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What is my goals

2020-04-28 来源: 51Due教员组 类别: Report范文

下面为大家整理一篇优秀的paper代写范文vegetarian life style ,供大家参考学习。

 

 

My Goals

· Try vegetarian life style

· Complete the eating log

· Stop having snacks

· Eat fruit everyday

· Lose 3 pounds

Three Weeks Eating Log

 

 

 

Menu

Calories

Protein

Fat

Carbohydrates

Week 1

Day 1

Breakfast

cereal+milk

307.2

9.3

9.6

56.5

Lunch

Noodle soup

64.3

2.8

2.7

7.2

Dinner

Vegetable salad

121

3.6

4.2

16.2

Snacks

-

 

 

 

 

Fruits

1 apple

86

0.3

0.3

19.6

Day 2

Breakfast

Cereal & milk

307.2

9.3

9.6

56.5

Lunch

Rice+vegetables

232

5.2

0.6

51.2

Dinner

Rice+toufu

239.3

16.7

14.3

55.2

Snacks

-

 

 

 

 

Fruits

1 banana

82

1.2

0.2

18.4

Day 3

Breakfast

Cereal & milk

307.2

9.3

9.6

56.5

Lunch

Vegan burger

368.4

9.4

18.8

44.8

Dinner

Dumplings

426

18.3

14.4

59.1

Snacks

-

 

 

 

 

Fruits

1 apple

86

0.3

0.3

19.6

Day 4

Breakfast

Cereal & milk

307.2

9.3

9.6

56.5

Lunch

Sushi

258.6

7.8

2.4

51.8

Dinner

Vegetable salad

121

3.6

4.2

16.2

Snacks

1 egg pudding

138.2

5.7

4.4

18.9

Fruits

1 box of blueberries

114

1.4

0.6

24.2

 

 

 

 

 

 

 

 

 

 

 

 

 

Menu

Calories

Protein

Fat

Carbohydrates

Week 2

Day 1

Breakfast

Cereal+milk

307.2

9.3

9.6

56.5

Lunch

Fried noodles

262.4

7.6

9.2

40

Dinner

Vegan burger

368.4

9.4

18.8

44.8

Snacks

 

 

 

 

 

Fruits

1 box of blueberries

114

1.4

0.6

24.2

Day 2

Breakfast

Noodle soup

64.3

2.8

2.7

7.2

Lunch

Vegetable salad

121

3.6

4.2

16.2

Dinner

Rice+vegetables

232

5.2

0.6

51.2

Snacks

 

 

 

 

 

Fruits

1 piece of watermelon

36

0.8

0.1

7.7

Day 3

Breakfast

Fruit salad

544

1.6

37.6

27.6

Lunch

Vegan burger

368.4

9.4

18.8

44.8

Dinner

Noodle soup

64.3

2.8

2.7

7.2

Snacks

 

 

 

 

 

Fruits

1 box of strawberries

80

2

0

16

Day 4

Breakfast

Vegetable salad

121

3.6

4.2

16.2

Lunch

Yogurt+bread

160

6.8

4.8

22.5

Dinner

Fruit salad

544

1.6

37.6

27.6

Snacks

 

 

 

 

 

Fruits

1 banana

82

1.2

0.2

18.4

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Menu

Calories

Protein

Fat

Carbohydrates

Week 3

Day 1

Breakfast

Cereal+milk

307.2

9.3

9.6

56.5

Lunch

Rice+vegetables

232

5.2

0.6

51.2

Dinner

Dumplings

426

18.3

14.4

59.1

Snacks

 

 

 

 

 

Fruits

1 banana

82

1.2

0.2

18.4

Day 2

Breakfast

Apple pie

367.5

5.9

26.7

26.8

Lunch

Rice+vegetables

232

5.2

0.6

51.2

Dinner

Fruit salad

544

1.6

37.6

27.6

Snacks

 

 

 

 

 

Fruits

1 tomato

33

1.5

0.3

5.8

Day 3

Breakfast

Yogurt+bread

160

6.8

4.8

22.5

Lunch

Noodle soup

64.3

2.8

2.7

7.2

Dinner

Fried celery

89

3.0

4.0

8.8

Snacks

 

 

 

 

 

