Meeting your Nutritional Requirements at Any Age

A healthy pregnancy…

Pregnancy entails that the mother be both fit and healthy prior to conceiving a child because developmental stages of the growing fetus requires proper nutrition to support proper growth of the brain, heart, lungs and other vital organs.  During pregnancy women need more vitamin B (folate), calcium, and vitamin D.  Nutrition does not only consist of taking vitamins and eating well, it also includes which prescription medicines, drugs, and alcohol that may cause malnutrition and deformities.

Preventing deformities…

An expectant mother should increase her vitamin and mineral levels to safeguard the health of her and the baby.  Vitamin A, Calcium, vitamin C, vitamin B (folic acid) and iodine are important to prevent certain defects; such as, anencephaly and spina bifida (defects of the brain and spine). Here is an interesting website from the Center for Disease Control and Prevention, http://www.cdc.gov/features/folicacidbenefits/ .  It is important for a woman to be taking the necessary amounts of folic acid for conceiving because brain and spine defects tend to develop in the first stages of pregnancy. Folic acid is easy to ingest as it is in many dark green greens; such as kale.  A lot of the necessary vitamins a mother and child need are also be found in legumes, milk, cantaloupe and strawberries and salmon.  Maintaining proper iodine levels also help the baby’s nervous system.

Male nutrition should also be considered.  If the male is not eating right and not taking ingesting enough vitamins and minerals this also might affect his fertility (Sizer and Whitney, 2013, pg. 511).  It is also recommended that women start their pregnancy at a healthy weight. Too little weight may lead to a underweight child at birth. Additionally, if the mother is overweight, this can put excessive stress on her body during the pregnancy and an overweight baby at birth that may cause delivery issues for the mother.  The dietary guidelines may vary from mother to mother; “in the first trimester, the pregnant woman needs no additional energy, but her energy needs rise as pregnancy progresses. She requires an additional 340 daily calories during the second trimester and an extra 450 calories each day during the third trimester (Sizer and Whitney, 2013, pg. 515).  Eating 200-300 calories a day can be considered one extra low calorie meal or two low calorie snacks.  It is so easy to consume more than the recommended amount.  I would suggest that a woman try to consume more fiber so she feels full longer and also stays “regular” as hormonal changes can also cause uncomfortable constipation.

Healthy children lead to Healthy adults…

During infancy, the dietary guidelines recommended are, if a woman is able to she should breast feed to develop both a mental bond with the child and to provide nutrients that help protect the child against illness early on. “Breastfeeding is associated with decreased morbidity and mortality in breastfed infants and is essential to the immunological protection of infants” (Bomer-Norton, 2014, pg. 92).  Breast feeding also provides water necessary for infant hydration.  In childhood, children experience 2 major growth spurts, once in the first year and early on in childhood, it necessary for children to have nutrient rich food to support proper muscle growth, brain function and strong bones.

Nutrients also support vigorous childhood activities.  Developing healthy nutritional habits from the onset, and carry these habits with us throughout the life cycle can lead to adolescents making the right food choices and keeping healthy well into adulthood.  The consequences of not doing so may lead to both adolescents and adults developing poor eating habits, become obese, and have medical related illnesses as a result.

The Golden Years…

I recently read that adults may not absorb all the necessary nutrients and minerals they need.  I know I have upped my intake of vitamin d3 substantially but when I go for my quarterly blood test, it still reads low.   Many older adults need to get more time outside to absorb Vitamin D; so take that short walk daily and enjoy a conversation with a friend or walk your faithful and trusted dog.  Another vitamin that is vital for senior health is B 12.  According to USA.gov website, “Many older adults, who do not have enough hydrochloric acid in their stomach to absorb the vitamin B12 naturally present in food. People over 50 should get most of their vitamin B12 from fortified foods or dietary supplements because, in most cases, their bodies can absorb vitamin B12 from these sources.”  Here is a link if you are interested in learning more about B 12 http://ods.od.nih.gov/factsheets/VitaminB12-Consumer/ .

