Conclusion:
Many years ago, 460, B.C. to be exact, Hippocrates once said, “let food by thy
medicine and medicine be thy food”. I am just now understanding what that truly
statement means. How I treat my body does matter, and this is not just
referring to eating right and being physically active. I need to take time to
sleep, relax and rejuvenate to, or no amount of eating right and exercising
will make up for the stress that I put on myself. If I take care of my body,
mind and spirit, my body will in turn take care of me. But, nutrition does play
a large role in overall wellness, as foods interact with the body in various
ways. Food affects hormones, provides tools for maintenance, and helps in
sustaining its miraculous functions. Simply put, food serves a functional
purpose, and it should not be overlooked. My goal is to develop
healthy eating habits that will last a lifetime. I want to live a full, healthy
life. My desire is to enjoy it along the way, and still maintain wellness till
the day I leave this earth. In the past I have been pretty tough on myself on
always getting everything right, including being “healthy”, but I have found
that there is such thing as over doing it. My new health mission statement is
this: To develop and cultivate a healthy mind, body and spirit. I desire to be
healthy, fit and energetic so that I can enjoy life to the fullest and have the
energy to pursue all my goals. I will do this by exercising regularly,
following a nutritious diet and eliminating negative habits that are impacting
my health. I understand how important a healthy spirit is to having a healthy
body, and I will strive to allow myself time to refresh and rejuvenate (instead
of constantly pushing myself so hard to accomplish much more than I need to on
a daily basis). On a nutritional level I will focus on eating whole foods, avoid
fad diets, choose appropriate portion sizes, and balance food choices with your
activity level. Stay posted for the things to come!
Monday, April 30, 2012
Nutrition across the lifespan
The
nutritional recommendations across the lifespan – from pregnancy to childhood,
and from adolescence to adulthood.
The need for sound nutrition begins
before life even begins, and with the parents nutritional habits. Parents need
to maintain a healthy diet and lifestyle to help prepare for healthy conditions
of their future child. A woman’s nutrition before pregnancy is crucial because
it determines whether her uterus will even be able to support the growth of a
healthy placenta” (Sizer, 2011). Nutrient needs for the mother also increases
during pregnancy on all essential nutrient fronts. Caloric intake increases by
340 per day during the 2nd trimester and 450 calories during the 3rd
trimester. Carbohydrate intake needs to increase about 175 grams per day, while
protein increases by 25 grams from a normal intake range for a woman (Sizer.
2011). Healthy essential fatty acids are important to increase as well, needing
lipid materials to aid in the development of the baby’s brain. Mineral and
vitamin intake requirements must also increase, most notably include folate
(increases by 400 – 600 mg per day), vitamin B12 (increases due to folate
hindering its absorption), calcium (must increase, along with magnesium and
phosphorus, for proper skeleton development), vitamin D (increases, because it
aids in calcium absorption, by consuming vitamin D fortified milk), iron
(necessary to increase blood volume), and zinc (vital for protein synthesis and
cell development, and needs to be balanced against iron intake – which hinders
its metabolism). Basically, take a healthy diet and consider it on overdrive.
Even though the caloric intake needs increase during pregnancy “the high
nutrient requirements of pregnancy leave little room in the diet for
discretionary calories from sugars and solid fats” (Sizer, 2011). A healthy,
balanced diet needs to continue for the mother even after birth in order to
provide proper nutrients via breast milk. During the first year of life the
infant grows faster than any other stage, and breast milk provides the needed
nutrients for this growth. Breast milk is the optimal form of nutrition for an
infant, given that the mother is healthy and is making healthy lifestyle
choices, providing essential nutrients (including vitamins, minerals, proteins,
fatty acids, etc.), immune factors, calories and water content that he/she
needs for optimal development and survival. “Breast milk excels as a source of
nutrients for the young infant. With the exception of vitamin D… breast milk
provides all the nutrients a healthy infant needs for the first six months of
life” (Sizer, 2011). That being said, solid food should begin to be added into
an infant’s diet at about 6 months, or when the individual infant seems ready. “The
early feeding of the infant lays the foundation for lifelong eating habits… and
health throughout life” (Sizer, 2011).
As the infant grows into a child,
healthy eating habits and behaviors needs to be developed. “Nutrient needs
change in childhood and throughout life, depending on the rate of growth, gender,
activities, and many other factors… dietary excesses during childhood often set
up a life-long struggle against obesity and chronic diseases” (Sizer, 2011). Proper nutrition will aid in brain,
organ and overall body development. Without proper nutrition early onset issues
may develop. This is where healthy eating choices need to be taught and the
task of teaching the child that healthy foods taste good too. On an average
basis (though numbers vary) “a 1-year-old child needs about 800 calories a day;
at age 6, the child needs about 800 calories more. By age 10, about 1,800
calories a day support normal growth and activity without causing excess
storage of body fat” (Sizer, 2011). Children need water, vitamins, minerals,
healthy fats, complex carbs, and proteins are needed to aid in development and
growth. Fiber content varies from 19 to 26 grams for ages 1 thru 13. Protein
and fat consumption is added into the diet (depending on age, gender, activity,
etc), and 130 grams of carbs is recommended to be consumed. The DRI’s for
vitamins and minerals are still lower than that of adolescence or adults, but
“as a child grows larger so does the demand for vitamins and minerals” (Sizer,
2011). Though a healthy, balanced diet should provide the necessary nutrients,
the DRI recommend the insurance of having 7-10 milligrams of iron per day and
10 micrograms of vitamin D per day for proper growth. “To grow and to function
in the adult world, children need a firm background of sound eating baits,
which begin during babyhood with the introduction of solid foods” (Sizer,
2011).
