Healthy eating is a detrimental part of human life as it determines the energy level and ability of the body to fight diseases. There is a difference between eating health and eating to fill ones stomach. This is caused by the food combinations consumed and the level of calories taken by of individuals. It is essential to eat a balanced diet which has a combination of all the nutrients required by the body. These nutrients also have limits which an individual should consume within a limited time. This s determined by the ounces and calories taken which can be detrimental when the required amounts are exceeded. A balanced diet requires all the food categories including proteins, starch, vegetables and vitamins. These amounts are measured in terms of calories and ounces and their level should be taken in accordance to the recommended amounts. High amounts of starch, for example, can lead to weight gain, which can be unhealthy in the long run especially at a young age. This is the reason behind analyzing and understanding the level and types of nutrients taken to ensure healthy living.
Grains are carbohydrates in nature and are crucial for body building and growth. The body requires carbohydrates to ensure it is effective and strong to conduct different activities. This amount, however, should be watched to reduce calorie consumption, which is the main content in starch. It is, therefore, recommended taking 3 ounces of grains daily which offers the body sufficient carbohydrates for growth and development. The current carbohydrates level consumed are acceptable as it is sufficient for the body at 203 grams daily. Protein consumption is necessary for disease prevention in the body (Spilsbury, 178). Proteins are necessary for building of blood cells which that are crucial for protecting the body against infections. This should be contained at the recommended level of five and a half ounces daily that gives the body 58 grams. Their consumption level, however, should be watched to ensure it does not increase the calories level in the body.
This can be achieved by consuming white instead of red meat, limited portions of beans and eggs.
Fruit consumption is essential to the body as it present the body as it presents it with the ability to fight chronic diseases and reduce the rate of infection. There are many fruit types which have diverse nutrients thus it is essential, to combine these fruits in the cup of fruits instead of taking high amounts of the same fruit. At 28 years of age, it is recommended to take at least two cups of fruits which should have the effective results of maintaining the health of the body. Heart disease is a detrimental disease which has attacked many people leading to death. This condition can be reduced through fruit consumption, which is my aim in taking the recommended two cups of fruits daily. It is possible to reduce the risk of cancerous infections especially at this young age when cancer infections have been on the rise. Fruits are also beneficial in preventing blood pressure and obesity which may lead to heart attacks.
The major nutrients in fruits are sodium and potassium which are rare to find in other food types. It is, however, essential to include many fruits in the combination of the two cups consumed daily. The size of the fruit does not matter but the quality and nutrients contained in that fruit. In the diet consumed it s necessary to add pineapples and strawberries by reducing the amount of mangoes taken (Zerden, 106). This offers a chance for the body to acquire other essential nutrients which are not currently available. It is also recommended exchanging the fruit cup for interchanging juice consumption and taking hard fruits. These have similar nutritional value but reduce the monotony of taking similar fruits daily.
Vegetables are a nutritional part of the diet which is considered essential as it has similar health benefits as that of fruit consumption. Vegetables have limited calories in them thus reduce the probability of calorie addition, which is healthy in the human body. They reduce heart diseases, cancer infections and reduce blood pressure. This is, however, attained after consumption of the recommended amount of vegetables. It is necessary to note that vegetables do not work as substitution of fruits rather they should be consumed concurrently. At the age of 28, the recommended amount is two and a half cups f vegetables whose nutrients should include potassium, vitamins and sodium (Zerden, 99 source). Currently the level of vegetables being consumed is low which is notable from the nutrients combination of potassium and vitamins which is low. This indicates the necessity of vegetable consumption through inclusion of diverse vegetable types in the diet. This can be achieved by increasing the level of greens such as kales and spinach consumed to acquire the recommended nutritional value. Vegetables also have a health benefit of improving the digestion of other foods thus reducing cases of constipation. This allows the body to acquire the crucial nutrients from the food and dispose the necessary waste.
Consumption of dairy products such as milk, cheese and yogurt is essential for bone strength in the body. These products have diverse nutrients such as calcium, potassium and addition of proteins in the body. These nutrients ensure the body bones are strong thus reducing the probability of suffering from osteoporosis (Spilsbury, 123). Their consumption is critical at the childhood age when bones are forming although they are also necessary at my current age of 28. They have the capability of reducing blood pressure especially at my age as they reduce heart related diseases. It is recommended to take at least three cups of dairy products, which are sufficient to provide the required nutrients. Analysis of the products taken is, however, crucial s it determines the level of calories. The current products taken should, therefore, be changed to low fat dairy products to reduce the level of fat consumption in the body. The calcium level consumed is notably low thus dairy consumption should be increased, to increase the 534 mg taken to around 1000 mg, which is recommended.
Oils cannot be classified as food which is why they do not have a limit level which should be consumed dairy. It is essential to take limited oil potions as oils have a high effect on calories addition in the body. They contain fatty acids, which are necessary in the digestion system thus it is crucial to take limited amounts of oil. The current oil consumption level is acceptable as it is limited and ensures the body does not lack fatty acids and vitamin E.