References

Bomer-Norton, C. (2014). Breastfeeding: A holistic Concept Analysis. Public Health Nursing, 31(1), 88-96. doi:10.1111/phn.12047

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH: Cengage Learning. (Kindle Version).

The Fat and Skinny of It — Diet Modification

Overweight, Underweight, and Obesity…

Underweight is defines as having a “body weight below a healthy weight; BMI below 18.5.”  Overweight is defined as having a “body weight above a healthy weight; BMI 25 to 29.9.”  Obese is defined as having a “body mass index of 30 or higher” (Sizer and Whitney, 2013, pg. 335). Being overweight, underweight or obese can have unhealthy implications.

Overweight people may have problems breathing, have type 2 diabetes, have high blood pressure, hypertension, be prone to certain cancers and stroke.  Being underweight can be just as dangerous as being overweight.  People who are underweight may not have the enough nutrients to supply proper brain function, may also ingest too little calories forcing the body into starvation mode where it eats away valuable muscle, and may continue to lose more weight if hospitalized.  Being obese poses the most risk because the person who is carrying around an extensive amount of weight may experience, stress on bones and joints, early arthritis, type 1 diabetes, be more prone to colon cancer, heart attacks, have high bad cholesterol (LDL), and have low good cholesterol (HDL).

The problem with too much core body fat..

Having too much visceral fat in the center region of the body is bad because this type of fatty acid gets released into the bloodstream and may cause heart disease and metabolic syndrome; “increased blood pressure, a high blood sugar level, excess body fat around the waist and abnormal cholesterol levels — that occur together, increasing your risk of heart disease, stroke and diabetes” (Mayo Clinic, 2014).

How is mortality impacted?

Mortality is impacted by both underweight and overweight status; however being overweight may possess a higher mortality rate.  As a person’s body contains less muscle than fat, the body loses its ability to burn fat as fast.  The fat built up causes stress on the body; raising cortisol levels, and causes hypertension.  Conversely, being underweight may pose less mortality impact but still needs to be addressed because the body that is underweight may have trouble regulating body temperature, recovering from an illness that requires hospitalization, and low immunity due to malnutrition. (Sizer and Whitney, 2013, pg. 341).

Prevention…

There are preventive measures we can take to prevent underweight and overweight issues in our society; maintain a healthy body weight; education about nutrition and maintaining a diet that is balanced between fats, protein and fiber, and engaging in exercise to keep strong muscle tissue, good metabolic rate, and strong cardiovascular heart activity to prevent clogged arteries.

Diet Modification…

It is important to make changes but a little step in the correct direction is better than failing at trying to do it all at once.

Simple modifications I have made over time that I recommend are:

• Practice portion control by using a smaller plate.
• Relaxing, sitting down, and chewing slowly help me to feel full faster.
• Eat more fresh vegetables and fruits.
• Consume less fat from animals and strive to get my fat from vegetable sources.
• Eat more grains with my meals so I will feel fuller longer.
• I know I have said before in my blogs; but keep the meal colorful.  Make your meal happy and attractive looking to inspire you to eat it.
• Try something new everyday.  If I get bored with my selection, I ask a friend for suggestions.
• Swap healthy recipes with your friends and family to keep it interesting.
• Take vitamins and minerals supplements if you can not get them from your food.
• And always check with your physician before trying anything new.

References

Mayo Clinic. (2014,). Metabolic syndrome. Retrieved from Diseases and Conditions website: http://www.mayoclinic.org/diseases-conditions/metabolic-syndrome/basics/definition/con-20027243

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH: Cengage Learning. (Kindle Version).

How do we Digest?

