Daily routines are necessary for a healthy diet and body. Having a consistent routine will greatly reduce the chance of a person having high blood pressure, weak bones, unhealthy cholesterol levels and weight gain. By having a regular routine will help your body be capable of being active. Daily routines should include a balance of fruits, vegetables, meat and dairy products. Without all of these food groups being consumed on a regular basis, your body will not function properly. Symptoms of an unhealthy body could be excessive tiredness, fluctuating weight and immune system crashes.
I found information that showed what my daily nutrition intake should be. I found the correct data I would need to base my intake on height, weight and age. I found that if I weighed 111 lbs. or lower, I would be considered underweight. If I weighed 150 lbs. or higher, I would be considered overweight for my age. I weigh 119.6 pounds, so it categorized me in the normal weight range for my age.
Most nutritional data is based on a 2,000 calorie intake diet. For me to fulfill that necessity, I would have to eat a balanced diet of grains, fruits, vegetables, dairy products, meats and beans, and even fats and oils for a obtain a healthy body. The recommendation for each category is the following:
Grains: My diet should include six ounces from the entire grains group, three ounces of which being whole grain. One ounce is equivalent to a slice of bread, a roll or biscuit and is also equivalent to five small crackers. Sources of whole grains are in breads, cereals, rice and pastas. Grains are an excellent source of folic acid, magnesium and zinc.
Vegetables: At least 2 ½ cups of vegetables are required in a balanced diet. Vegetables are a great source for the body to get vitamins, such as vitamin A, vitamin C, zinc, potassium, protein and calcium. Sources of vegetables would be dark green or leafy varieties of lettuce or kale, carrots, green beans, peas and all other vegetables.
Fruits: From the varieties of frozen, fresh, dried and canned. At least two cups of fruit are required daily for a healthy body. The vitamins in fruit mostly contain of vitamin C, but fruit also has vitamin A as well. Sources of fruit are melons, berries and citrus fruits such as apples, oranges and grapefruit.
Dairy Products: My body needs a balance of different dairy products to keep my bones and muscles working healthy and properly. Three cups of dairy products are needed each day from a variety of milks, cheese, yogurts, and even ice-cream. Here are some ideas on how you can balance all of these choices in which your body will receive the nutrition it needs: one cup of milk, eight ounces of yogurt, 1 – 1 ½ ounces of natural cheese, two ounces of processed cheese and/or 1/3 cup of shredded cheese.
Meats and Beans: Food in this group are filled with many different sources of nutrients such as protein, niacin, vitamin B6, vitamin B12, iron, phosphorus and zinc. It is important to eat at least 5 ½ ounces from the entire group. Low fat meats are always a healthy choice, fish for example is a great low fat meat and gives your body the nutrients it needs. Other sources of nutrition from the meat and beans category are poultry, eggs, dry beans and peas and even some nuts and seeds.
Fats and Oils: Lastly is fats and oils. I have to include this category in my diet because they provide the essential fatty acids to a balanced diet. Most of this source gets to your body through other foods you eat. Any extra fats and oils such as candy, pastries and other sweets of that nature should be consumed sparingly. Sources of fats and oils that can be used in the everyday food that I eat could be butter, margarine, shortening, animal fats, vegetable oil and nut oil. Hint: Use vegetable oils such as canola or olive oil, also choose fat sources with no trans-fat.
Upon going over the foods I have consumed over the last two weeks (see here), I realized there are areas I need to do better in. I don’t eat enough fruits and vegetables, I eat about 1/3 of the suggested amount. I also have a weakness for McDonalds® french-fries and Dr. Pepper®, which I consume about once or twice a week! I am not even sure if I can include these two foods on the food pyramid, so I should probably ease-up on my cravings. Our family doesn’t go out to eat very much and my mom provides us with a balanced diet and good nutritious homemade meals most of the time. Overall, if I eat more fruits and vegetables and continue to eat healthy I will hopefully prevent high blood pressure, weak bones and unhealthy cholesterol levels in the future.