Nutrition and Wellness

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Nutrition and Wellness Questions
Week Two Individual Assignment
Yvette Cirton
University of Phoenix, ATL Campus
SCI 100
Professor Hope Hetico- Marcinko
May 10, 2008

a.How do you define good nutrition?
Good nutrition is a matter of a balanced diet, low enough in calories to keep you from being overweight but high enough you don’t lose weight if you aren’t trying to. Green and yellow vegetables, tomatoes, raw fruits, whole grain breads, meats or soy protein, mature beans, low fat dairy foods, eggs and such. Being able to balance your calorie, protein, fat, carbohydrates, vitamins, and minerals will provide the energy needed to maintain a healthy lifestyle. Also, try to limit foods that are high in fat, salt, and sugar as they will not provide the proper amount of nutrients.

b.What does it mean to eat a balanced diet?
Eating a balanced diet means getting healthy portions of the five basic food groups each day .A balanced diet means eating a wide variety of foods, as well as eating everything in moderation. The five food groups are grains, vegetables, fruits, dairy, meat, and meat alternatives. The recommended number of grains is 6-11 per day, depending on your age and activity level. 3-5 servings of vegetables a day. Vegetables are a primary source of vitamins and minerals and we cannot live without them. Fresh vegetables are the best choice It is recommended that you have between 2-4 servings of fruit each day. Fruits are full of vitamins and minerals. 2-3 servings of dairy products per day. This group consists of milk, yogurt, and cheese. 2-3 servings of meat or meat alternatives per day. Meat and meat alternatives are an important source of protein as well as other vitamins and minerals. Eating a balanced diet means that you are digesting the appropriate types and adequate amounts of food into your body that provides nutrients and energy for maintenance of the body cells, tissues, and organs, in addition to, supporting normal growth and development.

c.What are three of the main dangers associated with dieting? According to Ortiz, the three cons associated with losing weight which health problems, not getting the results you were looking for, and becoming obsessed with losing weight. Most diets advertise how to loose weight quickly; however, they fail to mention some of the basic facts about food consumption. They are notorious for going against what is required for improving long-term health. For instance, there are Ad diets that suggest you eliminate carbohydrates from your diet, but include very few fruits and grain. On fad diets, if you lose weight, you seldom improve your long-term health. From an emotional standpoint, if you fail to get the results that you truly long for after dieting, it can cause emotional stress and that can lead to other emotional issues. Also, it is easy to become obsessed with losing weight, especially if you do not feel good about yourself. The best way to loose weight is by incorporating a balanced diet into your life style coupled with an effective exercise plan. d.What are the top five things to consider when creating a safe and effective exercise program? To create a safe and effective exercise program, one must consider these 5 key elements: (1) Assess your fitness level by taking your pulse rate before and after waling one mile, monitor your number of pushups, and measure your body mass index (BMI), (2) Design a fitness program by being mindful of your fitness goals, assess your likes and dislikes, plan a logical progression of activity because if you are novice, you should be extremely cautious and progress slowly, (3) Get the proper equipment. Be sure to purchase shoes, clothes and equipment that is practical, enjoyable, and easy to use, (4) Start slowly and progress gradually. Give yourself an ample amount of time to warm up and be creative, (5) monitor your progress after about six weeks of training. This helps to identify your...
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