As the child hits adolescence it is important to that
parents and other prominant figures help the growing individual develop healthy
eating habits and lifestyle behaviors. This is a period of life where independence
is gained and the individual has a tendency to want to make decisions and
choices on their own. They can be influenced by peer groups and other social
circles to develop unhealthy nutritional and lifestyle choices. But, this is
where education and a firm base in healthy eating habits come into play. Parents
can “encourage teens to meet nutrient requirements by providing nutritious
snacks; authentic nutrition information may be best received when it speaks to
a teen’s interests” (Sizer, 2011). It is during this stage that the growing
adolescent hits yet another growth spurt and nutritional needs drastically
change and increase. “The energy needs of adolescents vary tremendously
depending on growth rate, gender, body composition, and physical activity”
(Sizer, 2011). This stage is a crucial time for bone development. Iron, calcium
and vitamin D needs all increase due to the increase in lean body mass and bone
mass. Calcium (and vitamin D to aid in its absorption) is crucial due to growth
spurts during this period to support healthy bones (WIN, 2009). In addition to
the continued need for a complete spectrum of vitamins and minerals, as found
in a multi-vitamin (which is suggested if a healthy diet is difficult to
obtain), iron becomes crucial during this stage. “Teen
boys need iron to support their rapid growth—most boys double their lean body
mass between the ages of 10 and 17. Teen girls also need iron to support growth
and replace blood lost during menstruation” (WIN, 2009). Adolescence/teen needs, though vary in different quantities,
look pretty similar to the needs of an adult, with some variations due to age,
body composition and physical activity. But, even with the variations, the
basic guidelines are the same. As stated in previous posts adolescent teens
need to consume a balanced diet of healthy fats, lean proteins, complex carbs,
ample amounts of water, plenty of fiber, low or no-fat dairy products, and correct
amounts of minerals & vitamins. Because of increased growth, teens require
about 5 ½ healthy oz. of protein on a daily basis. Carbohydrate intakes are
similar to a child’s intake, as 130 grams per day is still a good number to aim
for. Healthy fats need to be consumed in small quantities to support growth and
maintenance. Though this is dependent upon physical activity levels and gender,
“teenagers who are consuming 2,000 calories per day should aim for
2 cups of fruit and 2 1/2 cups of vegetables every day” (WIN, 2009). They also
need to consider physical activities when choosing what foods to eat, and
should stay active when aiming for good health. Continuing on into the adult
years, sound nutrition and healthy lifestyle choices need to be followed and
valued if you want to live a long, healthy life. As we age ample amounts of “whole-grain
breads, cereals, rice, and pasta provide a steady supply of carbohydrate that
is essential for optimal brain functioning. With age, fiber takes on extra
importance for its role against constipation, a common complain among older
adult” (Sizer, 2011). A balanced, healthy diet should continue to be followed into
older adult years to maintain good health. Just because someone is aging does
not give them an invitation to consume whatever they want. It will still
negatively affect them. Like at other stages in life, what you do and eat today
will affect you today and later on in
life. All of that being said adopting and maintaining a healthy diet is crucial
at every stage in life. “Nutrient deficiencies compromise immune function,
while a sound diet and regular physical activity can improve it” (Sizer, 2011).
Healthy
adjustments “may not only influence present health, but may determine whether
or not and individual will develop such diseases as cancer, cardiovascular
disease and diabetes much later in life” (WHO, 2003).
Older
adults diets vary depending upon physical status, medications, and any diseases
that may have developed over the years. A physician should be consulted when
developing a healthy diet and exercise regiment, especially if medications are
being used.
Learning how to make healthy food
choices and obtaining sound & balanced nutrition earlier on in life will
help pave a pathway for good health the rest of one’s life. Eating for good
health, physical activity, and other healthy habits are necessary throughout
the lifespan. How we live in our earlier will affect us later on. All aspects
of a person as a whole affects our overall health, including our physical and
emotional health. They all work together to maintaining wellness. “To a large extent, physical activity and
nutrients share the same metabolic pathways and can interact in various ways
that influence the risk and pathogenesis of several chronic diseases” (WHO,
2003).
The need for sound nutrition begins
before life even begins, and with the parents nutritional habits. Parents need
to maintain a healthy diet and lifestyle to help prepare for healthy conditions
of their future child. A woman’s nutrition before pregnancy is crucial because
it determines whether her uterus will even be able to support the growth of a
healthy placenta” (Sizer, 2011). Nutrient needs for the mother also increases
during pregnancy on all essential nutrient fronts. Caloric intake increases by
340 per day during the 2nd trimester and 450 calories during the 3rd
trimester. Carbohydrate intake needs to increase about 175 grams per day, while
protein increases by 25 grams from a normal intake range for a woman (Sizer.
2011). Healthy essential fatty acids are important to increase as well, needing
lipid materials to aid in the development of the baby’s brain. Mineral and
vitamin intake requirements must also increase, most notably include folate
(increases by 400 – 600 mg per day), vitamin B12 (increases due to folate
hindering its absorption), calcium (must increase, along with magnesium and
phosphorus, for proper skeleton development), vitamin D (increases, because it
aids in calcium absorption, by consuming vitamin D fortified milk), iron
(necessary to increase blood volume), and zinc (vital for protein synthesis and
cell development, and needs to be balanced against iron intake – which hinders
its metabolism). Basically, take a healthy diet and consider it on overdrive.
