Question

1. How do you feel about your overall nutrition and physical activity levels based on what you have recorded over the past week? What have you learned from tracking your diet and physical activity levels? 2. Comment on your carbohydrate, fat, and protein intake. How does your carbohydrate, fat and protein intake compare to the recommended daily amounts? What are the long-term potential consequences or benefits to this type of dietary intake? What adjustments to your diet could be made and why should you change? 3. Comment on your vitamin and mineral intake. How does your vitamin and mineral intake compare to the recommended daily amounts? Are you under or over any of the RDAS? What could this mean? If you are not meeting the requirements, what are some ways you could adjust your intake? Please be specific with your answer. 4. Reflect on your overall nutrition and physical activity habits. Describe two healthy habits and two areas you feel you could improve upon. For each, describe how it promotes a healthy lifestyle or what can you do to modify it? What fitness and wellness concepts support your assessment? Use the knowledge that you have gained from the course to address these areas.

Answer 1

1) According to the last weak observation the which we take gives us energy for physical activity. As you get more active and more fit, and/or as you lose weight, your energy needs (how many calories you need) may change. To get the energy you require, you need to get the proper amount of: Protein, which is needed to maintain and rebuild tissues such as muscles..For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines: Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.

2) Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. Nutrition is important for everyone.

Typical values	Women	Men	Children (5-10 years)
Calories	2,000 kcal	2,500 kcal	1,800 kcal
Protein	45 g	55 g	24 g
Carbohydrate	230 g	300g	220 g
Sugars	90 g	120 g	85 g
Fat	70 g	95 g	70 g
Saturates	20 g	30 g	20 g
Fibre	24 g	24 g	15 g
Salt	6 g	6 g	4 g

In India 44% of children under the age of 5 are underweight. 72% of infants and 52% of married women have anaemia. Research has conclusively shown that malnutrition during pregnancy causes the child to have increased risk of future diseases, physical retardation, and reduced cognitive abilities...Undernutrition is a deficiency of calories or of one or more essential nutrients. ... Undernutrition is often obvious: People are underweight, bones often protrude, their skin is dry and inelastic, and their hair is dry and falls out easily.this problem can be reduced if we apply this type of food habit in our daily routine

• plenty of fruit and vegetables.
• plenty of bread, rice, potatoes, pasta and other starchy foods.
• some milk and dairy foods.
• some meat, fish, eggs, beans and other non-dairy sources of protein.

3) The RDA (Recommended Dietary Allowance) and the AI (Adequate Intake) are the amounts of a vitamin or mineral you need to keep healthy and stay well-nourished. They're tailored to women, men, and specific age groups. Recommended intakes for vitamin A for people aged 14 years and older range between 700 and 900 micrograms (mcg) of retinol activity equivalents (RAE) per day. Recommended intakes for women who are nursing range between 1,200 and 1300 RAE

Vitamin or Mineral	Recommended Dietary Allowance (RDA)
Folic Acid (Folate)	400 mcg/day...........................intake of only 20 mcg/day
Iodine	150 mcg/day intake of only 10 mcg/day
Iron	Men: 8 mg/day Women age 19-50: 18 mg/day Women age 51 and up: 8 mg/day

	100 mg/day
Vitamin C	Men: 90 mg/day Women: 75 mg/day	Vitamin taken by us is only 50 mg/day

we are under the recommendation of rda ...the intake criteria does not meet to the required limit ...under the deficiency

Feeling tired for no reason, having low energy, looking pale and always getting sick can all be signs of certain nutrient deficiencies. Not getting enough vitamins and minerals can have long-term impacts on our health, too. ... "Without these essential nutrients we can't grow or function properly....with the help of proper food we can manage to reduce the deficiency of vitamin and mineral...food like fibre rich and different types of fatty acid and some are like

1. Add fiber—especially soluble fiber. 1 of 11. ...
2. Get adequate Vitamin D. ...
3. Eat healthy fats and omega-3 fats. ...
4. Boost antioxidants. ...
5. Eat lean and plant-based protein. ...
6. Choose whole grains. ...
7. Consume magnesium-rich foods. ...
8. Eat calcium-rich foods.

4) If your habits are healthy—eating a balanced diet, getting regular exercise, looking forward to tomorrow, for example—your children are more likely to build those habits in their own lives. What follows is help and advice for building good, lifelong habits in two  areas:

1) Healthy eating.

2) Regular physical activity.

the two habits in which we have to work is avoiding junk food and the second is smoking and alcohol...

A healthy lifestyle is a way of living that lowers the risk of being seriously ill or dying early. Not all diseases are preventable, but a large proportion of deaths, particularly those from coronary heart disease and lung cancer, can be avoided.

• Eat three healthy meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.
• Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.
• Regular exercise can prevent and reverse age-related decreases in muscle mass and strength, improve balance, flexibility, and endurance, and decrease the risk of falls in the elderly. Regular exercise can help prevent coronary heart disease, stroke, diabetes, obesity, and high blood pressure. Regular, weight-bearing exercise can also help prevent osteoporosis by building bone strength.