Monday, May 6, 2013
challenges
A healthy diet is high in nutrients
and low in empty calories. It is balanced, and includes the proper amounts of
carbohydrates, proteins, and fats (Sizer & Whitney, 2012). Proper digestion
and metabolism requires foods that contain optimum nutrients to provide the
body with energy so it can build, repair, and renew tissues as needed (Koopson
& Young, 2009).
The main challenge I think people
today face with choosing the right foods is habit and convenience. Healthy habits
are established at a young age (Koopson & Young, 2009). Many people today
grew up with unhealthy habits and attitudes towards food and are passing the
legacy onto their children. Fast food, frozen pizzas, hot dogs, and boxed
macaroni and cheese are a big part of the diet of many busy families. It’s
easier to open a box than it is to prepare lean meats and fresh vegetables from
scratch, especially if one does not know how to prepare such foods. However, it
can be almost as quick and easy as waiting for pizza or microwaving a frozen
dinner to prepare a meal such as chicken breast with roasted vegetables if one
is inclined to learn.
References
Koopson
& Young, (2009). Integrative Health: A holistic approach for health
Professional. (1 ed.). Sudbury, MA: Jones and Bartlett.
Sizer, F.
& Whitney, E. (2012). Nutrition:
Concepts and Controversies, MyPlate Update (12th ed.). Mason, OH:
Cengage Learning
2010 guidelines
The 2010
Dietary Guidelines for Americans includes four major topic areas (Sizer &
Whitney, 2012). The first is balancing calories to manage weight by getting
adequate physical activity and improving eating habits. Next is reducing foods
that contain excess sugar, sodium, saturated and trans fats, cholesterol,
refined grains, and alcohol (Sizer & Whitney, 2012). This is followed by
increasing foods such as fruits, vegetables, whole grains, low fat dairy, and
protein rich foods (Sizer & Whitney, 2012). Last is building healthy eating
patterns to promote a longer, healthier, more active life (Sizer & Whitney,
2012).
Using
these guidelines, one can set goals such as reducing alcohol consumption and doing
something active instead of going out for drinks, choosing foods low in fat,
sugar and salt, buying less processed foods (which are often high in either
sugar or salt and lacking nutrients), and eating at least 5 fruits or
vegetables a day (Koopson & young, 2009).
References
Koopson & Young, (2009). Integrative Health: A holistic approach for health
Professional. (1 ed.). Sudbury,
MA: Jones and Bartlett.
Sizer, F. & Whitney, E. (2012). Nutrition:
Concepts and Controversies, MyPlate Update (12th ed.). Mason,
OH: Cengage Learning
underweight,overweight, and obese
A
proper diet can prevent all of these conditions by ensuring that the calories
one is consuming are adequate for their needs. Too few calories and the person
will be underweight, too many and they will be overweight or obese. Consuming too
many empty calories is bad in either situation, as someone consuming too few
calories needs all the nutrition they can get for what they are consuming, and
a person who is consuming too many calories does not need the additional load
of calories with no nutritional benefit (Koopson & Young, 2009).
References
Koopson & Young,
(2009). Integrative Health: A holistic
approach for health Professional. (1 ed.). Sudbury,
MA: Jones and Bartlett.
Sizer, F. &
Whitney, E. (2012). Nutrition: Concepts and Controversies, MyPlate
Update (12th ed.). Mason, OH: Cengage Learning.
Lifespan nutrition
Pregnancy nutrition has changed over the years, and
the recommendations change depending on which doctor you talk to. The old
advice was, “you’re eating for two, have what you want!” Now, the
recommendation is to fill your diet with healthy foods, few empty calories, and
add 340-450 calories per day during the second and third trimester (Sizer &
Whitney, 2012). Pregnant women must also make sure they get enough vitamin b12
and folate (Sizer & Whitney, 2012).In fact, it is recommended that all women
of child bearing age get enough folate so that if and when pregnancy occurs
there is already enough built up in the body.
