Social Determinants of Health 

Diet Plan for 3 Days-

Meal

Weight/ portion

Group of food

Breakfast

Whole grain breakfast with reduced fat milk

Cereal bowl with 1 cup of reduced fat milk

Grain

Mid-day

Coffee with skimmed milk

Small coffee cup (200 ml approx.)

Milk and milk products

Lunch

Chicken sandwich with salad

 Slices of brown bread + 30 grams of chicken in between the slices + one vegetable salad cup

Vegetables + unsaturated fats

One apple

One medium size apple

Fruit

Evening snacks

Unsalted fried peanuts with coffee with skimmed milk

20 grams of peanut and small cup of coffee (200 ml approx.)

Alternative serves, milk and milk products

Dinner

Pasta whole grain with kidney beans + vegetable salad having lettuce, tomato, olives and vinegar dressing and olive oil on the side

1 cup of pasta (whole grain) + 1 cup of kidney beans boiled+1 tomato+ 1 cup of olives and 2 cups of green vegetables

Grain+ vegetables serves+ unsaturated oil

The diet plan is of an average age women, between the ages of 40-45 years. The diet plan comprises of one fruit taken in a day and other products taken in the form of grains, meat and vegetables. The diet also makes use of low fat or unsaturated oils to make the food.

The given diet is a perfect plan having a proportionate amount of fat and fibrous food required in the diet. The diet plan also covers the meals of each and every time of the day. The diet has opted to choose from both fibrous as well as fruit supplements (Binns, 2018). Choosing a variety of food intake from various food sources in a balanced manner is shown to bring about a healthy life style change and also helps in promoting quality of life along with longitivety of the person. This is also helpful in preventing the patient from developing any chronic illness.

The choice of whole grain pasta as well as whole grain wheat in the diet plan is also good for health. The diet is comprising of vegetables, fruits, meat, whole grains, and reduced fat products in optimal amount to be consumed in a day (Dhital, 2018). The choice of vegetable is green that are rich in nutrient as well as iron content and are thus, helpful in promoting immunity in the individual consuming the same. The food is also being prepared in low fat oil and which is also unsaturated in nature. This is helpful in not only adding to the nutritional value to the food but is also helpful in reducing the additional burden on the body, safeguarding the same from any potential risk factors.

Different strategies that can be helpful in maintaining a good and nutritionally defined diet plan can be inclusive of the following:

  • The diet should comprise of whole wheat products. These can be inclusive of wheat pasta, rice, noodles or grains like oats and cereals in the diet plan. These products however, should only be taken in two small serves (Lim, 2019).
  • Lean-meat should also be inclusive of the diet plan. Lean meat is rich in iron content, which is good for especially women. The same has to be consumed in limited amounts only (Jones, 2019).
  • Low fat milk and milk products are to be included in the diet as well, as given in our diet plan followed. They are important for supplying calcium to the body, which is also helpful for both men and women. They are also a good natural source of calcium especially in women and children, as they have low calcium deposits due to anatomical reasons and growing age respectively.
  • Apart from drinking coffee for water, normal water intake can also be included in the diet patter. It will be helpful in replacing the harmful liquids having high sugary content and will also be helpful in maintaining regulatory mechanism in the body by helping in reabsorption of the nutrients in an apt manner.

Including fruits and vegetables as an integral part of the diet plan can be helpful in preventing the underlying risks related to many chronic conditions. These attributed risks are generally related to cardiovascular risks factors or development of chronic ailment due to cancer in the individuals. By inculcating fruits and vegetables in diet plan, these help in reducing the weight and thus, reducing the chances of the person to be vulnerable of developing obesity (Augustin, 2020). Obesity in itself is one of the major risk factor for developing any cardiovascular and other health related risks in the person.

These products help in maintaining a low sugar and salt intake in the diet and thus also reduces the chances of developing high blood pressure and other cardiac related issues (Bowen, 2018). Vegetables and fruits as also a rich source of vitamins and minerals. They are a natural source of the same so, by intake of the same the person can be helped by boosting immunity for longer duration as anticipated.

The high contents of antioxidants and flavonoids in the diet also help in providing the patient with the required nutrient supply in the balance amount. The other chronic condition that can be prevented by the intake of the same, includes, prevention of development of cancerous growth in the body. The dietary intake and other associated risk factors might also vary with the individual’s personal lifestyle modifications such as low physical activity, high fat intake, habit of chronic smoking and drinking, genetic predisposition to developing diabetes or any other metabolic or cardiovascular risks as well (Jackson, 2018).