Fruits

1 box of strawberries

80

2

0

16

Day 4

Breakfast

Vegetable salad

121

3.6

4.2

16.2

Lunch

Apple pie

367.5

5.9

26.7

26.8

Dinner

Dumplings

426

18.3

14.4

59.1

Snacks

 

 

 

 

 

Fruits

1 tomato

33

1.5

0.3

5.8

 

 

 

 

 

 

 

 

 

 

 

Program Results

Goals

Status

Try vegetarian life style

Complete the eating log

Stop having snacks

Eat fruit everyday

Lose 3 pounds

 

 

 

Personal Nutrition Project

During the person nutrition project in the past three weeks, my core purpose was to develop good eating habits and try a strict vegetarian life style. After this program, I conducted this four-page paper including three sections. First, I outlined the reasons I was interested in vegetarianism. In this part, I mostly focused on some positive aspects. Second, I shared my personal experiences and described the project processes. Third, I summarized this program and made a future plan, and also critically evaluate this life style and the nutrition structure.

To be A Vegetarian

As an animal protectionist, I have been spending my Mondays meat-free for several years already. But I have never tried strict vegetarian lifestyle before due to my eating habits since I was a kid. It is a pity that I did not completely insist being a vegetarian during the past three weeks though, but I only ate animal source foods for three times, and I am happy with the result. Thanks to this project, I got a chance to restudy the vegetarian lifestyle and experienced its benefits personally. First of all, a variety of organizations claim that a well-planned vegetarian diet, including strict diet, would be sufficiently healthy and nutritious. Vegetarian diet could also prevent and even treat certain diseases and promote improvement of health. It is arguable that vegetarian foods could meet the needs of all stages of the life cycle, including pregnancy, lactation, infants, young children, adolescents, and seniors, and even athletes. In addition, plant source foods are more environmentally sustainable than animal source foods. Because plant source foods consume less natural resources and could greatly reduce environmental damage.

On the other hand, the vegan diet can also be diversified. This is because the choice of food itself is diverse, and the reasons for choosing vegetarian food are also different. People become vegetarians for many reasons, such as sympathy for animals, better protection of the environment, reducing the risk of chronic diseases, religious motives, and so on. A reasonable vegetarian diet should include vegetables, fruits, whole grains, beans, nuts, seeds, etc. These mixed foods can provide adequate nutrition. Vegetarian foods may reduce the intake of some certain nutrients, but malnutrition can be completely avoided by a reasonable combination of foods.

My Nutrition Project

In the first week, my project started on Monday. As I was almost always on a vegetarian diet on Mondays, it was not really difficult for me. The overall progress went smoothly for the first three days. Entering the fourth day I started to feel disturbed and not used to it, so I ate a pudding. I also found out that people’s emotions were easily affected when they were not satisfied with their diet. My friend also confirmed that some changes had taken place in my behaviors that day.

In the second week, the project did not go well. The main reason was I attended to a party on Friday night and unconsciously ate some steak and ice cream. During the weekdays I also had other snacks due to pressure. Actually, the biggest challenge was that I thought about giving up on this plan this week. However, I rebuilt my motivation in the two relaxing weekend days.

The third week was the best for the entire project. I insisted on only obtaining vegetarian foods during the whole week and I was not under a lot of pressure. I had at least one kind of fruit everyday and did not have any snacks. After so many days of conscious vegetarianism, I believed I had developed a better diet and a more natural life style as a vegetarian.

During this process I am really probably to have fruits everyday, I had watermelon, blueberries, strawberries, or apples. It has made me healthier. With mostly vegan diet for three weeks I lost 3 pounds. Although I am not obsessed with losing weight, it still makes me glad. In my chart I found another problem. Because I am not really familiar with vegetarian menus, my every day foods seems to be limited to rice and fried vegetables, dumplings, or salad. Hopefully I will gain more assess to vegan foods in the future. I did not totally stopped having snacks but now I have realized that it was an unreasonable goal. I think having snacks occasionally actually brings some benefits to our health, both physically and mentally.

