NUTRITION & DIET PLAN

The symptoms of scurvy include exhaustion, debility, swelling in parts of the body, bleeding of the gums and loss of teeth. Vitamin C is necessary for the production of collagen and iron absorption. Vitamin C can mainly be found in fruits and vegetables.

Magnesium deficiency can cause diseases like hypocalcaemia, hypokalemia as well as cardiac and neural problems. Magnesium can be obtained from darky leafy green vegetables, nuts and seeds, yoghurt, whole grains, bananas, dark chocolate etc.

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Saturday

On Saturday in my breakfast of yoghurt and nuggets I got calcium, magnesium, fat and sodium. In my snack of Milo and candy, I got carbohydrates, fat, magnesium, Vitamin A, calcium, cholesterol, and iron. Through my lunch of aloo ki tarkari puri I got fat, carbohydrates, all minerals and vitamins and a minute amount of protein.  My tea also provided me with a lot of fat, minerals, carbohydrates, and protein. The black lentils and rice provided me with Vitamin b-complex and the melon slices provided me with potassium and Vitamin b-complex. Overall my calorie intake was around 2,498, which is much more than the normal intake of calories should be. Also, I was unable to drink a healthy amount of water which is around 2 litres or 8 glasses.

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Deficiency of Water in the body can lead to depression, chronic fatigue syndrome, lupus, muscular dystrophy or even Parkinson’s disease.

Sunday

Through my breakfast I was provided with fat, carbohydrates, magnesium, Vitamin A, calcium, cholesterol and iron. My snack of Chocolate Cake and candy provided me with magnesium, cholesterol, fat, carbohydrates, calcium and iron. My lunch of Aloo Qeema provided me with fat, protein and vitamin A, whereas the biryani provided carbohydrates, sodium, protein, fat, and Vitamin B-complex.  The 2 persimmons provided me my daily dose of vitamins. Overall on Sunday my calorie intake was 1,700, which is quite good compared to Saturday’s calorie intake. Overall, today I had a very balanced diet, with the right amount of all nutrients from carbohydrates to minerals.

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Through the recording of my diet and analysis of the amount of nutrients found in each group of food, I learnt the importance of keeping a balanced diet, from drinking the right amount of water and having enough minerals and vitamins in one’s diet. I noticed that overall carbohydrates, fats and proteins were present in almost all foods and were consumed on a larger basis, compared to minerals and vitamins. I also noticed that compare to Friday and Sunday, my diet was very simple and in moderation. In the previous days there was too much consumption of fats and carbohydrates and very little consumption of minerals and vitamins.

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In the future, I will try to keep a more balanced diet, containing more fruits and vegetables (to provide minerals and vitamins) and decrease the amount of fat I am consuming on a daily basis. I will also try to keep the average amount of water I drink to 8 glasses a day. If I manage to do this I will be less susceptible to chronic diseases like diabetes, cancer, Alzheimer’s and Parkinson’s disease.

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