The factors that can be attributed to defining good healthcare outcomes in the individuals and preventing diseases include the choice of food and the lifestyle followed on a daily routine basis. These lifestyle modifications are inclusive of not taking alcohol, eating nutritious food, reducing smoking inhalation, maintain healthy habits in daily routine and so on. These can help in preventing the development of chronic conditions in the people following the same (Fayet, 2018). There is an underlying food security, especially in the community dwellings of Aboriginal and Torres Straits Islanders communities.

These social factors can be in the form of low income and low employment rates in these settings, housing issues leading to overcrowding, increased food costing, especially for high nutritional value food, poor educational values as well as low literacy rates. The lack of food security is liable to cause hunger and anxiety related effects in the individuals suffering from the same. These factors are also liable to cause food shortage as well impact the growth of younger individuals who are not being supplied with the same (Baker, 2017).

This is also seen to hamper with the physical, social as well as emotional development of an individual. The aspect might also contribute to the inaccessibility of the regions that these populations live in and thus, it becomes difficult to provide them with the required food products needed to be maintained as a part of healthy daily diet schedule. There is also a lack of transportation as well as lack of quality of public transport that can be used as a medium to provide these individuals with the required food supply and maintain the same throughout the year as well. Another attributing factor includes choice of life style that includes lack of physical activities. Many regions observe people having intake of fast food and fried food.

As it is very easily available it becomes the choice of food for many individuals to be consumed on daily basis. The intake of such food habits tagged along with low physical activity in daily routine is doomed to cause the patient being subjected to the extreme risk of obesity and thus, cardiovascular diseases (Thurber, 2017). There is also a lack of intervention strategies that are mainly based on educating the individuals in these regions. There is a dire need of nutritional education in these regions that can not only help in imparting education about the right food choices but will also be helpful in providing education with the food alternatives that can be opted out, as a part of healthy diet routine in individuals.

References for Diet Plan

Augustin, M. A., Sanguansri, L., Fox, E. M., Cobiac, L., & Cole, M. B. (2020). Recovery of wasted fruit and vegetables for improving sustainable diets. Trends in Food Science & Technology95, 75-85.

Baker, P., Gill, T., Friel, S., Carey, G., & Kay, A. (2017). Generating political priority for regulatory interventions targeting obesity prevention: an Australian case study. Social science & medicine177, 141-149.

Binns, C. W., Lee, M. K., & Lee, A. H. (2018). Problems and prospects: public health regulation of dietary supplements. Annual review of public health39, 403-420.

Bowen, K. J., Sullivan, V. K., Kris-Etherton, P. M., & Petersen, K. S. (2018). Nutrition and cardiovascular disease—an update. Current atherosclerosis reports20(2), 8.

Dhital, S., Ghanendra, G., & Free, W. (2018). Dietary fibre regulations: Is it time for (A) us to innovate? Food Australia70(3), 26.

Fayet-Moore, F., Cassettari, T., Tuck, K., McConnell, A., & Petocz, P. (2018). Dietary fibre intake in Australia. Paper I: associations with demographic, socio-economic, and anthropometric factors. Nutrients10(5), 599.

Jackson, J. K., Patterson, A. J., MacDonald-Wicks, L. K., Bondonno, C. P., Blekkenhorst, L. C., Ward, N. C., ... & McEvoy, M. A. (2018). Dietary nitrate and diet quality: an examination of changing dietary intakes within a representative sample of Australian women. Nutrients10(8), 1005.

Jones, A., Rådholm, K., & Neal, B. (2018). Defining ‘unhealthy’: a systematic analysis of alignment between the Australian dietary guidelines and the health star rating system. Nutrients10(4), 501.

Lim, S. M., Page, A., Carragher, J., & Muhlhausler, B. (2019). Could High-Amylose Wheat Have Greater Benefits on Diabesity and Gut Health than Standard Whole-wheat? Food Reviews International, 1-13.

Thurber, K. A., Banwell, C., Neeman, T., Dobbins, T., Pescud, M., Lovett, R., & Banks, E. (2017). Understanding barriers to fruit and vegetable intake in the Australian Longitudinal Study of Indigenous Children: a mixed-methods approach. Public health nutrition20(5), 832-847.

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