Final
Project
Shellie
Moody
HCS208:
Introduction to Nutritional Concepts
Melody
Grove
February
3, 2014
Monday, February 3, 2014
Personal Diet Modification
This section will analyze my own personal nutritional strengths and weaknesses, and then I will formulate a plan to meet necessary dietary guidelines.
I will start with the nutritional strengths in my daily diet. The first thing I do when I get up is fix a tall glass of water and drink it. I know I eat enough protein and healthy carbohydrates. I get sufficient protein by eating lean meats and drinking protein shakes. I eat gluten-free carbohydrates, which are mostly rice based. I love a wide variety of fruits and vegetables. My favorites include sugar snap peas and butternut squash, in addition to blueberries and bananas. I am great about consistently eating around the same time each day, which helps to keep my blood sugar levels stable. My favorite healthy fat that I eat often is from avocados. I avoid dairy to aid in my current health situation, which helps prevent sinus problems and other symptoms.
On the other hand, I have plenty of nutritional weaknesses. I eat too many carbohydrates and rely too much on protein shakes to supply protein. I rely on supplements to get the nutrients that I need. My portion sizes have gotten out of hand around the last six months. I do not eat enough fruits and vegetables, even though I love them. Cravings and temptations have been really hard to resist. I have had a tendency, since childhood, to eat the same foods for months and months. I am reluctant to change foods when I find a pattern that seems right to me in the current time. It is hard for me to eat a variety of foods because of this continual habit, along with my digestive problems. I have to take supplements to get vitamins and minerals, since my body has been facing serious health challenges the last few years.
I will continue to move forward to heal my current health problems, which will help with my body's ability to digest foods properly. This will allow the chance to break the habit of eating the same foods, without the pain and symptoms I currently experience. It is hard to make dietary changes when digestion is impaired with other complications. I plan to eat a serving of lean meats at each meal, along with vegetables. Also, get portions within control once again, along with lessening the amount of carbohydrates. I know I will feel a greater sense of motivation to try a variety of new foods and recipes when I can actually enjoy them. I am hoping to be able to maintain a healthy diet without supplements someday in the near future.
I will start with the nutritional strengths in my daily diet. The first thing I do when I get up is fix a tall glass of water and drink it. I know I eat enough protein and healthy carbohydrates. I get sufficient protein by eating lean meats and drinking protein shakes. I eat gluten-free carbohydrates, which are mostly rice based. I love a wide variety of fruits and vegetables. My favorites include sugar snap peas and butternut squash, in addition to blueberries and bananas. I am great about consistently eating around the same time each day, which helps to keep my blood sugar levels stable. My favorite healthy fat that I eat often is from avocados. I avoid dairy to aid in my current health situation, which helps prevent sinus problems and other symptoms.
On the other hand, I have plenty of nutritional weaknesses. I eat too many carbohydrates and rely too much on protein shakes to supply protein. I rely on supplements to get the nutrients that I need. My portion sizes have gotten out of hand around the last six months. I do not eat enough fruits and vegetables, even though I love them. Cravings and temptations have been really hard to resist. I have had a tendency, since childhood, to eat the same foods for months and months. I am reluctant to change foods when I find a pattern that seems right to me in the current time. It is hard for me to eat a variety of foods because of this continual habit, along with my digestive problems. I have to take supplements to get vitamins and minerals, since my body has been facing serious health challenges the last few years.
I will continue to move forward to heal my current health problems, which will help with my body's ability to digest foods properly. This will allow the chance to break the habit of eating the same foods, without the pain and symptoms I currently experience. It is hard to make dietary changes when digestion is impaired with other complications. I plan to eat a serving of lean meats at each meal, along with vegetables. Also, get portions within control once again, along with lessening the amount of carbohydrates. I know I will feel a greater sense of motivation to try a variety of new foods and recipes when I can actually enjoy them. I am hoping to be able to maintain a healthy diet without supplements someday in the near future.
Nutritional Requirements
The nutritional requirements for pregnancy, childhood, adolescence, and adulthood are different for every person. This is why there is no one set nutrition plan for everyone.
