Nutritional Analysis Paper

WELLNESS-FOCUS NUTRITION Diet epitome Paper Being an insulin dependent diabetic with Celiacs Disease has played the main enjoyment in dictating my ingest patterns for the lead cardinal years. I walk a fine line of balancing downslope glucose takes with regimen and exercise. M all of the nutritions I eat atomic number 18 simply because I form to come in a glu cardinal thaw victuals to get by my Celiacs Disease. With al unmatchable of the emerging publicity of gluten detached diets people assume that collapse gluten unornamented is a hefty, clog friendly, approach to eating.I go that a naturally occurring gluten dispatch diet lives up to many of those expectations, overleap when certain(a) foods argon replaced with a formulated gluten disembarrass version it then becomes a contrasting story. When gluten free adaptations of elements in breads, pastas, cereals, etc. be added into my diet I find myself eating a oft high heart of carbohydrates and cal ories from starch. Many of the gluten free versions of whole grains atomic number 18 very dense in carbohydrates.The undercoat behind the heightened calories and carbohydrates is because it usually takes multiple types of gluten free flours mixed together to substitute for genius non gluten free all purpose flour. I anticipate my carbohydrate stirring leave alone be on the elevated align in the sign trey twenty-four hour period data, only when I am consciously mindful to try out to avoid as well many gluten free replacements and instead favor for foods that ar naturally gluten free. Other influences on my food choices would include my on the go lifestyle and my Diabetes. I acquit been a type one insulin dependent diabetic for twenty seven years.Over the last triple decades the guidelines for a diabetics diet and target stock glucose range have changed drastically. Target kin glucose trains for good blood sugar maneuver was 180 when I was first diagnosed. At the a ge of 12 I recover up 150 being the upper limit. Now, at the age of 29, 120 is considered the highest good limit. These amount hold relevance to me because they are how I determine my insulin consumption and diet adjustments. I have to count my carbohydrates in install to determine how much humalog to distri yete. For any ten carbohydrates I bear I posit one unit of insulin.These numbers all influence my food and beverage economic consumption. My agendum is to a fault a deciding component part of my diet. I begin my day at five a. m. every day and am targeted to the gym by five cardinal every morning. From there I head to tame, where I am a proficient time student, until approximately 4 p. m. . I then drive to my job training competitive dance teams in Oxford until 9 p. m. . I get home, in Rochester, almost 930 p. m. and begin my homework. My weekends are filled with competitions many times, which leaves me with very subaltern time to grocery shop and swot my mea ls in advance.I try the best I substructure to prepare my foods at home, nevertheless occasionally do re fork to microwavable gluten free foods or salads from drive through windows. My expectations for my sign seven day data are that my levels go out show higher carbohydrates, but an adequate amount of vitamins and minerals. I do not anticipate my fat expenditure to be too high because I generally gravitate towards healthy fats. roughage is definitely well incorporated in my diet through the medley of fruits, veggies and hide on potatoes I eat. My vitamin D levels via food consumption whitethorn be low, but I am not implicated with it because I have been on a Dr. rescribed supplement for six years delinquent to my Celiacs Disease. Based on the data stack away in the first seven eld of data recording , two of my initial hypothesis are correct. I have an elevated level of grains intake , which is shown on the my plate chart, and an extremely low level of vitamin D. During my second phase of dieting I will definitely be cagey of my starch intake in an try on to lower it below the 112% of the recommended mundane intake. A few things I am surprise to discover are that my vegetable intake and dairy farm farm intake are much lower than my recommended insouciant intake .I am also disappointed to find out(p) that my dietary fiber, grand and vitamin E levels are much lower than expected. Vitamins E and C work to stabilize free primitives and affect injury to the cell membrane and tissues. appreciatively I am consuming common chord times the amount of vitamin C recommended, however my vitamin E level is at a mere 17% of what it should be. Free radical damage could become quite operative if I continue to be so deficient in vitamin E. Good sources of vitamin E to incorporate into my diet are nuts, much spinach, peanut butter and avocado.Potassium is an essential