NUR1120 Daily Food and Beverage Diary

Time

Food/ Beverage (includes water)

Amount

Comments

8:00 AM

Milk with Cereals

1 medium size bowl

I don’t  feel hungry when I take protein/fibre in breakfast

8: 30 AM

Water

1 glass

Usually take water after 30 minutes of breakfast

11: 00 Am 

Tuna and Egg salad

Medium plate/bowl

I feel stuffed

11: 30 Am

Tea

1 Cup

Need small amount of caffeine in body to feel energetic

12: 30 pm

Water

1 glass

To stay hydrated

1: 30 pm

Water

1 glass

To stay hydrated

2: 00 Pm

Chicken thighs, asparagus, honey, baked apples.

½ cup of asparagus, two chicken thigh, one teaspoon honey, 2 apples.

I feel stuffed for good 2 to 3 hrs.

2: 00 pm

Water

1 glass

Water with lunch

3:30 pm

Water

1 glass

To stay hydrated

5:00 pm

Tea with biscuit

1 cup tea with 2-3 biscuits

Evening routine

5:30 Pm

Water

 1 glass

For hydration

7: 00 Pm

Water

1 glass

For hydration

7: 30 pm

Dates

Two dates

I like dates

8:30 Pm

Pork with pineapple, peaches, asparagus, carrots. 

½ cup of carrots, 5 gram of pork, half cup asparagus, half pineapple

I feel stuffed

8:30 pm

Water

1 glass

With meal

9: 30 pm

Water

1 glass

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Time

Food/ Beverage (includes water)

Amount

Comments

8: 00 AM

Bread with peanut Butter, coffee

1 cup coffee with 2 slices of bread with peanut butter

I like the combination, and don’t feel hungry for good 2 hrs.

8: 30 Am

Water

1 glass

For hydration

9: 30 Am

Water

1 glass

For hydration

11:00 Am

Eggs with yogurt

2 eggs with yogurt and honey.

For daily protein intake

11: 30 Am

Water

1 glass

For hydration

12: 00 Pm

Grape juice

1 glass

For better health and taste

1: 00 pm

Water

1 glass

To attain the 2-3 litre of water a day to avoid dehydration.

2: 00 pm

Lentil soup with rice, wheat bread and cumber and tomato salad.

1 cup of lentil soup with small bowl of rice, 2 tomato and 1 cucumber, 2 slice of wheat bread.

I feel stuffed and the food is healthy.

2: 15 Pm

Water

1 glass

Usual

3: 30 Pm

Water

1 glass

Usual

5: 15 pm

Tea with toast

1 cup tea

Regular evening routine

6: 00 pm

Peanut butter brownies

1 piece

For evening snack.

7: 00 Pm

Water

1 glass

Usual

8: 00 Pm

Green beans, carrots, apples, cube steak 

Half cup steak, 1 cup beans, 3 small size carrots, 2 apple.

To ensure healthy meal, feel stuffed. 

8:00 pm

Water

1 glass

Normal

9: 00 pm

Water

1 glass

Normal

9: 30 Pm

Hot chocolate without sugar

1 cup

After taking this I don’t have sweet cravings

Time

Food/ Beverage (includes water)

Amount

Comments

8: 30 Am

White toast with jam, boiled eggs

2 pieces of toast, 2 eggs

I ensure protein intake in breakfast so I don’t feel hungry 

9: 00 am

Spinaches and cucumber  juice

1 cup spinaches, 1 cucumber

Leafy vegetable juice for health and hydration.

9: 45 Am

Water

1 glass

Typical

10: 35 Am

Water

1 glass

Typical

11: 00 am

Tuna salad

1 cup tuna

To feel stuffed till lunch

11:30 Am

Water

1 glass

Typical

1: 00 Pm

Water

1 glass

Typical

2: 00 pm

Tomato and corn soup, rice, spinach, roasted potato, boiled peas and carrots.

1 medium size bowl, 1 big plate.

I feel healthy after taking vegies in my lunch also I feel full.

2: 20 Pm

Water

1 glass

Typical

3: 30 Pm

Cheese and salad sandwich

2 round of white bread, 1 tablespoon of cheese with 2 slices of tomato and onion.

I like the taste and it’s a healthy snake

3: 40  Pm

Water

1 glass

After snacking

4: 45 Pm

Apple

1

I take a fruit when I feel like munching

5: 30 Pm

Tea

1 cup

Evening routine

6: 00 Pm

Water

1 glass

Typical

7: 00 Pm

Turkey burger

1  piece

I like having burger or pizza typically

7:15 Pm

Water

1 glass

Typical

8: 30 Pm

Vegetable rice, boiled potato, lentil soup, boiled peas and cabbage salad

1 big plate

I feel stuffed

9: 00 Pm

Water

1 glass

Typical

9: 30 pm

Water

1 glass

Typical

10: 30 Pm

Mix fruit custard

1 small cup

This is healthy and tasty option for sweet craving

10: 40 Pm

Water

1 glass

Typical

People need to consider food portion size depending on their body mass index to ensure healthy diet (Miller, 2019). Australian dietary guidelines recommend 1 to 2 cup of fruit and 2-1/2 cups of vegetables a day, depending on person age (Shoneye et al., 2019). As per my age 2 to 3 cup of vegetable and 2 cup of fruit a day is ideal to maintain healthy BMI.