A woman that wants to get pregnant needs to prepare with plenty of nutrients way before pregnancy, so that her body will be able to handle and maintain a pregnancy. A pregnant woman needs higher amounts of nutrients, including the vitamins B12 and folate. These protect the baby from neural tube defects. The proper development at each stage for the growing baby relies on the nutrients that are provided from the mother. This delicate develop can be delayed or interfered when deficiencies are present during that time. For example, vitamin D in appropriate amounts during pregnancy helps the fetal bone development. Other important nutrients include iron and zinc, for both mother and baby.
Infants can receive all that is needed from a mother's breast milk, including essential fatty acids, to help the fragile intestinal tract. Proper transition from breast milk to cow's milk and solid foods can help the baby grow and prevent additional health problems that can occur when food is introduced too early. Infants between 4 to 6 months usually start to show interest in solid foods. Attention to vitamin C and iron in an infant's diet can assist the infant's fast growth and changes, which would include introduction of fruits and vegetables prepared in a way that the infant can eat. The needs change as the infant grows into a child. Supplying a child with adequate nutrition, which gives variety and enough nutrients, can set the path for healthy habits. Children can be picky eats, but with patience and different choices, a child can continue to be nourished. Children that are malnourished and nutrient deficient can suffer from physical and mental problems.
Adolescence is a time of tremendous change for the developing teenager. It also tends to be accompanied with a busy schedule, which means teenagers often reach for quick foods to eat. Teenage girls may experience a decrease in growth, which means it would be wise to watch calorie intake to avoid extra weight during these body changes. In addition, girls need extra iron, due to the start of menstruation during adolescence. Boys need plenty of nutrition to keep up with the demands of activity and body development, which may mean additional calories for them. Bones are still growing in adolescence, so calcium-rich foods can help the bones stay strong and healthy. Teenagers that follow a processed, junk filled diet also develop acne that causes irritation and inflammation on the skin. Lowering intake of dairy and refined carbohydrates can decrease acne.
Infants, children, and teenagers have adults to help guide them in daily food choices. However, adults rely on self-discipline and individual choice to determine dietary means. The needs may change as an adult ages, which is why paying attention to necessary dietary needs is crucial to healthy aging. This also includes other healthy lifestyle choices, such as consistent exercise and avoiding substance abuse. Lack of nutrients in the later years can severely impact the digestive tract, hormones, dental health, sensory organs, and weight. "Getting adequate nutrition can be a challenge as you get older. With age, the number of calories you need begins to decline. Every calorie you consume must be packed with nutrition in order to hit the mark" (Jaret, 2014, para 1).
Jaret, P. (2014). Older Adults: 9 Nutrients You May Be Missing. Retrieved from http://www.webmd.com/healthy-aging/nutrition-world-2/missing-nutrients
A woman that wants to get pregnant needs to prepare with plenty of nutrients way before pregnancy, so that her body will be able to handle and maintain a pregnancy. A pregnant woman needs higher amounts of nutrients, including the vitamins B12 and folate. These protect the baby from neural tube defects. The proper development at each stage for the growing baby relies on the nutrients that are provided from the mother. This delicate develop can be delayed or interfered when deficiencies are present during that time. For example, vitamin D in appropriate amounts during pregnancy helps the fetal bone development. Other important nutrients include iron and zinc, for both mother and baby.
Infants can receive all that is needed from a mother's breast milk, including essential fatty acids, to help the fragile intestinal tract. Proper transition from breast milk to cow's milk and solid foods can help the baby grow and prevent additional health problems that can occur when food is introduced too early. Infants between 4 to 6 months usually start to show interest in solid foods. Attention to vitamin C and iron in an infant's diet can assist the infant's fast growth and changes, which would include introduction of fruits and vegetables prepared in a way that the infant can eat. The needs change as the infant grows into a child. Supplying a child with adequate nutrition, which gives variety and enough nutrients, can set the path for healthy habits. Children can be picky eats, but with patience and different choices, a child can continue to be nourished. Children that are malnourished and nutrient deficient can suffer from physical and mental problems.
Adolescence is a time of tremendous change for the developing teenager. It also tends to be accompanied with a busy schedule, which means teenagers often reach for quick foods to eat. Teenage girls may experience a decrease in growth, which means it would be wise to watch calorie intake to avoid extra weight during these body changes. In addition, girls need extra iron, due to the start of menstruation during adolescence. Boys need plenty of nutrition to keep up with the demands of activity and body development, which may mean additional calories for them. Bones are still growing in adolescence, so calcium-rich foods can help the bones stay strong and healthy. Teenagers that follow a processed, junk filled diet also develop acne that causes irritation and inflammation on the skin. Lowering intake of dairy and refined carbohydrates can decrease acne.
