Assessment of My Nutrition and Dietary Routine

To maintain an overall good functioning body, we must have a well-balanced diet full of the right nutrients. Numerous benefits come from a healthy diet, including increased energy, maintaining a healthy weight, and optimal body functioning. In class, I have heard that, especially for any athlete, proper nutrition is crucial to stay focused and facilitate muscle mass growth. Through the purpose of this project, I was asked to calculate my personal intake over the last week. This involved examining how my intake of foods affects my overall health and wellness, and identifying any deficiencies or excesses of specific nutrients compared to regular standards and my personal dietary routine.

Evaluation of My Nutrition and Eating Habits

It is well-known that health problems can be influenced by food intake along with genetic factors. For example, the United States has one of the highest diabetic populations in the world. With the proliferation of fast food chains, it becomes easier for a consumer to drive through and get a greasy hamburger without having to cook at home. If a consumer is predisposed to diabetes due to family history, they can manage it within healthy standards with the right intake of food and proper exercise. However, continuous consumption of fast foods can lead to numerous negative effects on the body, such as high blood pressure from excessive sodium intake and shortness of breath from weight gain and high cholesterol (Smith, 2020).

Analyzing my three-day food intake, I realized that my diet was lacking in many areas. I need to consume more fiber, proteins, and calcium products to achieve a healthier balance. My calorie consumption was below average, while sodium was substantially higher than recommended, and my iron levels were low. As discussed in class, having high sodium levels can lead to heart problems such as strokes and kidney failure (Johnson, 2019). Even with proper exercise, sweating out excessive sodium can still pose a risk of heat stroke, compounded by shortness of breath. This is exacerbated by my low iron consumption, as recorded in my log. Without adequate hemoglobin, the muscles do not receive enough oxygen to work efficiently. In severe cases, this could result in anemia and shortness of breath (Williams & Jones, 2021).

Carbohydrates are a significant issue in my diet because I love breads, pasta, and juices. The excess amounts of sugars mean glucose is flowing into my bloodstream, liver, and blood cells. While our body needs glucose, it does not require additional amounts, causing it to float in our body until fatty tissue absorbs it. If I continue to indulge in carbohydrates, I need to make a few changes. The pasta I eat should be whole grain. Instead of sugary juices like sweet tea, I should drink water and eat different fruits instead of chips. Implementing these changes will increase my intake of soluble and insoluble fiber, thereby lowering my risk of excess weight and heart problems.

Conclusion

Throughout this project and the information gathered in class, I have realized the need to make some dietary changes. Although I have only listed a few reasons, it has given me a good idea of how my body is reacting to the foods I consume. Without understanding what you are eating, you might not respond differently even when your genes allow you to have a high metabolism. I found this project to be both interesting and eye-opening, although it was challenging to include all of my findings. In most cases, too much or too little of something could lead to heart disease and weight problems. It was clear in every section that the average person needs to be aware of their consumption but not overly defensive about the subject. For myself, I know I need to adjust my nutrition plan to stay healthy and productive, ensuring my body functions to the best of its ability.

References

• Johnson, L. (2019). The impact of sodium on heart health. Journal of Nutrition and Health, 12(3), 45-59.
• Smith, A. (2020). Fast food consumption and its effects on health. American Journal of Public Health, 110(2), 130-135.
• Williams, P., & Jones, M. (2021). Iron deficiency and its impact on physical performance. Health and Wellness Journal, 15(4), 78-84.