Student's Diet & Physical Activity Goals: Addressing Food Group & Activity Deficiencies - , Study Guides, Projects, Research of Nutrition

Download Student's Diet & Physical Activity Goals: Addressing Food Group & Activity Deficiencies - and more Study Guides, Projects, Research Nutrition in PDF only on Docsity! Diet and Physical Activity Summary (2 pages) Based on all of the information you have gathered about your diet and physical activity patterns, answer the following questions with thought and in complete sentences. IDENTIFY PROBLEM AREAS 1. What do you consider to be the major problem(s) with your current dietary habits? I consider the major problems with my current dietary habits is that I am not getting an adequate amount of foods in all the different food groups. I was the lowest in the milk and grains groups getting only about 38% of my goal for grains and 43% for my dairy. The other foods groups including vegetables and the meat and beans I did not consume enough food in as well. However, I was the lowest in my grains and dairy group and feel it is important to start a change in my diet here. 2. What do you consider to be the major problem(s) with your current physical activity habits? I feel that my current physical activity is adequate to what the ACSM guidelines recommend. I spend an adequate amount of time and exercise in all three areas including aerobic, strength, and flexibility exercises. However, when looking over my habits I do realize that I am not warming up or cooling down for all these exercises. I hardly ever warmed up for most of my exercises and cooled down for only about 50% of my exercises. In this area of the warm-up and cool-down section of my physical activity I consider a major problem. It is important to let my muscles and body become loose and comfortable before I engage myself in any physical activity. Further, it is just as important to let these same muscles recover. WEIGHING THE BENEFITS 1. What will you gain from resolving the problem(s) with your dietary habits? Why is this important to you? After resolving the problems with my dietary habits and consuming more foods in the food groups I was low in, I will gain a variety of food and nutrients in these areas. Not only will my diet become more balanced but I will be happier with what I am eating. If I am getting a broader variety of foods and increasing my intake in the areas I am low in I will not only get the dietary benefits but I may be introduced to new foods that I will enjoy. Limiting my grains and dairy foods may have made me deprived of these foods and including more of them would not only do me off well physically but mentally as well. I will enjoy more of a variety of foods that I will be putting into my mouth and body everyday. It is important for me to enjoy eating but doing so with variety, balance and moderation. If I am enjoying by simply adding more balance in my diet It will be easy for me to not even have to think about what I am missing because I will already be consuming everything I need. 2. What will you gain from resolving the problem(s) with your physical activity habits? Why is this important to you? In resolving my problems with my physical activity habits and taking more time to warm-up and cool-down for my exercises I will not only feel much better physically but my body will be able to function better as well. Allowing my muscles to get ready before and recover after will make me feel less sore after a workout. Also, my body will able to grow stronger if I allow it time to prepare and then restore itself before and after my workouts. This is important to me because I do not want to have my body suffer and be in pain after every workout. I want to feel good in my body and not be paying for the pain my muscles feel after a workout. WEIGHING THE RISKS 1. What will you need to give up to resolve your dietary habit problem(s)? How difficult do you think this will be? I do not need to give up any foods I think I just need to eat more of a variety or foods to balance out what I am eating. I am eating healthy nutrient dense foods but apparently am too low in many of my nutrients. Therefore, I need to increase how many vegetables, grains, legumes and beans, meat, and dairy products to resolve my dietary problem of being too low in these main food groups. I do not think this will be very difficult for me because I already am consuming foods in all of these groups but am consuming too little. As long as I increase the amount of foods in my diet I should resolve my dietary problem of being too low in nutrients and not getting adequate foods in all of these food groups. 2. What will you need to give up to resolve your physical activity habit problem(s)? How difficult do you think this will be? To resolve my physical activity problems of not getting enough warm-up and cool-down time in my workouts I will need to spend more time in these areas. I will need to give myself time before and after to stretch and slowly increase or decrease my heart rate before starting or ending my workout. This will not be hard at all as long as I am always reminding myself to do so and not forgetting how important this designated time is. CONSIDERING THE BACKGROUND 1. What influences on your dietary habits do you think contribute to the problem(s)? (For example, schedule, parents, friends’ food choices, restaurant choices – be specific.) I feel that restaurant choices have the most influence over my dietary habits. Luckily we are offered many different choices and options to stay healthy and get adequate nutrients in our meals at our on campus dining halls. However, not always can you find certain foods such as fatty fish, avocado, beans and foods that are good sources of nutrients I may be lacking. Also, the convenience of eating in the dorm and not having milk or juice in my fridge for a meal is a reason that I may not get these types of foods in my diet. Also, at our dining halls, if you go at certain times of the day it is very crowded and busy. This makes the wait long to get meat or certain foods that I may be looking for to include in my diet. The long lines often make me veer towards foods that I do not need in my diet but I only choose because of the convenience. 2. What influences on your physical activity habits do you think contribute to the problem(s)? (For example, schedule, friends’ choice of activities – be specific.) My schedule is often very hectic and busy and contributes to my physical activity problem. I need to take more time out of my schedule to warm-up and cool-down my body. I am constantly running around and thinking of so many things that when I do workout I completely forget to designate time for a warm-up and cool-down time. 6. What high risk situations do you anticipate hindering your achievement of your physical activity habit goals? And how will you plan for these situations? I anticipate that my schedule will be a high risk situation that could hinder my achievement of my physical activity goals. Although there is a lot of studying and different clubs I am involved in, I need to make sure that I am always giving myself time to exercise as well. Exercise is an important part of the day for me and helps me clear my head for the day. I plan on designating a certain time every day for when I will workout. I enjoy the early morning hours and because most of my classes are at 9 a.m. I plan on getting up early around 7:30 a.m. to get my workout out of the way for the rest of the day. This helps me start my day on the right foot with a clear head. EVALUATING YOUR SUCCESS 1. How will you specifically evaluate your success in achieving your dietary habit goals? I will evaluate my success in achieving my dietary goals by continuing to use the DAPLUS program and viewing the source and my pyramid analysis. I will print out and look over these analysis’ every two weeks until I see that I am getting an adequate amount of the nutrients I need and an adequate amount of foods in all five food groups. Once I am in the 75-150% range for nutrients and for each food group in the pyramid I know I have been successful in achieving my dietary goals. 2. How will you evaluate your success in achieving your physical activity habit goals? I will evaluate my success in achieving my physical activity goals by recording on a chart and checking off what kind of exercise I have done for the day including the amount of time and if I warmed up and cooled down for each workout. I will keep track of this and until I see an ongoing pattern where I am constantly checking off that I am warming up and cooling down for each workout in addition to getting enough time in all three areas I know I have been successful. If I continue stretching before and after my workouts I will notice that I no longer feel sore and tight after exercising. When I am able to do a split and stretch my legs how I could a year ago when I did dance and cheerleading every day I will know I have been successful.