Even though the caloric intake needs increase during pregnancy “the high
nutrient requirements of pregnancy leave little room in the diet for
discretionary calories from sugars and solid fats” (Sizer, 2011). A healthy,
balanced diet needs to continue for the mother even after birth in order to
provide proper nutrients via breast milk. During the first year of life the
infant grows faster than any other stage, and breast milk provides the needed
nutrients for this growth. Breast milk is the optimal form of nutrition for an
infant, given that the mother is healthy and is making healthy lifestyle
choices, providing essential nutrients (including vitamins, minerals, proteins,
fatty acids, etc.), immune factors, calories and water content that he/she
needs for optimal development and survival. “Breast milk excels as a source of
nutrients for the young infant. With the exception of vitamin D… breast milk
provides all the nutrients a healthy infant needs for the first six months of
life” (Sizer, 2011). That being said, solid food should begin to be added into
an infant’s diet at about 6 months, or when the individual infant seems ready. “The
early feeding of the infant lays the foundation for lifelong eating habits… and
health throughout life” (Sizer, 2011). As the infant grows into a child,
healthy eating habits and behaviors needs to be developed. “Nutrient needs
change in childhood and throughout life, depending on the rate of growth, gender,
activities, and many other factors… dietary excesses during childhood often set
up a life-long struggle against obesity and chronic diseases” (Sizer, 2011). Proper nutrition will aid in brain,
organ and overall body development. Without proper nutrition early onset issues
may develop. This is where healthy eating choices need to be taught and the
task of teaching the child that healthy foods taste good too. On an average
basis (though numbers vary) “a 1-year-old child needs about 800 calories a day;
at age 6, the child needs about 800 calories more. By age 10, about 1,800
calories a day support normal growth and activity without causing excess
storage of body fat” (Sizer, 2011). Children need water, vitamins, minerals,
healthy fats, complex carbs, and proteins are needed to aid in development and
growth. Fiber content varies from 19 to 26 grams for ages 1 thru 13. Protein
and fat consumption is added into the diet (depending on age, gender, activity,
etc), and 130 grams of carbs is recommended to be consumed. The DRI’s for
vitamins and minerals are still lower than that of adolescence or adults, but
“as a child grows larger so does the demand for vitamins and minerals” (Sizer,
2011). Though a healthy, balanced diet should provide the necessary nutrients,
the DRI recommend the insurance of having 7-10 milligrams of iron per day and
10 micrograms of vitamin D per day for proper growth. “To grow and to function
in the adult world, children need a firm background of sound eating baits,
which begin during babyhood with the introduction of solid foods” (Sizer,
2011).
References
Sizer, F., &
Whitney, E. (2011). Nutrition concepts
and controversies (12th ed.). Belmont, CA: Wadsworth learning.
WHO (2003). Diet, Nutrition and the Prevention of
Chronic Diseases. World Health Organization. Retrieved from http://whqlibdoc.who.int/trs/who_trs_916.pdf
WIN (2009). Take Charge of Your Health. Weight-control
Information Network. Retrieved from http://win.niddk.nih.gov/publications/take_charge.htm
Sunday, April 29, 2012
Weight Issues
The role
of diet in preventing the conditions of being underweight, overweight, and obesity:
The calories that we consume need to
balance with the energy that we expend. If there is not a balance of calories
in matching calories out, then we either gain or lose weight. In addition to
diet, physical activity also plays a large role in weight management. “Energy
expenditure through physical activity is an important part of the energy
balance equation that determines body weight” (WHO, 2003). A cultural downfall
in American culture is the rise in value of labor-savers and ease (such as
automobiles, elevators, and get thin quick diets). We are busier than ever, but
move much less than ever before. “A decrease in energy expenditure through decreased
physical activity is likely to be one of the major factors contributing to the
global epidemic of overweight and obesity” (WHO, 2003). In addition, food is
considered a source of pleasure, not really as a source of energy. We, as a
nation, typically have grown to like rich, sugary, and high fattening foods. These
lend no nutritional value, but an abundance of unneeded calories. “Over past
decades, the abundance of food has increased enormously while the daily demand
for physical activity for survival has all but disappeared” (Sizer, 2011). This
has largely contributed to the obesity crisis that is growing in America. But,
this is not the only problem that is creeping into our society, underweight
individuals are on the rise, most likely due to the overemphasis on
unattainable images in pop culture and fashion. “Over the past
few years it has become clear that weight is an important health issue. Some
people who need to lose weight for their health don't recognize it, while
others who don't need to lose weight want to get thinner for cosmetic reasons”
(National Heart, Lung and Blood Institute, 2012). Being underweight is defined
as being below a healthy weight, typically a BMI below of 18.5. Someone may
become underweight by not consuming enough energy to make up for energy lost. Being
underweight leaves an individual with a risk of wasting (the body diminishing
in proper function), diminished immune system, and the restriction of energy
flow. Disease and malnutrition may also contribute to weight lose. Being
overweight, however, is having a body weight that is technically above a health
range (a BMI of 25-29.9). This state can occur by consuming more energy than
that which is expended. So, it is caused by both eating too much and moving too
little.
Even
being slightly overweight can negatively affect your health. It adds extra
stress to the body and its systems in which should be avoided for optimal
health. Being obese is also considered overfat, as opposed to being overweight.
Obesity is considered having a BMI 30 or higher, and increases risks for health
complications such as abdominal hernias, arthritis, kidney stones, sleeping
disorders, skin issues, varicose veins, and respiratory problems. Obesity also
contributes to various diseases, including diabetes, heart disease,
hypertension, gallbladder stones, stroke, and even some types of cancers. “Obesity
triples a person’s risk of developing diabetes, and even modest weight gain
raises the risk” (Sizer, 2011). A healthy diet alone can help diminish a
chronic disease and even reverse it. Providing the body with healthy foods supplies
it with proper energy, nourishes it, and can even heal it. As stated in
previous posts, we need a balanced variety of nutrients, and make sure that
once a healthy weight is attained we only eat the amount of energy that we need
to replace the energy we expend. Eating the right foods, coupled with exercise,
will help to maintain a proper body weight. Also, avoiding excess amounts of
refined and processed foods, while consuming proper proportions the six vital
nutrients, will additionally help maintain a healthy body weight. It is about
balance and attitude. Basically, “the best way for most people to attain a
healthy body composition boils down to control in three areas: dies, physical
activity, and behavior change” (Sizer, 2011).
References
National Heart, Lung
and Blood Institute (2012). Your Weight
Is Important. U.S. Department of Health & Human Services. Retrieved
from http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/behavior.htm
Sizer, F., & Whitney, E.
(2011). Nutrition concepts and
controversies (12th ed.). Belmont, CA: Wadsworth learn
WHO (2003). Diet, Nutrition and the Prevention of
Chronic Diseases. World Health Organization. Retrieved from http://whqlibdoc.who.int/trs/who_trs_916.pdf
Fats, proteins and carbohydrates in the body
How are fats, proteins, and carbs digested and absorbed in
the body? What are the benefits from a dietary perspective? What are the good
fats, bad fats, etc.? Why is fiber so beneficial?
