Healthy Eating

Maintaining a healthy lifestyle is not only a necessity for a longer life, but it will also guarantee a consistent energy flow. In this day and age, nutrition has been lax and the repercussions are evident in international obesity rates, health problems, and causes for death. Therefore, maintaining a nourishing routine can be the key to healthier and more successful life.

According to my personalized www.mypyramidtracker.gov my current height is 5.5 feet (167 cm) and my weight is 111 lbs. (50 kilo). (Please review my intake chart versus recommendation on the next page.) Due to the fact that I attempt to regularly record my food intake, I on average consume around 1,200 to 1,500 calories a day. The recommended calorie range suggested by www.mypyramidtracker.gov is of 1,800 calories. It is evident that the loss of 300 to 600 calories could be an explanation in my fatigue crash early in the evening. Also, according to my pyramid the reduction of calories could also result in weight loss; as I am currently in very good shape the loss of any more weight could lower my body mass index rate.

According to my pyramid, my average protein & carbohydrate levels are slightly above the recommendation. However, my fiber intake is less than half and my fat intake is almost more than half of the suggested range. Although I am not consuming a large amount of unhealthy foods, sugar is my weakness; my healthy nutrient advisable range is very unbalanced. As a hypoglycemic my food choices can, and do, affect my health and daily energy levels.

Nutrient

Your Intake Recommendation or

Acceptable Range

Food Energy/Total Calories (kcals)

1263 1800

Protein (gm)

51 46

Carbohydrate (gm)

154 130

Total Fiber (gm)

11 25

Total Fat (gm)

51.2 28.1 - 49.1

Saturated Fat (gm)

22.6 < 14

Monounsaturated Fat (gm)

17 **

Polyunsaturated Fat (gm)

7 **

Linoleic (omega 6) (gm)

6.5 12

Alpha Linolenic (omega 3) (gm)

0.9 1.1

Cholesterol (mg)

129 < 300

Vitamin A (mcg RAE)

520.2 700

Vitamin C (mg)

60 75

Vitamin E (mg a-TE)

2.2 15

Thiamin (mg)

1.4 1.1

Riboflavin (mg)

2.1 1.1

Niacin (mg)

19.9 14

Folate (mcg, DFE)

231.3 400

Vitamin B6 (mg)

0.9 1.3

Vitamin B12 (mcg)

2.6 2.4

Calcium (mg)

1165.9 1000

Phosphorus (mg)

1008.8 700

Magnesium (mg)

298.8 310

Iron (mg)

7.8 18

Zinc (mg)

6.4 8

Selenium (mcg)

63.9 55

Potassium (mg)

1897 4700

Sodium (mg)

3154 1500 - 2300

Taking hypoglycemia into account, this could explain my crashing fatigue during the early evening, my tendency to get sick quicker than others, irregular shaking fits due to lack of nourishing energy, and occasional thinking blocks while working. Numerous excuses can be offered for the lack of self вЂ" care. However, one stands out over the others; this allows me to ignore a wise and healthier lifestyle, and that is taking time to plan a menu ahead of time.

My personality allows me to keep busy and constantly working on personal projects. I tend to have the inability to relax and take a few minutes for myself. Thus explains, but does not justify, my current eating habits. My current eating routine on a daily basis is:

7 a.m. Breakfast: 2 Cups of coffee & a fruit of some kind (easy to carry kinds)

11 a.m. Snack: Either another cup of coffee or a small snack which could be healthy or unhealthy, depending on my mood.

3 p.m. Lunch: This is usually my large meal and is rich in nutrients. I do not opt for junk food rather I sit down to a nice, healthy, and filling lunch

9 p.m. Dinner: Due to my husband getting off late and us agreeing to eat together I regularly create a salad (pasta, cabbage, or lettuce based) with sandwich fixings. This plan is light and simple as I am usually still somewhat stuffed from lunch.

In retrospect, I am eating only two proper meals a day and instead of feeding my hunger I suppress the need to stop and take a break by drinking coffee, eating a small snack and assuring myself that this is enough. Or else, I end up gorging myself so much during lunch that I eat like a bird during dinner. The best proposal I would suggest for myself would be the six small meals a day plan that can be prepared the night before and eaten on the run.

Therefore, it is suggested that I completely eliminate caffeine as a meal substitute or an energy booster and depend on nutritional meals to provide that enhancement. The following meal schedule is one that I created over a year ago while I was working three jobs; I realized the importance of wholesome eating in order to excel in