Diet and Absorption…

We have reviewed how important to know what to eat, how to eat it and the benefits, but it is just important to know how our bodies physically digest the food we ingest.  I will review the purpose of the digestive tract and components of the digestive system.  I will also discuss the mechanical and chemical aspect of digestion.  The food we eat has a direct connection to the digestive disorders.  We can know more about avoiding such disorders by knowing how our digestive system operates.

Purpose the Digestive Tract…

The purpose of the digestive tract is to move food from the point of intake, the mouth, to the point of exit, the anus.  The digestive tract is approximately 26 feet in length with the small intestine containing approximately 20 feet of the total length.  “Once you have eaten, your brain and hormones direct the many organs of the digestive system to digest and absorb the complex mixture of chewed and swallowed food” (Sizer & Whitney, 2013, pg. 82).  The muscle tissue of the digestive tract moves food along to eat digestive point so we can absorb as many nutrients before the unusable waste exits the body.

Components of the Digestive System…

There are two sets of components in our digestive system, organs that contain food and organs that aid in digestion.  The organs that contain food are the mouth, esophagus, stomach, small intestine, large intestine, rectum and anus.  The organs that help these organs digest food are the salivary glands, liver, gall bladder, bile duct, pancreatic duct and the pancreas.  The mouth chews food and mixes food with saliva from the salivary glands.  The esophagus uses muscle contractions to move the food along to the stomach which will grind up the food and mix the food with digestive enzymes.  The food then moves to the small intestine which mixes enzymes that mix with the carbohydrates, fats, and protein.  After these enzymes breakdown down the nutrients so they will be absorbed into the blood and lymph.  The digested food then moved onward to the large intestine where the excess water will be removed from the food waste.  The food waste then passes through the rectum and out the anus.  While the food is passing thought this digestive tract, the digestive system uses enzymes and acids to break down the food.  As stated earlier, the process starts with the salivary glands that secret saliva to moisten the food particles then the liver manufactures bile to metabolize fats. The gall bladder will store the bile until needed and then bile duct which pass the bile into the small intestine.  The pancreas creates a digestive juice that breaks down energy producing nutrients and also bicarbonate that neutralizes the acid in the small intestine (Sizer & Whitney, 2013).

Mechanical Aspect of Digestion…

The food enters the body through the mouth and the teeth break down the hard components; i.e. seeds.  The food moves along the digestive tract by peristalsis which is a muscular wave like squeezing that pushes the food along from process to process.  When the food entered the stomach it held in the upper portion until it is ready to further breakdown in the lower portion.  The lower portion of the stomach churns and breaks down the food into a mush.  The fluid mixture that is created is called chyme.  This is the result of the starches and proteins being broken up and separated from the food.  A sphincter muscle at the base of the stomach slowly allows the food to enter the small intestine where it the final nutrients are absorbed into the cell walls.  The waste product then passes into the large intestine where the water that was used for moving along the food will be reabsorbed before the indigestive fiber and waste passes through the rectum and out the anus.

Chemical Aspect of Digestion…

The organs that contain digestive enzymes are the mouth, stomach, and intestine.  In the mouth the salivary glands secrete saliva that helps coat and start the breakdown of starch into sugar in the mouth.  When the food passes through the esophagus into the stomach the liver uses bile to breakdown the starch, sugar and protein.  The stomach grinds and mixes the food with the enzymes.  The gastric juice produced contains hydrochloric acid that breaks up the nutrients to be absorbed into the blood and lymph.  The coating of the stomach is protected by mucus so the hydrochloric acid does not erode the lining.  The chyme produced from the food breakdown is now a mush that will pass into the small intestine that is further broken down by pancreatic juice and emulsified by bicarbonate.  This balance prevents an upset stomach.  Finally, the waste products enter the large intestine, aka the colon and is broken down by bacteria before the excess water is reabsorbed and the waste passes through the rectum and out the anus.

