Past Diet Observation
Since my last week’s overall food tracking average of calorie intake is more than 2000 calories per day, I have set my proposed plan to be based on the 1800-calorie allowance. My last diet routine analysis made me realize that I did not take proper vegetables, fruits and grains.
My diet remained low on lipids, minerals, vitamins. On the other hand, it was more on protein and carbohydrates. I did not take fresh juices, grains, beans, cereals and vegetables. I was inclined towards fried chicken, fish, meat and dairy products. This, gradually, spoiled my diet plan. I analyzed my diet has always remained higher in protein and dairy product.
Since my BMI indicates that I should control my weight by lowering my fat intake, it is good for me to avoid fried items. This is not a good sign, and later it can increase chances of high blood pressure and heart diseases. Fried protein intake caused an increase in my weight. I have now reviewed and highlighted the mistakes of my last diet routine and have made some recommendations below.
Personal Nutritional Plan Recommendations
My plan aims at showing the daily food group targets. That is, how much and what to eat within my calorie allowance.
Considering the grain or whole grain, I should take at least half of each. I should include the refined grains in breakfast breads, pasta, rice, and crackers.
Secondly, I must add vegetables as a portion. I can take green, red, and orange beans and peas as snacks. The fresh canned vegetables, dark-green, orange and the red vegetables are to be added as the sideline or the main dishes in my diet. I must add pears and beans in my diet since they are rich in fiber.
To meet my daily food group targets, I have added 1 cup of raw or cooked fruit, and ½ cup of dried fruit in my lunch. To enhance my diet results, I will take 100% original fruit juice as per season. I would prefer fruits over snacks (Carr, 8).
Nutritional Choices I Can Make to Help Improve Diet and Health
According to the nutrition plan, some of the nutritional choices help in improving the health and diet related diseases. Considering my sugar level, I should cut down my sodium consumption to 2300mg per day.
For good health, the patient, however, should consider cutting the amounts of fat intake (American Heart Association, 65). The use of sugar alcohols should be controlled as it causes diarrhea (Carr, 11). Therefore, my plan does not include alcohols and sugary products.
Tips and Support Given By the Super-tracker for Healthier Choices
Some of the tips by the super-tracker includes;
Setting up for success: In order to attain this, I should plan a healthy diet, just as a number of small, but manageable steps. Approaching the changes with dedication will help to have a healthy diet sooner than ever anticipated (Danziger, 44).
Simplify: Rather than being, exceedingly, worried about calories, I prefer to take diet in terms of freshness, variety, and color. By doing so, it would be easier to acquire the healthy choices (Cole, 12).
If I were to advise a patient, then I would advise to cut down the sugar and fat intake. This would reduce the chances of high cholesterol, heart diseases and would also reduce the chances of diabetes amongst other diseases.
I would also suggest to use super tracker to keep a proper track over the diet as it shows daily limit and total consumption of oil, calories, saturated fats and sodium, etc. Graphs also help to understand the actual consumption easily. This way, it is easy to get a proper trend of your actual diet. I use it and analyze my excess consumption and can easily notice what is needed to be reduced next day to be right on track.
American Heart Association. (2011). American Heart Association low-salt cookbook: A full guide to cutting sodium and fat in your diet. New York: Clarkson Potter/Publisher.
Carr, K. (2011). Crazy sexy diet: Eat your veggies, ignite your spark, and live like you mean it. Guilford, CT: Skirt!
Cole, W. (2012). Wes Cole’s healthy habits: How to change your diet and exercise habits for lifelong fitness. New York: McBooks Press.
Danziger, L. S. (2012). The drop 10 diets: Add to your plate to lose the weight. New York: Ballantine Books.