A Healthy Diet For Myself

The purpose of this assignment is to track and display the food choices we make and the way we eat affects our lifestyle and health. This paper addresses my personal food intake for the past three days. Next I will compare my food choices with my WileyPlus profile and determine whether I am maintaining healthy eating habits. There are foods that a person can eat in order to make sure that the daily required intake is being made. Sometimes it is really hard for a person like me to make sure I eat all the foods that I am supposed to so that I can consume all the nutrients that my body needs in a day. I know I will need to modify my eating

The purpose of this assignment is to increase self-awareness of the student by analyzing personal nutritional intake and activity routine throughout the course. In turn, the student will be able to help others modify their diet and activity, and improve overall wellness. An examination of a personal food and activity assessment will provide the student with essential data from which to change their health and wellness behaviors.

I took this opportunity to understand my unhealthy habits and transform my behavior. In my Wellness Recovery Action Plan, the information brought light to the obstacles and how to overcome issues. After filling out the Schedule of Recent Experience (Wieitan et al., 2009) and Tactics for Coping with Stress (Weitian et al., 2009), it was a shock how much I put my body through. A finalized copy of my results can be observed in Appendix A, and the results of the Schedule of Recent Experience (Weitian et al., 2009) can be viewed in Appendix B. In the outcome, I conducted coping mechanisms such as therapy, exercise, and nutrition. Nutrition has been a challenge as a waitress and full-time student. I am always around food at work that led to overeating.

According to a survey done by World Health Organization in 2015, about 65% of the Americans are either obese or overweight and 75% live a stressful life. According to Dr. Josh Whitfield, M.D. Santa Barbara, CA ‘’An unhealthy habit is very easy to develop and hard to live with, on the other hand, maintaining a healthy lifestyle is hard to develop but easier to live with.’’ We need to find motivation in our life that just drives us towards a harmonious life and healthy choices. Motivation can be in any form around us, like our children, our lover, a celebrity crush or anyone from the family.

Nutrition has always been a major interest of mine since my freshman year of Villanova University. As a confused freshman who did not push much thought into my physical and mental health, the “freshman 15” was becoming a reality. I had gained so much weight in such a short period of time and I was scared to think I had lost control of myself. I had been in denial of my sudden weight gain for a long time. After coming to the realization that I needed to change my habits, I committed myself to being active and changed my mentality. Now I have my control back and it is the most refreshing feeling I felt ever since the weight loss. I want this to continue and become apart of my everyday lifestyle, to help others find a freedom within themselves.

Looking at my current eating habits, it is clear that they can be improved. Using the food tracker, I have notice that my eating habits were very different for the first and last days than from the second day. On the first day, which was on a weekday, I met most of the daily food group targets. However, I did stay under the daily calorie limit and on limit for oils, cholesterol and saturated fats. On the second day, which was on a Friday, I did not meet most of my daily food group targets, and my daily calorie intake was the lowest. I was also under my daily intake for calcium, potassium, and fiber on average of 100-200 grams. I have noticed that since I am off during the weekdays I tend to watch what I eat but, since I work a double shift on Friday my calorie intake was low at 1,609 and on Saturday my daily calorie intake went back up to 1,894 as my daily intake. I noticed that if I work 12 hour shifts in a day, I eat more fast food items since it’s

In to order to create an effective improvement plan towards my health, I must identify the behavior-specific cognitions within my daily routine and modify them accordingly to optimize my commitment towards changing these bad habits. The perceived barrier which prevents me from making healthier,

I should not find ways blame school or work for my bad eating habits. Tracking the food, I ate, stress, and sleep open my eyes to reality that I am not healthy. I learned in these two weeks, I am considered overweight. I weight 137 and my height is 4’11. I should be aware that I am only hurting myself and causing future problems. I can possibly make this changes by loving myself like I did before, and making a plan on what I can do for myself. For example, I use to work full-time, go to school full-time, and always made time for working out and yoga. I will use that schedule I once used before to help me guide me to being working on my body. This will only be the first step to rest of my lifestyle, I will track what I eat and let go off my sweets. I can plan ahead of what I will eat which enable me to not want to drive to McDonalds and get a happy meal. This truly made me realize that I use to be

