Nutritional Concepts has truly been an invaluable learning experience for me. I have learned so much during this course that I will be able to use not only for myself but so that I can help others as well. While reading and processing the information I noticed there were some things in my diet that I know really need attention otherwise it could cause trouble for my health in the near future. I have decided to modify my diet in the following way, asking my wife to hold me accountable for what I've told her are my goals: which are to clean up my diet and tone up my body. To do so, I am giving up the following junk that I consume on a regular basis, soda, chocolate, white breads and pastas and refined sugars. I also commit to eating more fruits and vegetables and will make at least half of all grains whole. I will also increase my lean meat consumption while cutting out processed meats altogether.
I also committed to taking our two dogs for a brisk walk every day in an attempt to add on to my already fairly active routine as well as starting a stretching routine to increase my flexibility and overall agility.
I know this will be hard and will challenge me immensely some days, however I know that it is not only in my best interest to do these things, but it's in the best interest of my family as well. I want my life to be balanced. I want to eat yummy food that I not only enjoy, but that make me feel good from the inside out. I want to experience that optimal health because we only get one chance in this life and I do not want to be stuck on the sideline because I made bad nutritional choices and suffer from chronic disease. Nutrition is such valuable knowledge to have gained through this and I am so glad that I am ending my Ashford career with this class!
Monday, June 1, 2015
Nutritional Recommendations Across the Lifespan
Nutritional Recommendations Across the Lifespan
Nutrition plays an extremely important role in a person’s health and well-being through each stage of the life cycle. Each of the life cycles, pregnancy, infancy, childhood, adolescence, and adulthood each vary in recommendations and dietary guidelines. Good nutrition is obviously hugely significant in the ability for a fetus to grow and develop at an optimum level. Lack of proper nutrient during pregnancy can lead to a number of health concerns for the baby and mother including low birthweight or high birthweight. In fact, “during pregnancy a woman’s nutrient needs increase more for certain nutrients than for others”, therefore women should be educated on how to eat while they are pregnant (Sizer & Whitney, 2014). Ideally women will have healthy eating habits before pregnancy to provide the ideal environment for a baby to grow. According to the NICE expecting moms shouldn't be told to "eat for two" during pregnancy, because it could set them up to fight obesity for the rest of their lives if that becomes their mentality (Diamond, 2010). During infancy nutrients are so important because the infant grows faster during the first year than ever again and many medical and professional organization shine a light on the research that shows breastmilk is the best way to provide a newborn all the nutrition it needs, as well as the other benefits it provides (Sizer & Whitney, 2014). Once a mom introduces real food, it’s important to feed them fresh fruits and vegetable without adding salt or sugar because then they will not learn to love the natural flavors of food and will most likely continue a life of not wanting to eat fruits and vegetables because they are addicted to the flavor additives used in processed foods that also lack the nutritional value to support their rapidly developing body and mind. Throughout childhood children continue to develop mentally and physically and need to have a well-balanced, and nutritious diet while also getting a good amount of physical activity every day. Adolescents, teens, eat a lot of food, and the choices they make during these years impact them daily and long term as well (Sizer & Whitney, 2014). Teens require increased levels of iron and calcium, but all can benefit from diets made up of mostly fruits, vegetables, and whole grains. Adults continue to need certain nutrients to operate at an optimum level. All of our nutrition choices make an impact on our bodies not only in the short term, but in the long term as well. Lack of proper nutrients and habitual eating habits that include consuming high sugar, high fat, and processed foods can cause multiple chronic illnesses that can be avoided by consuming a nutritious diet.
References
Diamond, A.
(2010). Advice on eating for two should go beyond pregnancy. Nursing
Standard, 25(1), 28. Retrieved from EBSCOhost.
Sizer, F. &
Whitney, E. (2013). Nutrition: Concepts and Controversies (13th
ed.). Mason, OH: Cengage Learning.
