“My Plan”

May 21, 2011

241/Nutrition
Instructor: Joseph Cascio

During the first diet results, my eating habits as documented in the Food Diary, were not at a level it should be. For one side, it was encourage that my food intake is not poor in all food groups. For the other side, I still need to improve in the fruits, meats, milk, and grains categories. I do not control the amount of servings I should eat or from which group I need to add food or take out of my diet. My family and I are not very organize in how we eat. I cook and prepare different food including a few servings of the fruits of the five groups, but I do not weigh or measure the servings. For example: we do ingest many food with meat, just because we like it, not because we must eat it a least the amount of recommended serving. As documented in the 2005 dietary guidelines recommendations, I exceed the intake of total fat, saturated fat, cholesterol, and sodium by at least 50% more of the recommended amounts. The results of the protein, carbohydrate, calcium is likely adequate to the recommended amounts. The intake of these nutrients should be higher. I was not very informed about what food could provide me less or more nutrients. The protein is an essential element to my health for create skin, organs, hormones, and enzymes, just to name a few benefits described in the article “The Upside of Protein” In another article, “Protein rich foods” by Vincent Inanely, I found a list of protein rich foods which are: milk, soy milk, eggs, cheese, yogurt, peanut butter, lean meats, fish, poultry, beans, lentils, legumes, grains, bread, pasta, nuts, and seeds. Most of that list are food that also contains calcium, which is another nutrient I need to increase the intake. I also was informed that the saturated fat, total fat, sodium should be lower in comparison with the trend line shown in the graphic. I also need to lower the amount of fat consumed, I need to pay attention to the type of food. Dairy foods are good in calcium and protein, but I need to buy low fat dairy products. From the bakery department I need to choose the whole grain items and cook vegetables with no oils or butters, steam is the best choice. The snacks should be healthier, cutting the sodium food content. Instead of a frito lay bag, a better choice are whole wheat fig bars. For the other side of the results, I noticed that the potassium, fiber, vitamin C, vitamin A, vitamin E should be higher. Most of this nutrients are found the veggies and fruits department, in the bread, and grains food as well. Nutrient rich food like bananas, watermelon, eggs, spinach, chicken breast, lentils, shrimps, and avocados are just food that contains vitamins. In my current diet, there are not big changes in between, I do consume nutrients like calcium, potassium, vitamins, phosphorus, magnesium, iron, zinc, carbohydrate, fiber, and many more. I need them to stay alive and healthy, to grow, reproduce, to heal, and to prevent any illness related. As I mentioned, the results of my pyramid showed me a few nutrients that I need to add and in others, which I need to lower the intake. I am not in a bad position, but definitely, I need to improve.Some of the food that contains the nutrients that I consume are dairy products, vegetables, bread, fruits, nuts, grains, meats. For example the milk and milk derivatives food contains calcium, protein, saturated fat, and more. Poultry food also contains protein, potassium, cholesterol, and fat. For the vitamins, 13 different, each provide different benefits in my body, maintaining vision, strong bones, energy, structure, and regulation. Vitamin A is provide me from carrots, for example. For vitamin C, it supplies to my body the collagen, immunity, and help the metabolism. I do eat spinach, red bell peppers, kiwi, citrus, and strawberries, which they are great sources of vitamin C. Minerals are other very