Physical Activity and Beverage Intake – Food&Nutrition Example

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'Physical Activity and Beverage Intake' is a worthy example of a paper on food and nutrition.   What surprised you most about your nutrient analysis? From the information in the Nutrition Calc Plus report, the amounts of some of the nutrients are either below or above the recommended amounts. This raises concerns because the intake levels of the same nutrients appear to be at the recommended levels but the report indicates otherwise. The Nutrition Calc plus report recommends an increase in calorie intake of two thousand, nine hundred and twenty-six calories. The BMI from the report is 26.4 against a recommended normal of 18.5 to 25.

An increased intake of calories will result in weight gain thus increasing the BMI and thereby deviating it from the normal. The surprising recommendations are the recommended increase in calorie intake against an abnormal BMI but with increased physical activity. What areas are you meeting your recommended needs? The report indicates that the recommended intakes of several nutrients have been met. Some of these are basic components such as cholesterol, poly fats, mono fats, and water. Water is essential for cleaning the blood system and its availability has contributed to the recommended levels being met.

Intake of Vitamins B6, C and D are also at the recommended level as they are below the maximum recommended levels for an average adult of between nineteen and seventy years. Intake of minerals such as calcium, iron, phosphorus, and zinc are also below the recommended limits, according to the report. According to the report, there is no change in weight. The report also recommends a weight change, if any, of not more than 2lbs per week.

On this front, the change in weight is as per the recommendation.                       What areas do you need improvement? From the report, there is a need for improvement in several nutrient categories. Intake of vitamins and minerals should be improved to meet the recommended intakes. The intake of basic food components should also be improved. Foods rich in vitamin A, B1, B2 and B3 are required so as to meet the required DRI goals. However, care should be taken while choosing foods with these vitamins. This is to avoid increased intake of calories and fats which will have the effect of increasing body weight.   An increase in body weight will result in undesired BMI.

  There are some minerals that are in excess of the diets. The report recommends a reduction in intakes of these minerals as they could have detrimental effects on different functions of the body.     What changes can you make to help improve your diet and physical activity level overall? The current diet should be perfectly balanced so as to meet the recommended dietary intakes. Intake of foods rich in carbohydrates and fats should be reduced so as to bring the BMI to the normal range.

In order to strike this balance, the activity level should also be increased from the current low activity in the report. This can be done by walking at least for an hour daily and using the staircase instead of the elevator when going up in a building. This will help in burning out excess calories and eventually result in weight loss. Working out for at least 30 minutes every morning before going to college is also recommendable as it will also assist in increasing the activity levels.


USDA. "Dietary Guidelines for Americans." December 2010. CNPP. 5 February 2014 .
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