Sci 241 - Personalized Nutrition and Exercise Plan

Final Project: Personalized Nutrition and Exercise Plan

Axia University

SCI 241

November 13, 2011

Final Project: Personalized Nutrition and Exercise Plan

I believe some people are under the false impression that eating healthy and exercise are exclusively related to dieting and losing weight. In fact, healthy eating and exercise are the most significant keys to lowering the risk factors of illnesses. Therefore, developing a plan to balance one`s personal nutritional requirements with exercise, will help to maintain a healthy weight, and lowers risk of diseases. Within this paper, there will be an in depth discussion concerning the preparation to institute an individual nutrition and activity strategy according to a health problem. A discussion of nutritional requirements, and physical activity, difficulties to overcome while accomplishing the goals, and a plan modification through incompatible seasons and life stages will be incorporated into this discourse.

I recently learned that I am one of 3 million people in America who suffer from anemia (World Health Organization, 2008). I inherited this from my father, who did not leave me anything in his Will, but he did leave me anemia, a goiter, and ulcers. At first, the symptoms of fatigue and vertigo were mild. However, when they did not disappear within a few days, I consulted with my doctor.

Following various blood tests, the doctor informed me that I have Iron-deficiency anemia, which is the result of deficient iron in the body (Farm Radio International, 1996). In the event that the body does not acquire the red blood cells, which transport oxygen attached to the iron in hemoglobin, Iron deficiency anemia develops (Kaslow, 2006). Additionally, a low level of folic acid causes weakness, weariness, pallor, headache, and loss of appetite (1996). According to the Free Dictionary (2011), folic acid belongs to the Vitamin B complex, and is water-soluble. Folic acid is required for the formation of red blood cells and embryonic development, and the key component in various metabolic reactions of coenzymes (Free Dictionary, 2011).

Fortunately, the anemia is mild and I am taking steps to deal with it by creating a healthy eating and exercise plan. My Pyramid Tracker (2005) assisted in the evaluation of the ingestion of iron, and the requirement necessary to facilitate my health problem. I reported and reviewed the iron intake for the period of one week, and the results were that the estimated average iron intake is below the Recommended Dietary Allowance, which represented a central level of iron deficiency (2005). My objective is to amplify the iron intake from 12 milligrams to the recommended allowance of 18 milligrams. In accordance with the recommendation of dietary folate equivalents, the folate intake should increase to 400 micrograms (2005). Subsequently, the additional goal to amplify the folate intake, a B vitamin, which assists to form red blood cells, is included (Kaslow, 2006).

Prior to beginning the new eating plan, I made an appointment for a consultation with Nutritionist, Dr. Elizabeth Vennos, at our local hospital, St. Joseph`s. After a preliminary discussion about my health records, she devised a menu that would increase my intake of iron. She suggested that breakfast include; one serving of Citrus fruit, 3/4 cup of raisin bran cereal, 1 egg, teaspoon of margarine on whole-wheat toast, and 1 cup of low fat milk. This breakfast will equal 19 milligrams of iron (Elizabeth Vennos, M.D., Personal Interview. November 4, 2011).

The next logical step was a menu for lunch. Dr. Vennos suggested; 3 ounces of tuna fish with 1 teaspoon of mayonnaise on two slices of whole grain bread, 1 medium apple, 1/2 cup of carrots, and 1 cup of low-fat milk. This lunch will equal 6.8 milligrams of iron.

The evening meal will consist of skinless chicken, baked potato with skin, mixed green salad with vinegar and oil dressing, and low-fat milk; equaling 5.3 milligrams of iron (2011).

Subsequently, these foods are all nutrient-rich and easily digestible, and my energy will be boosted. Equally important, Dr. Vennos supplied me with a list of alternative food choices, and my body will receive the right combination of nutrients, minerals, and vitamins. Dr. Vennos explained that the consumption of fruits and vegetables would energize and detoxify my body and in addition, correct fatigue, improve appetite and body strength.

Dr. Vennos provided me with the information to embark on my new food regimen. However, it was my turn to perform further research on the foods, which will supply me with the proper