Carbohydrates are “compounds
composed of single or multiple sugars” (Sizer, 2011). Sugars, starches and
fiber are all included the carbohydrate family, and all play an important role
in body. Carbs provide only 4 calories per gram, and supply energy for many
physical activities and vital functions. “Six sugar molecules are important in
nutrition” (Sizer, 2011), and include monosaccharides (single sugars) and
disaccharides (double sugars). Glucose, a the most important monosaccharide
found in the human body, and also is found in both plant and animal tissues. It
is an important supply of fuel and energy for most of the body’s functions. Glucose
particularly aids nerve cells, and more specifically is necessary for brain
health (Sizer, 2011). “Just as plants store glucose in long chains of starch,
animals store glucose in long chains of glycogen” (Sizer, 2011). Glycogen is
complex polysaccharide that is stored in living human and animal muscle tissues
and in the liver (as the storage form of glucose). When the body runs out of
actively circulating glucose in the body, it taps into its stored glycogen
supply and through a complex process transforms it into usable glucose. When
considering what carbs to eat, choose complex ones. Complex carbohydrates (also
known as polysaccharides) are long chains of sugar units built to form either
starch or fiber. Simple carbohydrates, however, are single sugar units, which
is a basic molecule made up of six carbon atoms, along with oxygen and hydrogen
atoms. Fiber-rich and complex carbohydrate packed foods are the more healthy
options for adding glucose to the diet. These foods include whole grains, a
variety of vegetables, fruits and legumes. They are typically high in minerals,
vitamins, phytochemicals, and have little fat or are naturally fat free. Now,
fiber, the indigestible part of plant foods, does not provide any energy, but
it does provide great health benefits to the body. Fiber comes as both
water-soluble and insoluble polysaccharides, and include “cellulose,
hemicelluloses, pectins, gums, mucilages, and the nonpolysaccharide lignin”
(Sizer, 2011). Soluble fibers, which can be dissolved in water, create a gummy
or jelly type substance, and aid in the lowering blood cholesterol and help
control blood glucose levels. Insoluble fibers, however, cannot be broken down
and retain their tough structure, which aids in adding bulk to feces for easy
elimination. Both types of fiber aid in a healthy digestive track. Digestible
forms of carbs need to be broken down into the usable form of glucose, and this
process begins in the mouth with the mixing of saliva. Depending on its
digestible structure, starches tend to take the longest amount of time to be
digested which lends to the slow release of sugars into the body. Refined
carbs, however, tend to break down easily, dumping its sugars in the body
quickly, which can spike blood glucose levels rapidly. This is why complex
carbs are suggested to be consumed, instead of simple carbs. But, both have their place in a complete
diet. In addition complex carbs pack more fiber, especially viscous fibers,
which “may lower blood cholesterol by binding with cholesterol containing
compounds in bile” (Sizer, 2011).
Protein
is a vital nutrient that is important for the repair, regeneration and growth
of various structures and tissues in the body. It is also important to aid in
physical exertion and the maintenance of muscles after a physical activity
takes place. Proteins can be broken down, or denatured, via heat, acids, bases,
alcohol or by the salts in heavy metals. “Digestion of protein involves
denaturation by stomach acid, then enzymatic digestion in the stomach and small
intestine to amino acids, dipeptides, and tripeptides” (Sizer, 2011). The
digestion of proteins begins in the stomach where a strong acids begins to
break the proteins down and uncoils the molecular stands into more usable forms
for the body. Every different type of protein performs a unique task once
broken down into its building blocks. The building blocks of protein are amino acids, and there
are over 20 different amino acid units. “The body need dietary amino acids to
grow new cells and to replace worn-out ones” (Sizer, 2011). Essential amino
acids are elements that the body does not or cannot make sufficient amounts of,
but are vital for certain proteins to be synthesized. Dietary amino acids are
crucial in the creation of proteins, and protein is crucial for muscle repair
and growth, organ maintenance, injury repair, and blood cell replenishment. It
also acts as a glue between cells (as collagen), helps to regulate blood
glucose (as insulin), and works with other red blood cells to carry oxygen
throughout the body (as hemoglobin). In addition, protein also helps to
maintain electrolyte and fluid balance within the body.
The easily manipulated structure of proteins allows it to perform a variety of
important functions throughout the body. We need protein on a daily basis as
cells are overturned. “The
DRI recommended intake for adults is 0.8 gram of protein per kilogram of body
weight” (Sizer, 2011), but physical activity also needs to be factored in as
well. According to the DRI I require about 46 grams of protein, which I achieve
on a daily basis through eating a variety of proteins. Protein only packs 4
calories per gram consumed. “Proteins provide structure and movement; serve as
enzymes, hormones, and antibodies; provide molecular transport” (Sizer, 2011).
Resources
Fats, proteins and carbs (three of
the six essential nutrients in a balanced diet) serve many functions in the
body. Our bodies need a balance of water, fats, protein, carbohydrates,
minerals and vitamins to survive and properly functions. If even one of these
nutrients become deficient in the diet the body would not be able to properly
function, perform maintenance tasks, and would eventually shut down do to
lacking nutrients. Carbohydrates offer much needed energy; fat offers
concentrated energy; and protein, if necessary, can offer energy plus nitrogen”
(Sizer, 2011).
