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Example research essay topic: Meals A Day Amounts Of Food - 1,864 words

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Behavior Change Improving My Overall Health The best solution for those who want to prevent health problems in the future is to follow a healthy diet as part of a healthy lifestyle. Diets significance in maintaining a healthy body and regulating nutrition balance within it, together with the prevention of coronary heart disease and cancer, is too important to be overlooked. Research in this field must continue in order to enhance our knowledge of the advantages and disadvantages of certain types of diets since it is a very crucial part of the maintaining healthy body. People should eat a well-balanced diet from a wide variety of foods in sufficient amounts to meet energy needs. Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a wide variety of foods without getting too many calories or too much of any one nutrient.

Because people need more than 40 different nutrients daily for good health, it is important to eat a variety of foods. No single food supplies them all. Diets that include a wide variety of foods not only reap the nutritional benefits, but may also help prevent disease and consequently live longer. Recent studies have found that people who ate wide varieties of foods had a lower risk of premature death than those who ate the same food year after year. Excess body fat increases the chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. Nevertheless, being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems.

Nevertheless, how is it possible to eat many different foods? Certainly, it becomes an easier task when a person is eating not once or twice a day, but six or even more times. The whole point is that an individual does not need to eat a lot. Moreover, it is even unnecessary, because healthy snack is positive for maintaining healthy diet.

Many people are mistaken that they should not eat a lot in order to be healthy. If a person eats three big meals a day, especially when he / she gets older, in most cases weight is gained. These people attempt to eat less; however, should they really limit the amounts of food consumed? The answer is negative, because there is a diet that allows an individual to consume as much of favorite meals as he / she wants. Skipping meals does not lead to weight loss. It leads to weight gain as your body is actually storing the fat that you consume during the one meal you are having in order to see it through to its next feed. (web) Therefore, the correct nutritional balance is of the great importance along with physical activities of different kinds.

People simply should not eat less; they just need to eat more frequently. Nibblers diet allows and individual to eat as much as he or she wants; however not once or twice a day, but six times. This diet is much better that conservative three-squares diet, because it easily allows to manage own weight and to improve overall health. According to Appleton (2002) Nibbling is the best way to eat. I dont mean fast food snacking. I mean eating small portions of healthy foods throughout the day.

Certainly, a simple change in number of meals per day will not make a big difference if the person would eat foods that are low in vitamins. Fat and fiber also play an important role in the nutrition balance. In order to maintain the correct balance the foods should be properly chosen and they should be regularly eaten six times a day spaced approximately 3 hours. I actually, regularly ate various foods when I just begun the diet and that was probably the main reason that positively affected my heals in the short period. The only difficulty I had starting this diet was because I was accustomed to eat less meals a day and also because I was busy to prepare a good meal for me that often. In my opinion, that is the single negative feature of nibblers diet.

Definitely, it is much easier to stop somewhere for 10 min. and eat big Mac and take one vitamin pill in the morning, rather then selecting different products and then preparing delicious meals, which will be rich with vitamins. Simply speaking, people are lazy and are convinced that everything will be fine if to take that pill in the morning. However, this might lead us the situation in the future, when people will eat who knows what. It is very important to control own health. I have attempted to follow this type of diet and actually I have noticed some positive changes.

What I really liked about having six small meals a day was that I never been hungry. Moreover, small snack was just enough for me to feel comfortable for several hours when I would have something new to eat. The most positive thing about experiencing such a diet is the variety of foods eaten. I can easily choose what will I have for my next snack; and usually I am not bored or tired of eating the same food because I ate various foods in small amounts, so that I was not hungry nether overate. Those were just my personal thoughts about the diet I was following. The best way to control body fat is by proper nutrition and regular exercise.

I started by calculating how many calories your body needs based on your current weight and activity level. The weight that is right for you depends on many factors including your sex, height, age and heredity. To improve eating habits, I first had to know what is wrong with them. It is useful to write down everything you eat for three days.