During infancy, the only thing needed is
breast milk or formula. This provides all of the nutrition required. It has
been driven home to the point of guilt and shaming that breast is best, but
there are some cases where breast feeding is not possible or desired, and
formula is a fine substitute. During extreme heat or illness an infant may
require water or an electrolyte solution in addition to breast milk or formula
(Sizer & Whitney, 2012). Solid foods are introduced at 4-6 months of age
(Sizer & Whitney, 2012). At this stage, infants need additional iron, which
can be obtained by feeding them infant cereal and supplementing it with vitamin
c rich pureed foods to increase absorption (Sizer & Whitney, 2012). Juice
also provides vitamin c, but should be limited to 4-6 ounces per day. When the
infant turns one, formula or breast milk can be stopped (though many choose to
extend breast feeding well beyond one year) as most of the nutrients can now be
obtained through solid food. Whole milk should be limited to 2-3cups a day so
as not to displace iron rich foods in the diet (Sizer & Whitney, 2012).
During childhood and adolescence, it is important
to lay a healthy foundation and establish good food habits. Food habits are
often established early and hard to change later (Koopson & Young, 2009). Offering
healthy meals and snacks and encouraging children to eat from each food group,
while minimizing fast food, chips, candy, cookies, and soda to special
occasions is an important foundation to set. It is better to offer small
portions and allow the child to stop when he or she feels full instead of
encouraging them to eat everything on their plate. Encouraging activity in fun
ways, such as finding a sport the child likes is also key to establishing
healthy habits.
During adulthood, maintaining these healthy habits
like getting enough exercise, eating a balanced nutrient dense diet, getting
enough vitamins and minerals, etc can be difficult as responsibilities get in
the way. It is important to stay motivated and remember all the benefits of living
a healthy lifestyle as well as the risks of not doing so.
References
Koopson & Young, (2009). Integrative Health: A holistic approach for health
Professional. (1 ed.). Sudbury,
MA: Jones and Bartlett.
Sizer, F. & Whitney, E. (2012). Nutrition:
Concepts and Controversies, MyPlate Update (12th ed.). Mason,
OH: Cengage Learning
Fats, protein, carbs, and fiber
Trans
fats are considered bad by virtually all accounts. They raise blood LDL, bad
cholesterol, and can even lower HDL, good cholesterol (Sizer & Whitney,
2012). They may also increase tissue inflammation, contributing further to heart
disease (Sizer & Whitney, 2012). While small amounts of trans fat can be
found in natural sources such as red meats and dairy products, most are made by
processing liquid fats in a process called hydrogenation into a solid (Sizer
& Whitney, 2012). While many foods claim to be trans fat free and display
such information on their label, they still contain hydrogenated fats. If a
serving contains less than .5 grams of trans fat it can be labeled as trans fat
free, even if the first ingredient is partially hydrogenated oils. Thankfully
it is easy enough to spot the fat break down on the nutrition label and the
word “partially hydrogenated” in the ingredients list. The recommended intake
of trans fat is as close to zero as possible, therefore those servings of trans
fat “free” foods add up!
Saturated
fats are found mostly in animal products such as animal fats (meats and full
fat dairy) and tropical oils such as palm or coconut (Sizer & Whitney,
2012). While too many saturated fats can increase LDL, they do not lower HDL
like trans fats. The recommended amount of saturated fats is less than 7
percent. There has been a lot of controversy this past decade about saturated
fats and whether or not they deserve the bad rap they’ve been getting. With low
carbohydrate/ high animal protein diets such as the Paleolithic diet and the
Atkins diet, there is tons of “research” that claims saturated fats are not
detrimental to one’s health. It’s difficult to separate factual information
from the hype. My general rule (as opposed to tossing my hands in the air and saying
forget it, I’ll eat cookies for breakfast!) is to not worry too much about
saturated fats from natural sources in moderation. Eggs, cheese, lean meats, or
a bit of butter or coconut oil is ok but I’m very careful about buying
processed food. The little bit I do buy has a very short list of ingredients
that do not include lard, high fructose corn syrup, partially hydrogenated
oils, or anything I would not cook with in my own kitchen.
