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essay范文 Food Journal
Contents
1. Introduction
2. Basic components of food consumption influencing a person’s health
3. Daily totals
4. Perspectives and recommendations
5. Conclusion
6. Bibliography
Introduction
Nowadays people are particularly concerned about the food they eat everyday and its quality. It is particularly important for well-developed countries where the problem of overeating and consumption of food of low quality resulted in the problem of obesity, which in some countries, for instance the US, has an epidemic character. Basically it is the result of several factors but the result is quite disturbing and nowadays it is obvious that it is necessary to be very careful about one’s diet and eating habits.
Naturally, on realizing the significance of the problem, it is necessary to start to look for solution immediately otherwise it will be too late. In such a situation numerous recommendations, which may be easily found in different reliable sources may be very helpful. In fact the main thing people has to know is the exact amount of substances and calories that a person needs per day. In other words everyone has to know his/her own optimum of food consumption and keep healthy diet, which would provide all essential nutrition elements a human organism needs that would provide an individual with a possibility to eat what he/she really needs to be healthy in sufficient, or in the cases of overeating moderate amount.
Basic components of food consumption influencing a person’s health
Generally speaking about human diet it is particularly important to realize that it should be balanced and adequate to human needs. At this respect it is very important to realize what constitute the products we regularly eat and what elements are useful and what are harmful for our health for the more we know about the food and its influence on our health the more effective our diet may be. Consequently it is particularly important to realize what effect each major element, which may be found in the products we eat, produce on our health.
In fact nowadays there are a lot of recommendations, which concern the diets that help people to balance their nutrition. Many of them are based on consumption of certain elements, which are concerned useful and limitation of the products, which are concerned to be harmful for human health. Among numerous diets carbohydrate diets become more and more popular and their developers estimate that they are very effective and do not threat human health.
However, not all specialists agree with this statement. First of all, it should be said that the consumption of low amount of carbohydrate in our everyday diet may have negative consequences. For instance, low carbohydrate consumption may lead to the decrease while higher to decrease of so-called glycemic index, i.e. a qualitative indicator of carbohydrate’s ability to raise blood glucose level.
Furthermore, another argument against carbohydrate restriction focuses on the purported health risk of this dietary approach. Of the three macronutrients, protein, fat and carbohydrate, it is only carbohydrate that is nonessential to the human diet. Humans can exist for extraordinarily long periods of time without carbohydrate consumption as long as essential protein and fat needs are met. It is thus perplexing why nutritional dogma ascribes so many risks to the restriction of this non-essential nutrient.
Furthermore a very important component, which we traditionally receive with food, is trans fat, which may be also called hydrogenated fat. It may be found in processed food or hydrogenated vegetable oil. These ingredients certainly contribute to the calorie content of our food, often making it unsuitable if you’re trying to lose weight. But worse than this, foods containing these ingredients also contain trans fats – and these are thought to be as harmful to heart health as saturated fat.
Ironically, it’s the processing of pure vegetable oils – a good source of heart-friendly unsaturates – that creates harmful trans fats! During manufacturing, these liquid oils have hydrogen bubbled through them in a process called hydrogenation to improve their texture, flavor and shelf life. The resulting product is a more solid fat, called hydrogenated fat or hydrogenated vegetable oil, which goes on to be used as an ingredient in many processed foods.
Another important component is omega-3 fatty acids. Essential Omega-3 Complex is a natural marine lipid concentrate, formulated with the oil of cold-water fish - sardines, mackerel, herring, and anchovies - which is the best source for omega-3 fatty acids. As a rule it is considered to be quite useful and recommended especially for people who suffer from obesity and those whose weight is higher than a norm.
Traditionally, Omega 3 fatty acids are recommended to use as an effective mean of resistance to a negative influence of trans fats or hydrogenated fats. It is recommended to eat two servings of fish rich in omega 3 fatty acids each week in order to optimize heart health. At the same time, instead of such fish diet it is possible to take fish oil capsules that could be taken by those who cannot afford eating fish regularly.