Infants, children, and teenagers have adults to help guide them in daily food choices. However, adults rely on self-discipline and individual choice to determine dietary means. The needs may change as an adult ages, which is why paying attention to necessary dietary needs is crucial to healthy aging. This also includes other healthy lifestyle choices, such as consistent exercise and avoiding substance abuse. Lack of nutrients in the later years can severely impact the digestive tract, hormones, dental health, sensory organs, and weight. "Getting adequate nutrition can be a challenge as you get older. With age, the number of calories you need begins to decline. Every calorie you consume must be packed with nutrition in order to hit the mark" (Jaret, 2014, para 1).
Jaret, P. (2014). Older Adults: 9 Nutrients You May Be Missing. Retrieved from http://www.webmd.com/healthy-aging/nutrition-world-2/missing-nutrients
Diet and Body Composition
The role of diet to prevent a person from becoming underweight, overweight, or even obese is essential to promoting and living a healthy, long life.
A look across our nation shows that a massive amount of people are overweight or obese. "The adult obesity rate so far in 2013 is 27.2%, up from 26.2% in 2012, and is on pace to surpass all annual average obesity rates since Gallup-Healthways began tracking in 2008" (Sharpe, 2013, para. 1).
On the opposite end, there are people that are underweight. A person that has a body mass index below 18.5 is considered underweight. This means a person does not have enough body fat, which threatens health. For example, a person with cancer that is underweight is at risk of starvation. Also, a person can die earlier when underweight and unhealthy, since the body is not functioning properly. A woman may have fertility complications when body fat is too low. A healthy, balanced diet can provide a person with enough body fat to stay at a healthy weight.
A person is considered overweight when the BMI is 25.0-29.9. This increases the risk for diease and illness. Higher amounts of body fat, especially visceral fat, mean a person is much more likely to develop diabetes, heart disease, and other serious conditions. Obesity poses an even higher risk of developing the above conditions. An obese person has a BMI of 30.0 or greater. It is a life-threatening state to be in, which means obese people should take the needed steps to take control of the obesity. Overweight and obese individuals can benefit from changing daily food choices, such as lowering salt, trans fat, and sugar intake. Each of these can aid in ridding of hypertension and potential for heart disease and others. Healthy food choices help to eliminate accumulated fat on the body that is contributing to obesity.
A wide variety of fresh fruits, vegetables, healthy fats, lean meats, and whole grains can help a person from becoming underweight, overweight, and even obese.
Sharpe, L. (2013). U.S. Obesity Rate Climbing in 2013. Retrieved from http://www.gallup.com/poll/165671/obesity-rate-climbing-2013.aspx
A look across our nation shows that a massive amount of people are overweight or obese. "The adult obesity rate so far in 2013 is 27.2%, up from 26.2% in 2012, and is on pace to surpass all annual average obesity rates since Gallup-Healthways began tracking in 2008" (Sharpe, 2013, para. 1).
On the opposite end, there are people that are underweight. A person that has a body mass index below 18.5 is considered underweight. This means a person does not have enough body fat, which threatens health. For example, a person with cancer that is underweight is at risk of starvation. Also, a person can die earlier when underweight and unhealthy, since the body is not functioning properly. A woman may have fertility complications when body fat is too low. A healthy, balanced diet can provide a person with enough body fat to stay at a healthy weight.
A person is considered overweight when the BMI is 25.0-29.9. This increases the risk for diease and illness. Higher amounts of body fat, especially visceral fat, mean a person is much more likely to develop diabetes, heart disease, and other serious conditions. Obesity poses an even higher risk of developing the above conditions. An obese person has a BMI of 30.0 or greater. It is a life-threatening state to be in, which means obese people should take the needed steps to take control of the obesity. Overweight and obese individuals can benefit from changing daily food choices, such as lowering salt, trans fat, and sugar intake. Each of these can aid in ridding of hypertension and potential for heart disease and others. Healthy food choices help to eliminate accumulated fat on the body that is contributing to obesity.
