My Healthy Eating Plan, Essay Example

Introduction

Over the course of this project many aspects of my health and diet were deconstructed, reviewed and analyzed which leads to areas of my health and diet where I want to make changes.  Many dietary food choices I was making were not made using health and well-being as a consideration but were made based on taste, value and accessibility.  With the use of this tool I have greater insight into my personal diet choices which impact my energy levels today as well as my health in the future.  Osteoporosis and high-blood pressure are the two areas I can mitigate the risk of disease by changing my diet.  Although it is not guaranteed that I will not become a victim of either, I can make a personal effort to limit my risk.

Health and Nutrition Problems

Osteoporosis is a bone disease due to the reduction in the bone mineral density leading to increased risks of fracture (Wright & Pizzorno, 2011).  Osteoporosis risks can be reduced in many ways including medication and lifestyle changes.  Nutritional deficiencies, smoking, alcohol consumption and genetics are all risk factors for the disease.  Since I cannot control my genetics composition I will focus on my diet facilitation with the MyPyramid Tracker tool to ensure I am getting the correct amount of vitamins and minerals for proper health.

I am also going to couple my dietary changes to impact my potential for high blood pressure or hypertension which leads to stroke and heart disease.  As general practice the best way to prevent hypertension is weight reduction through aerobic exercises coupled with a low sodium diet.  Hypertension runs through my family and with the view into my dietary status I will be able to make the appropriate changes so that I do not follow the same path into hypertension.

Osteoporosis and high blood pressure can be prevented to a certain extent through physical exercise, proper diet choices and limiting my discretionary calories (solid fats, added sugars, and alcohol) and abstaining from tobacco use.  My current overall health is in good shape and hopefully with the preemptive efforts to thwart these two diseases I will be able to maintain my heath with exercise and diet.

Nutritional and Physical Goals, Measurements and Setbacks

In order to meet a strategic vision a person must have goals, objectives and checkpoints along the way to ensure the proper course is being followed.  To reach my overall vision of limiting my probability of osteoporosis and hypertension I need to have certain nutritional and physical goals set.  First I will discuss my nutritional goals.

The appropriate nutrition for each person can vary due to the outcome each person wants.  My goal is to increase areas that are deficient in calcium and overburdened by sodium.  Through this project I found that making a simple fruit smoothie accomplishes both of these goals.  By combining the nutrient rich base of milk to frozen or fresh fruit I gather my daily need for calcium as well as increase my nutrients of potassium, magnesium and fiber, all of which promote a healthy cardiovascular system.  I also will need to reduce the amount of sodium I intake daily.  My goal is to limit my exposure to fast food restaurants and feel my cravings with healthier choices such as apples or carrots.

Coupling exercise with proper diet choices will help with the reduction of blood pressure and help prevent associated diseases such as heart disease, stroke or arterial congestion.  My objective for this is to walk 30 minutes per day for the first two weeks then start alternating jogging and running as a 50/50 mix for the next month ultimately leading up to a 30 minute jog.

My second physical goal is to run in a sanctioned race.  This objective will give me something to work towards and I plan to run in a race that benefits either osteoporosis or heart disease.

With each goal there has to be a way to measure the success.  For my nutritional goals I will utilize the MyPyramid Tracker to track and review the nutritional intake of the foods I am consuming.  My physical activity will also be tracked with a log and an application on my phone that records time and distance.  My workout sessions will lead up to the big event of a 5K run.

Potential setbacks for the nutritional portion would include self-control and diet management.   Resisting the temptation for taste over function will be daunting initially until I am fully trained on how to avoid these pitfalls.  This will be overcome by taking measured steps toward change and not implementing a complete 180 degree change from my current habits.  Small incremental steps will provide enough change to make an impact while limiting the potential for a dietary relapse.  With any dramatic change comes risk of failure.  Changing my exercise habits will involve time management and motivation to get out and complete the 30 minutes workout sessions.  Having a firm date for the race will keep me on track provide the motivation to workout daily.

Effectiveness and Risks for Not

A poor diet can lead to obesity, hypertension, diabetes, osteoporosis, heart conditions and many other health related issues.  The effectiveness of my goals to increase my nutritional value of my food choices and increase my physical activity coincide with the American Journal of Health Promotion’s study on the potential benefits for reduction of certain foods and a balanced diet and lifestyle.  Monitoring and maintaining my diet and physical fitness are key factors that I can control to effectively impact my current and future health.  If I do not take action now to keep tabs on my diet and exercise I may run the risk of increased contraction of osteoporosis and hypertension.

References

Wright, J., & Pizzorno, L. (2011). Your bones: how you can prevent osteoporosis & have strong bones for life naturally . (1 ed., pp. 128-133). Axios Press.Retrieved from http://books.google.com/books/feeds/volumes?q=1607660075

Chandler, S., (2011). Why is too much phosphorus in the diet bad for you? Retrieved from http://www.livestrong.com/article/419821-why-is-too-much-phosphorus-in-the-diet-bad-for-you/#ixzz1bKrL75Dphttp://www.livestrong.com/article/419821-why-is-too-much-phosphorus-in-the-diet-bad-for-you

Dall, Timothy. “Potential health benefits and medical cost savings from calorie, sodium and saturated fat reductions in american diet.”American Journal of Health Promotion. (2009): 1-12. Print.

Lieberman, H., & Bruning, N. P. (2007). The real vitamin and mineral book, the definitive guide to designing your personal supplement program. Avery Pub Group. Retrieved from http://books.google.com/books/feeds/volumes?q=158333274X

United States Department of Agriculture, (2011). Mypyramid tracker. Retrieved from www.mypyramidtracker.gov