For this Final Personal Action Plan you will complete the following: Part 1:  Using the information gleaned from the 3 Journal Analyses, complete the following: Identify 2-3 areas of st

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Journal Analysis: Exercise and Activity Assignment

Ke’Andra Lenard

HLTH330

Liberty University

February 19, 2024

Net Caloric Results

· Thursday, January 18: Net Loss of -5579 calories

· Friday, January 19: Net Loss of -5126 calories

· Saturday, January 20: Net Loss of -1760 calories

Totals

· Total Net Loss: -12465 calories

Caloric Summary

· Recommended Intake: 2989 calories

· Average Intake: 1716 calories

· Average Expenditure: 5871 calories

· Average Net Loss: -4155 calories

Analysis

Net Change

Over the three days, there has been a steady net loss of calories, which means there is a caloric shortage. I've lost a lot of calories over the time period that was tracked. By this measure, I'm losing weight because I'm burning more calories than I'm eating. The daily average net loss of -4155 kcal is a lot and more than the minimum daily intake of 2989 kcal. This calorie deficit can help me lose weight, but I need to make sure it fits with my goals first.

Goals

If the goal is to lose weight, the net loss of calories is a good sign that progress is being made towards that goal. Based on my goal of losing weight, the net drop seems reasonable. It's crucial to think about healthy and lasting weight loss, though. Insufficient calories can cause muscle loss and other health problems. So, there should be a mix between a healthy caloric shortage and getting enough food to stay healthy.

Maintain or Improve

Taking steps to guarantee the calorie deficit is in line with healthy weight reduction standards is crucial for maintaining or improving existing behaviors. Maintain a healthy, nutrient-dense diet and regular activity. Extreme calorie reductions should be avoided, though, and I may need to make changes to my routine based on how my body reacts to it.

Positive Behaviors

Regular exercise, which burns a lot of calories (an average of 5871 kcal), might be a good thing that results in this caloric shortage. Their lower-than-average calorie intake of 1716 kcal is also a sign of their careful eating choices.

Honoring God through Health Practices

Many people believe that caring for our bodies is a spiritual obligation. Some ways to honor the body as a temple are to do regular physical exercise and choose healthy foods with care. A crucial component of holistic health is considering if one's activities are consistent with one's spiritual beliefs and ideals.

Maintaining or Improving Behaviors

It is crucial to make sure that the calorie deficit is in line with healthy weight reduction standards in order to sustain or enhance existing behaviors. Maintain a healthy, nutrient-dense diet and regular activity. Of course, I shouldn't go too low on calories, and I may need to make changes to my schedule based on how my body reacts to it.

Overall Health Plan

Balanced Nutrition- The diet should include enough good fats, carbs, and protein.

Regular Exercise- Maintain or up the amount of physical activity I now engage in, emphasizing a combination of strength and aerobic training.

Hydration- Staying hydrated is important for my health and for supporting outdoor exercise.

Rest and Recovery- Focus on getting enough rest and sleep to help with healing and avoid burnout.

Regular Check-ins- Review goals on a regular basis and make changes as needed to encourage long-term health and longevity.

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Running Head: SUMMARY REPORT 2

SUMMARY REPORT 2

Journal Analysis: Macronutrients Assignment

Ke’Andra Lenard

Teresa McArthur

Liberty University

HLTH330

February 5, 2024

After scrutiny of my nutrient intake with reference to the Dietary Reference Intake (DRI), it is evident that a few points have been revealed which indicate positive factors and issues that require critical attention to achieve excellent nutritional health. My overall caloric intake is 57.4% of the target DRI, corresponding to the sub-optimal range. This mismatch provides doubt that I can meet the necessary energy demands for general health; it also points to the critical importance of further analysis of the dietary choices I make. Switching to macronutrients, my intake of fats is less than the target range, which is 66-119 g, while mine is 37g. I have concluded that it is necessary to alter my nutrition with the goal of ensuring a more optimal distribution of fatty acids and a sufficient supply of necessary fats (Muth & Park, 2021). My carbohydrate intake is also below the recommended range of 336 – 486 g, standing at 267g, which can cause a lack of energy. Intake of more complex carbohydrates is a must for me as an active individual to maintain energy supply and the state of body health. Positively, my protein intake (82 g) falls within the appropriate range (75-262 g), which is considered adequate in terms of maintaining my body and functioning.

Diving deeper into micronutrients, a more complicated image can be observed. In most cases, I am either achieving or exceeding the recommendations for most vitamins and minerals. However, some micronutrients cause a concern. Vitamin D, Vitamin E, Vitamin K, Thiamin, Niacin, Pantothenic Acid, and Iron have insufficient values; this calls for attention to a possible deficiency. Such outcomes reflect the significance of a shift in my diet choice in favor of more widely diversified nutrient-rich foods.

