Final reflection nutrition PDF

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The Reflection on the course...

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Running head: Reflection 2

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Nutrition is the basis of our health. Our productivity, health status, mood depend on the food we consume. So, knowledge about it is vital. That is why I've chosen the Nutrition for Healthy Living course this semester. I supposed that it could help me become more informed on the topic, therefore, change my eating habits, and become healthier. And it did - now I eat not only healthier but also more consciously.

I have learned Canada Food Guide, whose main principle is 50% fruits/veggies, 25% carbs, 25% proteins in each portion. Certainly, I knew before that vegetables and fruits are an important part of every diet, but I didn't realize that they should make up half of each portion. I increased the number of fruits and veggies consumed, and now they are almost half of my everyday diet. I eat them also because it saves lots of time. It is important for me as I am a student. I adore avocado (it's a real health booster!), tomatoes, spinach, and onions. You can always find these products in my fridge! And the fruit is a healthy alternative to sweets, which helped me reduce the number of chocolate bars and cakes I used to eat. I always try to buy fruits without GMOs. The number of carbs and proteins almost always was well-balanced in my diet initially. Now, I control this fact every time. So, some small changes, which were not difficult to make, made my diet perfect due to this recommendation.

Turning to the issue of sport, I (as an adult), should accumulate at least 150 minutes of moderate to vigorous physical activity per week, in bouts of 10 minutes or more due to requirements outline by the Government of Canada. ("Physical activity – Canada’s Food Guide", 2020) The sport was always a part of my lifestyle; I do 30-min intensive workouts every day, so I

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continue on this. I've also learned that children and youth should get at least 60 minutes of physical activity each day; that is why I'm highly encouraging my sister to do more sports.

I also found a lot of valuable insights into our body and food nutrition. To be more conscious about nutrition, we should also learn how our body works. As biology wasn't my strength, I have found lots of new information—for example, how the digestive system works or body fluids' functions.

The most interesting part of the course for me was watching the educative video suggested. They were very easy to follow but still extremely informative. This semester, we are overwhelmed with studies, so such videos were the perfect way to relax and study simultaneously.

The most valuable topic that I gained the most knowledge from was intermittent fasting. I have been practicing this type of diet for three months, but I have never analyzed this topic so profoundly from the scientific point of view. A discussion board on this topic helped me to discover lots of related research and consolidate my knowledge.

This class is definitely very beneficial and will help me in the future because it gave me an understanding of how our body works, enabling a genuinely successful diet. My limited knowledge about calories, proteins, lipids, and carbs was not enough to realize what a healthy diet looks like. It is currently a huge worldwide trend on healthy nutrition so that the Internet is full of related information that is not entirely true and misled me before. When I started to

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research some related topics before taking this course, I got overwhelmed with the quantity of information and did not know whether the information is 100% fair. But I'm sure that the course information is based on current nutritional science; I can trust it and not have any worries about their actions.

Due to my suggestions for the course, I think there are enough information and all the necessary topics are covered. But as for me, it would be interesting to make weekly reports with the photos of my meals and explanations why are they good or not (or compare them to "Eat Well Plate." ) Such reports can be submitted every week and can become a great tool to adapt to a healthy diet.

Overall, I am incredibly happy that I've taken this course because I've learned vital information everyone should know to live a healthy & balanced & long life.

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4 REFERENCES

Physical activity – Canada’s Food Guide. (2020). Retrieved 24 November 2020, from https://food-guide.canada.ca/en/tips-for-healthy-eating/physical-activity/...