Takingbalanceddiet1 xNUTR100FTFPNPFoodIntakeandMicronutrientsFiberConsumptionChartsSpr202113.xlsx
Running Head: TAKING BALANCED DIET 1
TAKING BALANCED DIET 3
Taking balanced diet
Student name
Professor
Course
Date of submission
Fruits: 2 cups*
Nuts, seeds, dry beans and peas: 4-5 oz**
Dairy**: 2 cups
These amounts are the same for children and adults. Most people need more of some nutrients, such as calcium and vitamin D, than others. The amount of some nutrients also depends on age and sex. The requirements for children are higher than they are for adults because children grow faster and have different nutritional needs. Because of this overlap between the needs of most people, it is not necessary to give individual requirements for every nutrient (such as vitamins or minerals) if only three servings per group are listed. This makes it easier to understand what the recommended eating pattern is.
Step 3c: Use an online calculator to determine micronutrients and fiber recommendations for your age and gender.
Nutrients Required in the Body
Step 3d: Write a reflection comparing and contrasting your current eating pattern to dietary recommendations.
Any time I have a look at my diet, I realize many things that I would do and adjust to improve my uptake. I have noted that my diet has a low computation of fiber. I don’t take an adequate share of fruits and vegetables, and this is the major reason that has caused this diet insufficiency. Despite taking the right amount of calcium, I have not managed to have sufficient vitamin D, and vitamin K meant for blood clotting and building strong bones. The best thing about it is there is an opportunity to integrate what is missing and ensure that I take a balanced diet. For instance, I would pass by the market and purchase some fruits such as oranges, and they will be very critical in boosting my vitamin C. I recall an instance when I felt ill, and I took a lot of fruits, and they helped me have a quick recovery (Alam et al., 2020).
I am convinced that people have not been careful with what they consume, and in this case, it has reflected poor health conditions and an increased rate of infections. Getting more vegetables and fruits will help improve my diet in a great way. Massive education should be taken to the community to encourage them on the great need of having a balanced diet and taking clean food. Meal planning, taking the fresh product, and seeing food will help build the body’s immune. Besides that, it’s worth noting that there is massive fat in processed food. Both adults and children should shun processed food as much as possible. This will promote good health and local industry that process fresh food.
References
Alam, A., Chowdhury, M., Dibley, M. J., & Raynes-Greenow, C. (2020). How can we improve the consumption of a nutritionally-balanced maternal diet in rural Bangladesh? The key elements of the ‘Balanced plate’ intervention.
https://doi.org/10.20944/preprints202007.0197.v1
WareN, M., & L.D. (2019). Vitamin K: Health benefits, daily intake, and sources. Medical and health information.
https://www.medicalnewstoday.com/articles/219867
>PNP# Data Collection
20 7:30 a.m.
2 , and pepper
mg
0.270 mg salt 129.6 1.8 g vitamin 0 Calcium (mg) 2 TBSP 7 mg 7 mg 0 protein 2 cups 1 fried protein or 7:30 am
2 eggs Protein 2 Fried 80 mg 140 mg 1.8 g Was STARVING when I woke up! 0 1 tsp 30.6 mg 0.582 g 548 mg 150 mg 0 ENTER DATE 1 HERE ENTER DATE 2 HERE ENTER DATE 3 HERE ENTER DATE 1 HERE ENTER DATE 2 HERE ENTER DATE 3 HERE2
1
Specify Actual Date & Time
Food
Category
Portion Size
Preparation
Added Condiments
Calcium (mg)
Potassium (mg)
Sodium (mg)
Fiber (g)
Comments
Feb 1, 2
0
2 eggs
Protein
Fried
2 tbsp olive oil,
salt
80 mg
140 mg
129.6
1.8 g
Was STARVING when I woke up!
