Healthy Eating Comparison

Healthy Eating Comparison

Kimberly Bennett
SCI/241 Nutrition
December 5, 2009
David Jump

Healthy Eating Comparison

Healthy Eating Comparison

By many it has been said that we are in the middle of an obesity epidemic. Not just the
United States but people all over the world are becoming lazier, unhealthier, and fatter; this
includes people of all ages, not just adults. In light of this information I had previously gone to
www.mypyramidtracker.com, created an account, and tracked my daily eating habits. Recently I
have gone back to mypyramid tracker and entered up-to-date information to see the changes I
have made from the information I have learned in my nutrition class.
To refresh the memory of the previous readers and to educate new readers, I have
included some general information that I was originally unaware of:
Obesity is calculated by ones Body Mass Index (BMI). BMI is based on height versus
weight. A BMI of 18.5% to 24.9% is considered to be in the healthy range (Bray, 2006). A person
with a BMI of 25% to 29.9% is considered overweight, and a person with a BMI of 30% or more
is viewed as obese (Bray, 2006). Women with a waist measurement of more than 35 inches or
men with a waist measurement of more than 40 inches may have a higher disease risk than
people with smaller waist measurements because of where their fat lies (Bray, 2006).
Ones body needs six classes of nutrients, the amounts required by our bodies vary but we
need: vitamins, lipids, carbohydrates, water, proteins, and minerals. The six classes of nutrients
are probably the most important thing to consider concerning understanding exactly what is in
each of these categories or why our bodies need them. Vitamins are organic molecules needed in
the diet in small amounts to promote and regulate the chemical reactions and processes needed
for growth, reproduction, and the maintenance of health. Lipids are the class of nutrients that we

Healthy Eating Comparison

commonly call fats. Chemically they are organic molecules, most of which do not dissolve in
water. Carbohydrates are the class of nutrients that includes sugars, starches, and fibers.
Chemically they all contain carbon, hydrogen, and oxygen in the same proportions as water.
Water is what hydrates ones body, without it one will suffer from dehydration, fatigue,
headache, and dizziness. Proteins are the class of nutrients that is made up of one or more
intertwining chains of amino acids. Minerals are Inorganic elements needed by the body in small
amounts for structure and to regulate chemical reactions and body processes (Greenberg, 2009).
Because the amounts of what ones body needs vary, those six classes are grouped to make two
main nutrient classes: Macronutrients and Micronutrients. Macronutrients are needed in large
quantities and include: water, carbohydrates, lipids, and protein, and are measured in grams (g)
or liters (L), (Greenberg, 2009). Micronutrients are only needed in small amounts and include;
vitamins and minerals and are measured in milligram (mg) or microgram (_g) amounts,
(Greenberg, 2009). If one could balance their diet, create and follow a healthy eating plan, one
would be able to include all foods in ones diet. When I am making food choices, I always look
at the labels and try to do the math quickly for how many Calories are from fat in an item,
though I sometimes still choose the item if above 30%, I will put the item back if it is above
40%.
I am still a contributor to this so-called epidemic because I am still above the healthy
BMI range but I am somewhat better; previously weighing in at 240 pounds, and eating
practically anything, I had decided to take my own steps to begin becoming healthier; improve
my diet, increase my activity levels, and gradually lose weight and maintain a healthy diet; this
was decided in 2008 and I began the transformation. I lost weight fairly slowly until August of
2009 where I actually joined a gym. In October of 2009 I implemented a new diet in which I lost

Healthy Eating Comparison

15 pounds in one month; this was not a healthy diet. The last time I visited the tracker website I
weighed 191 pounds, as of now I weigh 185 pounds. Though I still do not meet the total
recommendations of the tracker website, I have improved in my overall diet. The recommended
daily Calorie consumption for me is roughly 2400.
According to the United States Department of Agriculture (USDA) website, which
provides access to My Pyramid Plan; for my height of five feet four inches (54) I should weigh
roughly 110-140 pounds, consume 2400 Calories a day, and continue with my exercise schedule,
which is working out five days per week from 45 minutes to 90 minutes (USDA, 2009).
Previously I was consuming an average of 776 Calories per day, without changing my exercise
routine I have been able to increase that to roughly 1100 Calories per day. I make sure each day
to include healthy, nutrient dense, foods such as grains, vegetables, fruits, milk, meats, and/or
beans (Ill be honest the only beans I eat are included in a dish). I still do not eat each of these
every day but I do consume all of them by weeks end. Due to my physical activities, I have also
recently begun taking a supplement for my joints, which is ones daily serving of glucosamine
(1500mg). I still go to the gym at least five days per week and my workout is roughly 45-60
minutes. With the healthy additions to my diet I am no longer losing weight rapidly but slowly
and I am becoming healthier in general. On occasion I still consume foods that are very high in
the percentage of Calories from fat, low in fiber or protein but I counteract these factors by
eating healthy on a general basis.

Healthy Eating Comparison

5
Conclusion

In comparison to the previous healthy eating plan I completed I am slowly making

progress to a much needed goal. I cannot wait until I am no longer a part of this obesity
epidemic. A healthy eating plan is truly a necessity to a healthy life. One needs to understand the
mechanics of ones body, the nutrients it needs, and what a healthy diet consists of for ones age,
height, weight and activity level, one can apply it to their everyday life. Do not think the changes
will happen overnight; just as it was a long process to become part of the obesity epidemic it will
be just as long if not longer to undo the harm you have subjected your body to.

Healthy Eating Comparison

6
References

Anonymous. (2009). The food guide pyramid. National Agricultural Library. Retrieved from
http://www.nal.usda.gov/fnic/Fpyr/pmap.htm
Bray, G. (2006, December 20). Weight & waist measurements: tools for adults. Retrieved from
http://win.niddk.nih.gov/publications/tools.htm
USDA. (2009, April 25). My pyramid plan. Retrieved from
http://www.mypyramid.gov/mypyramid/results.html?
name=undefined&age=25&gender=female&weight=126&heightfeet=5&heightinch=4&a
ctivity=active&originalweight=191&validweight=1&validheight=1&weightN=126&heig
htfeetN=5&heightinchN=4&&inputCal=2800&option=4
Greenberg, J. (2009). Nutrition [pp.1-23]. (Adobe Acrobat)