As Australian Dietary Guidelines inform that ideal food portion is directly related to person age and BMI to ensure healthy wellbeing (Huddy et al., 2016). In consideration to my diet diary I have realised that I am taking adequate vegetables in my lunch and dinner satisfying the requirement of 2- 3 cup of vegetables, however, the fruit intake is not up to mark and I need to include more fruits in my breakfast. Australian Dietary Guidelines recommend that healthy diet should be comprise of five different food groups, such as vegetable, fruits, grains, meet/nuts,  milk/yogurt for nutritionist diet, its vital for individual to include food from each portion to certify consumption of all vitamins and minerals ensuring healthy wellbeing (Mantzioris&Villani, 2019).  Despite taking adequate veggies in my diet, I need to fix the portion size to attain healthier outcome, for instance, calculating the meal calories more effectively to meet the diet goals. Also I usually take the fruits to satisfy the sweet craving which is occasional and thus, I am not able to meet the targeted fruit diet 2 cup of fruits a day, however I try to replace unhealthy snakes with fruits to maintain healthy diet, such as taking 125 ml of grapes or spinach juice without sugar. Thus, I can say that not exactly but yes I am able to meet the Australian dietary Guidelines in many portion to ensure healthy diet.

Adequate fruit and vegetable consumption help in decreasing risk of cardiovascular disease.

It is been identified that low vegetable and fruit intake affect the health adversely, according to WHO ( world health organization) 2011 report, more than 2 million lives can be saved by ensuring sufficient vegetable and fruit intake (Badimon, Chagas &Chiva-Blanch, 2019). As we know that sugary or unhealthy food consumption increase the risk of cardiovascular diseases it is been recognized that increase consumption of vegetables and fruit depending on person gender and age can help individual to displace food high in sugar, saturated fats, or salts. Poor diet cause 31% of chronic heart disease worldwide, several phytochemicals and nutrients in vegetables and fruit such as folate, potassium, etc. can help person to reduce the risk of cardiovascular disease (Mozaffarian, 2016).

 Adequate fruit and vegetable consumption can help in reducing the risk of diabetes and obesity.

Though obesity is not a chronic condition however it can give rise to many chronic disease such as cardiovascular disease and diabetes. People consuming toxic/unhealthy food high in sugar and saturated fat can cause obesity and diabetes, there are many factors that cause diabetes but obesity is one of the prime factor, it is been studied that through adequate consumption of fruit and vegetables such as berries, apple, yogurt, asparagus, etc. can help individual to avoid the risk of diabetes, especially type 2 diabetes (Pal & Nanda, 2018).  People who already have diabetes can also include antioxidant food to help them manage the condition and avoid consequences of the diabetes. 

Article 1:  social and cultural matrix of health and disease.

This article elucidate on factors that affect the health, such as social and cultural factors. In this article it is stated how economic condition play a key role in people buying choices, for instance, individual due to income restraint may not be able to afford the adequate amount of fruit and vegetable that are essential to maintain health. Social factors like education influence person thinking and choices for wellbeing, education is vital tool to make right choices for health as it helps person to be aware of consequences of poor diet, similarly, income influence person lifestyles, for instance, the amount of money individual to make affect their health, thus, people with higher income tends to be make more healthier choices, (Corin, 2017).  There are many cultural barriers that can influence person way of prioritizing health choices such as language barriers, family support, early childhood environment, religious values, etc.

Article 2:  cultural and socioeconomic determinants of health aging.

This article discuss how person lifestyle behaviour is influenced by cultural and socioeconomic determinants, for instance, many indigenous people do not opt for dietary advice to language barriers, thus, that increase the risk of poor food consumption and illness. Person income decide the lifestyle choices they made, from physical activity to food choices, correspondingly, it is possible that individual may be inattentive toward consequences of poor diet, which show the obligatory of more health campaign to promote healthy diet to certify the wellbeing of others (Brennan-Olsen et al., 2019).

In relation to social and cultural factors affecting the health as mentioned in both article I can say that socioeconomic factors is key factor affecting the lifestyle choices, every house has their own food routine influence by their belief and culture, though we ensure that we eat adequate fruit and vegetables in a day to attain nutrition obligatory for healthy wellbeing but income definitely influence the choices we made overall in terms of food at some extent. Also sometimes accessibility also influence meal choices. On other hand, in my house we usually prefer to make sweet dishes very often that’s also sometimes restrict the dietary obligation to maintain lifestyle that I believe only cultural determinant that influence my ability meet the dietary requirement. Also I believe that the palatability also influence my diet occasionally my craving for sweet desserts, fast food at some extent influence my diet routine, though I try to balance it by incorporating healthy diet very next day but when with peers I would like to have sweet and high saturated fat food, thus, I realise family and friends has influence on the food we take, though despite occasional fast food consumption I tries to incorporate vegetables and fruit in my daily diet to ensure healthy wellbeing.