Relax When You Eat

We can all avoid digestive disorders by choosing what we eat and how we eat it wisely. There are a number of digestive disorders.  “Some of these disorders, such as an occasional bout of heartburn or constipation, are minor annoyances. But many digestive disorders, such as Crohn’s disease and irritable bowel syndrome, can severely affect your ability to go about your daily activities, and some, like colorectal cancer or a perforated ulcer, can be life threatening” (THE DIGESTIVE TRACT, 2006, pg. 1).  Most intestinal disorders are caused from not eating a balance diet containing enough fiber.  Eating unfamiliar foods can also cause stomach upset.  If we eat something new to us we should eat it in small portions so our digestion can get used to the new texture, and digest it without giving us indigestion. “Simply taking the time to slow down and chew thoroughly can improve digestive health and relieve tension” (Eliaz, 2012, page 38).  We should chew our food toughly and relax so the body does not ingest to much air that must pass through the digestive tract.  By ingesting too much air can cause hick ups and gas pockets that will result in burps and rectal gas.

References

ELIAZ, I. (2012). THE GOOD DIGESTION GUIDE. Better Nutrition, 74(11), 38.

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH: Cengage Learning.

THE DIGESTIVE TRACT. (2006). Digestive Disorders, 1-28.

Exploring Essential Macro and Micro nutrients

Let’s simplify these terms…

I am sure we all have heard we need to eat right, eat better, and so on; so what are macro and micro nutrients?

• Macro nutrients include: carbohydrates, proteins, amino acids, fats, cholesterol, fiber and water.
• Micro nutrients include: vitamins, trace minerals, and organic acids.

Macro nutrients provide energy to support  growth, metabolism, and for other body functions.  

Relation to calories…

Carbohydrate provides 4 calories per gram.
Protein provides 4 calories per gram.
Fat provides 9 calories per gram.

A closer look at carbs…

According to the Dietary Reference Intakes published by the USDA, 45% – 65% of calories should come from carbohydrate. We need this amount of carbohydrate because:

• Carbohydrates are the body’s main source of fuel.
• Carbohydrates are easily used by the body for energy.
• All of the tissues and cells in our body can use glucose for energy.
• Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.
• Carbohydrates can be stored in the muscles and liver and later used for energy.
• Carbohydrates are important in intestinal health and waste elimination.
• Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts (McKinley Health Center, 2015).

A closer look at protein…

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables. According to the Dietary Reference Intakes published by the USDA 10% – 35% of calories should come from protein.

We need protein for:

• Growth (especially important for children, teens, and pregnant women)
• Tissue repair
• Immune function
• Making essential hormones and enzymes
• Energy when carbohydrate is not available
• Preserving lean muscle mass (McKinley Health Center, 2015).

The role of fat…

According to the Dietary Reference Intakes published by the USDA 20% – 35% of calories should come from fat. We need this amount of fat for:

• Normal growth and development
• Energy (fat is the most concentrated source of energy)
• Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
• Providing cushioning for the organs
• Maintaining cell membranes
• Providing taste, consistency, and stability to foods (McKinley Health Center, 2015).

 Micro nutrients…

The body only needs trace amounts of vitamins and minerals to help support proper brain, heart and metabolism functions.  A few popular vitamins we all need are B12, A, C, D, and E. Specifically, Vitamin B helps us get energy from our food. It helps metabolize carbohydrates and amino acids. The functions of Vitamin C are: “enhances iron absorption, helps with collagen synthesis, acts as an antioxidant, regenerates vitamin E, plays a role in immune function, and assists in the synthesis of neurotransmitters, DNA and hormones” (Weisenberger ,2014).  Vitamin D which we can get from direct sunlight helps with mood and maintaining blood calcium levels. Vitamin E help protect your skin and cell membranes. A few popular minerals that we need to have are magnesium, calcium and iron.  Magnesium helps blood clot, assists with enzymes and muscle contractions.  Calcium helps support strong bones and teeth. Iron supports the brain and nervous system.