The Role of Diet in Prevention
Shown in the chart above are the BMI categories for both females and males, ranging from underweight, normal, slightly overweight, overweight, to obese. Obviously everyone should strive to be in the normal range to ensure optimal health and well being, however in America over 50% of people fall into the overweight category and another 20% fall into the obese category (Gray, 2010). Although there is much that needs to be done in order to reverse the obesity epidemic in America, the best way to keep it from getting any worse is prevention. Prevention of underweight, overweight, and obesity can be done through education and community outreach. According to "The Complexity of Obesity" obesity effects more people who are economically disadvantaged. Affordable fresh nutritious food must be made available to those who live in areas without many grocery stores and not just keep the produce and meat reserved for the wealthier white populations in more suburban areas. Education is key in teaching people the necessary information to equip them to make nutritious and balanced choices for their families and themselves in order to make the community stronger and healthier as a whole.
References
Gray, K.
(2010). The Complexity of Obesity. Diverse: Issues in Higher Education,
27(19), 15-17. Retrieved from EBSCOhost.
Dietary Guidelines for Americans 2010
- Balance caloric intake with physical activity in order to manage weight
- Consume more nutrient dense foods such as fruits, vegetables, legumes, whole grains, and lean meats/fish
- Consume fewer foods with saturated fats, trans fats, added sugars, sodium, cholesterol and refined grains
How fats, proteins, and carbs are digested
Our digestive system is a miraculous set of processes that takes the food we need to survive and converts it into energy, sorts and delivers nutrients and gets rid of what's left over or is unneeded. Each of the following macronutrients is digested a bit differently and each have their own unique benefits to the body.
Fats - Foods containing fats provide concentrated energy and essential nutrients needed by all body tissues. Digestion of fats begins as it enters into our mouth, however due to the composition of fat, it really doesn't really change form until it gets to the small intestine where it is mixed with bile to be emulsified. Then, fat digesting enzymes break the fats down even more so that they can become absorbable, while staying separated into emulsified balls. After this the absorption phase begins with the fat lipids moving through a watery layer of mucus that coats the digestive tract lining. Finally, the bile delivers the fats to the intestinal villi cells absorptive surfaces that are waiting to absorb them. Most of fats is absorbed by the body, and what cannot be immediately used for energy is stored for another time. While there are some good fats that are essential to good health, such as polyunsaturated fats that occur in foods such as fish, avocados and olive oil which reduce cholesterol and allow for the creation of essential fatty acids in the system that prevent cancer, contribute to healthy cell membranes, and aid brain function and vision. Bad fats are saturated fats found in common foods such as burgers, cheese, fries, pizza, and butter, for example, which are associated with serious diseases such as cardiovascular disease (Deville, 2010).
For recipes using good fats click the link below:
Proteins - According to Nutrition Concepts and Controversies: The Proteins and Amino Acids "proteins are amazing, versatile, and vital cellular working molecules" that feature a structure which makes them able to perform many vital functions throughout the body. Digestion of protein really doesn't begin until it gets to the stomach, other than being chewed. In the stomach an acid is produced that is potent enough to begin to digest the protein in the food, flowed by the enzymatic digestion. As the food moves into the small intestines the proteins get broken down again into amino acids, dipeptides, and tripeptides (2014). It is important that people get enough but not too much protein from wholesome sources such as fish, beans, nuts, eggs, and lean meats. Over consumption of protein rich foods such as meat and dairy will result in obesity (2014).
Carbohydrates - Carbs can be observed in many forms but are mainly found in starchy foods such as pasta, rice, and bread, as well as in beverages, such as sodas and fruit juices. Carbohydrates represent one of the most important source of energy for the body, and are essential for a balanced diet. Because the body can't do anything with carbs as a whole, in order to digest the body begins breaking them down into sugars, or glucose. Carbs get used after absorption not only for energy but also for healthy cell functions (Sizer & Whitney, 2010).
