Healthy Eating Plan 1

Healthy Eating Plan

Student Name

SCI/241 Nutrition

Date

Instructor Name

Healthy Eating Plan 2

Healthy Eating Plan

Over half of the population in the United States is obese by medical standards. Some

people have even said that the United States is in the middle of an obesity epidemic. Obesity is

defined by one’s Body Mass Index (BMI) of height versus weight. A BMI of 18.5% to 24.9% is

to be in the healthy range (Bray, 2006). A person with a BMI of 25% to 29.9% is overweight,

and a person with a BMI of 30% or more is obese (Bray, 2006). If there is an obesity epidemic, I

have to admit that I am a contributor to it, previously weighing in at 240lbs, eating practically

anything; I was morbidly obese by the BMI. Like me, many American’s have realized that there

is such a thing as too much. Since then I have taken steps to improve my diet, increase my

activity levels, and gradually lose weight and maintain a healthy diet. As of now I weigh 191lbs,

I thought this was phenomenal and that I was doing well until I began to track my current eating

habits and progress on http://www.mypyramidtracker.gov/default.htm. I found out that I am still

obese per my BMI of 32.78% and during my visit to

http://win.niddk.nih.gov/publications/tools.htm. I also found that: “Women with a waist

measurement of more than 35 inches or men with a waist measurement of more than 40 inches

may have a higher disease risk than people with smaller waist measurements because of where

their fat lies” (Bray, 2006). I do not know about other people but I certainly want to remove

myself from this unhealthy category; therefore, I must start consuming the appropriate servings

of our daily food groups. I have learned some very useful tips and key points in creating a

healthy eating plan to live a long and healthy life and remove myself entirely from this obesity

epidemic.

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I have created an account on http://www.mypyramidtracker.gov/default.htm, I entered the

things that eat everyday and reviewed the data for what I consumed versus what I should be

consuming; it was not pretty. I consume 776 Calories, or kilocalories (kcals), on average daily

where I should be consuming roughly 2200 Calories. I lack in three (3) of the groups: milk,

vegetables, and grains, while I meet the recommendations for meat and beans and sometimes

exceed what I should be consuming in fruits. Though I like eating in moderation, my current

eating plan is leading to malnutrition and/or under nutrition due to lacking enough of each food

group to encompass a healthy diet. After tracking what nutrients my body is currently receiving,

I found that many of the foods I consume are very high in the percentage of Calories from fat,

low in protein and fiber; this is not a good sign for my current food selections.

One’s body needs six classes of nutrients, the amounts required by our bodies vary but

we need: vitamins, lipids, carbohydrates, water, proteins, and minerals. The six classes of

nutrients are probably the most important thing to consider concerning understanding exactly

what is in each of these categories or why our bodies need them. Vitamins are organic molecules

needed in the diet in small amounts to promote and regulate the chemical reactions and processes

needed for growth, reproduction, and the maintenance of health.

“Lipids are the class of nutrients that we commonly call fats. Chemically they are organic molecules, most of which do not dissolve in water. Carbohydrates are the class of nutrients that includes sugars, starches, and fibers. Chemically they all contain carbon, hydrogen, and oxygen in the same proportions as water. Water is what hydrates one’s body, without it one will suffer from dehydration, fatigue, headache, and dizziness. Proteins are the class of nutrients that is made up of one or more intertwining chains of amino acids. Minerals are Inorganic elements needed by the body in small amounts for structure and to regulate chemical reactions and body processes (Greenberg, 2009).”

Because the amounts of what one’s body needs vary, those six classes make two main nutrient

classes: Macronutrient’s and Micronutrients. Macronutrients are needed in large quantities and

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include: water, carbohydrates, lipids, and protein, and are measured in grams (g) or liters (L),

(Greenberg, 2009). Micronutrients are only needed in small amounts and include; vitamins and

minerals and are measured in milligram (mg) or microgram (_g) amounts, (Greenberg, 2009). If

one could balance their diet, create and follow a healthy eating plan, one would be able to

include all foods in one’s diet. I need to change my eating habits now, or it could lead to serious

health problems later.

