Essay Sample on Personal Diet

Introduction

Maintaining a healthy weight and reducing the chances of acquiring chronic diseases, requires an individual to eat healthily and engage in frequent physical activities. One has to know what to do and when to do it. The food consumed determines the number of calories we take into our bodies and the number of calories we lose. In all stages of life, one needs to maintain healthy caloric levels. Below is a discussion on the importance of caloric information, comparison of different food groups, healthy eating, digestive disorders as a result of poor diet and chronic health complications affected by healthy eating.

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According to the diet plan in the health watch 360 on the first day in the breakfast meal she consumes cookies, chocolate chip, without nuts and bakery. One cup of water (273g) is absorbed with one cup of coffee. According to the dietary guidelines brewed coffee contains less than five calories. The calories in the coffee are from sugar where one teaspoon (4gm) contains 16 calories (DeSalvo et al., 2016). Another component that results in calories in coffee is whipping cream. The water intake is water from foods and other beverages. On a daily basis, an individual should consume over eight glasses of water. The water consumed by the individual is bottled water which may be low in the level of fluoride which is important in maintaining the oral health. A chocolate cookie increases the calories since in the consumption during the breakfast the amount consumed contains 139 kcal.

At lunchtime, she consumes chicken which is a source of protein. 1 gram of protein contains 4 kcal. She drinks which results to a take in 294 calories. In the dinner meal, she takes in a sandwich, tuna salad with lettuce. They are great sources of calories since they are rich in potassium (DeSalvo et al., 2016). On the second day in the breakfast meal eggs, burrito and cheese are added to the diet. Cheese and egg are rich in protein resulting in taking in of over 200 calories

In the comparison between the plan and the American 2010 dietary, though she minimizes the intake of solid fats which results to high intakes of calories, she fails to balance her diet accordingly (DeSalvo et al., 2016). The amount of fruits into her diet is minimal where she only eats a few fruits in the whole week plan. On a diet, she fails to introduce vegetables. The intake of vegetables especially orange vegetables should be maximized in the diet. The intake of water is very low; in the digestive system, water increases the rate of food digestion. The fiber intake is important to both the digestive system and to lose the calories in the body.

In my diet, I eat from all food groups though it at times becomes hard to maintain a healthy diet. A diet plan is hard to maintain considering the availability of food nutrients and the taste. People working under tight schedules may find it hard to follow their diets. Such factors make it impossible to prepare food which ends up forcing us to depend on meals in restaurants. On the issue of water in many cases, people consume the bottled water and not as according to the guidelines of dietary (Kampfen & Maurer, 2016).

One of the most common digestive diseases that may be as a result of the feeding recorded is the anal fissure. The anal fissure is when the thin, moist tissue of the anus tears due to the passage of hard and large stools (Singh et al., 2018). Although the disorder in many cases affects infants, it can affect adults due to feeding problems. Low intake of vegetables and water can cause the disorder. Consumption of foods rich in fiber will help treat the disorder. The risks of chronic disease like diabetes are minimal due to the higher intake of foods with low solid fats (January et al., 2014). Heart disease can be caused by large intakes of fats which cause the arteries to thicken with a layer of fat resulting to problems in blood circulation. Poor dieting will result in overweight hence heart problems. Physical activities in the data recorded are minimal and should be increased in the future. Exercise results in calories burn to minimize the fat accumulated in the body.

On the activity recorded data, she spends much time doing activities that are moderate. Activities though may differ with the consideration of age and body weight (Kampfen & Maurer, 2016). The time spent during exercise is less than 30 minutes daily which is very minimal. Exercise and physical activities play a crucial role in calories balance. An individual with a higher weight will need a lot of energy during an exercise and may fail to complete a vigorous workout.

Conclusion

Therefore, the diet plan recorded helps control the balance of the calories in the body. The individual tries to maintain healthy eating with reduced fats, proteins and sugars which are sources of calories. The exercise to helps the individual keep the body healthy by burning the unwanted calories in the body. Proper dieting should be followed to ensure good health with no health complications.

References

DeSalvo, K. B., Olson, R., & Casavale, K. O. (2016). Dietary guidelines for Americans. Jama, 315(5), 457-458.

January, C. T., Wann, L. S., Alpert, J. S., Calkins, H., Cigarroa, J. E., Conti, J. B., ... & Sacco, R. L. (2014). 2014 AHA/ACC/HRS guideline for the management of patients with atrial fibrillation: a report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and the Heart Rhythm Society. Journal of the American College of Cardiology, 64(21), e1-e76.

Kampfen, F., & Maurer, J. (2016). Time to burn (calories)? The impact of retirement on physical activity among mature Americans. Journal of health economics, 45, 91-102.

Singh, K. P., Prakash, S., & Amit, K. (2018). Closed Compared With Open Lateral Internal Sphincterotomy In Anal Fissure A Prospective Single Centre Study Outcomes At Our Base Teaching Hospital, Srinagar (UTTARAKHAND). Paripex-Indian Journal Of Research, 7(3).