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Personal Nutrition Exercise Essay

1620 words - 7 pages

Personal Nutrition Exercise

Personal Nutrition Exercise Plan

* Being healthy or maintain a staying healthy is not easily done when you are used to eating what you want and when you want. You have to learn how to be healthy and gain the knowledge. If I want to have a healthier life and be more active, I have to make crucial changes in what I do on a day to day basis. After I learn the proper way of being healthy I will see positive outcomes. The main issue that I am trying to avoid is obesity. What is obesity? It is the excess of fat tissue in one's body."Obesity is a leading cause of United States morality, morbidity, disability, healthcare utilization and ...view middle of the document...

As an older adult, I will need to consume about 400 calories less than that of a normal adult (Grosvenor & Smolin, 2006). Another one of my nutritional goals is that I plan on eating a lot more fruits, dairy products, vegetables and complex carbohydrates more often than usual. Using the food analysis for the first time, I saw that I do not eat a good amount of foods from each food group. Since I was not getting all the required intakes, it causes a crucial inconsistency with my intake of my vitamins and essential minerals, such as iron, vitamin B12, fiber and calcium. I also saw that I had a greater intake of simple carbohydrates as opposed to complex carbohydrates that are actually more fitting for my energy levels and health. My final goal is to eliminate sodas and junk foods. I have also made a promise to focus on being more physically active for an hour a day, for 3 days out of the week. I will accomplish my goals, I have to start off slow and eventually work my way up, to an everyday "come to me natural" routine. Just recently, I started a daily food diary; it aids me in keeping track of my daily calorie intake. It also aids me by showing me what recommendations I need and how much of them I need, that way I can fulfill my daily nutritional recommendations. I have also ended the "junk food cabinet" in my house, not only for myself, but for my kids as well, and that has been very helpful in keeping the cravings away. Instead of soda, we all drink water or iced tea; we have done away with all the unnecessary calories. Another crucial change that I will now designate is to make sure I eat more whole grained food, and eat 100% whole wheat bread instead of white, that is full of simple carbohydrates, and is not as healthy. Exercising and staying active is also important as eating healthy, when you are trying to prevent obesity. I have also started going to the gym doing cardio and strength training exercises, on top of keeping busy with my children at home. As far as my cardiovascular exercise I will be walking, swimming, riding a bike, running and using the elliptical machines, which are all available for me to use at my local gym. With these exercises being so adaptable, I can keep doing them as I age, and just adjust my activity levels as I go. Strength training will aid me in building leaner muscles, as well as aiding me in reaching my weight loss goal. I made out a workout schedule which consist of 30 minutes of cardio, riding the ride at the gym and three days a week and attending my strengthen training class on Wednesday’s that will consist of thirty to forty-five minute workouts. Also, where I live we have a four mile walking trail with a park that I will walk on while my kids play at the park. Just like with any other goals I have ever setup, I know that I will have some obstacles that I will need to overcome, but with the help and support of my family I know that I can do it. Since I have three children it often becomes difficult...

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