HEALTH BEHAVIOR CHANGE PROJECT/ APA PAPER

Running head: BEHAVIOR CHANGE 1

My Health Behavior Change Project

UNKNOWN AUTHOR EXAMPLE

Palm Beach State College

Honors College

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Abstract

This health behavior change project focuses on expanding my consumption of all food groups,

primarily vegetables and seafood. Based on a week log of my current eating habits, using super

tracker, I am consuming below recommended intakes in all my food groups, the worst being my

primary objectives (vegetables, and seafood) with near 0 grams of ingestion. This can lead to

many deficiencies and diseases, like malnutrition according to Michelle McGuire, and Kathy

Beerman (2006) in their book Nutritional Sciences: From Fundamentals to Food (p. 30). Based

on the theory of transtheoretical model of behavior change, I am in the contemplation phase

(Choosing Health, 2012, by April Lynch, Barry Elmore, and Tanya Morgan). With advice from

Mrs. Ciucci, a Palm Beach State College health instructor, I am finally ready to make a

S.M.A.R.T goal based on my preferences. Using planned out strategies, I hope to make some

degree of change by the end of this year and impact my dimensions of wellness for the better.

Keywords: Behavior change, nutrients, vegetables, seafood

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My Health Behavior Change Project

Most parents in this world struggle with teaching their children how to eat properly and

nutritionally. Each of those parents stop their child from gorging on sugary treats, and unhealthy

snacks. Luckily, most parents succeed to a degree. Even my parents had this battle,

unfortunately, I won. For many years I avoided eating vegetables, seafood, and below

recommendations of other food groups. Surprisingly, my results from the real-age test showed I

was 19.5, 2.2 years younger than my actual age of 21. Most likely this shows my change from a

year or so ago, when I decided to shed my obesity. If I were still obese, I am sure my results

would have been different. Despite that grand achievement, as with anything in society, there is

always room for improvement. Although I changed my diet, and exercising habits when I lost

weight, I still put up a barrier when it comes to eating vegetables and fish. My next step in

achieving a more attractive and energized me, is reducing this obstacle.

Using super tracker, I tracked my daily meals from the 5th to the 11th of this month (the

detailed report can be seen on the next page). As stated in the table, I am under in all main food

groups. Further analysis shows that I am over in refined grains and empty calories. Empty

calories are foods that have little nutritional value, and refined grains are processed grains.

Empty calories also comes from processed foods. According to Amanda J. Centia, Monica

Brown-Ramosa, David B. Haytowitzb, and Sarah L. Bootha, in their article, changes in the

content and forms of vitamin K in processed foods, trans-fat leads “to deleterious health effects

including increased risk of cardiovascular disease.” Trans-fat is usually found in most processed

foods, and even with FDA regulation, food companies add it under ingredients as hydrogenated

oils (2015). Additionally, on my nutrition’s report, on pages 5-6, further cements this problem.

Although it shows I am ok with some nutrients, I am also under in very important ones like

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calcium etc. It also shows I am over in others like fats, and cholesterol, which are present in

greater number in most processed foods. Based on this data, and according to McGuire, and

Beerman (2006), I have undernutrition, and more specifically primary malnutrition. Primary

malnutrition is caused by inadequate diet, and can lead to nutritional deficiency, which causes

suboptimal physiological function, and poor health; this can potentially be fatal (p. 30). Mcguire,

and Beerman further state that vitamins help regulate

Food Groups Target Average Eaten Status

Grains 10 ounce(s) 7 ounce(s) Under Whole Grains ≥ 5 ounce(s) ½ ounce(s) Under Refined Grains ≤ 5 ounce(s) 6 ounce(s) Over

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Nutrients Target Average Eaten Status

Total Calories 2800 Calories 1782 Calories Under

Protein (g)*** 56 g 72 g OK

Protein (% Calories)*** 10 - 35% Calories 16% Calories OK

Carbohydrate (g)*** 130 g 210 g OK

Carbohydrate (% Calories)*** 45 - 65% Calories 47% Calories OK

Dietary Fiber 38 g 9 g Under

Total Sugars No Daily Target or Limit

100 g No Daily Target or Limit

Added Sugars No Daily Target or Limit

59 g No Daily Target or Limit

Total Fat 20 - 35% Calories 37% Calories Over

Saturated Fat < 10% Calories 14% Calories Over

Vegetables 3½ cup(s) ¼ cup(s) Under Dark Green 2½ cup(s)/week 0 cup(s) Under Red & Orange 7 cup(s)/week ½ cup(s) Under Beans & Peas 2½ cup(s)/week 0 cup(s) Under Starchy 7 cup(s)/week ¾ cup(s) Under Other 5½ cup(s)/week ¼ cup(s) Under Fruits 2½ cup(s) 1 cup(s) Under Whole Fruit No Specific Target ½ cup(s) No Specific Target Fruit Juice No Specific Target ¾ cup(s) No Specific Target Dairy 3 cup(s) 1¾ cup(s) Under Milk & Yogurt No Specific Target ¾ cup(s) No Specific Target Cheese No Specific Target 1 cup(s) No Specific Target Protein Foods 7 ounce(s) 4½ ounce(s) Under Seafood 11 ounce(s)/week 0 ounce(s) Under Meat, Poultry & Eggs No Specific Target 4½ ounce(s) No Specific Target Nuts, Seeds & Soy No Specific Target ½ ounce(s) No Specific Target Oils 8 teaspoon 2 teaspoon Under