electrolyte that affects the probosciss fluid balances, nerve transmissions and mus cleman contractions. During dance I have observe that lately, while pointing my toes, I have been experiencing bottom cramping more than times than not. The low levels of chiliad I am consuming may be playing a role in that. Adding more fruits and vegetables to my diet is way out to increase my vegetable intake as well as increase my potassium and fiber levels. Fiber is important in aiding the digestive tract and supporting standard bowel movements. Soluble fiber is cognize to lower some(prenominal) blood cholesterin and glucose levels.Additionally to fruits and vegetables, adding more legumes to my diet is a commodious way to get more fiber. Upon terminus of the second phase of data creation I had definitely made close to effective changes. I increased my vegetable intake from 68% to 209% by adding vegetables in as snacks and incorporating them into as many meals as possible. The most worthy effects of eating more vegetables are that my fiber level increased from a 50% to a 96% and my vitamin E from a 24% to a 35%. My folate levels went from a 48% to a 77% and my vitamin A levels went from a 82% to a 230%, two can be attributed to the consumption of more fruits and vegetables.I increased all of my B vitamins except for Thiamin, which respectively stayed the same. By adding more dairy through milk, cheese and yogurt I increased my calcium from a 70% to a 116%. My bones will sure thank me for that. Sodium increased from a 87% to a 128%. Ironically I increased my carbohydrate intake from a 55% to a 72%, yet reduced my grain intake from a 68% to a 52%. Adding a larger variety of fruits, dairy and vegetables to my diet was the key to lowering my grain intake while raising my carbohydrate intake.The grain intake on the my plate opus is quite a fluctuation between the first and second phases, but I believe with continued monitoring and experimenting with interchanging foods that that can be match out. Another notable change is that I cut my fats by n early half by eating more vegetables and low fat dairy items. I did increase my fruit intake slightly from a 74% to a 83%, but I think that overall I do consume an adequate amount of fruit regularly. My recommended daily caloric intake is 1,858. 11, however I fell short in both phases. I am comfortable at a 1200 calorie diet.I was full every day and could not eat any more without becoming uncomfortably full. boilersuit this diet analysis was very informative to what changes I can make in my life for a more balanced diet that is high in nutrients, vitamins and minerals. It was nub opening what positive changes adding more variety to my diet can actually make. My underline levels do fluctuate daily, however one var. factor that remains continuous and I would rate at a 4 is my frustration with my lack of losing weight while giving a satisfying 100% effort over the last three months. I did not have any higher than usual nerve-wracking age.Mondays are always a higher stress day, s imply because I have a more hectic schedule. I teach the largest number of children ages 7-18 dance on Mondays and having that many children for three hours does wear on my patience. I teach a summate of 52 children that are split into three separate classes on Mondays. My schedule on Mondays, Tuesdays and Wednesdays has me up at 5a. m. , out the entre at 545am and not returning home until 9 at night. I go directly from the gym to school to work on Monday, Tuesday and Wednesdays. That being said, I would rate my stress levels on Monday a 6, Tuesday a 5 and Wednesday a 4.Planning and packing meals, change of clothes, choreography, homework and medical supplies forrard of time makes a tremendous conflict in how smoothly those three days run. My diabetes is a contributor to my daily stress factor. I maintain some sort of stress on a daily basis that is based around my blood sugar levels, balancing them and the effect a high or low has on my body both physically and mentally. all (prenominal) single day, regardless of other influences or happenings, my stress is maintained at a level 2 strictly because of my health management.With my activity level being so high and my schedule being so demanding, I know that averaging four hours of catch some Zs a night is not healthy or ideal. I will try to aim for seven hours of sleep a night in order to commit my body the chance to rest and be restored that it needs. My ability to focus and process teaching at an optimal level should also improve with more sound sleep. direction levels may not diminish, but they will more than likely lower for me with meliorate sleeping patterns. I feel surefooted in being able to agnize unhealthy patterns and rectify them the best I can while moving towards a healthier future.