References

McKinley Health Center. (2015). WHAT ARE MACRONUTRIENTS? Macronutrients: the Importance of Carbohydrate, Protein, and Fat. Retrieved from http://www.mckinley.illinois.edu/handouts/macronutrients.htm

Weisenbeger, J. (2014) Micronutrients. Guide to Nutrition. Retrieved rom http://www.innerbody.com/nutrition/micronutrients

Let’s talk about those carbs, fats, and Protiens…

Carbohydrates…

Recently, carbohydrates have received a bad rap in the health field.  Carbs have been accused of contributing to the obesity epidemic and causing chronic illnesses.  As a result, some companies have advised that we avoid carbs altogether.

Avoiding dietary carbs might be ill-advised because not having carbohydrates can starve the body of the energy it needs; causing low blood sugar, fatigue, irritability, and overtime may cause ketosis where the body starts to break down muscle tissue for energy.  While fats and proteins are an important energy source for our body, “the brain and central nervous system does not use this energy; instead, it uses glucose from carbohydrates for energy”. (Sizer and Whitney, 2013, pg. 117)

We need carbohydrates as part of our diet plan because the body needs carbohydrates for energy to” feed the brain and nervous system to keep your digestive system fit, and within calorie limits, to help keep your body lean” (Sizer and Whitney, 2013, pg. 112).  We also need digestive carbohydrates in the form of fiber to help move digesting food along the digestive track.  If a person is watching their weight, high fiber carbohydrates found in whole grains contain fewer calories than foods that are high in dietary fats.

Fats and Proteins…

There are various types of fats: saturated fats, monounsaturated fats, polyunsaturated fats, and trans-fats.  Of these listed, the fats that are considered to be the “bad” fats are saturated fats and trans-fats and monounsaturated fats and polyunsaturated fats are considered to be more healthy fats.  Saturated fats are single molecule fats that do not double bonds between carbon bonds because there is hydrogen instead.  Saturated fats usually stay solid at room temperature. Trans-fats can be both manmade but also can be found naturally occurring in the guts of some animals such as sheep.  Trans-fats contain hydrogen molecules and are used in some vegetable oils to make them stay solid.  Monounsaturated fats only have one unsaturated fat molecule. There is a single carbon bond per molecule.  This type of fat tends to stay liquid until it is chilled.  Poly unsaturated fats have more than one fat molecule containing more than one carbon bond.  This type of fat also goes from a liquid to a solid when chilled.  An example of a saturated fat is any animal fat; however there are some plants that also have saturated fats; such as, “palm oil, palm kernel oil and coconut oil, also contain primarily saturated fats, but do not contain cholesterol” (AHA, 2015).  Foods that contain Trans-fats are “fried foods like doughnuts, and baked goods including cakes, pie crusts, biscuits, frozen pizza, cookies, crackers, and stick margarines and other spreads”(AHA, 2015).Monounsaturated fats are usually found in the following oils: olive oil, canola oil, peanut oil, safflower oil and sesame oil. Polyunsaturated fats are usually found in the following oils: soybean oil, corn oil and sunflower oil, as well as fatty fish such as salmon, mackerel, herring and trout.  Generally monounsaturated fats and polyunsaturated fats help decrease bad cholesterol and also disease the risk of heart disease; while saturated fats and trans fats increase bad cholesterol.  Saturated fats from plants are an exception to the rule; however, may contain more calories causing weight gain.

Given the recent controversy surrounding trans-fats in our food, trans-fats are believed to be so harmful because “trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2 diabetes”(AHA, 2015).

The connection between dietary fat, cholesterol, and health is saturated fats and trans fats are associated with heart, artery disease, and obesity.  The number one killer of Americans and Canadians is heart and artery disease. (Sizer and Whitney, 2013, pg. 168).  Having high cholesterol is directly associated with inflammation causing joint pain and high blood pressure.

