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1. My Nutrition Plan 1
Running head: MY NUTRITION PLAN
My Nutrition Plan
In APA style
(Your Name)
(Your School)

2. My Nutrition Plan 2
Abstract
Having adequate nutrition is crucial in maintaining a healthy lifestyle. With the
help of the Food Pyramid, I have learned what exactly I should be eating in order
to live the healthiest life I can. There are many things I can change about my diet,
and knowing what those changes are is the first step in leading a healthier life.

3. My Nutrition Plan 3
It is no question that nutrition is a very important part of a healthy lifestyle.
Like many people my age, I could definitely make better choices in the foods I
consume. The first step to eating healthier is to figure out what you are eating
now, how it benefits you, and what you can do to change it for the better.
My current eating habits are far from perfect. I try to eat some healthy
foods everyday, but it is faster and easier to go with the quick, unhealthy route.
Generally, I tend to go long periods without eating. This is not good for my
metabolism and energy. I know I should try to eat several small meals during the
day. Also, I sometimes find myself skipping breakfast. This is a crucial mistake in
a healthy lifestyle. Breakfast is the most important meal of the day, as they say. It
kick starts your metabolism and gives you the energy you need to start the day
off right.
The foods I eat are not always the healthiest choices. Many times I find
myself in a rush and I need to find something quick to eat. This may be instant
noodles, pizza, or fast food. I try to limit myself on eating these types of foods,
but they are cheap and easy. I tend to eat fast food about two or three times per
week.

4. My Nutrition Plan 4
I do usually drink quite a bit of water throughout the day. They say eight
cups is the rule of thumb, and I think I generally make it to that point. I usually sip
on water throughout the day and try to drink some water along with my meals.
Soda pop is said to be one of the worst things to drink. I will admit, I tend to
drink soda almost everyday. I limit myself to one can, although I know I should
not really drink any at all.
I aim to eat fruits and vegetables every day. I usually eat salads four or five
times a week. Also, I try to snack on healthy foods such as carrots, apples, or
bananas. I could eat more fruits and vegetables daily, but I think I eat a decent
amount for the most part.
As for grains, most of my intake comes from simple carbohydrates. Foods
like pasta, pizza, white bread, and others make up the core of my diet. I’ve
learned the importance of whole grains and have been trying to implement them
into my diet.
Milk is a staple in my diet. I like to drink skim milk and eat cheese in
different varieties. I think I get more than enough calcium from my dairy intake.
I am a true carnivore. I enjoy eating both red meats like steak and
hamburgers as well chicken and fish. I don’t like eating beans all that often, but I
do eat a decent amount of lean meats.

5. My Nutrition Plan 5
My food pyramid results were typical for a person my age with my activity. I
have some work to do in order to meet all of my requirements. For grains, I am
supposed to eat 10 ounces per day. At least half of this should come from whole
grains.
For vegetables, I should aim for three and a half cups per day. Every
week, I should try to eat three cups of dark greens, two and a half of orange
vegetables, three and a half cups of dry beans and peas, seven cups of starchy
vegetables, and eight and a half cups of other vegetables. I thought that I ate
plenty of vegetables, but looking at the weekly goal, I should try to vary my
vegetable intake.
I should be eating a little bit less fruit compared to vegetables, about two
and half cups per day. I don’t eat fruit every single day, so I’ll have to work on
this.
As for meat and beans, my aim is seven ounces per day. I should stay
away from red meats, and try to eat lean, low-fat meat and poultry, as well as
more fish, beans, peas, nuts, and seeds.
My dairy recommendation is three cups per day. I think I consume more
dairy products than required. I should cut down on cheese and other high-fat
dairy products.

6. My Nutrition Plan 6
Lastly, I should be aiming for eight teaspoons of oil per day. Also, I should
limit my extra calories to 425.
I plan on making some necessary changes in my diet. For starters, I will
cut out all the excess calories I consume from soda and candy. This will be a
hard but crucial step in aiming for a healthier lifestyle. In addition, I will trade in
my simple carbohydrates for whole grains. Whole grains contain more nutritional
value and are easier for the body to digest. Additionally, I’ll try to cut back on
eating fatty, red meats, and focus more on lean meat and poultry. Maybe I can
start eating Egg Beaters rather than real eggs. Also, I’ll try eating some nuts,
seeds, and beans to get some of my protein. As for dairy, I’ll cut back on high-fat
cheeses, and drink skim milk. In addition, I will try to consume more fruits and
vegetables everyday.
The six classes of nutrients are water, protein, carbohydrate, fat, vitamins,
and minerals.
I generally drink enough water daily to fulfill my requirement. I like to keep
myself hydrated as well as eat foods that are rich in water such as fruits and
vegetables. Water is the most critical nutrient. It helps maintain temperature,
lubricate joints, flush out chemicals, and maintain eletrolytes.

7. My Nutrition Plan 7
Protein is an essential part of a healthy diet. It contains amino acids and
helps level hormones and antibodies. The foods I eat which help my protein
intake are meats, poultry, and fish. I will have to start implementing nuts, seeds,
and beans in order to get a healthy variety of protein in my diet.
Carbohydrate is the second most important nutrient. They are the easiest
source of energy for your body to break down. I tend to eat enough
carbohydrates in the form of breads, pastas, and starchy vegetables. In order to
live a healthy lifestyle, I will have to start eating more whole grains such as whole
wheat bread. There are a lot of products that now contain whole grains, so it
should be easier to increase my whole grain intake.
Fat is important in the diet, but not in excess. It gives the body energy and
heat. There are also fatty acids that are essential in human development. In
order to limit myself from too much fat, I’ll have to cut out greasy foods such as
hamburgers and pizza. Instead, I should try to get healthier fats such as olive
oils.
Vitamins are also very important. Deficiencies in vitamins can lead to
disease. They function in metabolism and enzyme reaction, among other things.
There are a lot of different vitamins, and several foods contain them or are
fortified with them. I usually eat cereal, which is fortified with vitamins. I also eat

8. My Nutrition Plan 8
fruits and vegetables, which are rich in vitamins as well. In addition, I take a
multi-vitamin everyday, just to make sure I am getting enough.
The last nutrient is minerals. They help to transport oxygen in the body and
are important in protein synthesis. These are also found in a variety of foods. I
get a lot of minerals such as Iron from meats and vegetables.
Some of the foods I eat that are especially good include vegetables and
fruits. I eat spinach quite often. Spinach is filled with iron and vitamin A. It’s a
dark, leafy green and is great for the immune system.
I also like to eat bananas. These are rich in potassium and help maintain
the body’s electrolytes. Other fruits I eat regularly include apples, oranges, and
grapes. These all are very rich in vitamins and minerals.
Fish is also a nutritional food. Salmon, tilapia, cod, they all contain omega-
3 fatty acids and are a good source of protein.
In contrast, there are some foods that serve barely any nutritional value.
One of the worst in my diet is soda. Soda contains significant amounts of sugar.
Soda also depleats the body of water and calcium. I should cut soda out of my
diet all together.

9. My Nutrition Plan 9
In conclusion, the food pyramid guide has helped me learn more about
dietary requirements and maintaining a healthy lifestyle. Hopefully, with this new
information I can practice what I know and eat healthier. Knowledge is power,
and now I have the power to change what I put into my body and make it
beneficial to my health.

10. My Nutrition Plan 10
References
United States Department Of Agriculture (2008).My Pyramid. The Center for
Nutrition Policy and Promotion. Retrieved on August 3rd
2008 from
http://www.mypyramid.gov/global_nav/about.html