When I did the health barometer self-inventory activity, I noticed that a lot of my answers to the questions were “sometimes”. It made me realize that although I have some habits and behaviors that obtain my physical fitness, there is a lot that can be improved in my lifestyle that can affect my physical fitness positively. I tend to think that my physical fitness is based on the exercise that I have done, but physical fitness has a lot of factors pertaining to becoming “physically fit”. Although I have routines of exercising, I don’t have a healthy habit with my food consumption. I don’t eat nutritious meals and don’t avoid consuming high-fat foods and snacks. Whenever I crave to eat any unhealthy food, I’ll do anything to eat it. I don’t stop myself and try to eat healthy,

For the next 7 days, I observed all my food intakes from foods I eat to my moods. After monitoring for 7 days, I researched for ways to implant a plan to deal with certain issues I was facing with. Many factors played a role. For example, it was tough for me to eat health food when I’m always running between school and work. It’s also tough to find time to cook and laziness kicks in as well. It is hard to eat well nutrient foods when you don’t have the tools to do so. Therefore, I researched to meal prep my food the next 10 days. After hours of calculating and researching my meal prep. I spent 2 hours to prep my food. I used “bodycal” app on android to calculate the amount of carbs, fat and protein needed for my desired nutrition plan which is to increase lean body mass and reduce fat content. Each day I have 4 plates. Each plate contains Jasmine rice, chicken breast or salmon, broccoli, asparagus, and red potatoes. For snacks I have fruits including bananas, strawberries and apples. While completing my 10 day diet, I am also continuing my workout plan I started back on December 9th 2014. I work out for 6 days and 2 hours each day consisting of lifting and one day

We are the only ones who have control of our bodies and the way we want to take care of it. Although this will have a great impact in your life if you decide to put hands on your health. It will have positive long-term and short-term benefits from making you feel and look your best, boost your energy, help you maintain a healthy weight to even combating diseases.This will not only serve us but the future generations coming. Food is the major component of energy, you need it in order to survive.Using daily food plans, as a plan to help you make a smart choice when picking foods and beverages, that meet your nutrition needs such as; the right portion sizes and intaking the right nutrients while still staying in your calorie limits. Taking action on this will influence your choices to a healthy path and weight. Also learn how to eat from a variety of food groups. Now, If you don’t have a plan of how to manage how much you eat and drink, don’t worry. You don’t have to change everything you eat at once! Acclimate slowly to this new lifestyle it will be worth

However, I would not be able to lose my weight and become a healthy person if I ate only what I wanted without eating any healthy foods and had no discipline. Based on my SMART goals and FITT principles, I will try to limit any kind of junk foods—such as burgers, french fries, soft drinks, and desserts, especially some chocolate. I will eat more healthy foods, more vegetables and fruits, and drink at least 2 liters of water. Therefore, these lifelong activity plans will help me achieve my main goals—losing some weight and being healthier—and change myself in the

I can change my behavior to make sound nutritional decisions by making a list of food items that I normally eat and incorporated new items that are healthy for me to maintain my health and diet.

I also had decided to prepare and cook all my meals, to not buy food outside of my home, and to limit myself in buying packaged or canned food in order to monitor the freshness, salt concentration, and cooking oil type that was used to prepare my meals. Although this was my healthy eating plan, I was not able to follow it through entirely. Keeping a daily notebook and recording everything helped immensely, yet there were eight days where I ate more than 1,400 calories and ate at least one snack or meal with processed, sugary or refined grains, such as lasagna, chocolate-chip cookies, buttered popcorn, sandwiches on white bread, and French fries. The main issues for me on these days were either that I was craving salty or sugary foods, out with my friends or family members at parties or get-togethers, or busy with school work. Inadequate amount of time and willpower were my resistance factors in those moments, and so I gave into temptation and ate poorly. On each of these days I had bought food outside of my home because I felt that there was not enough time for me to prepare my own food or sometimes I had no food at the house to use to cook up a meal. In addition to that, there were four other days where I bought canned food because I was exceedingly ill and had little to no energy to cook. I ate the proper amount of calories, but the canned

After having an internal self-assessment, I realized I wanted to go to the gym more often. Being a college student gave me a sense of independency I did not receive will in grade school; however, this freedom became a blessing and a curse. No one was telling me when to go to bed or to go to every single class, but there was also no one encouraging me to eat healthy or exercise more. During the first few months I made it to the gym around once every week or once every two weeks, but I wanted to increase that frequency. Through this project my target behavior was to increase the amount of times I went to group exercise classes at the gym.