My Day Food Journal - Essay Example

Food dairy A food diary is an imperative tool for anyone who want to maintain a diet that is healthful. Women should eatan average 1500- 1700 calories a day to lose weight and between 1500- 1800 calories to be able to maintain weight . This will depend on the level of activity, There are two fundamental questions that most people ask : How many calories am I supposed to be eating? and which food categories should take in a day? I am currently trying to implement a 7 day food journal. I am about 155 lbs and in the process of loosing 30 lbs. My food journal has helped me to include protein with each meal, eat lots fruits and vegetables all day long, limit the starchy carbohydrates and each good fats. My diet has about 20 percent of protein, 50 percent of carbohydrates (whole grains ) and 30 percent of fat. The yogurt and the calcium enriched soya milk provide me with about 1,100 mg of calcium on a daily basis. The fresh foods that I consume keeps my sodium levels with recommended levels. Seven day food diary Monday Breakfast ? cup of Greek or low fat vanilla yogurt, ? cup of buna sliced thinly, ? granola Lunch Avocado sandwich & turkey, Leaf lettuce, 4 nitrate –free turkey slices, ? small avocado, one teaspoon of Dijon mustard Dinner Fish in oil packets and steamed vegetables, 3- 5 ounce of fillet (tilapia, tuna, Salmon), sprinkle of fresh or dried drill, black pepper to taste,sprinkle of fresh juice . Wrap in tin oil with sliced green onion and bake it for apporoxiamely for 20 min at 450 F. Steam as much broccoli, kale or spinach with one teaspoon of olive oil Tuesday Blend the following and drink -? cup of frozen mixed berries,1 frozen ripe banana, I tablespoon of almond butter, 1 tablespoon of maple syrup,1 tablespoon matcha (green tea powder) and one handful of spinach. 4 ounces of tuna, 2 pieces of sprouted grain bread, 2 ounces of shredded light mozzarella- place the tuna on top of the bread, add cheese and bake for 3 minutes in toaster oven Pasta with mixed vegetables and chicken: salute one cup of chicken breast strips with 2 cups vegetables in one teaspoon of olive oil and one cup reduced –sodium stock. One cup of cooked Barilla with pasta. Add lemon juice and black pepper to taste. Wednesday Chocolate –strawberry smoothie and a tablespoon of wheat germ . applesauce flax microwave muffin One cup Romanie lettuce, chopped and one cup spinach. ? cup sliced green or red onions, ? cup of raw sunflower, ? small cucumber with one cup of small tomato , 4 ounces of thinly sliced from tofu. One can of fast optima creamy milk chocolate , two slices Wasa crispbread and one ounce of cheddar cheese. Thursday One slice of Ezekiel 4.9 organic sprouted whole grain. Toasted bread , topped with 1 fried egg and two slices of turkey. Griller turkey burger: combined ground turkey meat with finely chopped green onions and red pepper with garlic to form patty then grill it. Serve it on a seven grain burn and spread with a teaspoon of reduced fat mayonnaise and one teaspoon of mustard. 2 grilled vegetable kabobs that are composed of mushroom, onion, Zucchini. One cup of cherries with a ? banana sliced with ? peach topped with six ounces of Yoplait and original harvest peach yogurt, ? cup of Kasha Go lean cereal and three tablespoons of walnuts Friday One egg, I slice of turkey ( Maple Leaf Natural selection) one ounce cheese and sliced, one tablespoon salsa and ? whole grain English muffin Five ounces of grilled chicken breast sliced onto one larger Ceaser salad that holds the bacon bits and cheese, two tablespoons of low fat Ceaser dressing Grilled Snapper with Eggplant, squash and potatoes, one cup of brown rice. ? cup cottage cheese with pepper and chopped cucumber. Saturday Fruit and Yorghurt Whole wheat pita dipped in a third cup hummus Avocado and Grapefruit salad 2 ounces of fresh mozzarella I ripe banana Banana chocolate smoothie Creamy mlk Sunday I serving strawberry orange smoothie 1 tablespoon peanut butter Whole grain bread and Crispbread Slices of banana,peach,mixed with mangoes and cream pie yoghurt. 