Feb 1, 2021 7:30 am
Olive Oil
Oils
2 TBSP
0.270 mg
0.54 mg
was in a hurry
Feb 1, 2021 7:30 am
Black pepper
condiment
1 tsp
30.6 mg
0.582 g
my favourite
Feb 1, 2021 12:30 noon
Bread
1/4 tsp
590 mg
350 g
I needed energy
Feb 1, 2021 4:30 pm
vegetables
vitamin
2 cups
fibre
Feb 1, 2021 9:30 pm
apple fruit
2.5 cups
230g
I like it
2nd Feb 2021
Feb 2 2021 7:30 am
2 % Milk
Dairy
12 oz
42
7 mg
548 mg
150 mg
one of my best
Feb 2, 2021 7:30 am
White bread
Starch
2 slices
Toasted
71 mg
320 mg
1.4 g
was in a rush
Feb 2, 2021 7:30 am
Butter,Salted
Fats and Oils
164 mg
I love butter product
feb2 2021 9:00 pm
meat
protein
fried
salt and olive
I t ws a while before I consumed
satarday 6th 2021
Feb 1, 2021 12.00 noon
daily products
2 tbsp sugar
134 mg
250 g
needed it for breakfast
Feb 1, 2021 12:00 noon
fish
salt, 4 tbspoil
286 mg
300 g
tookit for my lunch
Feb 1, 2021 4:00 pm
almonds nuts
3 oz
0.264 mg
268 mg
12g (
I need more protein
PNP#1 Food Recommendations
MET Recommendation?
YES
NO
Dietary Guidelines Food Recommendation
NO
Eat 3-4 cups of vegetables per day
YES
Eat 2-2.5 cups of fruit per day
NO
Limit added sugars to 200 Calories per day
NO
Consume at least three servings of whole-grain per day
NO
Eat 2.5-3 cups of dairy per day
YES
Eat 2-3 cups of legumes per week
NO
Eat 2-3 servings per week of seafood (9-10 oz per week)
NO
Eat 5 oz of nuts per week
PNP #3 Data Collection
Specify Actual Date & Time Food Category Portion Size Preparation Added Condiments Calcium (mg) Potassium (mg) Sodium (mg) Fiber (g) Comments
Specify Actual Date & Time Food Category Portion Size Preparation Added Condiments Calcium (mg) Potassium (mg) Sodium (mg) Fiber (g) Comments
(EXAMPLE ENTRY)
January 1, 2021 2 tbsp olive oil, salt, and pepper
129.6 mg
(EXAMPLE ENTRY)
January 1, 2021 7:30 am Olive Oil Fats and Oils 2 TBSP 0.270 mg
0.270 mg
0.540 mg
(EXAMPLE ENTRY)
January 1, 2021 7:30 am
black pepper
10 mg
0.46 mg
(EXAMPLE ENTRY)
January 1, 2021 7:30 am salt 1/4 tsp 590 mg
(EXAMPLE ENTRY)
January 1, 2021 7:30 am 2 % Milk Dairy 12 oz
427 mg
(EXAMPLE ENTRY)
January 1, 2021 7:30 am White bread Starch 2 slices Toasted Calcium (mg) 71 mg 320 mg 1.4 g
(EXAMPLE ENTRY)
January 1, 2021 7:30 am Butter,Salted Fats and Oils 2 TBSP 7 mg 7 mg 164 mg 0
PNP #3 Top 3 MicronutrientFiber
Specify Actual Date & Time Calcium (mg) Potassium (mg) Sodium (mg) Fiber (g)
(EXAMPLE ENTRY)
January 1, 2021
2% Milk (427 mg)
2% Milk (548 mg)
Salt (590 mg)
2 eggs (1.8 g)
(EXAMPLE ENTRY)
January 1, 2021
2 eggs (80 mg)
2 eggs (140 mg)
2% milk (150 mg)
2 slices bread (1.4 g)
(EXAMPLE ENTRY)
January 1, 2021
2 slices bread (64 mg)
2 slices bread (71 mg)
2 slices bread (320 mg)
Pepper (0.582 g)
PNP#1 Baseline 3 day data
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PNP#3 3 day data
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