Food journal
In a food journal, recording of food to take for a given period is critical to help a person keep track of calorie consumption. This is one of the ways of healthy consumption since everything is in the right proportion depending on the records of the food journal. Proper nutrition and exercise are essential in that they redu8ce calories in the body. This reduces the chances of heart diseases and other conditions that are a result of excess fat and calories in the body. Proper nutrition ensures that the body is healthy (Gunderson, 2013, p. 5). This is by consuming all three types of food. The three types of food serve different purposes in the body. That is why it is vital to consume all of them in every meal. Carbohydrates are energy-giving foods, which are necessary to carry out everyday activities. Proteins are bodybuilding foods while vitamins are protective foods. Vitamins protect the body from illness unless the body cannot take it anymore.
Analyzing the first two weeks
The nutritionists recommend that a person should exercise 150 minutes every week if not more (Sizer & Whitney, 201, pp. 17-25). This is hard bearing in mind that the distance to college is quite a stretch so driving there is necessary. The activities in college require students to do them while sitting. This means that there is barely any time to exercise apart from when at home in the evenings and over the weekends.
The grains should be 6 oz in a day, which is okay since I take a plate of cereals and milk in the morning before leaving. The milk is inadequate because its recommendation is 3 cups every day yet I take one cup (Sizer & Whitney, 2011, p.30).
The lunch break is usually hectic for me, and since the afternoon lessons are quite involving, I prefer to take light food like vegetables and fruits. I take a cup of vegetables, which contains 300 calories a cup of fruit salad, which contains 250 calories. This is inadequate since it should be 21/2 cups of vegetables and 2 cups of fruits.
Nursing courses are extremely involving. I have many assignments to do when I get home. This means that I do not have enough time to cook. I order take-out and mostly pizza or chicken burgers. Dairy products in a day should be two cups, for me to be full I have to finish the big slices of pizza, which contain 3000 calories yet the maximum in a day should be 2000 calories (Whitney & Rolfes, 2011, pp.45-56). Milk is good since it contains calcium, but I do not take it adequately. Fruits are good since they contain vitamin C, but I should increase the quantity so are the vegetables, which contain vitamin K. Getting enough sunlight for vitamin D is also good for the body. My intake of pizza and other take-outs for dinner is what is making me obese. Obesity is truly dangerous because it increases the chances of heart disease, hypertension, and diabetes, which I already have (Webb & Whitney, 2012, p.58).
New plan
The three dietary habits that I have, do not include, three types of food in the three meals in a day. Failure to take enough food at lunch and taking food rich in excess calories for dinner poses a great threat to a person’s health. These poor eating habits are putting my health at a greater risk bearing in mind that I am obese and a diabetic patient (Webb & Whitney, 2012, p.67).
Taking fruits, vegetables, and milk are good for the health, most of all the fruits and vegetables. They protect the body from diseases. Making a food journal will help me keep track of the foods I eat in a day. Early morning exercise and breakfast containing the three food types are essential to get enough strength for the day. I can still eat healthy food from the three types of food only that they should be in small proportions. For the dinner, I should create time to cook different types of meals, contain the three types of food, getting a recipe book will help in preparing different meals (Leach, et al, 2013, p. 346).
Short-term goals for improving my eating habits are availing the three types of food at home to ensure that I do not lack anything during meals. This will enable me to eat a healthy meal. The other goal is to hang out with friends who think about their health, and they eat healthy foods while in college (Webb & Whitney, 2012, p. 72).
Long-term goals include ensuring that I avoid take-outs as much as possible unless it is an occasion and I cannot avoid it. The other goal is to make cooking a hobby. This will make me gain interest in homemade food and stop taking fast food (Gunderson, 2013, p.74).
My short-term physical activities goal is to ensure that I exercise every morning. On the other hand, my long-term physical exercise goal is to invite my neighbors to join me in the morning race in order to make it enjoyable and fun.
Modifications
The journal plan has made me change my eating habits and especially dinner. I weigh 80-kilo grams up from 100-kilo grams. The exercises are making me feel ready to learn in the morning especially after a hot shower immediately after the morning exercise. If the eating habit and the exercise continue, it will be enough for me to stop being obese and hence reduce health risks like heart conditions (Gunderson, 2013, p.77).
In conclusion, eating healthy and exercising is vital because of health issues. If I kept track of my eating habits, I would not be obese or diabetic. Changing the food journal after every month will help in changing the diets and especially the dinner. This will improve my health.
References
Gunderson, M. (2013). The food journal of Lewis & Clark: Recipes for an expedition. Yankton, S.D: History Cooks Press.
Leach, R. M., Brotherton, A., Stroud, M., & Thompson, R. (2013). Nutrition and fluid balance must be taken seriously. BMJ: British Medical Journal, 346
Sizer, F. S., Piché, L. A., & Whitney, E. N. (2012). Nutrition: Concepts and controversies. Toronto: Nelson Education Publishers.
Webb, F. S., & Whitney, E. N. (2012). Nutrition: Concepts and controversies. Belmont, Calif: Wadsworth Cengage Learning Publishers.
Whitney, E. N., & Rolfes, S. R. (2011). Understanding the nutrition. Australia: Wadsworth, Cengage Learning publishers.