Health 230: Food Nutrition, Wellness Profile & Health Analysis

This report presents a comprehensive analysis of an individual's health and dietary habits based on a 2-day food diary, utilizing resources like ChooseMyPlate.gov to generate a nutrient report. The analysis covers weekday and weekend eating patterns, revealing discrepancies in calorie intake and nutrient consumption compared to recommended values. The individual expresses concerns about potential risks for diabetes and heart disease due to a sedentary lifestyle, high blood pressure, and family history. The report identifies areas for improvement, such as increasing the consumption of green vegetables and refined grains, reducing added sugars and solid fats, and incorporating regular physical activity. The action plan includes modifying food preparation habits, seeking dietician advice, and building a social support system for motivation. Ultimately, the nutrient report serves as a valuable tool for promoting positive behavioral changes and sustaining good health in the future.

Running head: FOOD NUTRITION
Food nutrition
Name of the student:
Name of the University:
Author’s note

1FOOD NUTRITION
Introduction:
The paper provides a summary of my health based on the experience of using a 2 day
food diary to take out a nutrient report. The nutrient report gives an idea about my calorie intake
compared to the recommended amount and intake of various nutrients compared to
recommended value. The analysis and evaluation gives an insight into any changes in daily
eating habits and recommends changes in lifestyle to maintain a healthy weight.
Analysis and evaluation of the nutrient report and food diary:
I suspect that I might be at risk of developing diabetes and heart disease in the future. I
have this feeling because I feel very lethargic all the time and engage in less amount of physical
activity. On visit to the local pharmacy, I found my blood pressure was 150/ 100. The normal
values is 120/80 and my value thus indicates that I was hypertensive. Booth et al. suggest lack of
sufficient physical inactivity as the main cause of chronic diseases and evidence has also
provided that sedentary individuals have higher body mass index (BMI), waist circumference
and higher systolic blood pressure compared to those who are physically active. Sedentary
people have worsening inflammatory and insulin resistance profile (León-Latre). Hence, as I
also lead a sedentary life, I feel that I am vulnerable to many chronic diseases. I feel that I might
be at risk of developing diabetes because of genetic factors as my father was also an obese
diabetic patient. Family history of diabetes is associated with many metabolic abnormalities and
it elevates the risk of type 2 diabetes (Overvad, Kim). Hence, modifying my lifestyle will be
important for me.
My daily food habits might also be the reason for hypertension and my tendency to gain
weight. As I was not sure whether I take a healthy diet with recommended nutrient or not, I

2FOOD NUTRITION
decided to get my nutrient report the c website. It is a useful website that gives guidance
regarding healthy diet and provides useful information about nutrients and health benefits of
each group. I had prepared my food diary for a week day (28.06.2018) and a week end
(30.06.2018). The calorie report for weekday revealed that I take lesser amount of calories than
required. My calorie goal was 2000 however based on my food diary for a weekday, my total
caloric intake was 1514 calories. On review of calorie report for each food, I found that I take
lesser amount of green vegetables than required per week. I did not took added sugar or
saturated fat large than the target amount. Despite this, I am gaining weight. My BMI value is 30
and the BMI range for normal weight is 18.5kg/m2. Thus, I think I need to change my lifestyle
and engage in physical activity at least for 30 minutes every day. I also aim to include more of
green vegetables in my diet because fruits and vegetables are parts of healthy eating plan. Using
more fruits and vegetables may not only help to control weight but also reduce risk of chronic
diseases (Randhawa).
I also checked my calorie intake and took out the nutrient report for the type of foods and
quantities that I eat on weekend day (30.06.2018). The surprising thing was that I found that on
weekends I overindulged in rich food. My calorie intake target was 2000 however on weekends I
found that my total calorie intake became 2767 calories. The review and feedback received on
the report revealed that I need to take more of refined grains and green vegetables. I consumed
peanut butter soup. However, my intake of dark green, red and orange vegetables were not in
recommended amount. Based on the review of the calorie report, my action plan is to change my
eating habit. I aim to modify my food preparing habits and focus on eating those foods that
provide fewer calories but more nutrients. As I am gaining weight, I also plan to eat less added
sugars and solid fats. I will try to avoid high calorie food or take it in lesser amounts than

3FOOD NUTRITION
previously. Consumption of high calorific food is the main reason for high incidence of obesity
(Arena et al.). Hence, changing my food eating habit might help me to lead a healthy lifestyle
without any illness or health issues.
Based on the analysis of nutrient report, it has been found that my consumption of grains
are at normal level, but overall consumption of green vegetables is not adequate There is a need
to balance intakes of protein rich foods and green vegetables too. Although consuming more
calories is the reason for weight gain issues initially, however decreasing calorific intake is not
the only solution. To control my weight, I need to maintain loss of weight for long term and
bring many behavioural changes too. For example, to maintain loss of weight, I will consult
dietician regarding the types of foods that I should consume and the extent to which I can
overindulge without any harm. Balancing food intake along with adequate amount of physical
exercise will also be necessary (Benton and Hayley). Hence, to motivate myself to engage in
physical activity and exercise on a daily basis, I would like to take social support so that I get the
motivation to maintain active lifestyle for long term period. I would like to learn about daily
exercising and physical activity that I can engage in to maintain healthy lifestyle and reduce risk
of diabetes and other disease.
Conclusion:
The activity of completing a nutrient report based on my food diary was a useful
experience as it helped me to understand that my food eating habits are not appropriate as per
recommended nutrient requirement. The nutrient report has guided me to bring changes in my
food diary and adapt positive behaviour to sustain good health in the future.

4FOOD NUTRITION
References:
Arena, Ross, et al. "Healthy lifestyle interventions to combat noncommunicable disease—a
novel nonhierarchical connectivity model for key stakeholders: a policy statement from the
American Heart Association, European Society of Cardiology, European Association for
Cardiovascular Prevention and Rehabilitation, and American College of Preventive
Medicine." European heart journal 36.31 (2015): 2097-2109.
Benton, David, and Hayley A. Young. “Reducing Calorie Intake May Not Help You Lose Body
Weight.” Perspectives on Psychological Science 12.5 (2017): 703–714. PMC. Web. 4 July 2018.
Booth, Frank W., Christian K. Roberts, and Matthew J. Laye. "Lack of exercise is a major cause
of chronic diseases." Comprehensive Physiology 2.2 (2012): 1143.
León-Latre, M., Moreno-Franco, B., Andrés-Esteban, E. M., Ledesma, M., Laclaustra, M.,
Alcalde, V., ... & Casasnovas, J. A. (2014). Sedentary lifestyle and its relation to cardiovascular
risk factors, insulin resistance and inflammatory profile. Revista Española de Cardiología
(English Edition), 67(6), 449-455.
Overvad, Kim. "The link between family history and risk of type 2 diabetes is not explained by
anthropometric, lifestyle or genetic risk factors: the EPIC-InterAct study." Diabetologia56.1
(2013): 60-9.
Randhawa, Muhammad Atif, et al. "Green leafy vegetables: a health promoting
source." Handbook of fertility. 2015. 205-220.