Carbohydrates are “compounds
composed of single or multiple sugars” (Sizer, 2011). Sugars, starches and
fiber are all included the carbohydrate family, and all play an important role
in body. Carbs provide only 4 calories per gram, and supply energy for many
physical activities and vital functions. “Six sugar molecules are important in
nutrition” (Sizer, 2011), and include monosaccharides (single sugars) and
disaccharides (double sugars). Glucose, a the most important monosaccharide
found in the human body, and also is found in both plant and animal tissues. It
is an important supply of fuel and energy for most of the body’s functions. Glucose
particularly aids nerve cells, and more specifically is necessary for brain
health (Sizer, 2011). “Just as plants store glucose in long chains of starch,
animals store glucose in long chains of glycogen” (Sizer, 2011). Glycogen is
complex polysaccharide that is stored in living human and animal muscle tissues
and in the liver (as the storage form of glucose). When the body runs out of
actively circulating glucose in the body, it taps into its stored glycogen
supply and through a complex process transforms it into usable glucose. When
considering what carbs to eat, choose complex ones. Complex carbohydrates (also
known as polysaccharides) are long chains of sugar units built to form either
starch or fiber. Simple carbohydrates, however, are single sugar units, which
is a basic molecule made up of six carbon atoms, along with oxygen and hydrogen
atoms. Fiber-rich and complex carbohydrate packed foods are the more healthy
options for adding glucose to the diet. These foods include whole grains, a
variety of vegetables, fruits and legumes. They are typically high in minerals,
vitamins, phytochemicals, and have little fat or are naturally fat free. Now,
fiber, the indigestible part of plant foods, does not provide any energy, but
it does provide great health benefits to the body. Fiber comes as both
water-soluble and insoluble polysaccharides, and include “cellulose,
hemicelluloses, pectins, gums, mucilages, and the nonpolysaccharide lignin”
(Sizer, 2011). Soluble fibers, which can be dissolved in water, create a gummy
or jelly type substance, and aid in the lowering blood cholesterol and help
control blood glucose levels. Insoluble fibers, however, cannot be broken down
and retain their tough structure, which aids in adding bulk to feces for easy
elimination. Both types of fiber aid in a healthy digestive track. Digestible
forms of carbs need to be broken down into the usable form of glucose, and this
process begins in the mouth with the mixing of saliva. Depending on its
digestible structure, starches tend to take the longest amount of time to be
digested which lends to the slow release of sugars into the body. Refined
carbs, however, tend to break down easily, dumping its sugars in the body
quickly, which can spike blood glucose levels rapidly. This is why complex
carbs are suggested to be consumed, instead of simple carbs. But, both have their place in a complete
diet. In addition complex carbs pack more fiber, especially viscous fibers,
which “may lower blood cholesterol by binding with cholesterol containing
compounds in bile” (Sizer, 2011).
“From
the moment they enter the body, lipids affect the body’s functioning and
condition” (Sizer, 2011). Fats begin to broken down in the stomach, where is
separated from watery components in the food. Upon reaching the intestines the
fat droplets are held together via bile, an emulsifier solution containing
cholesterol compound which aids in the fat droplets digestion. “Once the
intestine’s contents are emulsified, fat-splitting enzymes act on triglycerides
to split fatty acids from their glycerol backbones” (Sizer, 2011). Fats serves
many purposes, including padding for the more delicate features of the body,
such as organs. It also surrounds cells for protection and structure. Some
nutrients, such as in fat soluble vitamins A, D, E, and K, cannot be processed
without fat. In addition, fat also aids in the absorption of various
phytochemicals. Fats exist as triglycerides (contains fatty acids),
phospholipids (similar to triglycerides) and sterols (best known as
cholesterol). About 95%
of fats found in foods and in the human body are fatty acids, and is made up of
one unit of glycerol and three units of fatty acids. Phospholipids, found in
cell membranes, “has a phosphorus-containing acid in place of one of the fatty
acids” (Sizer, 2011), which makes it different from a triglyceride. Sterols
have multiple functions including its role as part of the bile solution,
vitamin D absorption, the function of sex hormone, and has a role in other
important compounds. Plant sterols play an important role in inhibit
cholesterol from being absorbed into the body (Sizer, 2011).
Good fats include healthy mono and polyunsaturated fats, and bad fats include
unhealthy saturated and synthetic trans
fats. These fats and excessive amounts of
cholesterol raise the risks of various diseases, and prevent the body from
optimal functioning. They can increase the chances of obesity, certain cancers,
clogged arteries, and heart disease. Heart healthy fats should be chosen
instead, and adequate amounts of carbs must be consumed to help process fat. But, regardless of what
type of fat it is, all fats, or lipids, contain the highest source of energy
among the essential nutrients, packing 9 calories per gram. That being said
“gram for gram, fats provide more than twice the energy of carbohydrates,
making fat an efficient storage form of energy” (Sizer, 2011).
Protein
is a vital nutrient that is important for the repair, regeneration and growth
of various structures and tissues in the body. It is also important to aid in
physical exertion and the maintenance of muscles after a physical activity
takes place. Proteins can be broken down, or denatured, via heat, acids, bases,
alcohol or by the salts in heavy metals. “Digestion of protein involves
denaturation by stomach acid, then enzymatic digestion in the stomach and small
intestine to amino acids, dipeptides, and tripeptides” (Sizer, 2011). The
digestion of proteins begins in the stomach where a strong acids begins to
break the proteins down and uncoils the molecular stands into more usable forms
for the body. Every different type of protein performs a unique task once
broken down into its building blocks. The building blocks of protein are amino acids, and there
are over 20 different amino acid units. “The body need dietary amino acids to
grow new cells and to replace worn-out ones” (Sizer, 2011). Essential amino
acids are elements that the body does not or cannot make sufficient amounts of,
but are vital for certain proteins to be synthesized. Dietary amino acids are
crucial in the creation of proteins, and protein is crucial for muscle repair
and growth, organ maintenance, injury repair, and blood cell replenishment. It
also acts as a glue between cells (as collagen), helps to regulate blood
glucose (as insulin), and works with other red blood cells to carry oxygen
throughout the body (as hemoglobin). In addition, protein also helps to
maintain electrolyte and fluid balance within the body.
The easily manipulated structure of proteins allows it to perform a variety of
important functions throughout the body. We need protein on a daily basis as
cells are overturned. “The
DRI recommended intake for adults is 0.8 gram of protein per kilogram of body
weight” (Sizer, 2011), but physical activity also needs to be factored in as
well. According to the DRI I require about 46 grams of protein, which I achieve
on a daily basis through eating a variety of proteins. Protein only packs 4
calories per gram consumed. “Proteins provide structure and movement; serve as
enzymes, hormones, and antibodies; provide molecular transport” (Sizer, 2011).
