Vitamins and Minerals Support Ones

Vitamins and minerals support ones immune system by making sure that the body has all the nutrients that it needs to function properly. Without proper nutrition, the immune system may become compromised and illnesses may occur due to the deficiencies. Steps that can be taken to improve one immune system would be to increase vitamins and minerals that support where the deficiency is taking place i.e. information has shown that deficiencies in vitamin A and vitamin B can cause serious problems with the immune system. Some of these deficiencies are suppression of immune reactions; frequent repertory, digestive, bladder, vaginal, and kidney infections (Whitney & Rolfes, 1999, P.346).

My risk factors include: genetic factors because I have a family history of cancer. Environmental factors i.e. sun exposure and air pollution. To reduce the chances of developing cancer one could do the following; control weight and prevent obesity. Reduce consumption of total fat to 30% or less and saturated fat to 10% or less of total energy intake. Increase fiber intake to 20 to 30 grams per day. Include a variety of fresh vegetables and fruits (including deep yellow and dark green vegetables) in the daily diet; consume salt-cured, salt-pickled, nitrite-cured, and smoked foods in moderation. As well as consume alcoholic beverages in moderation, if at all (Whitney & Rolfes, 1999, p.577).

3.My risk factors for hypertension include being overweight. Ways to reduce Hypertension risk include the following: Weight control, increased physical activity, decreased alcohol consumption, and decrease sodium intake.

4. I run the risk of developing type II diabetes, which has been related to obesity. Ways to reduce risk include changing eating habits i.e. counting carbohydrates and monitor the number of carbohydrates that are in my diet. Another thing to watch is fat intake (Whitney & Rolfes, 1999, pp.580-581).

5. Doing this assignment has proven that my diet has not been as good as it could be. It has come to my attention that some foods and lack of activity could possibly be leading to problems further down the road. I also realize now why it is so important to follow my diet plan, get plenty of exercise, and drink lots of water, considering this all plays an important role in my overall well being. Now I now to make healthy smart decisions and always consider the long-term effects of what I put into my body.

7-day meal journal

Breakfast

Lunch

Dinner

Snack

Cup of frosted flakes

Cup of whole milk small apple

Grilled cheese

Apple pie

8 oz juice

Steak

Mashed potatoes w/gravy glazed donut popcorn

Cheerios

Whole milk