3 cups mixed- lettuce salad with two spoons of olive oil 2 pieces of beef,I sliced tomato and half roasted pepper. Managing of diabetes is a difficult task. This happens in individuals who try to change their lifestyles in order to regulate their diabetes (Roth 56). Only 47 percent of individuals suffering from diabetes achieve the required target for blood sugar levels. It is well known that nutritional control is the keystone of diabetes treatment,yet very multifarious in managing diabetes. Control of diet is very challenging for people to adhere to and comprehend. Several studies suggest that people who use complementary and alternative medicine also have increased control over their health and an orientation towards healthy lifestyles (Duncan 42). It has been observed that for some people suffering from chronic diabetes, CAM is a precarious component for the management of diabetes. Naturopathic medicine is a medical system which is classified under complementary and alternative medicine. Current studies reveal that 73 percent of diabetic patients use CAM,which is of a higher level than the assessments for other health disorders. In some places, naturopathic physicians are the core care providers experienced in herbal medicines, nutrition, physical exercises, nutritional supplements, minor surgeries and prescription of drugs comprising of all hypoglycemic medications (webb 78). Limited studies have revealed how naturopathic aspects influence health on diabetic patients. Until lately, no study has concentrated on the nutritional approach of naturopathic. Core components of Naturopathic Nutrition Dietary Code Specific Reference Justification Balance of Macro-nutrient 19 to 39 % CHO, 22 to 44 % Protein and 13 To 34 % fat content This is a lower carbohydrate content that is still varied and balanced. Density of Micro- nutrient Assortment of foods that provide maximum micro-nutrient consumption per calorie. Since diabetic diets often have low calories,it is important to maximize nutrition, especially dietary antioxidant consumption. Bioactive Foods Based on individual needs and selection of foods that have functions beyond nutrients and calories. An example is including oats In the diet will lower cholesterol and allow stress on food rather than medication Understand quality of foods Learning to select healthy foods containing less fats. Some fats like omega 3 fatty acids have beneficial impacts on regulation of glycemic. Understand personal eating behaviors of individuals Apprehend situational and emotional eating habits to avoid overeating Numerous eating patterns have been connected to overeating habits. Cultivate healthful and positive attitudes towards food Recognize food nourishes more than the physical body For example, young children who eat meals with their families are less prone to obesity Work cited http://www.microdiet.co.uk/  www.glycemicindex.com  www.fitday.com/ http://spaz.ca/cronometer  www.whfoods.com/  http://www.usda.gov/wps/portal/!ut/p/_s.7_0_A/7_0_1OB?navtype=SU&navid=FOOD_NUTRITIONSoftware program: Mosby's Nutritrac Nutrition Analysis (approx ?30.00) Mateljan, G. (2007). The World’s Healthiest Foods. Seattle, WA: GMF Publishing  DeBruyne, Linda K, Kathryn Pinna, Eleanor N. Whitney, and Corinne B. Cataldo. Nutrition and Diet Therapy: Principles and Practice. Belmont, CA: Thomson Wadsworth, 2008. Print Roth, Ruth A. Nutrition & Diet Therapy. Clifton Park, NY: Delmar Cengage Learning, 2011. Print. Roth, Marie, and J A. P. D. Doyle. Nutrition for Sport and Exercise. Belmont, CA: Cengage, 2012. Print. Diet & Fitness Journal: Your Personal Guide to Optimum Health. Peter Pauper Pr, 2009. Print. Webb, Frances S, Eleanor N. Whitney, and Frances S. Sizer. Food Diary and Activity Manual to Accompany Hamilton/whitney's Nutrition: Concepts and Controversies, 6th Ed. Minneapolis/St. Paul: West Pub, 1994. Print. Read More