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Sci 241 WK1 - Assignment-Healthy_Eating_Plan




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Healthy Eating Plan | 1
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Healthy Eating Plan
University of Phoenix
SCI 241
January 23, 2010

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Healthy Eating Plan | 2
The My Pyramid Plan has allowed me to learn quite a bit about how different my diet is
in comparison to what is should be. For months I have had extremely low energy levels, and
found myself constantly fatigued. I thought it may be because of depression or some other
disease. I have gone to many doctors who have put me on many different kinds of medications
in an attempt to fix my constant fatigue; however, nothing seemed to work. I even resorted to
using energy pills in an attempt to gain more energy and lessen the fatigue. After observing my
analysis on the website, I have come to believe that it is most likely my diet that
is causing my problems. When comparing my diet to the daily recommendations for my height
and weight, I now understand that there is much to be changed in my diet if I want to have more
energy and stay healthy.
According to the United States Department of Agriculture (2010), my average food
energy intake was only 2164.8 kilocalories (kcals), and my recommended intake for my build
and weight is 2600 kcals. The analysis also made me realize how inconsistent my diet is. On
one of the days I consumed only 700 kcals, and on another day I consumed 3746 kcals. Most of
the time I am consuming far less kcals than recommended by the MyPyramid analysis. In a way,
this did not surprise me; however, I must admit that I have known for some time that my diet is
not what it should be. I have a very bad habit when it comes to eating. I usually skip breakfast,
at lunch I have a piece of bread or something small to hold me until dinner, and finally I have a
huge dinner with dessert. After dinner I snack constantly, until I go to bed around midnight.
Sometimes, more often than not, I may even skip dinner and just have a snack.
Over the three day analysis I consumed an average 0.4 cups in the milk category, 0.4 cups
in the fruit category, 0.8 cups in the vegetable category, 6.5 ounces in the meat and beans

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Healthy Eating Plan | 3
category, and 9.2 ounces in the grain category. My diet is mostly just meat and bread. No
wonder I have no energy. Clearly I must force myself to begin adding healthier foods to create a
more balanced diet, which will include fruits, vegetables, and milk
MyPyramid Plan suggests that I maintain a diet of 2600 calories daily along with at least
30 minutes of moderate to vigorous activity. When breaking this down into the five food groups,
the first thing I must do is consume approximately 9 ounces of grains daily, making at least half
of the grains whole grains. The MyPyramid Worksheet suggests 1 ounce equivalents, which
include one slice of bread, 1 cup of dry cereal, or ½ cup of cooked rice, pasta, or cereal. For the
vegetable group my plan suggests about 3.5 cups per day. The chart also suggests various
vegetables, breaking it down weekly as follows: 3 cups of dark green veggies, 2.5 cups of
orange veggies, 3.5 cups of dry beans and peas, 7 cups of starchy veggies, and 8.5 cups of other
veggies. The plan recommends 2 cups of fruit daily, meaning fruit, not fruit juice. According to
The George Mateljan Foundation (2010), most fruit juices are not 100% juice, and may contain
artificial ingredients that would have an adverse effect on one’s diet. Even juices that contain
100% fruit juice often do not contain all the nutrients that physical fruit may contain (The
George Mateljan Foundation, 2010). Milk should be low-fat or fat-free, and average daily
consumption recommended is 3 cups. Other products derived from milk, like cheese or yogurt,
may be substituted for milk. MyPyramid Plan suggests 6.5 ounces of food from the meat and
beans group daily. Some equivalents per ounce of meat and beans are poultry, fish, one egg, ½
ounce of nuts, and ¼ cup of dry beans. I should not have any issues with the meat and beans
group; however, I do need to monitor specific nutrients in my diet.

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Very useful material for studying!