A wide variety of fresh fruits, vegetables, healthy fats, lean meats, and whole grains can help a person from becoming underweight, overweight, and even obese.
Sharpe, L. (2013). U.S. Obesity Rate Climbing in 2013. Retrieved from http://www.gallup.com/poll/165671/obesity-rate-climbing-2013.aspx
Macronutrient Digestion
The human body is fascinating, with a digestive tract that begins in the mouth. Each macronutrient (carbohydrate, fat, protein) is digested, absorbed, and metabolized differently. The nutrients require various actions and body parts to accomplish each task in the steps to giving the body energy and vitality.
The body needs to break down carbohydrates into glucose to be able to use it, so this process begins with enzymes in the saliva that change starch to maltose. This starch breakdown halts in the mix of stomach juices, but is picked up again to continue in the small intestine. Help is provided from the pancreas and starch is further split into disaccharides, small polysacchardies, and then other enzymes aid in absorption. "The absorbed carbohydrates (glucose, galactose, and fructose) travel in the bloodstream to the liver, which can convert fructose and galactose to glucose. The circulatory system transports the glucose and other products to cells" (Sizer & Whitney, 2012, p. 123).
There is not much that takes place in the stomach when a person ingests fat, besides the separation from other watery mixtures. The body relies on bile, which is released from the gallbladder, to aid in the mixture of the fat and water in the small intestine. Eventually, the pancreas aids with a fat-digesting enzyme that can break down the fats for absorption to take place. Bile helps the fat be absorbed in the digestive tract lining too. When a person does not have enough carbohydrates to use as fuel in the body then fat may be used instead. Healthy fats that are metabolized aid the body in healthy cholesterol levels and reduce inflammation. Fat also provides cushion for organs, in addition to fuel for muscles to work.
Proteins provide the body with amino acid that are vital to many different functions in the body. "Digestion of protein involves denaturation by stomach acid, then enzymatic digestion in the stomach and small intestine to amino acids, dipeptides, and tripeptides" (Sizer & Whitney, 2012, p. 197). These amino acids are released into the bloodstream to be used as the body needs it, such as replacing cells or even new ones. Other roles that protein aids in include forming molecules for the immune system, regulating hormones, and fluid balance.
Sizer, F., & Whitney, E. (2012). Nutrition: Concepts and controversies, MyPlate Update (12th ed.). Mason, OH: Cengage Learning.
The body needs to break down carbohydrates into glucose to be able to use it, so this process begins with enzymes in the saliva that change starch to maltose. This starch breakdown halts in the mix of stomach juices, but is picked up again to continue in the small intestine. Help is provided from the pancreas and starch is further split into disaccharides, small polysacchardies, and then other enzymes aid in absorption. "The absorbed carbohydrates (glucose, galactose, and fructose) travel in the bloodstream to the liver, which can convert fructose and galactose to glucose. The circulatory system transports the glucose and other products to cells" (Sizer & Whitney, 2012, p. 123).
There is not much that takes place in the stomach when a person ingests fat, besides the separation from other watery mixtures. The body relies on bile, which is released from the gallbladder, to aid in the mixture of the fat and water in the small intestine. Eventually, the pancreas aids with a fat-digesting enzyme that can break down the fats for absorption to take place. Bile helps the fat be absorbed in the digestive tract lining too. When a person does not have enough carbohydrates to use as fuel in the body then fat may be used instead. Healthy fats that are metabolized aid the body in healthy cholesterol levels and reduce inflammation. Fat also provides cushion for organs, in addition to fuel for muscles to work.
Proteins provide the body with amino acid that are vital to many different functions in the body. "Digestion of protein involves denaturation by stomach acid, then enzymatic digestion in the stomach and small intestine to amino acids, dipeptides, and tripeptides" (Sizer & Whitney, 2012, p. 197). These amino acids are released into the bloodstream to be used as the body needs it, such as replacing cells or even new ones. Other roles that protein aids in include forming molecules for the immune system, regulating hormones, and fluid balance.
Sizer, F., & Whitney, E. (2012). Nutrition: Concepts and controversies, MyPlate Update (12th ed.). Mason, OH: Cengage Learning.
