Sample Nutrition Essay Paper on Eating Habits

Eating Habits

It is important for people to eat regularly throughout the day. It is recommended that they should have three meals in a day like breakfast, lunch and supper, which should be incorporated with 1-2 snacks between the meals. It is also important to keep maintaining the same pattern of eating each day to maintain consistency. I decided to interview one of my clients regarding their regular eating habits and this is the information that I managed to gather. Some of the questions that I asked the client is regarding their meal plan and eating habits. I also managed to gather inform from him regarding his diet goals before making recommendations to him on how he can improve their diet to incorporate healthy eating.

Daily food log for the client

Breakfast (  (10.30am)Lunch ( (4 P.M)Dinner (7.45 pm) 
0.5 grapefruit1 medium banana1 piece of carrotHalf a cup of Pineapple, apple or orange juice0.5 grams of peas mixed with carrots 
1cup of skimmed milk 1 piece of Peach 1 small sweet potato (baked 
1 piece of wheat bread 2 slices of Rye Bread 1 small cup of lemon juice as salad 
0.75 cup of whole grain 2oz Turkey breast   

Based on this meal plan, the client’s calorie intake is 1200 though his main intention is to achieve a goal of 2200 calorie a day because he believes that this will make him more healthy and strong as an individual.

Exchange List for Meal Planning

Several studies have revealed that calorie counting does not count much when a person tries to eat healthy or meat a certain meal plan (Kirchoff, 2011). This is because the same amount of calories in apples is always the same in a pack of cookies that my client may take as a snack between his meals. It shows that there is great limitation in using calories as a guide to food choices. Nutritionists always advice people who want to watch their weight like the case of my client, to consume foods that are more natural while taking other foods such as starch and protein in smaller portions (Kaiser, n.d). The following are my client’s eating habits in regards to intake of calories, fat grams, proteins, and carbohydrates.

CarbohydratesThe carbohydrates in the grains, bread,  he consumes has a total of 4 calories per gram It means that 60 percent of his calories level is coming from carbohydrates, which help in providing him with energy. 
ProteinsTurkey breast, sweat potatoes and peas contains about 20 percent of my client’s daily protein calories. This helps in body maintenance, energy provision and growth 
Fat gramsSkimmed milk has low levels of fat, which is healthy for the body. The grams intake for my client is about 50 which makes 30 percent of the entire daily calories 

Ways to improve the diet

My client should ensure that he takes small amount of carbohydrates on a daily basis. This is because the human body has the potential to store carbohydrates and there is a limit to which the liver can hold glycogen produced from eating extra carbohydrates. This means that too much carbohydrate can be dangerous to the liver because the body may end up turning the excess ones into fats. The fat intake for my client is not good. He needs to cut on consumption of animal products such as Turkey because they contain high level of saturated fats, which can end up damaging their heart. He should incorporate more vegetables into his diet to provide him with the right nutrients necessary for the body.

Recommendations on activity levels and lifestyle

I would recommend that my client be a regular visitor of the gym to help him cut down the saturated fats and excess carbohydrates from his body. The other lifestyle activities that he can incorporate include considering running every morning to make him active and fit.

Menu plan for the client

Fat grams– ½ a cup of skimmed milk for breakfast or consider taking plain nonfat yoghurt or buttermilk for 4pm snack.

Proteins– 1 oz of lamb meat, which is either roasted or chopped for super, or 1 oz of fish oysters for lunch. They can also take dark chicken meat or white chicken meat without any skin.

Carbohydrates-1 medium doughnut or plain cake for breakfast, half a cup of light ice cream as snack, ½ a cup of spaghetti sauce for lunch or super

Fats– they can use one teaspoon of olive or peanut oil.

Fruits- ½ cup of apple juice or grapefruit juice or mango juice

Vegetables-tomatoes, spinach, mushrooms, broccoli, beans or cucumber

Calories-2200 calories


Kaiser, P. (n.d). Balancing carbs, protein and fat. Retrieved from

Kirchoff, D. (2011, March 09). Frequent hunger and sweet cravings? You may be making this common mistake. Mercola. Retrieved from

Lobb, A. (2012). Eating habits-A look at the average US diet. The Wall Street Journal