Action Plan for Better Nutrition - Assignment Example

? Assignment! July 11 MY FOOD INTAKE My daily calorie limit allowed is 2400 calories while eaten calories are only 1376 (583 of Breakfast & 444 of Lunch) which makes 1024 calories remaining to achieve. Daily food group targets are 8 oz. of grains, 3 cups of vegetables, 2 cups of fruits, 3 cups of dairy and 6.5 oz. of protein food. In contrast to targets my intake is 5 oz. of grains, zero cups of vegetables and fruits, 1.25 cup of dairy and 7.5 oz. of proteins. Provided the given targets of my calorie limits, I’m under consuming in all the categories except for the protein intake where my intake of protein is 7.5 oz. Out of total 1376 calories eaten, 466 calories are empty calories while the limit for such calories is 300 beside eating pattern 150 minutes of physical activity are also advised in my targets and my actual activity is none which is not a good sign. Given the nutrition intake at choose my plate I have a lot to catch up for my food intake and fitness. 2. ACTION PLAN FOR BETTER NUTRITION Balance Calories: Enhancing my diet for better nutrition can be indicated through balanced calorie consumption. It does not mean that I should only start eating according to my diet plan but it also means that I should be physically active too to maintain my calorie chart. Based on 2400 calorie plan I need to have one slice of bread, one cup of cooked rice or pasta for grains, three cups of vegetable juice for vegetables need, two cups of fruit juice for fruit need, three cups of milk, one egg, butter and beans and 150 minutes physical activity for a week. By doing this I can manage my calories by enhancing their nutritious desires. (United States Department of Agriculture, 2013) Increase some Foods: Nutrition desires can be fulfilled by increasing the usage of some healthy foods for better health. Such as increasing the quantity of fruits and vegetables can help enhancing health as they have more vitamin D, calcium, potassium and Fiber. Similarly increasing usage of grains such as rice, milk and wheat bread. So, increasing some healthy nutrients can help improving healthy life. Decrease some Foods: Reducing the quantity of unhealthy, solid fats, sugar, pizza, fatty meats and salts is also required for improving nutritions. Soft sugary drink, soda, energy drinks also cause fatness which are necessary to be reduced and by doing so, ocean maintain the desired calorie level. Now as I’m planning my own diet chart to combat obesity I feel responsible and enthusiastic to perform my job as I have a task to accomplish and after this task I will achieve the happiness of completion along with its rewards which are truly for my own nutritious health and which will enhance my ability to perform actively and live a healthy, expectedly disease free and longer life than ever before. I believe that this activity has taught me the lesson of performance, responsibility and determination. 3. Ecology of Obesity Historically, fat child was considered as a healthy child and active child and that child was likely to come across all rigors of malnutrition and infectious diseases but now since last few decades excessive fatness has emerged to be the burning topic of health problems in developed countries. Particularly in United States of America; obesity has become a public health crisis. It is argued that obesity results from energy imbalances which describes the composition of eating patterns and exercise. This composition determines the fitness of a person while this disorder is found common in most of Americans from any age group, profession and locality. The recent obesity statistics of the year 2010 in America shows that 68% adults are considered to be obese of which 32.2% are men and 35.5% are women which is an alarming situation for any country. These statistics have their associations with the upcoming health crisis in the form of heart diseases, diabetes, respiratory diseases, sleeping disorder, digestive issues and reproduction problems etc. (Alotaibi, 2010) Now this health crisis was not born in a day rather it has been gathering mass over decades leading to many factors that have caused this health crisis of obesity. There are three major ecological factors that are genetics, physiology and the environment which affect the eating patterns. Genes and body type matters when it comes to obesity that family history of a person has an impact on his/her being obese which in turn with the environmental aspect influences his eating order and hi satisfaction level of fullness. Physiological factors are also important to notice that mostly people keep on gaining weight instead of losing it beside it gaining weight is too quickly than losing it. In such condition they fail to lose weight and are doomed to be fat forever. Environmental factor is another aspect of obesity that luxurious automobiles, office desk jobs, use of computer and watching T.V restrain one’s ability to exercise which disturbs the balance between diet and exercise and ultimately results in obesity while few decades ago the environment was more exercise oriented compared with today. 4. PERSONAL FITNESS: BEHAVIOR-CHANGE CONTRACT Behavior change is a process that continues for a lifetime. The strategies that you begin to follow now can contribute to health benefits far into the future. Choose a behavior related to physical fitness (e.g., aerobic exercise, muscular training, flexibility, etc.) then complete the contract below. 1) My behavior change will be: My behavior change will be muscular training. 2) My long-term goal for this behavior change is: My long term goal is to improve bone mass, to manage stress and to have longer life span 3) These are two obstacles to change (things that I am currently doing or situations that contribute to this behavior or make it harder to change): a. Lack of Time b. Lack of Motivation & Social Influence 4) The strategies I will use to overcome these obstacles are: a. Use of Friends for physical activity to motivate me b. Controlled Diet accordance with high nutritions 5) Potential negative, self-defeating thought regarding my target behavior: a. Self-defeating thought is that fatness does not matter 6) Positive self-statement (i.e., substitute for negative thoughts): a. Self-statement will be that good health can provide me longer healthy life span. 7) Resources I will use to help me change this behavior (friends, family, books, etc.): a. Regular Sports and Exercise (GYM Membership and Athletics) b. I will use help of my social circle to adapt the same contact so that a favorable environment is generated. 8) To make my goal more attainable, I have devised these short-term objectives: To be punctual with my exercise and diet. One week Improved Energy and Strength a. Short-term objective Target date Reward To retain fitness and reduce obesity at the best Six Weeks Health and Active Life b. Short-term objective Target date Reward 9) When I make the long-term behavior change described above, my reward will be: Longer Healthy Life span Target date: One Year I intend to make the behavior change described above. I will use the strategies and rewards to achieve the goals that will contribute to a healthy behavior change. Signed: Witness: Works Cited Alotaibi, M. (2010). Weight Managemen & Body Image (Chapter 9). United States Department of Agriculture. (2013, 07 09). My Daily Food Plan Worksheet. Retrieved from Choose My Plate: http://webcache.googleusercontent.com/search?q=cache:http://www.choosemyplate.gov/food-groups/downloads/worksheets/Worksheet_2400_18plusyr.pdf Read More