Nutrition and Disease
People do not realize the significant impact that daily food choices can have on overall health status. Some simply do not know, while others continue to live in denial of bad eating habits. Regardless, lack of crucial vitamins and minerals means the body cannot function properly. This creates the perfect environment for disease and illness to flourish and destroy a person's health. "Eating a well-rounded and varied diet will go a long way toward making
sure you have all the nutrients you need. Remember that our body uses
everything we put into it, and what we give it determines how it's used —
for good health, or for bad" (Rodriguez, 2013, para. 4).
When a person provides the body with sufficient nutrition then the body's strongest defense, the immune system, is ready to fight off illness and disease. On the other hand, deficiencies weaken the immune system and then it cannot effectively fight off those invaders. This leads to higher amounts of toxins and health problems, such as malnutrition and heart disease. A proper balance in vitamins and minerals ensures a healthy body, but beware that too many of those nutrients can cause issues as well. Vitamin C plays an important role in allowing the white blood cells in the body to protect against ailments, but a deficiency inhibits this ability. This important nutrient can aid in normal blood pressure too.
Daily lifestyle choices, especially in nutrition, can strengthen the immune system and reduce the risk of disease and illness. For example, a person that eats a lot of sugar is at a higher risk of obesity. Chronic health problems that are not handled will continue to burden the body and potentially mean that a person dies much earlier than planned. Heart disease, cancer, stroke, and diabetes mellitus are the top leading causes of death, which are related to nutrition (Sizer & Whitney, 2012, p. 3). Genetics can also influence the risk of certain diseases, but a person cannot control it. However, a person can take control of the daily food choices to lower the risk of disease and death.
Rodriguez, D. 2013. Your Diet, Your Health. Retrieved from http://www.everydayhealth.com/diet-nutrition/101/benefits-of-healthy-eating/food-health-connection.aspx
Sizer, F., & Whitney, E. (2012). Nutrition: Concepts and controversies, MyPlate Update (12th ed.). Mason, OH: Cengage Learning.
When a person provides the body with sufficient nutrition then the body's strongest defense, the immune system, is ready to fight off illness and disease. On the other hand, deficiencies weaken the immune system and then it cannot effectively fight off those invaders. This leads to higher amounts of toxins and health problems, such as malnutrition and heart disease. A proper balance in vitamins and minerals ensures a healthy body, but beware that too many of those nutrients can cause issues as well. Vitamin C plays an important role in allowing the white blood cells in the body to protect against ailments, but a deficiency inhibits this ability. This important nutrient can aid in normal blood pressure too.
Daily lifestyle choices, especially in nutrition, can strengthen the immune system and reduce the risk of disease and illness. For example, a person that eats a lot of sugar is at a higher risk of obesity. Chronic health problems that are not handled will continue to burden the body and potentially mean that a person dies much earlier than planned. Heart disease, cancer, stroke, and diabetes mellitus are the top leading causes of death, which are related to nutrition (Sizer & Whitney, 2012, p. 3). Genetics can also influence the risk of certain diseases, but a person cannot control it. However, a person can take control of the daily food choices to lower the risk of disease and death.
Rodriguez, D. 2013. Your Diet, Your Health. Retrieved from http://www.everydayhealth.com/diet-nutrition/101/benefits-of-healthy-eating/food-health-connection.aspx
Sizer, F., & Whitney, E. (2012). Nutrition: Concepts and controversies, MyPlate Update (12th ed.). Mason, OH: Cengage Learning.
Macro and Micronutrients
There are various nutrients that aid the body in surviving and functioning each day. The six nutrients are divided into macro and micronutrients. An extremely vital nutrient for the body is water, since it has to be restored consistently.
An ample amount of macronutrients should be taken in each day to provide the body with enough energy. These nutrients can be found in carbohydrates, fats, and proteins. The highest source of energy comes from the fats and carbohydrates. Protein can provide some energy, but also aids in giving the body what it needs to create tissue and other structures within the body.
The last two classes of nutrients provided by the micronutrients are vitamins and minerals. The intake of micronutrients should be carefully balanced and not taken in excess. These nutrients play a vital role in assisting in regulating functions within the body, which include digestion and new tissue development. "Micronutrients, while in smaller quantities, are just as important for healthy living. When the body uses oxygen, it undergoes wear and tear. That wear and tear is a little something we call aging, and it can be destructive to our health (common sense, no?); you can think of this like biological rust. Micronutrients, which include vitamins – like Vitamin C, B, and E – and minerals – like Zinc, Magnesium, and Iron – help to safeguard our bodies" (Richardson, 2011, para. 3).
