Sci 100 - Nutrition and Fitness

Nutrition and Fitness

Nutrition and fitness are essential in living a healthy lifestyle. Adding simple changes to my nutrition will help ensure I am eating a healthy balanced diet. Changing my fitness routine will help with my physical strength and stamina. Both changes will help in weight loss, and help with my pregnancy. It will help me transition from obese to fit.

Current Nutrition and Fitness

Currently I have some good nutrition habits, and a few small fitness habits. Changes to these areas will help with my fitness. If I can improve my fitness my pregnancy will be less likely to have complications.

Nutrition

Because I am pregnant, I take prenatal vitamins every night. I drink mostly water to stay hydrated. I drink juice and try to make sure it is 100% juice. I eat more raw fruits and vegetables, and try to avoid fast food. I have maintained my weight during my pregnancy and have not gained any weight in the past eight weeks. I am at the beginning of my pregnancy, but if I keep it up I can keep my weight gain as just baby weight instead of excess body fat.

Fitness

My current fitness is lacking. I am usually on my feet for eight hours at work. I also walk quite a bit at work. I do not do much else for fitness at this time. I have learned how to exercise over the years. I own an elliptical but I quit using it because I was hurting myself. I just have gotten lazy, and have had morning sickness, so I quit using an exercise routine.

Obesity and Health Risks

There are many health risks associated with obesity. “Obesity and inactivity increase the risks from three of our leading killers: heart disease, cancer, and cerebrovascular ailments such as strokes. Other associated health risks of obesity include diabetes, gallstones, sleep apnea, osteoarthritis, and several cancers” (Donatelle, 2010, p. 282). Because of these health risks it is important to make the necessary changes to lose excess weight and eat correctly. It is important to change our fitness habits, and our nutritional habits.

New Nutrition Habits

I have changed my nutritional habits in the past year, but there are still some areas I can change. With these changes I should reach my fitness goals, and have an easier pregnancy without the excess weight. These new habits will help in weight loss without feeling hungry and without using one of the many fad diets.

Excess Carbohydrates

By following the recommended daily allowances, I can cut back on the amount of carbohydrates I take in. I feel better when I eat a healthier meal. It can be hard because it is usually the carbohydrate rich food that tastes the best. By adding more vegetables and fruit it is easier to cut back on the other foods.

Portion Control

Sometimes it can be difficult to limit eating a favorite food. “One of the key strategies in weight control is to become aware of portion sizes” (Lucus, 2008, p. 121). By using portion control, I can make sure I do not imbalance my diet by eating too much of one food or another. I have discovered that eating a small and simple salad or a bowl of soup with dinner helps me feel full and prevents me from eating too much.

Meal Times

The time of day that meals are eaten is important for weight loss. It is important to have a nutritious breakfast. Many people are too busy in the morning and skip breakfast entirely. I have found there are many products on the market for on the go breakfast. Some of these products are not only nutritious but also taste good.

If we eat dinner too late we tend