Our health is paramount throughout our lives. One key factor that affects our health is the food that we consume every day. Thus, for one to live a healthy lifestyle, he or she has to keep an eye on the diet. For an effective diet, one should be aware of the recommended values and intakes to remain fit. Many pieces of research on dietary concludes that diet has a bigger influence on one’s health than anything else. Poor dietary is likely to cause disease like stroke, cancer, diabetes and many others (Green and Emily 6). In this respect, it is significant to check on our diets.
Responses to Questions
Importance of Eating Enough Calories
Calories intake is essential in our bodies. Many might think that reducing the calories intake is the best way to lose weight. Admittedly, reducing the amount of calories that one takes can have a significant influence on the amount of food taken. As a matter of facts, a great reduction in the calories in our body can lead to a decrease in the amount of food taken and hence the overall nutrients intake. Calories restriction influences leptin which is a hormone that controls appetite (Green and Emily 23). More effects of restricting the intake of calories includes;
The release of stress hormone thus suffering from stress.
Hunger and Overeating.
Consumption of the body energy in the metabolic processes and thus, ending up being weak.
Sources of Calories
The sources of calories in my diet includes fats and oils especially the beef tallow, vegetable oil, and lard. Other sources included nuts and watermelons taken as fruits. My intake was within the recommended level of 430 kcal. Taking the recommended intake reflected well on my overall health.
Recommendation on Eating Whole Grains, Fruits and Vegetables Often
Whole grains are recommended due to the fact that they contain vitamins, complex carbohydrates, minerals and other components that are important in the body. Additionally, these components have got low-fat contents which are essential for our health. To head to this, I took plenty of fruits each day and included vegetables in my meals. Among the fruits eaten were mangoes and oranges, vegetables included cabbages and spinach while whole grains included maize, beans, and many others (Green and Emily 23). Nevertheless, the recommended vitamin is around 700 micrograms, but my intake was just 100 micrograms. This is the reason I opted to add more on whole grain and fruits consumption.
Intake on Saturated Fat
Saturated fat intakes increase the level of cholesterol in the body which is one of the health hazards as it enhances the chance of stroke and other heart diseases. In this respect, I maintained a lower level of saturated fat intake.
Eating Monounsaturated and Omega-3 Fats
Monounsaturated fats contain single carbon to carbon double bonds and are thus liquid at the normal room temperature. This types of oil have got the following benefits in our body:
It helps to lower the heart beat rates and the heart rhythm.
Reduces the overall blood pressure.
Contribute to reducing the level of triglycerides.
Lowers the clotting risks.
Additionally, it is said to improve thinking and brain memory.
Sources of Monounsaturated and Omega-3 Fats in my diet includes:
Fish meat.
Canola and soybeans.
Walnuts and the pine nuts
Fiber Intake
Fiber help in reducing diabetes, heart disease and constipation. Admittedly, it is essential in the digestive system as it lowers cholesterol. Fiber can be either soluble or non-soluble. Soluble ones are obtained from dry beans, and peas while the insoluble ones are got from brown rice, cereals and corn meals (Green and Emily 24). My carbohydrates comprised of both the complex carbohydrates and the whole grains.
Protein Content in My Diet
Protein can be found in plenty in many plants and animals foods. Such sources include meat, poultry, fish and much more. Wheat, corn, amaranth among many other plants are also rich in proteins. The recommended intake is around 40 grams in a day, and my intake was 32 grams. The deficiency might be due to the overall content of food taken in a day. This the most common part of the diet that many people will have around 80% of the recommended intake. Taking the right amount of protein help in muscle building as well as aiding in weight loss. Nevertheless, taking much protein can have some health hazards. Admittedly, one can gain weight, having on flab packs, possibilities of wrecking the kidney among other effects on eating too much. Too little on the other hand leads to weak muscles and weak body organs.
Vitamins and Minerals Intakes
My mineral consumption was too little compared to the recommended level. Having a 14.2% intake means I should put effort in improving on this intake. Although I took fruits, I did not manage to take 7-9 fruits each day. I think added consumption of vegetables and fruits is enough to boost my vitamin intakes. Taking much phytochemicals reduces cholesterol levels, prevents the formation of carcinogens, and keeps the cell healthy as well as help in moving the food through the intestines.
Works Cited
Green, Emily K. Healthy Eating. Minneapolis, MN: Bellwether Media, 2007. Print.
Mai, Mei Zhi. Jian Fei Gai Bian Ming Yur: Healthy Diets. Hong Kong, 2001. Print.