The macro and micronutrients both contain essential nutrients that are needed for the body to be able to receive the proper nutrition. A person that does not take in those essential nutrients will develop deficiencies, since the body cannot make the essential nutrients alone.
Richardson, J. (2011). Macro and Micronutrients: What they are and Why we Need them. Retrieved from http://www.organicsoul.com/macro-and-micronutrients-what-they-are-and-why-we-need-them/
An ample amount of macronutrients should be taken in each day to provide the body with enough energy. These nutrients can be found in carbohydrates, fats, and proteins. The highest source of energy comes from the fats and carbohydrates. Protein can provide some energy, but also aids in giving the body what it needs to create tissue and other structures within the body.
The last two classes of nutrients provided by the micronutrients are vitamins and minerals. The intake of micronutrients should be carefully balanced and not taken in excess. These nutrients play a vital role in assisting in regulating functions within the body, which include digestion and new tissue development. "Micronutrients, while in smaller quantities, are just as important for healthy living. When the body uses oxygen, it undergoes wear and tear. That wear and tear is a little something we call aging, and it can be destructive to our health (common sense, no?); you can think of this like biological rust. Micronutrients, which include vitamins – like Vitamin C, B, and E – and minerals – like Zinc, Magnesium, and Iron – help to safeguard our bodies" (Richardson, 2011, para. 3).
The macro and micronutrients both contain essential nutrients that are needed for the body to be able to receive the proper nutrition. A person that does not take in those essential nutrients will develop deficiencies, since the body cannot make the essential nutrients alone.
Richardson, J. (2011). Macro and Micronutrients: What they are and Why we Need them. Retrieved from http://www.organicsoul.com/macro-and-micronutrients-what-they-are-and-why-we-need-them/
Factors of Food Choices
There are many factors that influence the daily food choices a person makes, which include physical, psychological, social, and philosophical. Everything from culture to social status can determine the foods that a person may eat in a lifetime.
It is no secret that people complain about the cost of healthy eating, so cost influences people to buy cheaper foods. "According to the IFIC Foundation survey, 79 percent of consumers say that cost affects their food and beverage choices. This number is up six percent from the survey one year earlier" (Weisenberger, 2013, para. 2). However, educating others on how to buy healthy, yet within budget can make a positive impact on food choices.
There are plenty of children, teenagers, or adults who have felt the social pressure that drives them to make unhealthy food choices. People feel obligated to say yes to those family dishes, even though the person knows it is not an ideal choice. This also includes cultural pressure to eat traditional foods too. Sometimes friends and family make unnecessary comments when a person does not accept the food that is offered, so people feel intimidated. There is nothing wrong with standing up for healthy choices and others should not ridicule or belittle a person for personal food choices.
Some people face tremendous challenges and traumas throughout life, which may include divorce, violence, or financial problems. This means a person will often turn to food for emotional comfort. Food can provide somewhat of a relief from the emotional pains, but it is not the answer. Turning to food for emotional support can lead to obesity and food addictions. Finding the right emotional support can help alter the reliance on food for comfort.
Availability can be a huge impact on how people make food choices. Some people live in areas that do not have access to a lot of fresh foods, so this means buying less nutrient dense foods. Fewer nutrients mean a greater chance of deficiencies and health ailments. Thankfully, certain areas are working towards building stores that provide a variety of healthy choices. It may take additional effort, but people with limited available healthy choices can find ways to change daily food choices. This can be accomplished by finding farmer's markets, or taking weekly trips to places that are further away.
Each of these factors can present a challenge, but the right goals and motivation can shift that influence towards positive, healthy choices.
Weisenberger, J. (2013). What Determines What We Eat. Retrieved from http://www.innerbody.com/nutrition/what-determines-what-we-eat
It is no secret that people complain about the cost of healthy eating, so cost influences people to buy cheaper foods. "According to the IFIC Foundation survey, 79 percent of consumers say that cost affects their food and beverage choices. This number is up six percent from the survey one year earlier" (Weisenberger, 2013, para. 2). However, educating others on how to buy healthy, yet within budget can make a positive impact on food choices.