Long story short, we need to eat a balanced diet, and a variety of whole foods, in which work together to provide our bodies with the tools to achieve and maintain a healthy life.
Resources
Sizer, F., &
Whitney, E. (2011). Nutrition concepts
and controversies (12th ed.). Belmont, CA:Wadsworth learning.
2010 Dietary Guidelines for Americans
The following is the 2010 Dietary Guidelines
for Americans, and helpful recommendations for meeting those guidelines: The
United States Department of Agriculture developed the 2010 Dietary Guidelines
because “more than
one-third of children and more than two-thirds of adults in the United States
are overweight or obese” (USDA, 2011). It is an evidence based outline driven
by the hopes that America becomes healthier, and aims to help people attain and
maintain better health through a good diet and physical activity. Obesity has
become a problem in our nation, and this government backed publication is meant
to help curb the crisis.
The key recommendations
for behavior modifications and balancing calories to manage weight include:
· Preventing
and/or reducing being overweight or obese through improved eating patterns and
increased physical activity
· Controlling
total caloric intake in order to manage body weight. For people who are obese
or overweight, this means that they must consume few calories from both foods
and beverages
· Increasing
physical activities and reducing time spent participating in sedentary
behaviors
· Maintaining
appropriate caloric balance during each stage of life: pregnancy,
breastfeeding/infancy, childhood, adolescence, adulthood, and geriatric years
· Select
an eating pattern that better meets nutrient needs, and at an appropriate calorie
level (which balances with physical activity)
·
Follow
safe food handling recommendations when preparing and eating food to reduce the
risk of food borne illnesses
· Factor
in ALL foods and beverages consumed throughout the day, and asses how they fit
into a total healthy eating pattern
(Sizer, 2011)
Some of its key
recommendations for food consumption and nutrients to increase are:
· Increase
consumption of vegetables and fruits
·
Eat
a variety of colors, especially dark-green, red and orange vegetables, along
with plenty of beans and peas
·
Make
sure at least half of your consumed grains are whole grains
·
Increase
intake of fat/low-fat, calcium fortified dairy or soy products
· Choose
a variety of healthy protein sources, including lean fish, leans meats and poultry,
eggs/egg whites, beans and peas, unsalted nuts and seeds, and soy products.
·
Use
oils to replace solid fats where possible
·
Replace
protein that are higher in solid fats with healthier choices lower in solid
fats and calories (such as lean fish)
·
Choose
higher nutrient dense foods, such as in vegetables, fruits, whole grains, milk
and milk products, which provide more potassium, dietary fiber, calcium, and
vitamin D than other refined and processed options
(Sizer,
2011)
Its key recommendations
for food consumption and food components to reduce
are:
are:
·
Make
sure you consume less than 10% of your calories from saturated fats, replacing
them with monounsaturated or polyunsaturated fats (such as from raw vegetable/food
oils, nuts, avocadoes)
· Consume
less than 300 milligrams of dietary cholesterol per day
·
Reduce
your daily sodium intake to less than 2,300 milligrams per day and further
reduce to 1,500 milligrams for those who are over the age of 51, are African
American, or have diabetes, hypertension or kidney disease
·
Keep
trans fats as low or non-existent as
possible by limiting foods that contain synthetic sources of trans fats, such as in hydrogenated oils
or other solid fats
·
Limit
you consumption of refined foods, especially refined grain foods that contain
solid fats, added sugars, and sodium (such as in breads, pastries, candy bars,
snacks, etc.)
·
In
conjunction with the previous point, try to limit solid fats and added sugars
altogether
·
If
alcohol is consumed, it should be limited to one drink per day for women and
two drinks per day for men (and only by adults of legal drinking age)
(Sizer, 2011)
Basically,
“the new 2010 Dietary Guidelines for Americans focus on balancing
calories with physical activity, and encourage Americans to consume more
healthy foods like vegetables, fruits, whole grains, fat-free and low-fat dairy
products, and seafood, and to consume less sodium, saturated and trans fats,
added sugars, and refined grains” (USDA, 2011). It encourages being thoughtful and
intentional about the way you eat, and to be more mindful as to what you put
into your body. As I mentioned in an earlier post: You are (or at least you will
become) what you eat. What you put into your body and how you treat it will
follow you into the next day, and into the future. Other recommendations by the
USDA include replacing sugary drinks with water; enjoying what you eat, but eat
less of it; avoid over-sized or super-sized portions; and switch to fat-free or
1% milk. “By adopting the recommendations in the Dietary Guidelines,
Americans can live healthier lives and contribute to a lowering of health-care
costs, helping to strengthen America’s long-term economic competitiveness and
overall productivity” (USDA, 2011).
Resources
Sizer, F., & Whitney, E. (2011). Nutrition concepts and controversies (12th ed.). Belmont,
CA: Wadsworth learning.
USDA (2011). USDA and HHS Announce New Dietary Guidelines to Help
Americans Make Healthier Food Choices
and Confront Obesity Epidemic. United
States Department of griculture.
Retrieved fromhttp://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/PressRelease.pdf
Factors affecting our food choices
Social, psychological,
philosophical and physical factors drive our food choices:
There are many factors that drive our food
choices. Achieving good health is just one of them, and is generally
overlooked. “A
variety of social, cultural and economic factors contribute to the development,
maintenance and change of dietary patterns” (Eetermans, Baeyens, & Van den
Bergh, 2001). In
addition “intra-individual determinants such as physiological and psychological
factors, acquired food preferences and knowledge, can be distinguished from
interpersonal or social factors such as family and group influences” (Eetermans
et al, 2001) also affect our overall food choices.
