Essay Example on Maintaining Macronutrient Intake Balance for Optimal Health

According to the World Health Organization, macronutrients are the nutrients required by the body in large quantities to maintain all the functions needed to be carried out by the body in the day to day activities. They provide the body with energy; thus, a balance of the intake of these inputs is necessary for maintaining the right balance of energy calories in the body. Macronutrients are divided into three major categories: proteins carbohydrates and fats. The intake ratio of macronutrients to the body not only plays a part in maintaining one’s health but is also very crucial in body fitness. Most importantly, macronutrients help the body grow and develop the body physically and mentally. Insufficient intake of some nutrients has detrimental effects on the body. On the other hand, if some are taken excessively, the body is also affected negatively. The correct balance of macronutrients intake to the body ill maintain the body’s health and enable it to develop both mentally and physically.

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Generally, most of my dietary sources are either whoa! and slow foods. My dietary source only contained one type of Go foods, which was the spinach. Additionally, other fruits and vegetables are also an excellent example of go foods that provide me with nutrients. My dietary sources lacked low-fats dairy. The reason why I did not take low-fat diets is that I did not know that it was essential for our bodies, but instead, I consumed a lot of high-fat dairy foods. I am allergic to fish; therefore, I do not take fish or any other seafood. My diets have a limited source of plant-based proteins. The only plant-based foods that I consume are peanuts and rice. I enjoy eating ice cream, cereals, salad dressing, and ketchup, which contain high amounts of sugar and sodium. I rarely check the contents of the foods that I take, and that is the reason why I tend to eat the foods with high sugar and sodium. Although whole grains are better, I prefer eating half grains like bagels and white bread because they taste better. However, once in a while, I take whole grains.

Peanut butter, which is slow food, contains essential nutrients for the body. Peanut is a good source of proteins and critical minerals and vitamins that not only boost the health of the heart but also the levels of sugar in the blood. However, Peanut butter contains high amounts of calories and fat; thus, its consumption should be moderated (Walter, 2009). On the other hand, spinach is a go food, but it has numerous benefits to the body. Spinach is a rich source of vitamins A, C, and K. it is also a good source of magnesium, iron, zinc, dietary fiber, phosphorus, and manganese. Besides that, spinach plays a part in improving skin health, reducing oxidative stress, and many more health benefits.

My dietary plan does not include the intake of fiber and omega 3's fatty acids as much as it is supposed. A deficiency of these two nutrients in the body can affect the body negatively. Inadequate intake of fiber in the body causes the constitution and increases the amount of cholesterol in the body (Quagliani, & Felt-Gunderson, 2016). Lack of enough fiber in the body also increases the chances of one getting the stroke, diabetes, or even a heart attack. Eating foods rich in Omega-3 increases fatty acids, which helps improve the health of the heart and the cells in the body. Therefore, not eating foods rich in Omega-3 causes a deficiency of fatty acids in the body. The deficiency of fatty acids in the body has the following effects on the body: rough and dry skin, dry hair and dandruff, and soft or brittle nails that peel off. Besides having the physical effects, a deficiency of Omega-3 can also have psychological effects like lack of sleep, difficulty paying attention, depression, and anxiety.

To improve my macronutrient intake, I can adopt a behavior-based SMART goals strategy. The first strategy would include aiming at doing more muscle training by lifting 10 lb. Dumbbells for 20 minutes every day for two months. This goal-specific because it helps me increase muscle mass. The goal is measurable because I only need to measure the time spent doing the exercise. I am confident that I can achieve lifting something weighing 10 lbs. for 20 minutes a day. The training will be relevant to me because it will help build my muscles. The second strategy that could be helpful to me is walking every day for 30 minutes. The activity is Specific because it will help increase my physical activity. It is Measurable because I will only be needed to keep track of the distance that I walk and the time spent walking. The exercise will not interfere with my current schedule. It is relevant to me because by increasing my physical activity, I will be making my body healthier.

Achieving my goals will not be an easy task, but with the help of specific behavior modification strategies, I believe that my goals are achievable. Chain breaking will help me with my smart goals. The plan, if applied, will make me spend more time doing the exercise instead of engaging in activities like watching TV. That is because activities like watching TV encourage one to unhealthy ear foods. Another strategy that can be helpful to me is cognitive reconstructing. Usually, when I'm having a bad day, I go straight to unhealthy foods for comfort. But instead of doing that, I can make my day more relaxing by going on my walk for 20 minutes.

Some personal challenges will affect my strategies to attain the SMART goals. The first barrier to the macronutrient guidelines is the lack of enough knowledge on the sources of some nutrients. For example, I have inadequate information on the foods that have high amounts of fiber. As a result of insufficient information, most of my meals lack fiber nutrients. I am allergic to eating fish and other seafood, so I do not have the privilege of enjoying the nutrients found in fish like omega 3's. Also, I'm not too fond of the taste of seafood, and this will affect my goal of achieving macronutrient guidelines.

Conclusion

Macronutrients are the nutrients required by the body in large quantities because they provide the body with energy to carry out daily activities. It is necessary to balance the intake of these nutrients in the body in order to maintain the body's health. Foods like spinach and peanut are good sources of critical minerals and vitamins which boost the body health. The deficiency of some nutrients in the body affects the body negatively. For example, a deficiency of fiber in the body causes the constitution, while a deficiency of fatty acids in the body can have psychological effects like lack of sleep, difficulty paying attention, and anxiety. It is recommended that people develop achievable goals and practical strategies that will help them follow the macronutrient guidelines, thus improving their health.

References

Walter C. Willett, M.D. (July, 2009). Ask The Doctor: Why is Peanut Butter "Healthy" If It Has Saturated Fat. Harvard Health Publishing. https://www.health.harvard.edu/healthy-eating/ask-the-doctor-why-is-peanut-butter-healthy-if-it-has-saturated-fat

World Health Organization (n.d.) Health topics-Macronutrients. WHO EMRO http://www.emro.who.int/health-topics/macronutrients/index.html

Quagliani, D., & Felt-Gunderson, P. (2016). Closing America's Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. American journal of lifestyle medicine, 11(1), 80–85. https://doi.org/10.1177/1559827615588079