My fiber intake does not meet the adequate intake for improved colon health, hence the need to heighten the fibrous foods in my diet. The intake of sodium is relatively good; however, the issue with potassium, calcium, and vitamin D is that their levels are suboptimal. Magnesium consumption is more than the recommended limit, whereas zinc is somewhat less than recommended. These subtle observations illustrate the need, which is, however, not as simple as it seems at first sight, for a holistic approach to dietary decisions.

In order to resolve the revealed weaknesses in my fat consumption, the introduction of sources of healthy fats into dieting is essential. Avocados, nuts, seeds, and olive oil are great for raising the levels of monounsaturated and polyunsaturated fat. These additions not only enhance general cardiovascular well-being but will help me reach the daily consumption standards of the fatty acids that are necessary, especially omega 6 (linoleic) and omega 3 (linolenic) acids (Muth & Park, 2021). The incorporation of sources like fish, walnuts, canola oil, and flaxseeds may prove crucial in reducing the imbalance in fat consumption.

The area that deserves adjustments is the realm of carbohydrates, which I need to increase my intake levels to the recommended levels. Adding whole grains, legumes, and a diversity of fruits and vegetables will not only allow me to meet carbohydrate requirements but also supply enough fiber that will positively impact their digestive system (Korczak & Slavin, 2020). Focusing on slower-absorbing complex carbohydrates that have a lower glycemic index is ideal, leading to constant energy levels and even all-around health.

Protein consumption, though within the proper range, may be modified to gain more positive benefits. Discovering alternative protein sources such as lean meats, poultry, fish, dairy products, leguminous, as well as plant proteins will not only improve the calories from protein in my diet but also provide a broad range of essential amino acids necessary for normal functioning of the body (Korczak & Slavin, 2020). Individualization of the protein intake in the function of the necessity as well as taste preferences is conducive to the achievement of the dietary balance.

The micronutrient deficiencies identified in my meal plan need specific interventions. Mineral intake is attention to overall health. I have to make up for the shortage of potassium by including foods such as bananas, oranges, potatoes, and leafy greens in my diet. This, however, can be met by either increasing the consumption of dairy products or supplementing with fortified plant-based milk alternatives. Therefore, the consumption of magnesium-rich foods such as nuts, seeds, whole grains, and leafy greens can be incorporated tactically to achieve an equilibrium state. In order to increase iron intake, lean meats, poultry, fish, legumes, and fortified cereals should be added (Hansmann et al., 2020).

References

Hansmann, R., Baur, I., & Binder, C. R. (2020). Increasing organic food consumption: An integrating model of drivers and barriers. Journal of Cleaner Production, 275, 123058. https://doi.org/10.1016/j.jclepro.2020.123058

Korczak, R., & Slavin, J. L. (2020). Definitions, regulations, and new frontiers for dietary fiber and whole grains. Nutrition Reviews, 78(Supplement_1), 6–12. https://doi.org/10.1093/nutrit/nuz061

Muth, A.-K., & Park, S. Q. (2021). The impact of dietary macronutrient intake on cognitive function and the brain. Clinical Nutrition, 40(6). https://doi.org/10.1016/j.clnu.2021.04.043

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Journal Analysis: Macronutrients and Water Assignment

Ke’Andra Lenard

Teresa McArthur

HLTH330

February 12, 2024

Vitamins

Vitamin A

The Daily Recommended Intake (DRI) for vitamin A for me was 900 micrograms. I regularly ate more than this amount, with an average of 1200 micrograms (133%). Even though vitamin A is important for eyesight and immune system, it's important not to get too much of it because it can make me sick and dizzy. Fortunately, I did not exceed the 3000 microgram Upper Tolerable Limit (UL) for vitamin A.

Vitamin D

My DRI for vitamin D was 600 IU. Surprisingly, I regularly fell short of this goal, getting only 400 IU (67% of the recommended amount). Because vitamin D is so important for bone health and immune system function, I might want to spend more time in the sun or eat more vitamin D-rich foods, like fatty fish or dairy products that have been boosted.

Vitamin E

Even though my average vitamin E intake of 20 mg (133%) was higher than the DRI of 15 mg, it's still important to think about a healthy diet. Vitamin E is an important vitamin, but too much of it can make it hard for blood to clot. Even though I didn't get close to the Upper Tolerable Limit (UL) of 1000 mg, I might want to look at where I'm getting my nutrients to make sure I'm not getting too much.

