Behavior Change

Topics: Hypertension, Nutrition, Blood pressure Pages: 4 (1569 words) Published: December 7, 2010
Zack Khalifa
Nutrition Behavior Change Project
Keeping up a behavior can be hard, “the motivation must come from within.” For the past 23 days I have been striving to change and succeed, by the 22nd of October, in two specific nutritional behavior goals. One of them was to intake at least 30 grams of fiber on weekdays and at least 25 grams on weekends. The other was to reduce my sodium intake by a quarter, on weekdays, of what it was per day and reduce it by an eighth on weekends. This preparation all started about a week before my 23 days of transformation. In the three beginning days I tracked my diet and found that my low fiber and high sodium consumptions were eye-opening problems. My average fiber intake per day rested at 21.18g, which was significantly lower than my goal of 38g per day. As this issue arose so did my awareness that multiple aspects of my health were at risk. For example, my low fiber intake could place me in danger of developing heart disease. Fiber nutrients reduce the chance of disease like heart disease, diabetes, and many other frightful illnesses. In addition, foods that consist of fiber provide a feeling of fullness without additional calories being added to a diet. As for my Sodium intake, I was recommended a target of 1500mg a day but I was actually devouring a skyrocketing 3959.4mg a day. Without thinking twice I knew I had to make significant behavior changes. Concerning my towering sodium intake, I found that high sodium consumption makes the body preserve more water, which can raise the blood volume and, in turn, increase blood pressure. Considering my high blood pressure it would be essential and crucial to lower my sodium intake. Fortunately, the data collected demonstrated that the amount of sodium I have been taking in each day has been playing a role in my elevated blood pressure. After reviewing this data and conducting research on these two nutrients I felt very serious about changing my dieting...
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