Then after analyzing the diet it becomes possible to see where you are eating foods that are high in fat and calories. I have compared what I usually eat to the recommended number of servings and made modifications to my diet that are consistent with healthy eating. (ttp: // web) This diet was very beneficial for my health. Before I started to follow it I had obtained some information from different sources. At the beginning I did not believe that just a change in number of meals per day would so favorably reflect on my health. Nibbling diet also lowers total blood cholesterol and LDL cholesterol and improves insulin sensitivity.

A person will notice benefits within weeks of initiating a nibbling style of eating. (Sommer, 1999) Nibbling, compared to gorging on big meals, helps to improve cholesterol metabolism and keep insulin levels low. (Sommer, 1999) Moreover, together with workouts this died had helped me to increase my muscle weight and to burn fat. In the beginning of my diet I did not believe that it would be possible to eat as much as I would like in order to be absolutely healthy and fit. I had found information that even it will be possible to eat more while getting leaner. A study from the University of Michigan School of Public Health found that women who divided their food intake into several little meals and snacks throughout the day were leaner, with less body fat, than were women who ate the same amount of calories, but packed them into two-or-three big meals. (Sommer, 1999) The secret of this diet is not adding more snacks to the usual diet, but to divide your current food intake into five-or-six little meals, while continuing to emphasize fiber and nutrients, and to de-emphasize fat, sugar and salt. How much you should eat depends on your calorie needs. Nutrition experts like the American Dietetic Association recommend that we eat a diet low in fat and high in complex carbohydrates.

Complex carbohydrates are foods such as pasta, rice, potatoes, and breads. Generally, nutritionists suggest that we consume no more than 30 percent to 35 percent of our calories as fat, at least 55 percent as carbohydrates, and the remainder as protein. The daily food selection for nibbling diet should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. Why nibbling helps weight management is poorly understood; one theory has it that dividing the same amount of calories into five-or-more little meals and snacks encourages the body to burn the food for immediate energy rather than store it in the hips and the thighs. (Sommer, 1999) When I started to observe nibbling diet, I was also very selective about foods. I have decided to make the list of all foods that are healthy and which I liked. Using the list enabled me to eat a variety of foods daily so that you can get the nutrients I needed according to the daily needs of an individual.

The basis of a healthful diet as shown in the list were foods from the grain products group, along with vegetables and fruits. I was limiting fats and sugars added in food preparation. When some time had elapsed and I already hade noticed positive changes in my health, suddenly I became tired to follow the list and to select different meals. Then I simply started to forget what I ate and how much did I eat. However, I believed in the information obtained from different articles, which were suggesting that I would remain healthy even if I will eat a lot. Indeed, I ate a lot, but did not gain fat.

That was certainly great. The nibbling diet really worked for me and I consider it one of the best diets available today. It has many different positive features. I liked about this diet that it does not limit amounts of food consumed, while it does not allow you to gain fat.

Your body simply burns the energy for instant use. Moreover, the body after each meal receives enough energy to be active. The only problem with six-meal diet is getting used to eat frequently. Sometimes it can be hard, because you are so busy that you simply forget about food and continue to do what you have. However, at a certain point you realize that the most important thing in the life is healthy body. That is why you should stop all your activities and have a small snack.

Another way of adjusting to this diet that I have discovered is not to allow eating a lot during one meal, but it is only necessary in the beginning, when eating six times a day is not your routine. Whet it actually becomes your routine, you will not limit yourself in the amounts of food consumed. Then you can be sure that you have healthy nutrition. Works Cited: What Does Your Body Need? (2001) Natural Health, web Sommer, E. (1999) The Nibblers Diet, web Schwartz, R. (1990) Diets Still Dont Work, Breakthrough Publishing, Houston Supper Supplements. (1998) Flex. pg. 221 - 222.

Vitamins (2002) Health & Wellbeing, web Meal Plan Six (2002) web Top Ten Dilemmas. Nibbling, web Appleton N. (2002) Nibbling, Grazing and Frequent Meals, web


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