Social
factors
are just one of the many venues that influence the foods we consume. These
factors may include family members, peer groups, trends, economic standing
(resources, cost, income, etc), availability, meal patterns, etc. Psychological factors may include influences
from cultural backgrounds, mood/emotions, stress, habits, attitudes or appetite
(EUFIC, 2005). Biological factors can also fall into this group, including perceived
hunger, smell and taste (EUFIC, 2005). In addition age, gender and
physical activity may drive what types of foods and beverages we consume. Philosophical factors influencing our
food choices may include beliefs and knowledge about various foods. Physical factors that influence what
foods we choose are location or demographics, accessibility, skills (such as
cooking), and time restraints (EUFIC, 2005). Convenience
is another factor that influences our food choices, which can probably fall
under any of the above categories.
Nutritional
needs
for physical activity and performance should
be what drives what foods we eats. Our bodies naturally require certain
foods in certain quantities to accommodate the physical activities that we
participate in. In addition to physical activity, gender and age affects what
nutritional needs our body requires. We need to replace the energy lost during
physical activities if we want to maintain a healthy body weight, and may need
more of a certain nutrient when participating in a certain physical activity. That
being said “physical activity has great influence on body composition --- on the
amount of fat, muscle and bone tissue” (WHO, 2003) we develop or don’t develop.
But, nutrition and physical activity run hand in hand (no pun intended, and if
we want to maintain a healthy body we need both. This is an area where I have
changed a lot. I used to eat to satisfy my taste buds and to gain approval from
family or peers, even though I did not perceive this concept at the time.
Knowledge is power and it has had a great influence in my life, and it is knowledge
that has drastically changed my diet. I was pretty well influenced by others
growing up, due to the limited knowledge I had about nutrition, and was (and
still can get caught up) by trends or diets that pop up all the time in our
culture. I have found though that I have gotten a lot better no letting too
many outside sources, such as peer pressure (“come on, you can eat just one
slice of cake”), influence my food choices. I have found that I have developed
much more self control than I used to hold. In addition, now that I have
changed my diet I don’t crave the foods I used to and it is a lot easier and
more natural to eat a healthy diet. It can only get better from here. Another
interesting concept is that the more active I am, the more I desire healthier
foods. On days that I am sitting all day, say in my office or doing homework, I
generally begin to crave not as healthy options. Also, I don’t seem to be as
hungry as I feel when I am sitting all day as well. “Active people do have
healthy appetites, by the appetite is suppressed following a workout and
satiation during meals is heightened…exercise helps to normalize the appetite,
possibly by altering levels of the appetite-regulating hormones” (Sizer, 2011).
Resources
Eetermans,
A., Baeyens, F., & Van den Bergh, O. (2001). Food likes and their relative
importance in human eating behavior:
review and preliminary suggestions for health promotion. Oxford Journals, 16(4), 443-456.
Retrieved from http://her.oxfordjournals.org/content/16/4/443
EUFIC (2005). The Determinants of Food. European Food
Information Council. Retrieved from http://www.eufic.org/article/en/expid/review-food-choice/
Sizer, F., & Whitney, E. (2011). Nutrition concepts and controversies (12th ed.). Belmont,
CA: Wadsworth learning.
WHO (2003). Diet, Nutrition and
the Prevention of Chronic Diseases. World Health Organization. Retrieved from http://whqlibdoc.who.int/trs/who_trs_916.pdf
The charateristics of a healthy diet, and the challenges associated with chosing the "right" foods
The first thing to look at when considering if you
diet is healthy is note how much of a whole foods diet are you consuming. I
used to eat a lot of packaged and processed foods, but now I am trying to eat
whole food. These are foods that have not been processed or manipulated so they
still contain their phytochemicals (or phytonutrients), which are natural compounds
that the food grows with that contribute to the color, taste and other
characteristics of the foods. These bioactive food components actually act with
our metabolic processes, and aid in functioning and disease prevention (Sizer,
2011). Much, if not all, of these phytochemicals are lost when processed,
destroying the very substances that are naturally produced to help aid in our
health. The characteristics of a healthy diet include eating an ample amount of
whole foods, consuming foods from every food group, eating the right
combinations and portion sizes of those foods, and drinking plenty of water to
make up for water lost in daily activities. Formally spoken the characteristics
are adequacy, meaning that the food
provides essential nutrients, fiber and energy; balance, being that the food choices are not focused on one nutrient
at the expense of another; moderation, as
in the dietary aspects such as fat, sugar, salt, alcohol, or other unwanted or
unhealthy constituents are excessively consumed; calorie control, being that foods are consumed only in the amounts
needed for energy to maintain an appropriate and healthy weight – no more or no
less than the energy expended for daily activities of living, maintenance and
extra physical activity expenditures; and finally variety, which is making sure that the foods that are chosen on a
daily basis for energy should differ from one day to the next, filled with a
variety of colors and shapes (Sizer, 2011).
So, if
eating the right foods in the right combinations is so important, what are the
basics in achieving a balanced, healthy diet? According to ChooseMyPlate.gov (a new program by
the U.S. Department of Agriculture promoting easy steps to eating a healthy
diet) I need to vary my veggies, focus on fruits, make sure at least half of my
consumed grains are whole grains, go lean with protein, and eat calcium-rich
foods (USDA, n.d.). Eating healthy fats and drinking plenty of clean water is also important in a
healthy diet. But, eating the correct portion size for the right foods can be
difficult and challenging. Portion control in a very important aspect of
nutrition that many of us, including myself, fails to properly attain. But, though
the amount of each food group varies by age, sex and physical activity, the
general guidelines are similar.