Fiber is very beneficial to the body for more than one reason. Fiber decreases intestinal transit time and increases stools bulk, reduces blood cholesterol levels, and reduces postprandial blood glucose and insulin levels (Lunn & Buttriss, 2007). Adequate levels of fiber are essential for overall health and well being.
Resources:
DeVille, K.
(2010). Trans Fat Bans and the Dynamic of Public Health Regulation. American
Journal of Bioethics, 10(3), 46-49. Retrieved from EBSCOhost.
Lunn, J. &
Buttriss, J. (2007). Carbohydrates and dietary fiber. Nutrition
Bulletin, 32(1), 21-64. Retrieved from EBSCOhost.
Sizer, F. &
Whitney, E. (2013). Nutrition: Concepts and Controversies (13th
ed.). Mason, OH: Cengage Learning.
Factors that Influence Our Food Choices
Factors that Influence Our Food Choices
Friends, family members, stress levels, esteem, confidence, ideals, values, cravings, environment:
All of these are factors that contribute to our food choices.
Although we may not realize it consciously all the time, there are social, psychological, philosophical, and physical factors that drive our food choices every single day. Of course the main influence for food choices are driven by biological factors such as hunger, taste and appetite and also economical factors like income, cost and availability.
- Social determinants are factors such as culture, family, peers, and eating habits, such as meal patterns that have shaped your food preferences in one way or another, either directly or indirectly. Social settings also play a role in food choices, as the majority of adults work in areas where healthy food availability is limited which a huge factor when it comes to eating while outside of the home.
- Psychological factors can be issues such as stress, mood, or even guilt about food. When a person is stressed they can overeat, or even deprive themselves of food, both of which have negative effects on health. People can really struggle with these issues for a long time because some foods really do make us feel better for a little while after we eat them which makes it easy to turn to food for comfort when we are stressed or emotional.
- Philosophical determinants are factors such as beliefs and values you hold towards food influenced by your religious, political, and environmental views. Positive and negative associations can influence food choices as well, positive being you eat foods because you associate them with status, or people you admire, or negative if they were forced on you or if you have gotten sick from eating a food before.
- Physical factors include cost and access, education, skills, and time, all of which heavily influence choice of foods. Whether cost is prohibitive depends fundamentally on a person's income and socio-economic status. Accessibility depends on resources such as transport and geographical location, as the number of stores varies across urban, suburban and rural areas. Research shows education level can influence dietary behavior as well as level of cooking and culinary skill. Time is a major factor when many people because they work so many hours don't have time to cook meals, or don't have the energy because they have to resort to fast food to refuel during the day, which quickly begins to take a negative toll on the body in many different ways.
Resources
Sizer, F. &
Whitney, E. (2013). Nutrition: Concepts and Controversies (13th
ed.). Mason, OH: Cengage Learning.
The Determinants
of Food Choice. (2005) European Food Information Council. Retrieved May 29,
2015, from http://www.eufic.org/article/en/expid/review-food-choice/
What is a Healthy Diet?
What is a Healthy Diet?
A healthy and nutritious diet is simply an eating pattern with the following five characteristics: adequacy, balance, calorie control, moderation, and variety. To elaborate on these characteristics, Nutrition Concepts and Controversies: The Challenge of Choosing Foods outlines: - Adequacy means providing all the essential nutrients, fiber, and energy in the amounts sufficient to maintain health and body weight. This means getting enough of each type of food groups to get the nutrients your body needs for that day.
- Balance refers to the amounts of one type of food in relation to others, as a person needs a adequate dose each of more than 40 nutrients, but not too much of one, or too little of another.
- Calorie control is basically making sure energy intakes do not exceed energy needs, or in other words ensures energy intakes (foods eaten) balance energy usage for body functions and any physical activity.
- Moderation just means setting limits with certain foods that are heavy with saturated fats, cholesterol, added sugars and salt and not exceeding them. keeping consumption of these foods low enough for them not to have a negative impact on your health.