Healthier fat choices include monounsaturated fats and polyunsaturated omega
3 and omega 6 fats. These come from plant sources and fish. Replacing saturated
fats with unsaturated fats benefits the heart. Monounsaturated fat is more
saturated than polyunsaturated fat (Sizer & Whitney, 2012).
Monounsaturated fats such as olive or peanut oil are a better choice than
saturated fats, but polyunsaturated fats such as fish oil, soybean oil, and
corn oil are considered essential nutrients that the body’s cells require
(Sizer & Whitney, 2012). Most people get enough omega 6 acids from nuts and
oils, but do not get enough omega 3 acids from fish (Sizer & Whitney,
2012). Adding 6-8 ounces per week of fatty fish is enough to support optimum
health (Sizer & Whitney, 2012). This does not have to be expensive or
difficult. While fish can be expensive, canned salmon, mackerel, and sardines
are very high in these beneficial fats and they are reasonably priced for most
anyone’s budget (Sizer & Whitney, 2012).The body needs proteins and amino acids to build new tissue and replace cells, such as muscles, skin, hair, and nails (Sizer & Whitney, 2012). Proteins also build antibodies, enzymes, and hormones, and transport substances and fluids throughout the body, help the blood clot, and provide energy to the body (Sizer & Whitney, 2012).
The body uses carbohydrates for energy. The brain and nerve tissues prefer carbohydrates as fuel (Sizer & Whitney, 2012).The absolute minimum recommended amount of carbohydrates is 130 grams. What type of carbohydrates one is consuming is definitely important. Many people eat a lot of processed foods that are high in simple carbs such as refined flour and sugar. These foods are lacking in fiber and nutrients, and therefore not the best source of carbohydrates. Whole grains, legumes, fruits, and vegetables are all healthy and fiber rich sources of complex carbohydrates (Sizer & Whitney, 2012). Fiber has many benefits, such as regulating the digestive system, helping one feel full longer (therefore reducing the risk of obesity), lowering cholesterol, controlling blood sugar levels, and reducing the risk of diseases such as hypertension, heart disease, diabetes, and gastrointestinal disease (Anderson, Baird, Davis, Ferreri, Knudtson, Koraym, Waters, & Williams, 2009).
References
Anderson J.W., Baird,
P.,
Davis, R.H. Jr, Ferreri, S. , Knudtson, M., Koraym, A., Waters, V., Williams, C.L.. (2009). Health benefits of dietary
fiber. Nutrition Reviews, Apr;67(4):188-205.
Sizer, F. & Whitney, E. (2012). Nutrition: Concepts and Controversies, MyPlate Update (12th ed.). Mason, OH: Cengage Learning.
Food choices
Some of
the factors that lead to food choices include region of the country, habit,
personal preference, and emotional comfort (Sizer & Whitney, 2012). These
factors fit together nicely, because where and how one is raised affects food
preferences and habits, and when one thinks of “comfort food” it is often
associated with childhood memories. For example, when my husband is sick he
always wants grits. He was raised in the southeast, where grits are a very
common breakfast item, and his mother would often make a pot when someone
wasn’t feeling well. Many people in this region are in the habit of frying all
of their foods, even vegetables, and gravy goes on anything and everything. I
grew up in the northeast, so these dietary preferences are quite peculiar to
me. I had scarcely heard of a deep fried vegetable before I moved down here.
One of my favorite comfort foods is whole stewed okra with tomatoes and a little
bit of meat (lamb or beef usually). My husband and his family had never heard
of okra prepared that way, the only way I’ve ever seen it served here is cut
into chunks, battered, and deep fried.