Summary and Future Plans

After personally experienced the vegetarian diet, I became skeptical about the previous research at the beginning. Although I was able to fell the relief of my body clearly and successfully lost 3 pounds, there were some other symptoms during this period of time. First, I was more irritable than before at some point, and some times I suffered from distraction. I am not sure if it was because my nutritional control was imperfect or because my body did not adapt to non-animal source foods. Furthermore, some research proposed doubts of the argument that straight vegan diet did not cause anemia and calcium deficiency. Since my project duration was too short and I did not have the test conditions, it is difficult to conclude on that point.

In the future, I will try to continue to monitor my diet and nutritional intake, and combine it with proper exercise. This approach seems to be able to effectively improve our physical fitness, and it contributes to weight loss in the initial stage. Paying more attention to health management is the most important fact that I learned in this course. The personal nutrition project has made me understand the changes that healthy diet brings to our life. Another lesson that I learned was to set achievable goals and stick to it. The secret of successfully building good eating habits is not to impose harsh demands on myself, but to make a small progress every day. At last, I may not recommend a vegetarian lifestyle to everyone I meet, but I would definitely recommend a vegetarian lifestyle on Mondays.

 


How to Keep a Healthy Diet

In nutrition, diet means how much food a person totally consumes. Like exercise, diet is also a significant factor that affects our health. Unhealthy diets and physical inactivity are considered the major global health risks. The World Health Organization points out that a healthy diet could help prevent all forms of malnutrition and noncommunicable diseases including diabetes, heart disease, stroke and cancer (WHO, 2017). As the amount of processed foods continues to grow, rapid urbanization, and evolving lifestyles, people’s dietary patterns have changed. Many of us eat foods that are rich in energy, saturated fats, trans fats, free sugars or salt/iodine, and many do not consume enough fruits, vegetable, and dietary fiber such as whole grains. Food is a basic condition of human life. In order to enjoy a healthy and happy life, we could not only be satisfied of being full, but also need to establish a healthy diet. Which ensures us to obtain a variety of nutrition and absorb it into our bodies.

The exact composition of a diverse, balanced and healthy diet depends on personal needs, cultural background, and local food patterns and habits. But the basic principle of a healthy diet shares common values. For example, in China, food is definitely an important part of the culture. The richness of the food culture naturally brings a variety of cuisines and brings many temptations to a healthy diet. Fortunately, balanced diet has also started to attract people's attention in recent years. General speaking, the establishment of a healthy diet could start from the following aspects (Berkeley Wellness, 2017):

· Consume diverse foods. Because the human body requires a variety of nutrients, not a single kind of natural food could provide all the nutrients we need. We have to obtain a variety of foods so that we cold meet the needs of our body. Do not forget to obtain whole grains.

· Remember to take reasonable amount of fish, poultry, eggs, and lean meat, and control the amount of fat and meat oil. Animal source foods contain proteins, fat-soluble vitamins and minerals. While fat and meat oil has high calories and might cause obesity and some chronic diseases with excessive intake.

· Eat more vegetables, fruits, and potatoes. These kinds of food are rich in minerals, vitamins and cellulose; and potatoes also contain large amounts of starch. These nutrients play an important role in maintaining cardiovascular health, enhancing disease resistance, and preventing certain cancers. Dairy is rich in protein and vitamins and should be consciously replenished.

· It is important to control our mouth to protect us from getting sick. We need to pay attention to the condition of foods and do not eat expired, rot, or unclean food.

The next step is to maintain a long-term health diet, which requires the balance of food intake and physical activity as well as an appropriate weight. Overweight or underweight may both cause our body's resistance to decline (Family Doctor, 2017). Therefore, we should adjust the amount of food intake based on our own activities and keep ourselves fit. It is promoted to regular work out to increase the functions of our circulation and respiratory systems, and build an effective and healthy life style. Additionally, we need to set up realistic goals and try to make small changes at first.

In conclusion, after learning the courses in this semester, I have realized the importance of having a healthy diet and learned how. By making a healthy diet part of our daily life, we could improve our health and make our lives better.

References

Berkeley Wellness. (2017). 14 Keys to a Healthy Diet.

http://www.berkeleywellness.com/healthy-eating/food/slideshow/14-keys-healthy-diet

Family Doctor. (2017). Nutrition: Tips for Improving Your Health.

https://familydoctor.org/nutrition-tips-for-improving-your-health/

WHO. (2017). Health Diet. http://www.who.int/mediacentre/factsheets/fs394/en/

 

 

 

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