There are plenty of children, teenagers, or adults who have felt the social pressure that drives them to make unhealthy food choices. People feel obligated to say yes to those family dishes, even though the person knows it is not an ideal choice. This also includes cultural pressure to eat traditional foods too. Sometimes friends and family make unnecessary comments when a person does not accept the food that is offered, so people feel intimidated. There is nothing wrong with standing up for healthy choices and others should not ridicule or belittle a person for personal food choices.
Some people face tremendous challenges and traumas throughout life, which may include divorce, violence, or financial problems. This means a person will often turn to food for emotional comfort. Food can provide somewhat of a relief from the emotional pains, but it is not the answer. Turning to food for emotional support can lead to obesity and food addictions. Finding the right emotional support can help alter the reliance on food for comfort.
Availability can be a huge impact on how people make food choices. Some people live in areas that do not have access to a lot of fresh foods, so this means buying less nutrient dense foods. Fewer nutrients mean a greater chance of deficiencies and health ailments. Thankfully, certain areas are working towards building stores that provide a variety of healthy choices. It may take additional effort, but people with limited available healthy choices can find ways to change daily food choices. This can be accomplished by finding farmer's markets, or taking weekly trips to places that are further away.
Each of these factors can present a challenge, but the right goals and motivation can shift that influence towards positive, healthy choices.
Weisenberger, J. (2013). What Determines What We Eat. Retrieved from http://www.innerbody.com/nutrition/what-determines-what-we-eat
Healthy Food Choices
Food choices used to be natural and simple, yet over time those once simple choices turned into a world full of processed and fast foods. This makes it challenging to please taste buds and maintain healthy eating habits. It seems people have little understanding of what a nutritious diet should consist of and how to apply that to daily living. There are five characteristics that make up that nutritious diet, which include adequacy, balance, calorie control, moderation, and variety. "A well-planned diet is adequate in nutrients, is balanced with regard to food types, offers food energy that matches energy expended in activity, is moderate in unwanted constituents, and offers a variety of nutritious foods" (Sizer & Whitney, 2012, p. 11).
Sizer, F., & Whitney, E. (2012). Nutrition: Concepts and controversies, MyPlate Update (12th ed.). Mason, OH: Cengage Learning.
- The nutrients in a person's body needs to continually be replenished daily to keep up with the demands, or else health consequences can be experienced. This is where adequacy plays into keeping the body supplied with the essential vitamins and minerals through continual healthy eating. A nutrient that is often brought up is iron, since a lot of people seem to be deficient. This is often true among women because of the extra blood loss through menstruation. When the iron levels fall too low iron-deficiency anemia can develop. A person who has suffered this understands the fatigue that comes with those low iron levels. The good news is that adding enough iron-rich foods, such as fish or legumes, can boost iron levels to normal and rid of the deficiency and fatigue.
- Careful consideration needs to be addressed for the balance between nutrients. If a person is trying to boost one nutrient then sometimes others may fall. A person that is not aware of this may suffer additional deficiency problems, even when trying to correct another. This is why it is vital to incorporate a wide variety of foods. For example, a person boosting iron levels may not get enough calcium, since iron-rich foods can be low in calcium. The situation can be relieved by making sure to eat both nutrients to keep balance.
- A person that is used to eating big portions of foods can benefit from applying calorie control, which can help guarantee the person is not eating too many calories. This means a person would count or estimate portion sizes and total daily calories. Too many calories and not enough physical activity can raise body fat and weight. This can lead to obesity and other health problems. Calorie control can assist a person with a healthy diet and weight.
- Treats are wonderful to the taste buds, but need to be put into the moderation category. Sugar, salt, fat, and cholesterol intake should be monitored to make certain that it is kept at a healthy limit. Also, even healthy nutrients should be used in moderation to prevent other nutrient imbalances. This can be found true with fiber, which can help assist a healthy digestive tract, yet inhibit other nutrients when too much is eaten.
- Finally, variety is important in a healthy diet. This means eating different foods that can deliver many various nutrients to fuel the body to function properly.
Sizer, F., & Whitney, E. (2012). Nutrition: Concepts and controversies, MyPlate Update (12th ed.). Mason, OH: Cengage Learning.
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