Analysis of Dietary Health Eating Patterns

Analysis of Dietary Health Eating Patterns

My diet and eating patterns

    Over the past week, I ate many kinds of food, both healthy/organic and unhealthy/processed and I usually eat three times in a day: breakfast, lunch, and dinner. In the morning, I usually eat bread or cake paired with a cup of milk or tea. I usually eat a mix of white rice (carbohydrates), grilled chicken/fish/beef (protein), and mixed vegetables (carrots, corn, and peas(vegetables)). On the other hand, I also eat unhealthy foods like fried chicken and fish, aglio olio spaghetti, and conchiglie carbonara. I used to have an irregular eating schedule, now I have a fixed eating schedule: 9:20 a.m. for breakfast, 12:20 p.m. for lunch, and 8:15 p.m. for dinner.

    The unhealthy foods I had consumed affected my hormones causing hormonal imbalance which causes acne on my face and the days where I eat healthy really have shown tremendous improvements because ever since I ate healthy, my face cleared up and I lost weight. This contradicts with my past self, when all I ate was junk food and did not drink enough water, so acne was the factor really pushed me to be better in my eating and hygiene habits. Studies show that having an irregular eating schedule confuses the circadian rhythm and physiology (Rhythms, 2020). However, since I have a fixed eating pattern now, I also noticed improvements in my sleep quality and feel more energetic in the morning. The frequency of my meals has also impacted my weight because according to the BMI, my weight is in the healthiest range which also contradicts with my weight a couple years ago, which was at risk of being overweight.

    What is eating healthy and how is it paired with regular exercise?

    A healthy eating pattern is when nutrients are consumed in the right amount to support the body's functions (Cena & Calder, 2020). From this information, we need to ask ourselves a question: what are the right amounts that we need to consume to stay healthy? Experts say that a healthy plate should have half of it filled with fruits and vegetables, a quarter filled with carbohydrates (wholegrain foods are best), and another quarter filled with protein, while drinking six to eight cups of water a day to stay hydrated (HealthHub, 2025), fruits and vegetables provide dietary fiber, vitamins, minerals, phytochemicals and antioxidants so the high water and fiber content helps fill you up and prevents any urges to overeat, and wholegrain foods provide vitamin B and E, minerals like iron, zinc, and magnesium, phytochemicals and dietary fiber, which can lower the risk of developing chronic conditions like heart diseases, cancer, and diabetes while protein provides vitamins and minerals such as iron, vitamin B and zinc. Sufficient water is also needed to sustain normal bodily functions like transporting the nutrients that you just ate. A regular eating pattern is also needed so the body can adjust and transport nutrients and process food efficiently because the body becomes used to receiving nutrients at set times. 

    A healthy diet should also be paired with exercise to make it complete (Kallianteri, 2023). Studies show that people who have a healthy diet and good exercise habits have the lowest mortality, obesity, type 2 diabetes cardiovascular and non-alcoholic fatty liver disease risk so pairing it properly before and after exercises can also have a big impact (Kallianteri, 2023). Water should be drunk before to hydrate and foods that should be eaten before exercises should be healthy carbohydrates and avoiding saturated fats and proteins because it takes away oxygen and energy-delivering blood from your muscles to aid digestion. After exercise, drink water to replenish fluids lost during the exercise from sweating or urinating, eat foods with high electrolyte content to replenish electrolytes, carbohydrates to replenish lost energy, protein to aid muscle recovery and form, and healthy fats (American Heart Association, 2024). A healthy diet also affects sports performance because sufficient nutrients that provide energy and strength are needed to perform well in sports so that body endurance is improved and fatigue is reduced.

   Takeaways

    In summary, a healthy diet should consist of balanced amounts of carbohydrates, protein, vegetables, and water. In comparison to my diet, I have gotten closer to that point, yet my diet still needs to improve because I do not usually eat that many vegetables. Carbohydrates usually take up a lot of space on my plate, leaving room for little vegetables, so from that I now realize that what I once had eaten is not enough to fulfill my body's needs and that I need to eat more vegetables to improve my health and overall wellbeing. I also need to avoid eating deep-fried and processed foods because I still eat them to this day simply because of cravings. Consequently, a healthy diet is very important for teenagers because it supports growth, balances your hormones, energy levels, and the overall wellbeing while it also prevents acne caused by hormonal imbalance, poor sleep quality, and obesity.