Rachel stops at the campus convenience store every morning to buy a 16-ounce cof
ID: 3507445 • Letter: R
Question
Rachel stops at the campus convenience store every morning to buy a 16-ounce coffee to take to class. She grabs a second cup when she arrives at her part-time job at noon. Later in the day, she purchases a 16-ounce bottle of Gatorade before heading for the gym. By the time she is finished with her workout, she is extremely thirsty and needs a 16-ounce bottle of vitamin water to drink on her way home. She spends an average of $10 per day on beverages. She likes the convenience of buying coffee and prefers enhanced bottled water because she gets extra nutrients she needs for her hectic schedule and daily workouts.
1. In 100 or more words, explain why an issue or problem exists.
2. In 100 or more words, support the issue or problem (detected in #1 above) nutritional or dietary information from a professional nutritional reference as it relates to the case study.
3. In 100 or more words, discuss concepts from the textbook that align with #2 above.
4. In 100 or more words, provide nutritional recommendations or advice to the individual.
Explanation / Answer
1.Rachel stops her conveniences regarding daily activities for reason of health and hygiene.so she stores her energy and feel strength regarding by maintaining health conscience inorder to develop her to support daily workouts. Here some nutritional and dietary information from professional reference.
2. Nutrients are play important role in maintaining health here there is additional information why nutrients are needed for healtg consicious.
The body needs a balance of nutrients to stay healthy. They are five group of nutrients
1.Macro nutrients
2.Micro nutrients
3.water/fluids
4.Fibre//roughage
5.Diet
Here we go one by one to understand
1. MARCONUTRIENTS:
Purpose: tissue growth known as tge body's building blocks. Athletes frequently use protein supplements in their diet and will consume protein immediately after training .examples like Animal products like meat, fish ,planta like lentils,nuts and seeds.
Carbohydrates is a source of energy. Divided into simple carbohydrates like sugars and complex carbohydrates like starch. Athletes need to consume larger quantities of carbohydrates to fuel their training and performance. Examples: sugar, glucose,fructose; energygels,bread ,pasta,rice and potatoes.
Fats is source of energy which is four types .they are monounsaturates, polyunsaturated(omega 3 and 6), saturated and trans fats. Fats are stored under the skin and are essentiak for health . Too much fat can limit performance due to increased weight. Examples: Monounsaturated like olive oil, avocados; polyunsaturated like oily fish, nuts, sunflower oil, soyabeans. Saturated like full fat dairy, fatty meats and trans fats-many snack foods.
2. MICRO NUTRIENTS:
Minerals are essential for growth strength , nervous system, red blood cells and immune system examples: calcium- milk, canned fish, broccoli; iron- watercress, brown rice, meat. Zinc- shell fish, cheese. Potassium- fruit, pulses, white meat.
Vitamins are essential for many processes,eg bone growth, metabolic rate, immune system, vision and nervous system. Example: vitamin A- dairy, oily fish , yellow fruit, Vitamin B - vegetables, wholegrain cereals; Vitamin C- citrus fruit, broccoli,sprouts; Vitamin D - oily fish ,eggs, fortified cereals.
3. Water/Fluids:
The body needs to be hydrated to stay healthy. Failing to replace lost fluids can result in dehydration. This is a more serious condition than lack of food. Woman should take 1.6 litres of water approximately 8 glasses of fluids and nen should drink two litres per day. This varies according to temperature and how rigorous the excercise. All drinks count but water is best and healthiest. Fruit juices are fine in moderation but do cobtain highlevela of sugar.
4. Fibre/ roughage
Fibre is an impotant part of healthy diet. It is only found in plant-based foods. There are two types and each one helps body in different ways:
Soluble fibre - helps to reduce cholesterol Examples: oats, barley, fruit, root vegetables
Insoluble fibre - keeps the bowel healthy, examples: wholemeal cereals, wholemeal bread, nuts.
5. Diet
Diet is the variety of foods that are eaten over a period of time. As no single food provides all of the body's required nutrients, an individuals diet should be balanced across a varietyof foods. Individual foods are not necessarily healthy or unhealthy. Healthy eating requires a balanced diet.
Additional advice
As well as being balanced, a healthy diet inclydes;
1. Low-salt or salt- free options
2.five fruit or veg a day, including whole fruits and vegetables, not juices and smoothies
3.wholegrain variety of starchy foods
4.lower - fat diary products
Even if theit diet is balanced, people still need to consider the energy balance equation.
How much to eat
On average men needed around 2500 calories (kcal) a day while women need around 2000. To calculate how much energy the body needs, the following equaton may be used:
Basal metabolic rate(BMR) + physical activity level (PAL) = total energy requirement.
BMR is the amount of energy needed just to keep the body systems working normally.
PAL is the amount of energy needed for any activity (sporting or everyday such as house work).
What is your typical daily diet for healthy hygeine.
Breakfast: cereal and orange juice
Lunch: sweet potato, tuna and salad.
Dinner: chicken, rice vegetables and fruit.
Total calorie intake: 2,500 - 3000 (kcal).
Reference :BBC WEBSITE for professional advice for above question and recommendations for Good health.
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