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Running Head: TAKING BALANCED DIET 1

TAKING BALANCED DIET 3

Taking balanced diet

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3b. Select 3 food recommendations of interest from the list of recommendations above to explore throughout the semester

Fruits: 2 cups*

Nuts, seeds, dry beans and peas: 4-5 oz**

Dairy**: 2 cups

These amounts are the same for children and adults. Most people need more of some nutrients, such as calcium and vitamin D, than others. The amount of some nutrients also depends on age and sex. The requirements for children are higher than they are for adults because children grow faster and have different nutritional needs. Because of this overlap between the needs of most people, it is not necessary to give individual requirements for every nutrient (such as vitamins or minerals) if only three servings per group are listed. This makes it easier to understand what the recommended eating pattern is.

Step 3c: Use an online calculator to determine micronutrients and fiber recommendations for your age and gender. 

Nutrients Required in the Body

Step 3d: Write a reflection comparing and contrasting your current eating pattern to dietary recommendations.

Any time I have a look at my diet, I realize many things that I would do and adjust to improve my uptake. I have noted that my diet has a low computation of fiber. I don't take an adequate share of fruits and vegetables, and this is the major reason that has caused this diet insufficiency. Despite taking the right amount of calcium, I have not managed to have sufficient vitamin D, and vitamin K meant for blood clotting and building strong bones. The best thing about it is there is an opportunity to integrate what is missing and ensure that I take a balanced diet. For instance, I would pass by the market and purchase some fruits such as oranges, and they will be very critical in boosting my vitamin C. I recall an instance when I felt ill, and I took a lot of fruits, and they helped me have a quick recovery (Alam et al., 2020).

I am convinced that people have not been careful with what they consume, and in this case, it has reflected poor health conditions and an increased rate of infections. Getting more vegetables and fruits will help improve my diet in a great way. Massive education should be taken to the community to encourage them on the great need of having a balanced diet and taking clean food. Meal planning, taking the fresh product, and seeing food will help build the body's immune. Besides that, it's worth noting that there is massive fat in processed food. Both adults and children should shun processed food as much as possible. This will promote good health and local industry that process fresh food.

References

Alam, A., Chowdhury, M., Dibley, M. J., & Raynes-Greenow, C. (2020). How can we improve the consumption of a nutritionally-balanced maternal diet in rural Bangladesh? The key elements of the ‘Balanced plate’ intervention. https://doi.org/10.20944/preprints202007.0197.v1

WareN, M., & L.D. (2019). Vitamin K: Health benefits, daily intake, and sources. Medical and health information. https://www.medicalnewstoday.com/articles/219867