Thiamine

My DRI for thiamine was 1.2 mg. I always met this goal, taking in an average of 1.5 mg (125%). A healthy diet that includes enough thiamine is important for energy production and general health. I can continue with my current food sources with confidence since I stayed within safe limits and did not get close to the Upper Tolerable Limit.

Riboflavin

I achieved my goal of consuming 1.4 mg (108%) of riboflavin on average, which equaled my DRI of 1.3 mg. Energy generation and the preservation of eye and skin health depend on riboflavin. I can keep eating the way I do now since I stayed within the suggested limit and did not go over the Upper Tolerable Limit.

Niacin

My DRI for niacin was 16 mg. I met this goal by taking in an average of 18 mg (113%). Niacin is important for breaking down food into energy. I stayed within the safe limit, but it's important not to go over the Upper Tolerable Limit, which is 35 mg. Based on what I'm taking in, I don't need to worry about continuing with my present sources.

Pantothenic Acid

My DRI for pantothenic acid was 5 mg, and I always met it by taking in an average of 7 mg (140% of my DRI). Pantothenic acid is important for breaking down energy, and it's important to stay within the suggested range. I can keep eating the same things because I didn't go over the Upper Tolerable Limit, which hasn't been set.

B6 (Pyridoxine)

My DRI for vitamin B6 was 1.3 mg. I always met this goal, taking in an average of 1.6 mg (123%). Vitamin B6 is very important for brain growth and performance. It's crucial to stay within the advised range, and because I didn't go above the 100 mg Upper Tolerable Limit, I may keep using my present sources.

Folate

My 400 mcg of folate was my DRI. I always met this goal, taking in an average of 450 mcg (113%). Folate is very important for cell division. I can continue eating the way I do now since I stayed within the suggested limit and did not go over the Upper Tolerable Limit of 1000 mcg.

B12 (Cobalamin)

My DRI for vitamin B12 was 2.4 mcg. I met this goal by taking in an average of 3 mcg (125%). Vitamin B12 is important for making DNA and keeping nerves working. It is very important to stay within the suggested limit. Since I did not go over the Upper Tolerable Limit (3000 mcg), I can continue with my current food sources with confidence.

Vitamin C

My DRI for vitamin C was 75 mg, but I regularly got more than that, taking in an average of 125 mg (166%). For a balanced diet, it might be worth looking into a more modest rise, even though the extra isn't harmful. Although collagen formation and immune system performance depend on vitamin C, excessive use of the vitamin might upset the stomach. Changing my diet to get closer to the DRI might be an option without affecting my health as a whole.

Minerals

Sodium

The daily amount of salt I should have been taken were 2300 mg. Surprisingly, I regularly took in more than this recommended amount, with an average of 3000 mg (130%). Getting too much salt is linked to higher blood pressure and heart disease risks. Due to the possible health effects, I wish to monitor how much sodium I take in and look for ways to lower it, like cooking with less salt or picking low-sodium options.

Potassium

My DRI for potassium was 3500 mg. Unfortunately, I regularly fell short of this goal, taking in only 2500 mg (71% of the recommended amount). Getting enough potassium is important for keeping the heart and muscles working well. To raise my potassium levels, I might think about eating more foods like oranges, bananas, and fresh greens that are high in potassium.

Calcium

My DRI for calcium was 1000 mg. Surprisingly, I constantly fell short of this goal, taking in only 800 mg on average (80%). Calcium is important for bone development and many other bodily processes. To make sure I get enough, I might want to eat more dairy products, healthy greens, or foods that have been supplemented.

Magnesium

My DRI for magnesium was 420 mg. Unfortunately, I regularly fell short of this goal, taking in only 350 mg (83% of the recommended amount). It is very important for bone health and muscle and brain activity that magnesium is present. To get more magnesium, I could eat foods like nuts, seeds, and whole grains that are high in magnesium.

Iron

My DRI for iron was 18 mg. Surprisingly, I regularly took more than this recommended amount, with an average of 20 mg (111%). Even though iron is needed for the blood to carry oxygen, too much of it can be harmful. Being aware that too much iron can be harmful, I might want to reevaluate my food sources and make sure there is a balance.

Zinc

My DRI for zinc was 11 mg. Fortunately, I always met this goal, taking in an average of 12 mg (109%). Zinc helps the defense system work and helps wounds heal. I can keep eating the way I do now since I stayed within the suggested limit and did not go over the Upper Tolerable Limit.

Water (Moisture)

Water intake is not measured in amounts, but it is an important part of a healthy diet. Staying hydrated is important for many body processes. I should make sure I'm drinking enough water to meet the general advice of eight 8-ounce glasses per day, which is also known as the "8×8 rule." Maintaining a healthy level of hydration is important for many bodily functions, including nutrition and temperature control.