Daily totals
On having information, about the key nutrient elements influencing our health it is possible to dwell upon the daily totals as it is recommended and compare it to my current daily totals that would permit to make a forecast concerning my perspectives and recommendations as for improving my daily diet.
First of all it should be said a few words about the norm. Basically it is recommended to consume milk 3 cups equivalent, meat and beans 5.5 oz equivalent, vegetables 2.5 cups equivalent, fruits 2 cups equivalent, grains 6 oz equivalent. Such consumption should provide a human organism with all essential elements in sufficient amount and proportionally develop the functionality of a human body in the shape close to ideal.
As for my daily totals it should be said that it is quite different from recommended. First of all it should be said that the amount of some nutrients in my ration is not very big and significantly lower than it is recommended, among them may be named milk, which constitutes 0.5 cup equivalent for me daily, meat and beans - 3.1 oz equivalent, vegetables – 0.2 cup equivalent, fruits – 0.1 cup equivalent. In the same time the total consumption of other nutrients, namely grains, is significantly higher than it is recommended, i.e. 8 oz equivalents compared to 6 oz equivalents recommended.
Consequently it is evident that my daily totals are quite different from the recommendation that makes it possible to think of some corrections in my nutrition habits. On the other hand it is also important because these data indicates what points in my daily ration should be improved.
Perspectives and recommendations
On analyzing the daily totals it is possible to speak about the perspectives of my way of food consumption and its possible consequences.
It should be pointed out that such gaps that were found between the recommended daily and my daily totals make it possible to conclude that I receive insufficient amount of vegetables and fruits. It means that my organism does not receive sufficient amount of vitamins, which are essential for healthy development of a human being. The lack of vitamins may cause a number of health problems and many diseases for the organism and its immune system remains less protected from the impact of external factors. On the other hand, the increasing of vegetables and fruits consumption would lead to the increasing of the quantity of vitamins the organism could receive that would significantly improve its general state and the immune system in particular.
Furthermore, the lower level of meat and beans consumption leads to the insufficient supply of my organism with protein that is absolutely essential for both physical and mental work and they are extremely important for numerous biochemical processes.
As for the higher daily total of grains, it may have also a negative impact since it means the increased amount of carbohydrate daily consumption that, in its turn needs higher consumption of protein I lack. On analyzing my personal food consumption, and carbohydrates in particular, I would say that basically the level of carbohydrate consumption is a bit higher that is obviously not very dramatic but still disturbing fact. On studying the effect of low/high carbohydrate consumption, I came to the conclusion that it should be well balanced and adequate to human needs. In fact humans should not consume more or less than they need at the moment carbohydrates, especially, if we take into consideration that they should be naturally supported by proportional consumption of proteins and fats.
In such a situation making a forecast I should say that my current diet may have quite negative consequences for my health. First of all, along the weakened immune system because of lack of vitamins, I eat too much grain that means increased amount of carbohydrates in my organism that in a combination with low protein consumption can eventually lead to the increasing of my weight. The latter is quite a disturbing perspective since the importance of the problem of obesity is widely known and in general obesity is closely related to a number of other diseases, including cardiac and vestibule problems.
Thus, it is obvious that it is necessary to change my daily ration and pay more attention to what I eat daily. To put it more precisely it is necessary to eat more fruit and vegetables and balance the consumption of meat and beans, which should be increased, and the consumption of grains, which should be decreased. In such a way, meat and beans would partially replace the quantity of grains I used to and in the same time it will increase the amount protein that is necessary for carbohydrates received by organism with grains.
Conclusion#p#分页标题#e#
Thus, taking into consideration all above mentioned, it is possible to conclude that it is necessary to change my diet in order to make it more balanced and adequate to the demands of my organism. Briefly more vitamins (received with vegetables and fruits) and proteins (received with meat and beans) are needed while carbohydrates (received with grains) have to be reduced but not excluded.
