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We just spent the last couple of weeks learning about nutrition. We learned all about the proper foods to eat, and the amounts of each food group and nutrient we need to stay healthy. We learned about our own eating habits by recording what we ate for three days and by applying what we learned in class I was able to examine my good and bad eating habits. I now know what I can do to improve myself, and achieve optimum health.
After reviewing my three-day eating habits, I noticed I dont eat the recommended 2 - 4 servings of fruit or the 3 - 5 servings of veggies. On the bright side to our recording I found that I get plenty dairy, and grains servings, sometimes even 3 servings more then the recommended, this is good because I will have stronger bones, and more energy. If I learn to eat more fruits and veggies, I will become an even more healthy person. The one category I was really disappointed in was the fat percentage. Im recommended to have 20 % fat every day. On the average I had 39 % fat, which is 19 %over the recommended amount.
This really surprised me because I felt I didnt eat that much fat. In order to improve this bad habit I will try and eat less fatty foods and in their place eat more fruits and veggies, which is what I need. Doing this will greatly improve my health. At the present time I am trying to maintain my present weight. I have a strenuous exercise schedule, exercises at least six times every week for at least an hour and a half. For my height of 58 and my exercise level it is recommended that I consume 2400 calories a day.
My average was 2465, which is only 65 calories over the recommended amount. I was very pleased to see that I was so close to the right amount, although Im over just a little bit I dont think it will harm me in the long run, so I plan on eating the same. After reviewing my results I feel that I need to alter what I eat. I found that I dont get enough protein, vitamins, and minerals. On the other hand I found that I do get enough carbohydrates, water, and fat.
I feel that I should add more foods with my missing nutrients in them, and keep the other foods the same. I also feel I should drop most if not all my empty-calorie foods. This will also be a contributor to my health improving, and staying at the peak spot. I was reading over what I ate over those three days, and noticed that I normally dont eat like that. I will normally eat healthier, and on sports nights I will usually eat less healthy.
I guess my diet really depends on how much time I have to worry about what I eat. I found that on busy nights I tend to just grab easy things as I head out the door, and the nights where Im not busy I tend to eat a ton healthier. I always knew that I would need to eat more calories then the average Joe this is because of my activity level. I have been involved with soccer for 10 years, and track about 6 years. So ever since I was little I was always busy running around. With all that running around I lose tons of calories, so I need to eat more.
I also have a very fast metabolic rate so that too contributes to my need for more calories. I cant think of any other reason, I just love being busy so I guess its also good that I love to eat, because if I were to ever go on a diet and keep the same exercise schedule, I would be a very weak person. I believe that my biggest weakness in my nutrition is my lack of fruits and veggies. I believe that if I were to increase my fruit and veggie intake, my energy, and health would go up.
I also feel if I increase fruit and veggie intake that my injury rate, and tiredness would greatly decrease. After improving my nutritional intake, I feel that I will improve my cardiovascular endurance, because I will be able to run more with my more energy. I feel my muscular strength and endurance will improve, because I will have more energy after practices to go and lift weights. Finally I feel that I will have a better lean body composition, because my body fat will decrease and my muscles will increase.
After reviewing my results one last time, I found that overall Im am a healthy person. Although I know there will always be room for improvement, I feel that as of right now Im heading down the right road in nutrition. Now that weve started the physical fitness unit I feel that I will be able to test my theories, of how to improve my nutritional behaviors, as I work out. I will probably learn even more ways of improving my lifestyles, and hopefully all this information will one day lead my to reach my optimum health.
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