Limits Allowance Average Eaten Status

Total Calories 2800 Calories 1782 Calories Under Empty Calories* ≤ 395 Calories 624 Calories Over Solid Fats * 387 Calories * Added Sugars * 237 Calories * *Calories from food components such as added sugars and solid fats that provide little nutritional value. Empty Calories are part of Total

Calories. Note: If you ate Beans & Peas and chose "Count as Protein Foods instead," they will be included in the Nuts, Seeds & Soy subgroup.

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Polyunsaturated Fat No Daily Target or Limit

6% Calories No Daily Target or Limit

Monounsaturated Fat No Daily Target or Limit

13% Calories No Daily Target or Limit

Linoleic Acid (g)*** 17 g 11 g Under

Linoleic Acid (% Calories)*** 5 - 10% Calories 5% Calories OK

α-Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.5% Calories Under

α-Linolenic Acid (g)*** 1.6 g 1.1 g Under

Omega 3 - EPA No Daily Target or Limit

7 mg No Daily Target or Limit

Omega 3 - DHA No Daily Target or Limit

36 mg No Daily Target or Limit

Cholesterol < 300 mg 410 mg Over

Minerals Target Average Eaten Status

Calcium 1000 mg 848 mg Under

Potassium 4700 mg 1769 mg Under

Sodium** < 2300 mg 2648 mg Over

Copper 900 µg 906 µg OK

Iron 8 mg 10 mg OK

Magnesium 400 mg 191 mg Under

Phosphorus 700 mg 1183 mg OK

Selenium 55 µg 99 µg OK

Zinc 11 mg 8 mg Under

Vitamins Target Average Eaten Status

Vitamin A 900 µg RAE 393 µg RAE Under

Vitamin B6 1.3 mg 1.1 mg Under

Vitamin B12 2.4 µg 4.8 µg OK

Vitamin C 90 mg 117 mg OK

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Vitamin D 15 µg 3 µg Under

Vitamin E 15 mg AT 5 mg AT Under

Vitamin K 120 µg 50 µg Under

Folate 400 µg DFE 372 µg DFE Under

Thiamin 1.2 mg 1.2 mg OK

Riboflavin 1.3 mg 1.7 mg OK

Niacin 16 mg 18 mg OK

Choline 550 mg 305 mg Under

Information about dietary supplements. ** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition, people who are age 51 and older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day. *** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and α-linolenic acid) have two separate recommendations: 1) Amount eaten (in grams) compared to your minimum recommended intake. 2) Percent of Calories eaten from that nutrient compared to the recommended range. You may see different messages in the status column for these 2 different recommendations.

body functions and may help prevent and treat diseases like heart disease or cancer; minerals are

also involved in these body processes (p. 7, 2006). We need these nutrients on a daily basis if

want to function at our most optimal.

The transtheoretical model is the best that applies to my behavior. For most of life I was

in precontemplation, which meant I did or did not recognize a health issue, and had no intention

of taking action. With this health course, this behavior project, and tips from my instructor, Mrs.

Ciucci, I am entering the contemplation phase. This phase is where I acknowledge the issue, and

plan on making a change, but I am not ready to take action. Now, I will enter the preparation

phase by writing this project and making a plan of action. Hopefully, next month, I will enter the

action phase, the phase where I implement my strategies.

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I must also follow S.M.A.R.T guidelines in following my goal to eat more nutritiously.

Specifically, my plan is expanding my food consumption in the vegetable and seafood food

groups. This goal can be measured as every week I would need to eat a quantifiable amount of

either food group once, then more the following week, and so on. This goal is attainable, as I am

not obligating myself to eat the recommended 3 ½ cup of vegetables, or the 11 oz. of seafood

weekly; I will achieve this in small increments. This goal is relevant, despite my lack of

preference in these food groups and lack motivation for my health. Years ago I lost my obesity to

look more attractive, therefore, I have to eat these food groups. Vitamins and minerals obtained

from these food groups help with skin care, i.e. tomatoes and salmon, as well as other beauty

benefits according to Amy Zerello from readers digest (n.d). This goal is time-bound as I hope to

at least reach the maintenance phase, the phase where I maintain the behavior and work to

prevent relapse though it may occur, by the end of this year.

