Part 1

  1. Omega -3 are health-giving fats which benefit both adults and children. Omega- 3 helps in brain development in children and reduces the chances of health diseases. The three categories of omega-3 are Alpha-linoleic Acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). Majority of the foods that we consume contains only one category of Omega-3; therefore, it is important to combine foods, which contain two or all the types of Omega -3 to be able to get the full amount of the healthy fat (Canadian Dieticians, 2018). Foods, which contain EPA and DHA, include the salmon fish, sardines, herring, trout, and arctic char. Food that contains the ALA healthy fat consists of the soy products, Milk, Margarine, flax seeds, walnuts, and eggs.

Part 2

  1. Food labels are the guiding information found on the food package. The label helps a consumer to make informed choices and may caution on some ingredients used in the product such as sodium. In the food labels, the ingredient list is organized according to their weight. The list begins with ingredients that weigh the most to the least, respectively.
  2. The serving size does not adamantly suggest the quantity of the food products that one may consume. Preferably, the quantity of food products is used to estimate the numerical on the nutrition fact table. Therefore, one may mistakenly be eating more or less food than the amount listed in the nutrition facts table. Advantages of the serving size are that it helps one to understand the nutrient’s consumption per serving (Government of Canada, 2019). The serving size also helps to compare nutrients and calories between similar food products. Additionally, the serving size is used to compare the amount of food that one can consume. 

Part 3

  1. Eating healthy can be a challenge, especially on a fixed budget. However, one can maintain their nutritional requirements and remain on track financially.
  2. I have found myself in this kind of a situation, and I am glad I was able to get through it healthfully.
  3. For someone working with $75 per week, I would first recommend them to cut off take-outs from restaurants and maintain cooking at home. Obviously o eat a balanced diet in a restaurant requires a substantive amount of money hence; $75 would only take them for three to four days. However, if one decides to buy fresh vegetables and groceries from the market and then prepare them at home, the food will be cheaper and healthy at the same time. If cooking at home is maintained, then the budget would automatically fit in place.

Part 4

  1. Including added sugars on food, labels are an important aspect to consumers. It offers consumers with the information they may need to make informed decisions about their diet and health.
  2. Sugary drinks are among the main contributors to health issues such as obesity. Adding tax on sugary drinks is to increase their prices to discourage its consumptions. It is believed that when the prices are high, people will shift to other drinks or lower their consumption rate.
  3. Sugar-sweetened beverages are usually consumed quickly and do not offer the same feeling of fullness compared to solid foods. It means that people will consume more of sugar-sweetened beverages to be satisfied, increasing the risk of dietary issues.
  4. Many chronic health conditions can be caused or worsened by the existence of belly fat. This fat crowds an individual’s organs resulting in serious health problems such as coronary heart disease, type II diabetes, and even some kinds of cancer.
  5. For women, it is recommended not more than 6 teaspoons per day of added sugar, which is 24 grams (Hales, 2011). For men, it is recommended not more than 9 teaspoons per day of added sugar, which is equivalent to 36 grams.
  7. A practical and realistic way to decrease the added sugar is to cut the amount of sugar used in recipes for cakes as well as cookies and shift from sugar completely to the use of unsweetened apple-source.

Part 5

  1. Healthy weight management journey is an interesting one because it is a very controversial topic. Some of the factors that may make my weight management journey challenging are passive entertainment and physical inactivity. The digital era has made access to the internet easier, and this has increased the excitement that comes with iPad, tablets, and computer gadgets. I admit that these gadgets consume time and may render one weak and lazy. Physical inactivity is another problem because most of the times, I find myself very busy. Therefore, I have found myself postponing my jogging and running time, and this may interfere with my weight management journey.

Part 6

  1. The most interesting part was the meal initiation part. I learned that the appetite control system, and at times the external cues are responsible for hunger. External cues are initiated by “eating by the clock,” which is planned eating time, such that when the time reaches hunger strikes immediately (Hales, 2011). The connection of the two systems to hunger and eating habits is an exciting cycle because one is dependent on the other. Another fact is that eating patterns are a result of the conscious decision that evolves to an automatic behavior. The post ingestive learning helps people to learn how to associate the psychological impacts of food intake with sensory food cues. The results of the psychological impact of food intake are satiety after every consumption.
  2. External cues that I might change in my personal environment is not undermine the internal signals.

Part 7

  1. Apart from obesity, a sedentary lifestyle increases the risks of certain types of cancer. The lack of physical inactivity contributes to high levels of anxiety, depression, and memory loss. In addition, a lack of exercise increases the risk factors of cardiovascular diseases, coronary heart diseases, and high blood pressure (Hales, 2011).
  2. The most important health benefit for me according to the reading is better memory, which helps in quicker learning. Low depression levels is also an important factor, strong muscle bones, and physical stability.
  3. The best practical change that I can make in order to increase physical activity is managing my time well. For instance, if it is my time for jogging, there ought to be no other involvement in pother activities such as playing video games or studying.
  4. Additionally arranging for a personal trainer is an important initiative as I will be able to engage in regular physical activities, and it will be more healthful because the trainer is obviously a professional. Therefore, meeting with a trainer at camosuna could be very helpful to me.

Part 8

FITTCardiorespiratoryMuscle strengthEnduranceFlexibility
FrequencyExercise 4 days every weekweight training 3 days every weekWorkout 3 days per weekStretching everyday
IntensityTrain at less than 145 Beats per minute (BPM)70% of the maximum 3 sets of about 10 repetitionsAdd or keep the same weight and repetitionsStretch muscles and maintain beyond normal
Time30 minutes per session30 minutes per session30 minutes per sessionKeep every strength for about 10-15 seconds
TypeWalking/cycling/jogging/swimmingWeight liftingYoga, and light weightsStretches that can allow the body to move fully

Part 9

  1. Extreme dieting is a diet that severely lowers an individual’s calories intake while at the same time increasing the individual exercise regime (Hales, 2011). It is used drastically to alter body weight, shape, appearance, and size. One of the major effects of extreme dieting is that it slows down metabolism. In situations where weight loss is extreme, the muscles of the heart can atrophy. For instance, extreme low calories diet is linked to ventricular arrhythmias or even death.
  2. Anorexia nervosa is an eating disorder where an individual has an extreme fear of gaining weight. The signs and symptoms of anorexia are individual having less than normal-weight recommended, negative body image and obsession with or terrified of gaining weight (Hales, 2011). Some of the dangers of anorexia are abnormal functioning of brain chemicals that controls eating and hunger and malnutrition.
  3. Orthorexia is an eating disorder that is attributed to being obsessed by health or pure foods. An individual with such a condition will be obsessed with defining and maintaining a perfect diet instead of an ideal weight (Hales, 2011). The three things that orthorexia has in common with other eating disorder are; it offers a sense of control and stability around the consumption of food, intense anxiety regarding some foods, and making easting related issues the main focus of one’s life. Unique things about orthorexia are; obsession with being healthy, involves eating pure or health foods, and it involves maintaining a perfect diet.


Dieticians of Canada (2018). Food sources of Omega. Retrieved from;

Government of Canada (2019). Nutrition facts tables. Retrieved from;

Hales, D. R. (2011). An invitation to health: Choosing to change. Wadsworth/Cengage Brooks/Cole.

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