Finally it is necessary to say that diet is not the only source of the general health of the organism. The way of life is of a paramount importance and diet is only a part of it. At this respect physical trainings, for instance, are also very important. So, proper nutrition and physical trainings lead to good physical shape of the organism as well as it also influences intellectual abilities creating a basis for harmonious development of a personality.
essay范文 在分析日常总数是可能的角度来谈谈我的食物消费及其可能发生的后果。
应该指出,这种差距之间出现,我每天推荐每日总数可能认为我收到不充足的蔬菜和水果。这意味着我的有机体没有收到足够的维生素,重要的是一个人类的健康发展。缺乏维生素会导致一系列的健康问题,对生物体和许多疾病,它的免疫系统仍不受外界因素的影响。另一方面,增加蔬菜和水果的消费将会导致越来越多的生物数量的维生素能获得明显改善它的一般,国家和免疫系统的特定信息。
此外,低水平的肉类和豆类消费导致供应不足,我的生物蛋白质,是绝对必要的,在生理上和心理上工作,他们都是非常重要的,为众多的生化过程。
至于较高的每日总粒,它也有负面影响,因为它意味着增加日常消费的碳水化合物量,其将需要较高消费的蛋白质我缺乏。在分析我个人的餐饮消费,尤其是和碳水化合物,我想说的是,主要的碳水化合物,消费水平高一点,显然不是很戏剧性,但仍然恼人的事实。在研究低的/高碳水化合物的影响消费,我得到一个结论,就是它应当充分平衡和足够的人类需求。事实上,人类不应该食用或多或少比他们需要目前碳水化合物,尤其是如果我们考虑,认为他们应该支持消费的比例自然蛋白质和脂肪。
在这种情况下做出预测我应该说您当前的饮食可能颇有负面影响,对我的健康。首先,在免疫系统薄弱,因为缺乏维生素,我吃得多谷物意味着增加数量的碳水化合物在我的生物体,在结合了低蛋白、食用可最终有利于提高我的体重。后者是相当令人不安的视角从问题的重要性众所周知肥胖,总体上肥胖密切相关,对许多其他疾病,包括心脏和前庭的问题。
因此,很明显,因此有必要改变我的日常理性和更加注意我吃日报。把它更准确是非常必要的,吃更多的水果和蔬菜,肉类消费的平衡和豆类,应增加,消费的谷物,应降低。这样一来,肉类和豆类的数量将部分取代我以前和颗粒在同样的时间内可以增加金额蛋白质,碳水化合物是必要的,受到生物颗粒。
结论
因此,考虑到所有上面提到的,它是可能认为这是必要的,以改变我的饮食以使其更加平衡和足够的要求我的有机体。简要更多的维生素(所获得的蔬菜和水果)和蛋白质(收到用肉和豆)而碳水化合物却需要获得用谷物)应该简但不排除。
最后是必要的,它说饮食并不是唯一的一般健康之源的有机体。人生的道路上是最重要的和饮食只是它的一部分。在体育训练这方面,比如,也很重要。因此,适当的营养和身体训练良好的身体状态,导致机体以及知识能力也影响创造一个和谐发展的依据有个性。
Bibliography:
1. Cleveland LE, Moshfegh AJ, Albertson AM, Goldman JD. “Dietary intake of whole grains.” Journal of the American College of Nutrition 19(3 Suppl):331-338, 2000.
2. Cotton PA, Subar AF, Friday JE, Cook A. “Dietary sources of nutrients among U.S. adults, 1994 to 1996.” Journal of the American Dietetic Association http://www.ukassignment.org/essayfw/2012/0221/19278.html 104:921-930, 2004.
3. Holick MF. “Vitamin D: importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis.” American Journal of Clinical Nutrition 79:362-371, 2004.
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