To avoid health problems now and in the future there are certain nutrients that one’s body

needs. Because some problems arise sooner than others it is important to maintain a balanced

diet. Some problems caused by malnutrition or under nutrition are visible early on and can easily

be rectified; other problems specifically ones where the symptoms’ are not quickly visible can

have a more serious effect on one’s body depending on what it is deficient in. Example:

Someone who is young and lactose intolerant may need to take calcium supplements or find an

alternative source to maintain healthy bones. If they do not the effects may not be noticeable now

but when they grow older, their bones will become brittle and break easier than someone who

did take those supplements. Before one go out and buy a bunch of vitamins and supplements one

need to know what one’s body requires to stay healthy and grow, My Pyramid can help one with

that.

According to the United States Department of Agriculture (USDA) website, that provides

access to My Pyramid Plan; for my height of five feet four inches (5’4”) I should weigh roughly

110-140lbs, consume 2400 Calories a day, and continue with my exercise schedule that is

working out five days per week from 45 minutes to 90 minutes. Of the food groups I should be

consuming: eight ounces of grains, two to three cups of vegetables, two cups of fruits, three cups

of milk, and six and a half ounces of meats and beans. Grains consist of breads, cereal, rice, and

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pasta; it recommends that I have at least four ounces of whole grains per day. Vegetables consist

of broccoli, carrots, celery, tomatoes, onions, and all the other garden variety; I should consume

three cups weekly of dark green vegetables, two cups weekly of orange vegetables, three cups

weekly of dry beans and peas, six cups weekly of starchy vegetables, seven cups weekly of other

vegetables. For things like oils and discretionary Calories I should aim for seven teaspoons of

oils a day and no more than 360 Calories in extra fats and sugars (USDA, 2009).

The options are endless when incorporating the recommendations into one’s regular diet

and still like one’s diet. The vegetable recommendations could easily be met with having a leafy

salad for lunch and a side dish of peas with dinner. The grains recommendation will not be hard

to maintain, I have gone out and bought whole grain cereal for breakfast and I love having pasta

or rice with my dinner. By having cereal for breakfast I will also be increasing my milk intake.

As long as I choose nutrient-dense foods, which will provide a higher nutrient value per Calorie

than less nutrient-dense foods (USDA, 2009), it will help me meet my nutrient needs, continue

gradually losing weight, and I can have an occasional treat with the Calories I have left-over. If

one match a healthy eating plan with a physical activity plan one will be able to have a long and

healthy life.

Physical activity is also very important for good health and well-being. I’ve been told one

should have at least 10 minutes of cardio at least five days a week for minimal physical activity.

To have a healthy physical activity plan one want to have about 60 minutes of moderate to

vigorous activity on most days. I would suggest going to the gym, maybe speaking to a certified

trainer about what exercises and amounts of time would be best for one to begin with if one do

not currently have any physical activity. Just to prevent gradual weight gain and help one

manage one’s body weight, one would need approximately 60 minutes of physical activity daily.

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If one were to exercise 60 to 90 minutes daily one can attain weight loss (USDA, 2009). I

already work out five days a week and it consists of bicycling, sit-ups on a fitness machine, some

back, and triceps exercises. For the last three months I have been going to the gym and watching

what I eat; in that time I have lost 20lbs; I believe if I implement this healthy diet plan I will be

able to continue to lose weight, create a healthier me, and reduce the risks of health problems

later in life.

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Conclusion

A healthy eating plan is a necessity to a healthy life. By understanding the mechanics of

one’s body, what a healthy diet consists of for one’s age, height, weight and activity level, and

the nutrients that it needs; one can apply it to their everyday lives. By applying the

recommendations of a healthy eating plan and physical activity plan to one’s daily schedule one

can adjust to and maintain a nutritional diet, become healthier now, reduce the risk of health

problems later such as: disease, vision impairment, heart attack, stroke, and other life threatening

ramifications of malnutrition, under nutrition, or over nutrition.

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References

Anonymous. (2009). The food guide pyramid. National Agricultural Library. Retrieved from

http://www.nal.usda.gov/fnic/Fpyr/pmap.htm

Bray, G. (2006, December 20). Weight & waist measurements: tools for adults. Retrieved from

http://win.niddk.nih.gov/publications/tools.htm

USDA. (2009, April 25). My pyramid plan. Retrieved from

http://www.mypyramid.gov/mypyramid/results.html?

name=undefined&age=25&gender=female&weight=126&heightfeet=5&heightinch=4&a

ctivity=active&originalweight=191&validweight=1&validheight=1&weightN=126&heig

htfeetN=5&heightinchN=4&&inputCal=2800&option=4

Greenberg, J. (2009). Nutrition [pp.1-23]. (Adobe Acrobat)