The Importance Of Diet Plan For Health Essay
The diet plan is important for the development and maintenance of a good physical shape and health. At the same time, the diet plan should be accompanied by the active lifestyle. Otherwise, the right nutrition will not bring target effects. However, the diet plan is one of the main steps toward the healthy lifestyle and prevention of numerous health problems triggered by malnutrition or wrong diet, which has a harmful impact on human health. In this regard, I can refer to my diet, which is still imperfect but, being aware of the target norms of nutrient consumption, I can develop my diet plan to prevent the risk of the development of numerous health problems.The Importance Of Diet Plan For Health Essay
First, at the moment, my diet is different from the target one, which is healthy and based on recommendations of nutritionists. In actuality, my average consumption of fat is about 100-110 grams per day that is higher than a norm. Furthermore, I under-consume fiber, which also has a negative impact on my weight and health. At the moment, I do not consume fiber daily and at average it does not exceed 10 grams per day. The daily sodium intake is about 1,500 milligrams that is about the norm but still I should consider the possible slight reduction of sodium consumption. As for protein, I have about 30% of protein being consumed among the total nutrients I consume on the daily basis that is actually a norm. In fact, I consume about 120-130 grams of protein per day. In this regard, the consumption of protein is actually normal. As for carbohydrates, I consume them at a bit lower level compared to the norm, since carbs comprise just 40% of the total intake of food in my daily diet, while the norm should be a bit higher. Therefore, briefly, I should reduce the consumption of fat, on the one hand, and increase the consumption of fiber and carbs, on the other, to make my daily diet more balanced and right. Hence, my diet plan will include the aforementioned changes to match norms of the right nutrition.
At this point, it is worth mentioning norms of nutrients consumption to determine, whether I match the norm or not. First, the average person should consume about 40 to 70 grams of fat (Whitney, DeBruyne, Pinna, & Rolfes, 2010). The overconsumption of fat may lead to the development of obesity and related health problems, such as cardiovascular disease, for example. The under-consumption of fat is not as dangerous but still may cause development of health problems in a long-run perspective. The fat containing products are nuts, butter, and others.The Importance Of Diet Plan For Health Essay
Recommendations for adequate fiber intake are 14 grams for every 1,000 calories. As an example, one needs 26 grams for an 1,800-calorie diet (Worsley, Wang, & Hunter, 2013). In this regard, the consumption of fiber is very important because the lack of fiber can decrease the processing of fat and cause the development of obesity, sclerosis, and other health problems. Therefore, the consumption of fiber is pivotal. Products containing fiber are fruit and vegetables, like apples, for example.
The daily sodium intake should be less than 1,500 milligrams (Worsley, Wang, & Hunter, 2013). Therefore, the consumption of sodium should be moderate but sodium is essential for heart rhythm, whereas under-consumption of sodium may trigger the development of cardiovascular disease and heart problems. As a result, one should consume up to 1,500 milligrams of sodium daily.
The diet should consist of 10 to 35 percent protein, which provides 4 calories per gram (Sorte, Daeschel, & Amador, 2014). Based on an 1,800-calorie diet, this amounts to 45 to 157 grams of protein (Worsley, Wang, & Hunter, 2013). Recommendations vary greatly based on activity level. The consumption of protein is essential for the maintenance of a good health. Overconsumption of protein leads to the excessive amount of protein, while the lack of protein increases the risk of the development of obesity. Products containing protein are meat and related products.The Importance Of Diet Plan For Health Essay
Finally, carbohydrates are as important for health as other nutrients. Since glucose from carbohydrates is the primary energy source throughout one’s system, most of one’s calories, or 45 to 65 percent, need to come from this macronutrient. Carbs have 4 calories per gram. If one usually sticks to a strict 1,800-calorie diet each day, one needs 202 to 292 grams of carbs. The under-consumption of carbs leads to the lack of energy in humans. Products containing carbs include chocolate, cocoa and others.
Thus, the balanced nutrition is essential but it is important to remember about the importance of the active lifestyle to keep one healthy. In this regard, I should enhance my diet plan by the plan of workout to balance my nutrition and lifestyle. The active lifestyle is an essential condition of the maintenance of a good health. Otherwise, one can develop health problems even if one follows the proper diet.
References:
Sorte, J., Daeschel, I., & Amador, C. (2014). Nutrition, Health, and Safety for Young Children: Promoting Wellness (2nd ed.). Upper Saddle River, NJ: Pearson Custom.
Whitney, E., DeBruyne, L., Pinna, K. & Rolfes, S.R. (2010). Nutrition for Health and Health Care. Belmont, CA: Cengage Learning.
Worsley, A., Wang, W.C. & Hunter, W. (2013). Gender differences in the influence of food safety and health concerns on dietary and physical activity habits. Food Policy, 41, 184-192. doi: 10.1016/j.foodpol.2013.05.011The Importance Of Diet Plan For Health Essay