Fruits and veggies should make up about half of
our plates in regards to portion size. On a daily basis, and depending upon
your age, gender and physical activity, fruits should amount to about 1 to 2
cups per day (USDA, n.d.). Vegetables are broken into 5 sub-groups, including
dark leafy greens, red and yellow veggies, starchy veggies, beans and peas, and
others. “Choose a variety of vegetables each day, and choose from all five
subgroups several times a week” (Sizer, 2011). On a daily basis, and again this
is dependent upon your gender, age and physical activity, colorful veggies
should amount to about 1 to 3 cups (USDA, n.d.). An interesting fact is that
beans and peas are included in this
group (but, they are considered mature legumes), because of their high fiber
content. They are also packed with protein and other vital nutrients, making it
a cheap and healthy choice to add to your plate. Try to eat the freshest
version of the fruits and veggies are possible. Fresh is always best, but
frozen is not a bad option either (just make sure your don’t overcook them or
they will lose their nutrients). Dried versions are a good choice is fresh
options are not available, and canned versions in water can still be nutritious.
But, when you get into the realm of added preservatives, sugar, salt, etc.,
they lose their nutrients and their nutritious value. In addition to
phytonutrients, fruits and vegetables are packed with a variety of vitamins and
minerals, and fiber (Sizer, 2011). Try to include as many colorful fruits and
vegetables as possible into each meal, making it both beautiful and fun! 
Make whole
grains (much better than refined grains, even if they are “enriched”) about a
quarter of your plate. The USDA suggests trying to make whole grains at least
half of your overall grains consumed on a daily basis, but you would be doing
yourself a favor if all of your consumed grains were whole grains. This amounts
to at least1 ½ to 4 oz. of whole grains per day, totaling about 3 to 8 oz. of
grains per day (USDA, n.d.). Healthy whole grains choices include brown rice,
quinoa, buckwheat, amaranth, bulgur, barley and oats, to just name a few. If
you want to go gluten-free, like me, stick to abundant sources such as brown
rice, quinoa and buckwheat. “These foods contain folate, niacin, riboflavin,
iron, magnesium, selenium and fiber” (Sizer, 2011), along with other vitamins
and minerals.
In regards to protein, try to make your servings
about a quarter of your plate. This amounts to about 2 to 6 oz. per day (USDA,
n.d.). You have a variety of healthy protein sources to choose from, and remember
to keep it as lean or low-fat as possible (Sizer, 2011). Focus on lean meats
and poultry (without the skin), fish, eggs, low fat dairy, nuts, seeds, and dry
beans & peas (legumes). Some of these protein sources also are considered
in other food groups, as do some veggies and grains. Nuts, seeds, and even avocadoes
& eggs are considered healthy sources of fat (though eggs need to be eaten
in moderation due to its high cholesterol and saturated fat content). Prepare
your healthy protein sources with little or no added fat, if possible (Sizer,
2011). Low fat milk, though really considered a part of the dairy food group,
is a healthy protein source too. Vegetarians can still get ample amounts of protein
via legumes, nut butters, nuts, eggs (for Ovo-vegetarians) and soy products. Healthy
meat protein sources typically pack niacin, thiamin, vitamin B6, vitamin B12,
iron, magnesium, potassium, and zinc (Sizer, 2011). In addition, legumes and
nuts contain, in addition to their protein, folate, thiamin, vitamin E, iron,
magnesium, potassium, zinc, and fiber (Sizer, 2011). 
This leads us to the healthy fat food group. Much
of the focus here should be on healthy oils. “Most oils are high in monounsaturated or polyunsaturated fats, and low in
saturated fats. Oils from plant sources (vegetable and nut oils) do not contain
any cholesterol. In fact, no plant foods contain cholesterol” (USDA, n.d.). Other healthy unsaturated fat sources
include nuts, seeds, avocadoes (as mentioned before), olives, and fatty fish
(Sizer, 2011). These foods contribute healthy fats that aid in lowering bad cholesterol
(LDL), raising good cholesterol (HDL), and add vitamin E and essential fatty
acids to the diet (Sizer, 2011). Fatty acids are crucial for a healthy brain,
and they also pack a lot of energy for physical activities. Try to avoid solid
fats such as butter, milk fat, meat fat, shortening and partially hydrogenated oils.
These become solid at room temperature and are high in saturated fats, and can
be quite detrimental to your health. “Solid fats deliver saturated and trans fat… solid fats and added sugars
contribute abundant calories but few nutrients” (Sizer, 2011). These fats
should be kept low, if not avoided altogether. 
Now, let’s talk about dairy. There is still much
controversy here as to whether we should consume dairy or not, but, long story
short, if you can tolerate dairy it is actually packed with nutrients. “All fluid milk products and many foods made from milk are
considered part of this food group… Foods made from milk that retain their
calcium content are part of the group. Foods made from milk that have little to
no calcium, such as cream cheese, cream, and butter, are not.” (USDA, n.d.).
Your dairy choices, including calcium-fortified soy products, should be either
low-fat or fat-free. You can also choose a lactose free milk if your body
cannot tolerate the milk sugars, and you still get the added benefits of this
calcium rich food source. Depending upon your age, gender and physical
activity, your dairy consumption should be between 2 to 3 cups of
calcium-fortified goodness per day (USDA, n.d.). These food not only contribute
calcium and protein, as mentioned before, but also riboflavin, vitamin B12,
magnesium and potassium (Sizer, 2011). They are also typically fortifies with
vitamins A and D.
The challenge in following a healthy diet is
balance, self control and purpose. How you look at food will help shape you eat
it and treat it. If you look at it as the enemy or as a reward, most likely it
will be abused and you will not derive from its nutritious offerings. But, if
you look at it as your medicine, your energy and your life line, you will most
likely treat it with more respect. Refer to the MyPlate visual aid to help
picture what your plate should look like. But, in regards to a beverage of
choice, it really should be water. The MyPlate campaign is a step in the right
direction, but may be a little vague if you training for a specific sport or
activity. Diets can be adjusted, but this is just a helpful, jump start guide
to get you on track to a better, healthier life.
Resources
Sizer, F., & Whitney, E. (2011). Nutrition concepts and controversies (12th ed.). Belmont, CA:Wadsworth learning.
Sizer, F., & Whitney, E. (2011). Nutrition concepts and controversies (12th ed.). Belmont, CA:Wadsworth learning.
USDA (n.d.) Food Groups. United States Department of
Agriculture. Retrieved from http://www.choosemyplate.gov/food-groups/
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