Amino acids…

The importance of protein in maintaining a healthy diet is because we need certain fats to maintain proper cellular development, brain function and strong muscle tissue.  These fats can come from “foods, such as, as fish, nuts, and vegetable oils” (Sizer and Whitney, 2013, pg. 181).  Amino acids are an integral part of growing protein.  We need to eat foods containing amino acids because our body does not make enough to support protein synthesis.  Having protein in the body helps cellular functions; such as, nutrient absorption of “amino acids into the small intestine” during digestion  (Sizer and Whitney, 2013, pg. 206).  Body protein is essential for creating “digestive enzymes and antibodies to tendons and ligaments, scars, filaments of hair, the materials of nails, and more” (Sizer and Whitney, 2013, pg. 208).

For the most part, dietary protein depends on age and body size.  Protein recommendations for healthy adults are: 0.8 gram for each kilogram (or 2.2 pounds) of body weight.  It is important to recognize that “he minimum amount is set at 10 percent of total calories, although some experts are suggesting that more than this minimum may be needed for optimal health” (Sizer and Whitney, 2013, pg. 215). On a daily basis, I meet these recommendations by eating a high protein fiber diet to sustain my active lifestyle.  I eat many whole grains, legumes and nuts.

Carbohydrates and fiber-rich foods…

The current recommendations for carbohydrates and fiber-rich foods are “most people should increase their intakes of fiber-rich whole-food sources of carbohydrates and reduce intakes of foods high in refined white flour and added sugars” (Sizer and Whitney, 2013, pg. 118).  The main benefit to increasing dietary carbohydrates and foods rich in fiber is to lower bad cholesterol and to lower the risk of heart disease.  Of course there are other benefits; such as, maintaining steady glycemic levels to prevent excessive high and low energy levels due to spikes in blood sugar and sudden drops in blood sugar.  If a person has proper glucose levels, they tend to feel less hungry.

It is recommended that Americans increate their dietary fiber intake.  “One strategy is the inclusion of certain kinds of foods capable of reducing postprandial glycemia and controlling food intake”(Galvão Cândido, Silva, & de Cássia, 2015, pg. 300). These means maintain adequate blood sugar levels to prevent hunger.  There are many great dietary fiber products to choose from. A one food source of fiber is whole grains; such as brown rice, oat meal, bran flakes.  Other food sources are bananas, apples, seeds and legumes.

References

American Heart Association. (2015, January 12). What foods contain saturated fats? Retrieved from Saturated Fats website: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Saturated-Fats_UCM_301110_Article.jsp

Galvão Cândido, F., Silva Ton, W. T., & de Cássia Gonçalves Alfenas, R. (2015). Addition of dietary fiber sources to shakes reduces postprandial glycemia and alters food intake. Nutricion Hospitalaria, 31(1), 299-306. doi:10.3305/nh.2015.31.1.7578

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH: Cengage Learning. (Kindle Version).

What Drives our Food Choices?

Numerous factors involved with our food choices but why do we choose the foods that we choose?

Yes, there are many things to eat, taste and explore.  With such variety, some of us just love to eat.  If I were to dig deeper into why we choose what we eat, I may say the following influences our decisions, money, money and did I say it? Money.– Advertising helps companies place new items into the buyer’s hands and put money into corporation’s hands.  “The price differential between healthy and unhealthy food partially explains the established link between obesity” (Rogus, 2014, pg.19).  The difference in cost from organic to regular fruits and vegetables may cost too much money for some individuals.  Fast food chains cost less money than preparing fresh meals at home.  Even going out to a fancy restaurant may cost less for a big family instead of cooking at home.

Cultural and social connections to food…

Cultural connections that attach people to food vary from culture to culture.  In most cultures, food has a social connection.  Most everyone uses food to celebrate birthdays, marriages, religious occasions, milestone achievements, burial ceremonies, and other significant days.  In my family, as an Italian, food is the center of everything.  If someone comes over, you must offer them a drink or a snack.  If someone invites you over, it is expected you will bring a snack or food offering.  Even as a little child, when I was upset, my mother would tell me join her for cookies and espresso.  If something was worth celebrating at work, my co-workers would get together for a drink or many drinks.  This all leads to our mental connection with food.

