Dietary Guidelines for a College Student - Special Academic Support

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Dietary Guidelines for a College Student

Table of Contents

Summary
Prices
Effect of Status on Health. Individual Scenario
References

Summary

A standard diet is recommended for a 21-year-old student, including a balanced diet of proteins, fats, and carbohydrates and a water regimen. Carbohydrates 130 g/day, proteins 46 g/day, fiber 25 g/day, lipids no more than 44 g/day, water at least 2.7 Liter/day (National Academy of Sciences, 2011). Among micronutrients, calcium (1,300 mg/day) and magnesium (210 mg/day) should occupy a special place because they are essential for brain function (National Academy of Sciences, 2019). Regularly consuming foods high in iodine (150 mcg/day) is also recommended for healthy organs (National Academy of Sciences, 2019). It is recommended to eat a moderate carbohydrate diet, eat meat and fish products, and have vegetables in her diet. Table 1 shows the prepared ration, taking into account the scenario.

Table 1. Dietary

	Day 1	Day 2	Day 3	Day 4	Day 5
Breakfast	Avocado toast, yogurt	Yogurt, toast	Yogurt, toast	Potato pancakes, tea	Toast with avocado
Snack	Fruit bar, tea	Tea	Apple	Yogurt	Fruit jar
Lunch	Chicken thighs, rice	Beef, carrots	Chicken thighs, zucchini	Chicken thighs, carrot salad, parmesan	Beef potatoes, carrots
Snack	2 apples	Apple, fruit bar	Yogurt, toast	Fruit bar	Yogurt
Dinner	Zucchini with carrots and parmesan	Potatoes with carrots and zucchini	Rice, avocado, parmesan	Zucchini, chicken	Zucchini with apple and parmesan
Protein & Carbs & Lipids	32/140/30	36/130/45	50/130/30	46/140/35	40/130/40
Water (L per day)	2.7	3.0	3.2	2.8	3.0

Prices

Price for 5 days: ~$45. Purchases were made in trader joes, completely within the budget.

Chicken thighs $4 for 2 pounds.
Fruit bar $3,96 for 4.
Apples $2.99 for 2 pounds.
Avocados are $1.99 each.
Carrots are $0.90 for 10 pound.
Zucchini $2.49 for 12 pounds.
Rice $4.99 for 2 pounds.
Beef $6.99 for 24 pounds.
Banana bread $2.99 for one.
Parmesan $7.99 for 0.5 pounds.
Potatoes $2.99 for 2 pounds.
Yogurt is $2 for 4.

The RIDA values for macromolecules were fully met by using chicken and beef meat and different vegetables. Some days, the amount of protein or carbohydrates were lower, but they compensated on the following days. Micromolecules were mostly respected, too: calcium was obtained from cheese, vegetables, fruit bars, and yogurt; magnesium from rice, apples, and carrots; iodine from yogurt and rice. The water regime was respected every day and even exceeded the norm on some days. Thus, it was a complete diet.

Effect of Status on Health. Individual Scenario

Low social status is not conducive to a varied and wholesome diet. In rare cases, it is possible to follow diets that may contribute to poor health (Lewis et al., 2020). Lack of financial accessibility to a nutritious diet leads to disease, stunted childrens growth, and life expectancy. Much of this is due to the lack of money for food, as there are more necessary household needs paying rent and utility bills.

The hardest part of the project was finding a balance between meat products and the frequency of eating them to come in under budget. However, this assignment proved beneficial to me because I am required to be rational in my diet. I try to use healthy foods, but I may not have enough money or resources to maintain a common framework. Unfortunately, I sometimes neglect the right long-cooked foods and swap them out for quick-cooked ones. The assignment has helped me navigate the number of healthy macronutrients I need and pricing more detail than usual.

References

Lewis, M., McNaughton, S. A., Rychetnik, L., & Lee, L. J. (2020). A systematic scoping review of the habitual dietary costs in low socioeconomic groups compared to high socioeconomic groups in Australia. Nutrition Journal, 19(139).

National Academy of Sciences. (2011). Dietary reference intakes (DRIs): Recommended dietary allowances and adequate intakes, total water and macronutrients. National Institute of Health.

National Academy of Sciences. (2019). Dietary reference intakes (DRIs): Recommended dietary allowances and adequate intakes, elements. National Institute of Health.

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