48-Hour Food Account: Balancing Diet for Health & Weight Control - Essay Sample

Introduction

Diet management is a critical element towards control of weight and general health of an individual. The body mostly depends on the type of food a person consumes to complement the nutrients it fails to produce. The variety of foods a person has consumed reflects his or her general appearance; hence, "you are what you eat" is a correct say (Nieman, David, and Lee 7). In an attempt to track my forty-eight-hour food account, I noted I knew very little when it comes to having a balanced and healthy diet. I have over time consumed large volumes of nutrients at the expense of others. As a young twenty-year-old female, I realized my food consumption is a little bit different from males (Schwingshackl, Bogensberger, and Hoffmann 3). Through food tracking, I have been enlightened about the types of foods to take. The meals include consumption of two thousand calories each day, 100 grams of proteins and considerate amount of vitamins to boost my body immune. On top of the food diet, I also intend to have one hundred and twenty minutes a week of vigorous exercise to help burn the fats that could have accumulated in my body.

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In keeping track of food, one can be a hectic task if an individual is not diet conscious. Since my childhood, I realized I have been consuming over the required intake of different food nutrients every day (Nieman et al. 5). For my enhanced food tracking plan, I selected different foods that could be of help in managing my weight and health. I choose four ounces of foods rich in protein, three cups of vegetables every day, five ounces of grains, one and a half cups of dairy, five tablespoons of fats, one cup of dairy a day, and raw fruit juice. Upon keen analysis of my scheduled diet, I realized I had been missing fruits and vegetables.

Day One

Concerning my scheduled diet plan, the first day was quite hard as I like sugary snacks, which I realized were too much consumption of them is unhealthy for my body. For my breakfast, I took light foods which involved green tea, sandwiched bread, and fry eggs. For my lunch, I had kales, fried fish, and two pieces of avocado. I took two glasses of water after thirty minutes of eating my dinner. I successfully managed to refrain from salty foods as they contain high volumes of sodium that is unhealthy for my body. Before dinner, I had a twenty-one-minute session of thorough exercise to flex my muscles before taking a cold shower (Schwingshackl et al. 4). For my dinner, I made fresh chicken cob and rice. I topped up with two bananas.

Day Two

On my second day, I began my day with light exercises, which lasted for half an hour. For my breakfast, I took savory oatmeal, egg sandwich, and light cereals. I preferred eating light foods to keep me in motion to work my duties smoothly. I also decided to eat late light lunch, which consisted of black beans, cheese, and tomatoes. I also took vegetables and rice for my dinner before eating two oranges.

Two-Day Diet Plan

Conclusion

The diet plan has helped me reduce too much consumption of unhealthy sugary foods. Doing continuous exercises helps in reducing weight hence maintaining a healthy lifestyle and weight management.

Works Cited

Nieman, David C., and R. Lee. Nutritional assessment. McGraw-Hill Education, 2019. Accessed from https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.researchgate.net/publication/293190608_Nutritional_assessment_and_intervention_in_a_pediatric_oncology_unit&ved=2ahUKEwiE8vC72ovjAhURmBQKHWL3AQkQFjAHegQICBAB&usg=AOvVaw0nJgKFu1ydRrXjjoOlja3d

Schwingshackl, Lukas, Berit Bogensberger, and Georg Hoffmann. "Diet quality as assessed by the healthy eating index, alternate healthy eating index, dietary approaches to stop hypertension score, and health outcomes: an updated systematic review and meta-analysis of cohort studies." Journal of the Academy of Nutrition and Dietetics 118.1 (2018): 74-100 vol. 118, no. 1, 2018, doi:10.1016/j.jand.2017.08.024. Accessed from https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.researchgate.net/publication/320669336_Diet_Quality_as_Assessed_by_the_Healthy_Eating_Index_Alternate_Healthy_Eating_Index_Dietary_Approaches_to_Stop_Hypertension_Score_and_Health_Outcomes_An_Updated_Systematic_Review_and_Meta-Analysis_of_&ved=2ahUKEwi90Jb52ovjAhXdAGMBHf-lDYoQFjABegQIAxAB&usg=AOvVaw0GJMCr6500N1NYhqVAumX3