While most
of the food prepared in my family was fairly healthy, with the exception of
occasional dishes served on holidays or at certain times of the year, I grew up
with plenty of my own unhealthy habits. While I don’t think I use food for
comfort, this was a huge thing in my family. My grandmother, whom I spent a lot
of time with, is Greek. If anyone has ever seen the scene in My Big Fat Greek
Wedding where the mother and daughter are arguing in the kitchen and the mother
stops, pulls out food, slaps it on the table and yells “EAT” that’s exactly how
my grandmother was. She always had to have some kind of pastry stashed
somewhere in case anyone came over, and if you didn’t overeat you got a guilt
trip. “What, you didn’t like it? You’re skinny; you can afford to eat seconds”.
I constantly heard that one…you’re skinny, not like us (mother, grandmother,
aunt) you can eat what you want! No thought as to how one stays skinny or
becomes fat whatsoever. Exercise wasn’t a part of the discussion at all; my
grandmother had asthma since childhood and therefore got very little physical
activity so this was the norm, especially for women. Hard work was for men. My
husband’s deep fried southern family, on the other hand, were no strangers to
hard work and everyone was expected to get up and get it done. Food and fitness
habits are learned early and difficult to change (Koopson &
Young, 2009). Therefore, it is important to
start setting a good example for the next generation.
References
Koopson & Young, (2009). Integrative Health: A holistic approach for
health Professional. (1 ed.). Sudbury, MA: Jones and Bartlett.
Sizer,
F. & Whitney, E. (2012). Nutrition:
Concepts and Controversies, MyPlate Update (12th ed.). Mason, OH: Cengage Learning.
Good nutrition
Good nutrition is a major factor in the overall health of an individual (Eliopolis, 2012). A proper diet helps provide energy to the body to fight infection, improve sleep, balance hormones, and help the body better handle stress (Eliopolis, 2010; Sizer & Whitney, 2012). Many diseases can be prevented or reversed with simple dietary changes. For example, reducing sodium and sugar can prevent or reverse heart disease, stroke and diabetes (Sizer & Whitney, 2012). These conditions can definitely be caused or exacerbated by an improper diet. In fact, dietary and lifestyle changes are often more effective than prescription medications in reducing blood pressure. The top three leading causes of death in the United States are heart disease, cancer, and stroke (Sizer & Whitney, 2012). The risk of all of these diseases can be reduced by making such changes.
Most people think of third world countries when we hear the word malnutrition. We certainly don’t think of the United States, where obesity has become a major problem. Yet many people who do not appear to be malnourished in fact are. This can be caused by the desire to lose weight, when calorie cutting becomes more important than obtaining the right nutrients from food. It can also be caused by eating the wrong foods, or not eating the right foods, even if the calories consumed well exceed what an individual needs. Processed food has made it quick and easy to grab food on the go, which is great for our busy lifestyle. How convenient to just open a box or can and have a meal ready in minutes! However, this “food” is full of toxins such as genetically modified ingredients, pesticides, growth hormones, chemical additives, and irradiated ingredients (Koopson & Young, 2009). It is also rich in refined flour and sugar that is highly processed and stripped of nutrients (Koopson & Young, 2009).
The lack of proper nutrients puts one at risk for immune deficiency, disease, obesity, and many other problems (Sizer & Whitney, 2012). Many chronic diseases such as cancer, diabetes, heart disease, and hypertension, are caused directly or exacerbated by a poor diet.
References
Eliopoulos, C. (2010). Invitation to holistic health: A guide to living a balanced life. (2nd ed.). Sudbury, MA: Jones and Bartlett.
Koopson & Young, (2009). Integrative Health: A holistic approach for health Professional. (1 ed.). Sudbury, MA: Jones and Bartlett.
Sizer, F. & Whitney, E. (2012). Nutrition: Concepts and Controversies, MyPlate Update (12th ed.). Mason, OH: Cengage Learning.
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