Personal and environmental factors drive our food choices…

Some personal and environmental factors that drive our food choices are: food taste preference, schedule, time, laziness, fast food, peer pressure, culture, and knowing how to prepare fresh food from scratch.

Physical, psychological, social, and /or philosophical factors that lead to our food choices…

Three factors that may lead to our food choices are location, how we are feeling emotionally, and our personal relationship to food.  For me, it is usually emotional influences that cause me to choose the food I eat. I really have no excuse because I am a well-trained cook, had two parents who were professional cooks, have many health food stores and organic resources in walking distance from my house.

If I were to be honest, work, family stress, and money all lead my mind astray from eating properly.  Schedule is only a small part for me because I have learned to make my meals ahead of time. Food is a tool for comfort not sustainability.  To everyone who is stuck in the same situation, try to share the food prep duties and take time to listen to your self, your family, and friends to distress and eat right.

References:

Dimitri, Carolyn, and Stephanie Rogus. 2014. “FOOD CHOICES, FOOD SECURITY, AND FOOD POLICY.” Journal Of International Affairs 67, no. 2: 19-31. Corporate ResourceNet, EBSCOhost (accessed January 29, 2015).

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH: Cengage Learning.  Kindle Version.

Our Healthy Diet and its Challenges

Characteristics of a healthy diet…

How many times have we wondered, what am I going to eat? Is it healthy? After all, it seems there are new ideas about what is the right food for today and what was right yesterday is now passe. Well, there are basic recommendations that never change. Eat your veggies and fruits!  Consume as many colors as possible.  If your plate is colorful and attractive you will be happy eating it. The beauty of living in a global society is we get to share ideas so if one fruit or vegetable is not taste worthy move onto the next.  It is literally impossible to not find something tasty to eat.

Choosing the right foods…

So what exactly is the right food?  It is best to consume whole grains, unprocessed foods, limit the amount of fat consumed, eat your fruits and vegetables, and pay close attention to portion control.  Whole grains come in many forms; cereal, rice, oats, bran, barley.  One of the easiest ways to get whole grains is by eating cereal with your morning breakfast. “Whole grain cereals are well-known as a major source of dietary carbohydrate and protein, as well as containing high amounts of a variety of dietary fibers and co-passengers, i.e. minerals, vitamins, and other bio-active components” (Frølich, & Åman, 2010, p.1). It is also important to consume protein and this is best if it comes from grains; a good example is quinoa, which contains both fiber and omega 3 fatty acids (The George Mateljan Foundation, 2015).  Eating food that is high and fiber may help a person feel fuller longer.  What is an unprocessed food you ask?  This is anything that is grown in nature that is consumed either raw or steamed.  Processed food usually contains excess salt, sugar, and trans fats.  Changing your diet may be a challenge if you try to do this all at once, so remember to take small steps to achieve your long-term goals.  The one simple thing that anyone can do to start right away is to try portion control.  Try using a smaller plate, and divide it into sections; fruits, vegetables, grains and protein. Instead of having soda or coffee, try having a glass of almond milk or low-fat milk. The USDA suggest using the diagram from http://www.chooseMyPlate.gov .

Challenges to choosing the right foods…

A few factors that may be involved with our food choices are mental stress, busy schedules, lack of income, lack of nutritional food availability and being uninformed of proper nutrition choices.   “Eating is an intentional act. Each day, people choose from the available foods, prepare the foods, decide where to eat, which customs to follow, and with whom to dine. Many factors influence food-related choices” (Sizer & Whitney, 2013, pg. 12).

References

Frølich, W., & Åman, P. (2010). Whole grain for whom and why?. Food & Nutrition Research, 541-5. doi:10.3402/fnr.v54i0.5056

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH: Cengage Learning.  Kindle Version.

