Evelyn M. HayesMrs. DyerFundamentals10/23/04Nutrition ProjectIn this nutrition project, I kept a food diary of everything I ate for two days. This allowed me to compare my diet to what is recommended as a healthy diet and to identify any flaws that exist. I will be abbreviating day one as D1 and day 2 as D2.
I found my caloric intake to be lower than the recommended 2,200 calories per day. For D1, I had 1720 total calories and for D2 I had 1825 total calories. I found my fat percentage to be a little high at 44% on D1, but it was only 28% on D2. The norm is 25-30%.
My protein intake should be 10-15%, and on D1 was 14%, but on D2 was 23%. As for carbohydrate intake, the norm is 50-60%. My intake was a little low, being 42% on D1, and 49% on D2. This shows that I need to eat more carbohydrates and less fats. Also my overall caloric intake should be higher.
Improvement could be made in my hydration also. I drank 20 oz. of water per day, but this is not enough. This pattern shows in comparing my diet to the food pyramid. I did not eat enough servings from the bread group (5 on D1 and 3 on D2), which should be 9 a day. My vegetable intake is also low (1 on D1, and 2 on D2), the minimum should be 4 servings a day.
I had 1 serving of fruit per day, which should be 3 a day. My milk intake was OK with 2 on D1 and 1 on D2. Meat intake was also good meeting the 2 a day minimum. Even though my diet is lacking in some areas I am overweight. My BMI is 28. I am 5′ 6″ and weigh 170 lbs.
My ideal weight range is 130-144 for a medium framed woman, therefore I am about 25 lbs. overweight. Most women in their lifetime experience a urinary tract infection, or UTI. A UTI is a bacterial infection of the urinary tract and possibly the bladder. It is most often caused by bacteria which cannot exit the urethra. This bacteria thrives in the wet environment of the bladder and urine’s acidic makeup irritates the inflamed lining, creating the intense burning sensation experienced.
Also lower back problems can interfere with nerves that go to the bladder, causing dysfunction in not completely emptying the bladder. Symptoms included burning sensation with urination, the need to urinate more frequently, and if untreated can travel to the kidney and cause a kidney infection. Women are more prone to UTI’s than men because of their anatomy. A women’s urethra is shorter that a man’s and is closer to the anus. It allows for closer proximity of entry for bacteria and a shorter route to the bladder. There are several ways to help prevent a UTI.
Most importantly is to drink lots of fluids. Voiding flushes the bladder and rids bacteria. The more you drink, the more you can flush your system. Void when your bladder is full. It is naturally cleansing as it flows through the extremics of the pelvis and washes away bacteria. When cleansing the perineum, always wipe from front to back.
This keeps bacteria away from the entry point of the urethra. Some sexual practices may also contribute to UTIs. If using a diaphragm for contraception, make sure it is sized properly. One that is too large will obstruct the bladder neck and keep it from emptying completely. After intercourse, the excess urine along with bacteria from intercourse can cause infection since many women keep the diaphragm in place for up to 8 hours.
When using a lubricant, use sparingly. If it enters your urethra, it can become a breeding ground for infection. Some dietary measures to help cystitis are to eat foods high in vitamin E, B6, and C. Vitamin E prevents bladder spasms and dilates the blood vessels. Vitamin B6 aids in patients with interstitial cystitis.
Vitamin C replenishes calcium that is excreted in the urine. Most UTIs are treated with antibiotics such as Bactrum or Keflex.An interesting fact I read is that cranberry juice is not helpful to treat .
