Healthy Eating

Healthy eating cannot be considered as depriving oneself of the foods that people love, strict dietary limitations, or staying unrealistically thin. However, it is stabilization of ones mood, having more energy, feeling great, and improving the outlook of a person. Individuals and groups of people feel overwhelmed by the numerous conflicting diet and nutrition advice. Seemingly, some experts highly recommend a particular food while others relatively discourage it (Marcus, 2013). This study delves into a reasonable three-day meal for a male grown up at age thirty and active, a summary of the dietary intake, the area that requires improvement, and a plan to make lifestyle and dietary changes.

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Over-consumption of Proteins

According to Neulinger and Simon (2011), an active thirty-year-old male who over-consumes proteins alongside other foods requires help. Studies establish that approximately 105 grams of proteins are consumed by an average American every day. The amount is higher than that one needed by the human body, an average of 53 grams every day. Notably, proteins are the building blocks responsible for the human muscles. Dieticians allege that 10 grams of proteins in snack or meal can boost satiety. Protein, in recent years, has emerged as the primary nutrient that individuals are compassionate about consuming. Carbs are considered fattening while fat has been maligned for many years due to the high calories.

Notably, proteins provide the body with the required materials for the production of hormones and repair of tissues. However, excessive intake of the nutrient leads to unexpected consequences. Firstly, there is reduced energy. The bodies of human beings primarily depend on carbohydrates and fat for energy. Consumption of proteins in excess may lead to a diet that falls short of the appropriate energy sources. The body can break down the proteins, but it needs more resources and energy to do it which makes it ineffective. A diet with low carbohydrates may impact an individuals endurance and prevent them from engaging in long exercises (Marcus, 2013).

Secondly, over consumption of proteins leads to changes in the rate of metabolism. The chemistry can explain the phenomenon behind the metabolism of proteins. The biological process requires lots of water which can otherwise lead to dehydration. The breakdown of proteins increases the oxygen demand. When an active thirty-year-old exercise vigorously, his body utilizes carbs for energy due to its highly efficient nature. The metabolism process requires oxygen (Neulinger & Simon, 2011). Consumption of proteins in excess can deprive the human body of the necessary oxygen to accelerate activity and further impact the exercise or athletic performance of the thirty-year-old male.

Thirdly, an excessive intake of proteins leads to massive weight gain. The body of a thirty-year-old active man responds conventionally to the consumption of excess food by storing the extra for later utilization during stressful times. An intake of excessive proteins is no exception. However, it is reserved as fat that results in the gaining of weight. Many people adhere to a diet rich in protein with the thought they would shed extra weight (Marcus, 2013). Realistically, the strategy fails in case there is no balance between the energy expenditure and the intake of calories. When an active thirty-year-old male becomes overweight, he is prone to severe health consequences such as increased risk of diabetes and heart disease.

Change in Diet

Neulinger and Simon (2011) allege that an active male aged thirty can improve his diet by practicing healthy eating. Over consumption of proteins can be substituted by consuming vegetable protein, lean meat, and fish. Taking meat is appropriate because it contains various nutrients such as vitamin B, iron, proteins, and zinc. Some highly recommended lean meats have a low-fat content such as turkey and chicken. The major way of consuming meat is cutting off all the skin and the fat and having it lean. According to experts, an active thirty-year-old male should consume fish for a minimum of two times every week. Between the two meals, one should be rich in fresh tuna, mackerel, salmon, and sardines. They contain the vital omega three fatty acids, a crucial component of a healthy diet. They enable the active young man to have a healthy and safe heart.

Again, the diet can be improved by taking dairy products and milk. Typically, they are healthy foods, although they are highly saturated in fats. The fat is not healthy for the human heart. The dairy products and milk should not be consumed in excess and can be remedied by consuming low-fat and reduced-fat dairy products (Marcus, 2013). The products have similar protein amount, minerals, and vitamins but have less fat. For instance, full-fat milk can be swapped with semi-skimmed milk and reduced-fat cheese can be used. Again, fromage frais or low-fat natural yogurt can be consumed instead of cream. Again, a little scraping of margarine or butter on bread.

Finally, vegetables and fruits are highly recommended, and the appropriate consumption is a minimum of five portions every day. Fruits are essential for the human diet and a significant source of fiber, vitamins, and minerals. Again, carbohydrates should comprise a greater component of every meal. Examples are brown rice, wholemeal pasta and bread, rye crispbread, bran flakes, and porridge. Additionally, lots water should be taken.

References

Marcus, J. B. (2013). Diet and Disease: Healthy Choices for Disease Prevention and Diet Management. Culinary Nutrition, 371-430. doi:10.1016/b978-0-12-391882-6.00009-1

Neulinger, A., & Simon, J. (2011). Food consumption patterns and healthy eating across the household life cycle in Hungary. International Journal of Consumer Studies, 35(5), 538-544. doi:10.1111/j.1470-6431.2011.01015.x

Dietary Plan

Unhealthy Eating

Day Breakfast Lunch Dinner

Thursday A cup of tea and three fried eggs 105 grams of beef and a bowl of rice A plate of beans, past, and coffee

Friday 2 cups of drinking chocolate, seven slices of white bread and two fried eggs A plate of white corn, canned juice, and two bananas A plate white rice, peas, and a cup of tea

Saturday A glass of yogurt, cake, and two oranges

110 grams of mutton, and a plate of pasta

A bowl of white corn, beans and a cup of tea.

Healthy Eating

Day

Breakfast Lunch

Dinner

Thursday

Three slices of whole bread, a glass of milk, and a banana

A plate of wholemeal rice, green grams, and 10 grams of liver Wholemeal corn, spinach, and a glass of water

Friday

1 boiled egg, an apple and a glass of milk

10 grams of chicken meat, a bowl of pasta, and a glass of water Reduced-fat cheese, wholemeal corn, banana, and a glass of water

Saturday

Half a bowl of porridge, two slices of whole bread with a scraping of margarine Low-fat natural yogurt, rye crispbread, a small portion of watermelon Wholemeal rice, 10 grams of fish meat, cabbages, a glass of milk.