- Variety, the last of the five nutritious diet characteristics, is certainly not the least. As humans, we are creatures of habit, however optimum health levels require a wide selection of foods from day to day to provide the range of nutrition that we need for our bodies to work the way they are meant to.
NOTE: It has long been established that diet fads do not work. However, long term lifestyle changes that incorporate eating habits that include nutrient dense foods, like those in the Mediterranean diet while incorporating the other five characteristics will result in optimal health levels compared to those that don't.
There are many challenges people face when confronted with choices about food. While some people struggle with having too many options, or too many unhealthy options due to time constraints or busy schedules, others struggle with not having any options due to the area they are in or their lack of ability to pay for food. Check out this information from the Nation Health Institute's website for more examples of current challenges.
http://www.nhi.org/online/issues/147/healthyfoods.html
Need ideas for healthy and nutritious meals for a busy person such as yourself? Click the link below for lots of healthy and delicious recipes designed to nourish your body and mind.
http://www.lifehack.org/articles/lifehack/over-100-quick-and-easy-healthy-foods.html
References:
Richards, S.
(2009). The building blocks of a healthy diet. Practice Nurse,
38(3), 12-17. Retrieved from EBSCOhost.
Sizer, F. &
Whitney, E. (2013). Nutrition: Concepts and Controversies (13th
ed.). Mason, OH: Cengage Learning.
The Connection between Nutrition and Disease
The Connection between Nutrition and Disease
It's no secret to most people by now that good nutrition leads to good health. What most people don't realize is that of the top 10 leading causes of death in the United States, four are directly related to nutrition. What are theses nutrition related killers, you ask? Looking at Table 1.1 we see deaths related to nutrition take up the following slots in the top 10 leading cause of death in the US being #1 - heart disease, #2 - cancers, #4 - strokes, and #7 - diabetes.
So what does this mean for you and your personal health? It means you must take a good hard look at what kinds of foods and beverages you are putting into your body and determine if they are nourishing and healing your body or if they are damaging your body and putting you at risk for disease. The choices you make on a daily basis regarding nutrition profoundly affects your health not only today, but in the future as well.
Although it may not be fun to face the fact that your French fries and sodas may be making you sick, the reality is foods filled with fats, salt, and sugar like most fast foods and processed foods are directly harmful to the body. Habitual habits of consuming these foods leads to chronic diseases such as heart disease, cancer , diabetes, and strokes. If your not sure which foods are healthy and want more information on which foods nourish your body and which ones harm them, click the link below: this is the website of the Alliance for a Healthier Generation and is full of great info and recipes.
Other health risks of poor nutrition besides chronic disease include obesity and malnutrition. According to Nutrition Concepts and Controversies: A Lifetime of Nourishment malnutrition is a condition caused by excess or deficient food energy or nutrient or by an imbalance of nutrients. While most people think of malnutrition in cases of undernutrition and associate it with the starving children in third world countries, it is also a term that describes the much more prevalent overweight population who have excess levels of nutrients and energy. When the body has too much food, or energy and it's not being used through physical activity the only thing the body can do with it is store it. Therefore as a person continues to eat fatty, sugary, fast or processed foods, the body continues to store them as fat, which has detrimental health affects. These types of foods don't contain the array of nutrients our bodies need, and when we are deprived of these essential nutrients for so long it starts to take a physical toll on your body.
Education is key in the reversal of the obesity and malnutrition epidemic in the United States. Learn the basics of nutrition so you will have the tools necessary to navigate your way through the enormous amount of products that are available for consumption and make healthy, nutritious choices for you and your family. Learning to read ingredients and decipher labels is important, although most of your diet should be made up of fresh fruits and vegetables, whole grains and lean meats which don't require much of any ingredient list, other than for the grain products.
Helpful tip: Consider eating for your blood type for optimal health. For more information visit
Resources
Sizer, F. &
Whitney, E. (2013). Nutrition: Concepts and Controversies (13th
ed.). Mason, OH:
Cengage Learning.
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