that may lead to malnutrition in the long run or poor general health. Some of my worst dietary habits during this period were low physical activity; high consumption of table salt; low consumption of fruits nuts, vegetables, wholegrain, poultry, and fish; and low calorie intake without integrating physical exercise plan. Low physical activity or sedentary lifestyle coupled with inadequate calorie intake was reported. This habit can result into deprivation of the body of enough calories. Even though it was meant to help reduce my weight, it was not appropriate since it may lead to ketosis. Consumption of high amounts of table salt (sodium chloride) and other foods rich in sodium is a predisposing factor to cardiovascular diseases. Therefore, this practice is inappropriate and unhealthy. Low intake of fruits, vegetables, nuts, and fish denies the body adequate important nutrients such as potassium, some vitamins, and mineral salts. Besides, antioxidants, substances that protect the body cells from the actions of free radicals, are mainly found in these groups of food. Consequently, low intake of the above group of foods is unhealthy.
Based on the bad habits in my current diet, I will have to modify the diet to increase the intake of certain nutrients while decreasing intake of others. The nutrients whose intake level will increase are carbohydrates, fats, potassium, calcium, vitamin A, niacin, vitamin B6, folate, and vitamin C. the nutrients whose level of intake need to be lowered are sodium, vitamin E, and riboflavin. The nutrients whose level of consumption will remain unchanged are protein, iron, thiamine, and vitamin B12.
My new diet plan is focused on two main short-term goals: I will be able to lower the amount of my salt intake by a half by the second week from now and all my meals will be comprised of all food groups by the second week from now. Lowering the level of my salt intake will reduce the level of sodium intake hence help achieve the recommended level of intake. On the other hand, taking meals whose dishes are derived from different food groups will ensure that I manage to consume all nutrients. The long-term goals of my diet plan are: I will be following a balanced diet based on food guide pyramid two months from now and I will be having a positive attitude and deep insight into all the aspects of meal planning. Being able to maintain a balanced diet using a food guide pyramid helps ensure intake of all essential nutrients in adequate amounts. On the other hand, gaining knowledge and attitude towards appropriate meal planning ensures that one takes a balanced diet, takes care of oneself appropriately, and acquires good health. My short-term goals for improving my physical activity are: I will jump rope for thirty minutes every morning by the next two weeks and I will be able to walk from the campus every evening by the next three weeks. Jump roping is an intense aerobic physical activity that helps burn calories. Similarly, walking helps burn calories. Therefore, the two activities will help me achieve desirable weight. My goal for improving my physical activity is attending gym workouts every morning for one hour two months from now. Attending gym workouts will help me lose maintain a good weight and become physically fit.
Modifications
Following the analysis of my diet in the first two weeks, I modified my diet to include fruits, and I minimized salt in my food. Besides, I ensured that at least one meal contains fruit dessert. I also ensured that I include variety of foods in every meal. In terms of exercise, I chose to jump rope for fifteen minutes every day. So far, I have been successful in maintaining these changes. The main reason I have been successful is that I have chosen to avoid eating out. Besides, I have a food pyramid chart hanged on the wall in my dining room. Another chart is in the kitchen. Therefore, every time I prepare my food, I get reminded of what to do. In terms of physical exercise, I usually set my alarm to alert me whenever I need to do my workouts.
Summary
Keeping a food journal has been a fascinating experience. Apart from enabling me to realize that I had been following inappropriate diet, the journal has enabled me to appreciate that our health is important and we should be mindful of our diet. Now I appreciate that I should take charge of my health more than anybody else. I will continue to use the food journal. During the two week analysis, I learned two important things about diet. The first lesson was that all nutrients need to be taken in the right proportions without consumption bias on a single component. Secondly, I learned that observation of the right diet is the first treatment to some deadly diseases like diabetes and high blood pressure.
References
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Hark, L., & Morrison, G. (2003). Medical nutrition & disease: A case-based approach. Malden, Mass: Blackwell Pub.
Kuhnlein, H. V., Pelto, G. H., International Development Research Centre (Canada), & International Nutrition Foundation for Developing Countries. (1997). Culture, environment and food to prevent Vitamin A deficiency. Ottawa, Ont., Canada: IDRC.
Lehman, R. A. (1999). How to prepare for the dental admission test, (DAT). Hauppauge, NY: Barron's.
National Health and Medical Research Council (Australia), & New Zealand. (2006). Nutrient reference values for Australia and New Zealand: Including recommended dietary intakes. Canberra, ACT: Australian Government, Department of Health and Ageing, National Health and Medical Research Council.
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Packer, L. (1992). Vitamin E in Health and Disease: Biochemistry and Clinical Applications. CRC Press.
Ramakrishnan, U. (2001). Nutritional anemias. Boca Raton: CRC Press.
Regensteiner, J. G. (2009). Diabetes and exercise. New York, NY: Humana Press.Top of Form
Thompson, J., & Manore, M. (2009). Nutrition: An applied approach. San Francisco, Calif: Pearson/Benjamin Cummings.
World Health Organization. (2010). Global recommendations on physical activity for healths.Bottom of Form