The George Mateljan Foundation. (2015) What’s New and Beneficial About Quinoa? Quinoa. Retrieved from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142

The Connection Between Nutrition and Disease

We often hear about the importance of eating healthy and maintaining a healthy lifestyle, but many Americans struggle to accomplish this goal. Additionally, we also fail to realize the significance of healthy eating, and the multitude of health benefits it can offer.

The connection between diet and health…

There is that old saying, we are what we eat.  When I hear the word, diet, I start thinking of restriction; however the word diet is more related to how we eat and how much.  We really only need enough food to keep us healthy and alive.  This means we need balance.  Sometimes it is difficult to decide when we actually need to eat and just want to eat because it is time or because it is just the thing to do at the moment.  If we find the right balance of when to eat, what to eat, and how much then our diet leads to good health.

Lifestyle choices that we make can positively and negatively impact our overall health status…

The life style choices we make are directly related to our well being.  If we consistently eat junk food, we will feel tired, sleep poorly, act lethargic, avoid physical activity, and gain weight.  If we make it a point to eat mostly non-processed foods, eat smaller portions and have an active life style, we are likely to have more energy, have less depression, become stronger and possibly live longer.  Another old phrase, an apple a day keeps the doctor away.

In reality, eating more of any fruit or vegetable will keep you out the doctor’s office because nature does not add things to preserve and enhance taste.  A person should also consider that our lifestyle choices can lead to cardiovascular problems, hypertension and obesity.  “It is well established that being sedentary during leisure time is associated with an increased risk of hypertension and obesity and also that the lack of physical fitness is strongly negatively related to both conditions”( Zarrazquin, Torres-Unda, Ruiz, Irazusta, Kortajarena, Hoyos, & Irazusta, 2014, pg 1145).  Modern day society is less mobile because of modern production, the use of computers, and machines.  As individual farming moved to industrialization, and industrialization introduced many easy ways to accomplish hard tasks; hard labor is less necessary.  Since human activity has decreased so has the need to ingest as many calories.  Too many calories and less activity can lead to hypertension and obesity.

Health consequences of inadequate or improper nutrition…

When we think of inadequate nutrition, the first thought that comes to mind is food.  But there are other ways to get calories into our body. One of them is drinking.  This includes calorie laden smoothies, coffee, and alcohol.  “Inadequate food intake and impaired nutrient absorption of alcohol abuse frequently lead to a deficiency of the B vitamin thiamine” (Sizer, & Whitney, 2013, pg. 110).  The hangover one gets from drinking is directly related to alcohol blocking the absorption of B vitamins.  Improper nutrition leads to poor vitamin absorption, low energy levels and poor health.  When the body is consistently missing certain vitamins, we tend to eat in response to symptoms; such as, tiredness, restlessness, irritability, and malnutrition.

Everyone has an excuse. What is mine?

The aspects of my diet that increase my risk of illness or fatigue are timing, quantity, and activity.  Bad timing is a major component for me. If I am running around, I tend not to actually sit down and eat.  When people sit down and eat, then tend to eat less because they are more conscious of what is on their plate, tend to eat slower, and digest better.  Bad timing sometimes leads to eating too much and then feeling too tired so the thought of increased activity goes out the window.

Taking Babys Step to good Nutrition

Try not to eat too late.

Remember to get 6 or more hours of sleep.

Eat & drink socially, yet moderately.

If you have a day when you fall from your good intentions, do not be so hard on yourself up, just resume them ASAP!!!!! 

References:

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH: Cengage Learning.  Kindle Version.

Zarrazquin, I., Torres-Unda, J., Ruiz, F., Irazusta, J., Kortajarena, M., Hoyos Cillero, I., & … Irazusta, A. (2014). Longitudinal study: lifestyle and cardiovascular health in health science students. Nutricion Hospitalaria,30(5), 1144-1151. doi:10.3305/nh.2014.30.5.7833