HWE 200 Week 3 Journal

Part One

After logging on to MyFitnessPal website, I was able to create fitness goals that I aim to
ensure that I achieve. My daily nutritional goals state that I should take 1950 calories.
Carbohydrates should be 244 grams, which is 50 percent of my food. Fat should account for
65grams, while proteins should account for 98 grams. After analyzing my diet, I am yet to
achieve my nutritional goals. My daily carbohydrate intake is 300 grams, fat 100 grams, while
proteins account for 50 grams. I am yet to achieve my goals, but I am still working and will
achieve my targets in the long run. I have not achieved my targets with regard to the intake of
vitamin A and vitamin C.
Minerals play an important role in the body. Calcium helps in the development of bones.
Failure to ingest the required amounts of calcium can adversely affect bone health. Low calcium
diets can also result in unwanted weight gain and fat accumulation (Ryan-Harshman & Aldoori,
2005). On the other hand, high calcium diets can help in the prevention of fat accumulation.
Calcium intake also helps in the prevention of colon cancer. Fat accumulation can be prevented
through the intake of calcium-rich diets. Zinc is also another important mineral that aids in
growth and development (Ryan-Harshman & Aldoori, 2005). Zinc also helps improve the
immune system, especially in older people. Iron should be taken to ensure that one replenishes
the iron lost by the body (Ryan-Harshman & Aldoori, 2005). Studies have also indicated that
iron can help boost the ability to learn.
Vitamin A is important because it helps in the maintenance of healthy teeth. Vitamin A
also helps in the formation and maintenance of skeletal and soft tissue. It produces the pigments

WEEK 3 – JOURNAL 3
in the retina of the eye (Maqbool et al., 2018). Vitamin A helps in the maintenance of strong
eyesight. Vitamin D is important for normal body functions. Its deficiency can result in the
malformation and softening of bones. Vitamin D deficiency can result in health conditions such
as osteoporosis, osteocalcin, and rickets (Maqbool et al., 2018). The deficiency of vitamin D can
also result in lowered immune function. Vitamin D deficiency is also linked with the inability of
the body to regulate blood sugar, which may result in diabetes. Vitamin B6 plays an important
role in the formation of red blood cells. It also helps in ensuring that the normal brain functions
are maintained (Maqbool et al., 2018). Vitamin K plays a role in blood clotting. Blood clotting
can either be beneficial to the body or harmful. Blood clotting is a complicated process that
involves different types of proteins. Blood clotting requires vitamin K. Vitamin K is also
important for bone health. The deficiency of Vitamin K can result in bone fracture.
Carbohydrates are important because they provide the body with the energy it requires.
Most carbohydrates are broken down into glucose before entering the bloodstream. Body
functions such as breathing require energy in the form of glucose. Physical activities also require
energy that can only be availed through the intake of carbohydrates (Powers & Dodd, 2017). The
excess glucose is stored, and this enables the body to have a constant supply of energy in the
future. The body needs to stay constantly hydrated. Every day, one loses 2-3 cups of water, and
this means that one has to ensure that they replenish water lost. Water helps in the transport of
nutrients, oxygen, and other wastes in the body (Powers & Dodd, 2017). Water also helps in the
regulation of body temperature. Water also helps in the cushioning of joints, and this helps in the
prevention of injuries. Water is also important as a lubricant. In addition, digestion and
absorption of food heavily rely on water. Water also aids in the maintenance of a healthy weight.

WEEK 3 – JOURNAL 4
Every cell in the body is made up of protein. As a result, proteins help in the repairing
and building of broken tissues. Proteins are also important because they are used in the making
of enzymes, hormones, and other chemicals in the body. Proteins also help in the building of
bones, skin, and blood. Protein is a macronutrient, and this means that it is important to take a
relatively large amount of protein compared to other nutrients (Powers & Dodd, 2017). Unlike
carbohydrates, the body is unable to store proteins. To this end, it is important to constantly take
proteins in the diet. Getting the recommended amount of proteins every day could unlock the
doors to a healthy lifestyle. The fiber in the diet helps in the regulation of bowel movements. A
high fiber diet ensures that one is able to pass stool and also reduces the chances of constipation.
A high fiber diet also eliminates the risk of developing hemorrhoids in the colon. High fiber diets
also eliminate the risk of developing colorectal cancer (Powers & Dodd, 2017). Soluble fiber
also aids in lowering the cholesterol levels as well as the control of blood sugar levels. A diet
rich in fiber can also help an individual to attain a healthy weight. Dietary fat helps to ensure
that the body has enough energy to support cell growth. Fats also ensure that important hormones
can be produced.

Part Two

Diet plays a central role in the maintenance of health and wellness. It is important to
consume all the important nutrients in the right proportions. Consuming too much or too little of
the essential nutrients can increase one’s health risks. On the other hand, having a balanced diet
can help in the protection of one’s health and wellness (Powers & Dodd, 2017). One chronic
disease that is related to poor dietary habits is type 2 diabetes. Type 2 diabetes is contributed by
the intake of too much sugar in the diet. Another chronic disease is high blood pressure. High
blood pressure is caused by the intake of processed foods and fast foods. One way to improve the

WEEK 3 – JOURNAL 5
diet is to ensure that one keeps a record of what they eat. For example, having a dietary plan can
help ensure that one eats a healthy and balanced diet. Another way of improving the diet is by
eating a wide variety of foods. Ensuring that the diet has all the important nutrients can help
ensure that one eats healthy.

WEEK 3 – JOURNAL 6

References

Maqbool, Muhammad Amir & Aslam, Muhammad & Akbar, Waseem & Iqbal, Zubair. (2018).
Biological importance of vitamins for human health: A review. Canadian family
physician. 2.
MyFitnessPal (Links to an external site.). (https://www.myfitnesspal.com/)
Powers, S. K., & Dodd, S. L. (2017). Total fitness & wellness, the Mastering Health edition (7th
ed.). Retrieved from https://redshelf.com
Ryan-Harshman, M., & Aldoori, W. (2005). Health benefits of selected minerals. Canadian
family physician, 51(5), 673.