My timeline for my drastic behavior change is as followed. On the second of next month,

8/2/15, I shall begin consuming ¼ cup of vegetables and/or seafood weekly. Every week this

quantity will increase by ¼ until reaching 5 cups total (3 ½ cups vegetables, and 1 ½ cup of

seafood). It is estimated this will take 20 weeks, or 5 months. In other words, by the end of

December my behavior change should be complete. Strategies to complete this change is to eat

functional foods. According to Mcguire and Beerman (2006), functional foods are foods that

contain an essential nutrients which is believed to benefit human health (p. 5). Basella spp., or

Malabar spinach, is a functional food according to S. Sravan Kumar, P. Manoj, and P. Giridhar, in

their article Nutrition facts and functional attributes of foliage of Basella spp. (2015). They state

that Malabar spinach is nutritious, and has rich mineral content especially iron. Also has fiber,

antioxidants, and low calories. Baltic fish is also a good choice, according to Joanna Szlinder-

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Richert, Zygmunt Usydus, Małgorzata Malesa-Ciećwierz, Lucyna Polak-Juszczak, and Wiesława

Ruczyńska in their article, Marine and farmed fish on the Polish market: Comparison of the

nutritive value and human exposure to PCDD/Fs and other contaminants (2011). They state that

“improper nutrition is linked to increased incidence of diseases of civilization including

circulatory disorders, cancer, diabetes, tooth decay, obesity, and constipation.” They recommend

fish and fish products as fish:

“Contain essential amino acids, fat-soluble vitamins (especially vitamin D3), micro- and

macroelements such as calcium, magnesium, iodine, and selenium. These nutrients are

important to the health and proper functioning of the human body. Since they occur in

fish in higher quantities than in other popular food products, fish consumption is a good

way to supplement the overall diet.” (2011)

Other strategies I can implement is making smoothies, as advised by Mrs. Ciucci, and eating

small or shredded pieces. Following my weekly plan, I can get my ¼ cup of vegetables for

instance by mixing it with fruit smoothies. If done correctly, the fruit overpowers the taste of the

vegetables. This allows me to get my recommended consumption in the long run without having

to actually eat my vegetables. The next strategy is shredding the vegetables and/or seafood with

other foods. For instance, I can shred vegetables and mix them with my sauces as a compliment.

Finally, eating a serving size of vegetables or seafood in small bites might be manageable.

Instead of eating a whole leaf of lettuce or a whole fish, I can eat that same amount but lettuce

shredded on top of my burger for instance, and the fish in nugget pieces.

At the end of this behavior change, my dimensions of wellness should be affected. My

physical health would be the most affected, as I will begin getting my essential nutrients, which

will show with clearer skin, more energy, less hanging skin/fat, less tiredness, more focus etc.

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My intellectual health might increase, as I will be tackling an age old problem for me, eating my

vegetables and seafood. Mrs. Ciucci gave me a stepping stone, which can further help me to

think outside the box (critical thinking) to achieve my change. Psychological health is improving

as I am starting to accurately perceive my reality that not eating vegetables is detrimental to my

health, and the nutrients obtain from these food groups might help improve my overall mood.

My social health will definitely improve, as I will no longer be criticized for not eating these two

food groups, especially avoiding embarrassment in public restaurants. My spiritual health will

not be affected as I do not possess this dimension of wellness. I am atheist, and though I love and

respect nature, I do not hold it in high regard. I do not see a clear purpose in life, but I am trying

to enjoy life the best I can. Environmental health will improve as I eat more vegetables and less

processed foods, I will be giving my income to companies that push forward nutritious products

that help overall human health, and not companies that make food chemicals which could pollute

the environment. Occupational health can increase, as nutrients from these food groups can help

reduce stress, and since I work with teens, pass on my knowledge to help them achieve a

behavior change for a more nutritious diet.

Although this fabulous project was well researched, with a week log of my current

behavior, diseases that can come from this behavior, following S.M.A.R.T guidelines and the

transtheoretical model, with a clear timeline and strategies, as well as how it will improve my

dimensions of wellness, there is a key missing: motivation. Without this key, all this work was

wasted. Although I do not feel the same powerful motivation that helped me change my weight

problem years ago, with the support from my girlfriend, and family members, this behavior

change is possible.

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References

Amanda J. Centia, M. B.-R. (2015). Changes in the content and forms of vitamin K in processed

foods. Journal of Food Composition and Analysis, Volume 41, Pages 42–44.

Joanna Szlinder-Richert, ,. Z.-C.-J. (2011). Marine and farmed fish on the Polish market:

Comparison of the nutritive value and human exposure to PCDD/Fs and other

contaminants. Chemosphere, Volume 85, Issue 11, Pages 1725–1733.

Michelle McGuire, K. B. (2006). Nutritional Sciences: From Fundamentals to Food. Canada:

Peter Marshall.

S. Sravan Kumar, P. M. (2015). Nutrition facts and functional attributes of foliage of Basella spp.

LWT - Food Science and Technology, Volume 64, Issue 1, Pages 468–474. Retrieved

from Science Direct.

Zerello, A. (n.d.). 8 Essential Foods for Beautiful Skin. Retrieved from:

http://www.rd.com/slideshows/8-essential-foods-for-beautiful-skin/view-all/

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