Vitality Triangle

Duha Ghafoor
 Vitality
The state of being strong and
active; energy

In my words, vitality to me means

feeling healthy and energetic and
overall just feeling good and happy
about themselves
 Biggest Barriers
Nutrition- I don’t have enough protein on
my plate, which is one of my biggest
nutritional challenges. Us humans need at
least 10% of protein per day and I am
struggling to meet that. Protein foods
include meat, poultry, seafood, eggs, and
nuts, which are some things I should
consider consuming more frequently.

Physical Activity Habits- One physical

activity habit that I need to work on is
exercising. Due to my phone distracting me,
I am now barely active and I don’t exercise
as much anymore. As said in SWEAT, youth
aged 5-17 years should be doing some sort
of physical activity for at least 60 min per
day.
 What Realistic Changes I Can
Make To These Barriers?
Nutrition- To increase my protein intake, I will
have a protein shake every morning when I
wake up. I will have one before school or
work. I will also top my shake with some
almonds as well to make it better.

Physical Activity Habits- In order to

exercise more and fix my daily routine, I
will turn off my phone and put it on DO
NOT DISTURB so I don’t get distracted.
This will help me exercise more and
achieve my goal of exercising for at least
an hour a day to get used to being more
active again.
 Health and Mental Benefits
My Nutrition Change is Physical Benefit Mental Health Benefit
To increase my protein 1. Building lean muscle 1. Prevent and can
intake 2. Speeding recovery treat depression and
after injury/exercise anxiety

My Physical Activity Physical Benefit Mental Health Benefit

change is to exercise for at 1. Strengthen bones 1. Reduce negative
least an hour a day. and muscles mood and improve
2. Help manage weight self-esteem

https://www.mhconn.org/nutrition/protein-and-mental-health/#:~:text=Foods%20rich%20in%20protein%2
0contain,can%20trigger%20anxiety%20and%20depression
.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/#:~:text=Exercise%20improves%20mental%20hea
lth%20by,self-esteem%20and%20cognitive%20function.&text=Exercise%20has%20also%2
m

https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#:~:text=Being%20physically%20active%20
 SMART Goals!
Nutritional: My nutritional goal
is to eat more greens. As a snack,
I will eat a healthy salad instead
of a granola bar as per usual.
Some greens such as lettuce,
celery, broccoli, spinach and
many more are some great ones!
I will start this goal on June 6th,
2022 and this is to be completed
by June 27th, 2022.
Physical Activity Goal: My
physical activity goal is to
sleep at least 8 hours a day.
Due to my phone, I barely get
any sleep. I will turn my
phone off an hour early
before I sleep everyday
starting June 10, 2022 so I
don’t get distracted. TO BE
COMPLETED BY JULY 1st,
2022.
 Relationships 😊

Relationship between healthy Relationship between healthy Relationship between body

eating and physical activity: eating and body image: image and physical activity ;

➔ The healthier nutrients you
consume, the more you
gain energy throughout the
day for multiple tasks
➔ Also your mental health is
positively affected by a
good nutritional lifestyle
➔ The better you are able to ➔ Everyone has a
care for and nourish your
diet, the risk of physical
health problems like heart
diseases/diabetes are
reduced
➔ Also begin to feel more
comfortable and confident in
your own body if the foods
you consume are healthy and
include nutrients
different body
type/size so the better
or worse you feel
about your body image
which really depends
on your mindset,
reflects on your
motivation to attain
more physical exercise
 Who Am I Now?

Who am I now? I believe that I am a healthy individual.

As a young, 16 year old teenage girl, I am good at being
healthy and active. I can control myself from anything
bad happening to me mentally and physically OR doing
bad things that could affect my health negatively.
Hopefully, in the future I hope to be even more healthier
and active.