Day Diet Nutrient Project

An individual is required to make a plan on their daily diet. This is because it helps them to balance their meal and remain healthy and fit. The diet chart is prepared for 7 days and it includes nutrients and calories detail for body that is required for boosting metabolism.

Day diet nutrient Project
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Table of Contents
INTRODUCTION...........................................................................................................................3
BODY..............................................................................................................................................3
Three topics.................................................................................................................................3
Diet chart.....................................................................................................................................4
CONCLUSION................................................................................................................................6
REFERENCES................................................................................................................................7
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INTRODUCTION
An individual is required to make a plan on their daily diet. This is because it helps them to
balance their meal and remain healthy and fit. The diet chart is prepared for 7 days and it
includes nutrients and calories detail for body that is required for boosting metabolism. Also, the
plan helps in balancing health status and maintaining lifestyle (Castrogiovanni and et.al., 2018).
With that it becomes easy to maintain healthy well being.
The report will describe about 3 topics and reflection about 7 days diet chart. Besides that, it
will discuss about My plate website usefulness to patients.
BODY
Three topics
The Vegan Diet
It is a plant based diet which excludes all the animal products like meat, diary, and eggs.
Plenty of fruits, vegetables, beans, nuts and seeds are added in this diet which provide with large
number of vitamins, minerals, healthy fats and proteins. The plant provide with plant proteins
which are broken down into some essential amino acids which are not produced by the body.
These amino acids are used by the body to make its own proteins. There are many health benefits
of flowing this diet if it is done right.
 Promotes weight loss
 Lowers the cholesterol levels and thus help in reducing the risks related to heart diseases
 Lower the chance of getting some specific types of cancer like colon cancer
 Lowers the A1C levels which help in managing diabetes
Low Carb Diet
A low carb diet excludes carbohydrates which are found in sugary foods, pasta and bread.
And includes high protein, fats and healthy vegetables in the diet (Harrison and Atan, 2019).
Health benefits are:
 Reduce weight much faster than the other diets.
 Drastically reduce the risk of heart disease and type 2 diabetes
 Reduce fats which are harmful for the body like subcutaneous and visceral fat
 Triglycerides are fat molecules which circulate in the bloodstream and can cause
strong heart disease risk factor, which can be reduced by the low carb diet.
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 Increases the high-density lipoprotein (HDL) which is considered good cholesterol,
and lowers the bad LDL.
Ultra Low Fat Diet
The ultra low fact diet include 10 percent or fewer calories than fat, low protein, high
carbs. The diet is mainly plant-based. High fat plant foods such as extra virgin oil, nuts and
avocados are excluded.
Health benefits:
1) Improve risk factors for heart disease like high blood pressure, high blood cholesterol,
high C-reactive protein which is a marker for inflammation
2) Leads to an improvement in type 2 diabetes
3) Benefits the people suffering from obesity (Lesser and et.al., 2017)
4) Slow the process in people suffering from multiple sclerosis (MS) which is autoimmune
disease that effect the brain, spinal cord and optic nerves of the eyes.
Diet chart
Break fast Snack Lunch Snack Dinner
Sunday Bread 1 egg 1 chicken
breast
Beans Rice
Monday Milk 1 egg and
1 apple
Rice Tomato
soup
Mashed
potato
Tuesday Grapes Soy beans Meat 1 apple
and 1 egg
Rice
Wednesday 1
pancake
1 egg Beans and
peas and
fruits
Wheat
bread
1 cup milk
and rice
Thursday Bread 1 egg 1 chicken
breast
Beans Rice
Friday Milk 1 egg and
1 apple
Rice Tomato
soup
Mashed
potato
Saturday Bread and 1 egg Meat Beans 1 Chicken
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milk breast
Reflection-
From the chart I found that I was eating various food in fruits and vegies. Here, I eat 1
small apple daily that is raw. So, it counts for half cup. Also, I eat 1 cup grapes twice a day that
is 32 seedless grapes. After lunch I eat banana 1 cup sliced. In vegetable I found that I require at
least 6 cups of red and orange vegetable in week. Also, 2 cups of peas, beans and lentils and
starchy vegetable of 6 cups. So, I found that in breakfast I drink 1 cup of tomato soup. Also, in
snacks on alternate days I eat 1 cup strips carrot. In beans and peas I intake 1 cup cooked
soybeans in dinner. I eat on Sunday 1 cup white mashed potato. I analysed that I need daily 8 oz-
equiv grains (Roddy and Fautsch, 2020). Thus, in snacks and breakfast I intake 2 regular slice of
wheat bread. Also, I take 2 small pancake of 3 diameter. In lunch I intake 1 cup cooked rice
daily. The protein daily intake of mine is 5 and half oz- equiv. As per my diet plan, I take 1 egg
daily in 3 snacks. Also, in dinner 1 ounce cooked chicken in 2 times a week. I intake 1 ounce
cook meat in once in a week in lunch. In dinner I intake 1 cup split pea soup that is 1 oz- equiv.
In dairy products the daily requirement of mine is 3 cups. I intake daily 1 cup milk after dinner.
Sometimes, I eat one- third shredded cheese in breakfast by putting it on bread. In snack I intake
milk based dessert that is 1 cup frozen yogurt.
Thus, I found that I am missing some nutrients in my diet plan. I need to intake more
fruits in lunch. Also, I need to intake more vegetables in dinner so that I can gain more nutrients.
This will help me in healthy eating. Besides I need to reduce intake of chicken and meat items in
lunch and dinner.
My plate website helpful- Here, I found that My plate website was highly useful as it helped in
giving brief info about what type of diet is to be taken. Also, it provided info about nutrients and
proteins that different types of fruits and vegetables includes. So, on basis of that it becomes easy
to select particular fruit and vegetables for own diet. I will refer this website to patient so that
they are able to make their own diet plan. It will enable them to maintain their healthy diet.
Along with that, patient can easily track their intake of food and physical exercise (Bodnar and
et.al., 2020). The website also shows how much calories to be taken in single day.
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CONCLUSION
It can be concluded that diet plan consists of variety of food products to be eaten along with
its nutrients and calories level. There are various types of diet plan such as vegan, low carb, etc.
It depends on patient needs that what type of plan is to be developed.
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REFERENCES
Books and journals
Bodnar, H., and et.al., 2020. Vulnerability to diet-induced obesity is associated with greater food
priming-induced reinstatement of palatable food seeking. Physiology & behavior, 213,
p.112730.
Castrogiovanni, P., and et.al., 2018. Fasting and fast food diet play an opposite role in mice brain
aging. Molecular neurobiology, 55(8), pp.6881-6893.
Harrison, R. and Atan, D., 2019. Blindness caused by a junk food diet. Annals of internal
medicine, 171(11), pp.859-861.
Lesser, E.N. and et.al., 2017. The impact of a junk-food diet during development on
‘wanting’and ‘liking’. Behavioural brain research, 317, pp.163-178.
Roddy, G.W. and Fautsch, M.P., 2020. Diet mimicking “fast food” causes structural changes to
the retina relevant to age-related macular degeneration. Current eye research, 45(6),
pp.726-732.
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