Food and Nutrition: Importance of Adequate Nutrient and Fiber Consumption

Running head: FOOD AND NUTRITION
FOOD AND NUTRITION
Name of the Student:
Name of the University:
Author note:

1FOOD AND NUTRITION
The dietary habit which I wish to change is my inadequate nutrient consumption and low
fiber intake as per the daily dietary values recommended of consuming a 2000 calorie diet by the
American Dietetic Association and the Academy of Nutrition and Dietetics (Cohen et al., 2015).
Inadequate nutrient consumption will result in poor nutritional status, nutritional deficiencies,
loss of essential muscle and weakening of the immune system (Llanaj et al., 2018). A poor fiber
intake will result in severe constipation, cardiovascular diseases, diabetes, diverticulitis and
susceptibility of colon cancer acquisition (Fang et al., 2016). Hence, for these reasons I selected
to changed by existing behaviors of low food and fiber consumption.
Hence, by the end of three weeks I strive to consume the recommended 2000 kcal diet
consisting of Acceptable Macronutrient Distribution Range (AMDR) of 10-35% for protein, 45-
65% for carbohydrates and 20-35% for fat (Lee et al., 2015). I also strive to achieve the
recommended dietary fiber intake of 20-35 grams by the end of three weeks.
I will first aim to follow a fixed time to wake up so that I can consume a healthy
breakfast. Breakfast is an important meal of the day without way, one’s cognitive and
physiological functions are affected throughout the day and contribute to future development of
malnutrition and obesity (Chung et al., 2015). I will aim to consume a balanced diet containing
foods from all food groups of whole grains, fruits, vegetables, low fat dairy, lean meats and
unsaturated fats (Simpson, Le Couteur & Raubenheimer, 2015). To ensure I eat well despite my
hectic job, I will include small, frequent meals consisting of healthy, nutrient dense snacks such
as vegetable wraps and sandwiches, overnight oat puddings, fruit and nut trail mixed, rice bowls,
whole fruits and yogurt or low fat dairy smoothies – which are easy to prepare and carry and
whose ingredients I can pre-prepare the night before. To ensure that I do not skip meals, I will
seek to follow problem focused and time management strategies maintain a food diary and set