Final Wellness Reflection

Week (s)

Examining Dietary patterns

Reasonable Target Change

Examples of realistic small substitutions

1

Fast food meals or snacks every week

Decreased by one fast food meal per day

I ensured that I replaced the fast food meal every day with food prepared from a supermarket or a sandwich made from home. The aspect was vital and ensured that I reduced the daily intake of high calories that may have resulted in obesity.

2

Servings of fruit per day

Increased by one serving per day

I ensured that I added fresh or canned fruit to other healthy drinks. Fresh fruits can lower blood pressure and also reduce heart diseases and stroke, and this helps maintain good health. Increased consumption of fruits has helped me lower the risks of such diseases.

3

Serving vegetables every day, every week

Increased by 1 serving each day

Ensured I increased the intake of vegetable intake in my diet every day and throughout the week. Vegetable helped keep in check blood sugar and also associated with the prevention of heart diseases.

4

Use butter or meat fat

Reduced trans and saturated fats

I replaced the butter or meat fat with a drizzle. As much as the body requires fat for the provision of energy, too much saturated fat can result in increased cholesterol build up in the body.

5

Desserts and other sweets per week

Reduced the intake of desserts or sweets by 1 serving every week

I ensured that I replace the dessert or sweet I often take every week by replacing it with a fruit or with a handful of nuts. Taking too many sweets can result in weight gain and also causes blood sugar problems. Replacement of the sugars will give the body enough vitamins that protect our skin and immune system, and this has been a success.

From the exercise, I have learned that too much calorie is one of the primary factors that lead to obesity and that obesity is associated with significant heart diseases.