Personalized nutrition plan

 The first step to a nutritional lifestyle is to choose to be healthy and make it a priority in your life; being healthy does not simply happen, instead, it starts with a motivated attitude to be who you want to be. 

After I decided to be healthy, it would be nice to say that everything simply feel into place.  That is not the case.  Being healthy is a journey, and a lifestyle, and it continues to evolve as you do.  Learning nutritional concepts can help you stay focused to achieve your goals, as well as, provide useful knowledge about the health benefits of the food you eat.

Knowledge is power.  Not only is it beneficial to know what to eat, it is just as beneficial to know what not to eat.  Learning the aspects of both of these concepts is essential to empower yourself to make sure you are eating a variety of healthy vegetables and fruits, but knowing exactly how bad things like fast food are or pizza can be a great deterrent of these foods. 

Clarify your purpose: to me, this means treating food for what it is.  It is not something to be abused or excessively consumed, it is not something that is meant to provide psychological comfort in a time of stress, it is not something that should be left un-considered.  Instead, focus on what food really is and the role that it plays in your life.  It is meant to nourish your body; with this simple definition comes the clarity and purpose that food should be, something that is nutritious and healthy.  If you focus on the health aspects of food, and what its purpose is, I doubt that anyone will be tempted to indulge in 1,500 calorie hamburger from Carls Jr.

Tips to eat healthy

Think about food in terms of nutritional value, what am I gaining from eating this?  A recurring concept in nutrition is to eat lots of fruits, vegetables, whole grains, poultry and fish, and low-fat dairy products.  These are all whole foods, meaning that they exist naturally in the world.  When I first started my healthy eating lifestyle 3 years ago, I remember thinking "wow, this is easier than I thought it would be"; if it didn't grow in the ground or eat things that grew in the ground, I didn't eat it.  When I grocery shop, I stay on the outer isles of the supermarket, all the processed food tends to be located in the middle.  The fruits and vegetables are on one side of the store, whole grain options are typically on the other side of the store, while poultry and fish and low-fat dairy products are in the back. 

Learning about portions was also very helpful.  It is easy to indulge when eating healthy, although if you are going to "pig out" doing so with a plate of fruits and vegetables is better than a Big Mac, Fries, and a Coke.  Meat portions should be the about the palm of your hand, 1 ounce of meat is generally one slice of turkey, and so forth.  Making sure that you understand these concepts can help you maintain the calorie allowance for the day. 

It is very important to know how to read nutrition labels on food, even though most of the food you are eating should be a whole food (fruits, vegies) and wouldn't have a label.  However, for things like vegetable oil, dairy products, and whole grains, understanding nutrition labels and the serving size is very important for healthy eating processes. 

I believe in the usefulness of food diaries or calorie counting applications for smartphones.  These help tremendously.  If you currently have poor eating habits, plugging in the food that you consume on a daily basis is very eye opening, especially when looking at your consumption of trans fat and saturated fat.  If you already eat healthy, these tools can help ensure that you keep a variety of food in your diet and can help you track your vitamin and mineral intake.  Calorie counting tools that include water consumption is also very helpful to make sure that you are drinking enough ounces of water everyday. 

If you live with other people, it is important that everyone is on board with healthy eating.  It is very difficult to change your eating patterns when your fridge and pantry are full of unhealthy food options.  One person in the house usually dictates the eating habits of the entire household, for the good or for the bad, so educating the other members of your family about the nutritional value of food is very important. 

 

 

 

 

Obsesity epidemic

 

 

 

The role that diet plays in maintaining a healthy body weight

An individual's body weight is in conjunction with how many calories are consumed; if an individual consumes to few of calories they will be considered underweight, if an individual consumes to many calories they will be considered overweight.  Obesity occurs when an individual is extremely overweight and is currently an epidemic in the United States. 

 

 

Obesity epidemic

Today, 66 percent of the U.S. population is overweight, and about a third of the population is obese (Sizer & Whitney, 2012).  The economic cost of the obesity epidemic is about $147 billion spent annually in obesity related healthcare (Sizer & Whitney, 2012).  In addition to the economic costs of the epidemic, that are many health risks associated with the condition, including: "diabetes, heart disease, hypertension, gallbladder stones, stroke, and some types of cancer" (Sizer & Whitney, 2012, p. 326). 

 

There is a lot of research that has been conducted in determining the causes of obesity, more specifically, many of it hopes to answer the question of "why some people get fat while others stay thin", but the data is not conclusive (Sizer & Whitney, 2012).  There are many theories on the topic ranging from inherited metabolic factors, environmental influences, and genetics (Sizer & Whitney, 2012). 

 

Recent observational research explains that low-income households and "food deserts" may be some contributing factors to the obesity rates in America, but still only explain about 10 percent of obese cases.  Because fast food is "cheap" individuals who are considered low income tend to eat more of these non-nutritional meals.  Other behavioral factors include busy life-styles, inactive life-styles, and confusing nutritional information from advertising. 

 

The portion size of fast-food and restaurant meals have increased substantially over the last two decades, and many Americans are not satisfied unless portions far exceed normal amounts.  From a cultural viewpoint, health is considered to be a low priority throughout the nation as Americans are in constant search for "bigger and better". 

 

Dietary Guidelines have been established to help educate people on suggested daily allowances of food, but much of the nutritional information is not readily available for fast-food and restaurant items.  In my opinion, I believe that many Americans are unaware of how bad food in restaurant is, and tend to live in a culture that supports eating out and dining social activities.  The government should play a bigger role in controlling the obesity epidemic; children should receive better nutritional education in school, fast-food and restaurants should have to include the nutritional value of their products on packaging,  and laws should be in place to reduce the amount of trans fat and saturated fat in restaurant and processed foods. 

 

It is a sad reality that the obesity epidemic is only going to get far worse before it starts to get better. It seems that the lesson that will be learned will be a very expensive and devastating one from a health perspective.  Hopefully future generations can stop the epidemic from happening, and a health conscious consumer can redefine the food options that are available in restaurants. 

 

References:

Sizer, F. & Whitney, E. (2012).  Nutrition: Concepts and Controversies, MyPlate Update (12th ed.).  Mason, OH: Cengage Learning.

 

 

 

 

Carbohydrates: From a Dietary Perspective

The body receives energy from three sources: fats, carbohydrates, and protein; each of these energy sources is important to ensure proper nutrition.  Carbohydrates continue to be a controversial topic as many people argue about the role they play in diabetes and obesity.  Contrary to popular "fad" diets that ban the consumption of this essential energy source, carbohydrates should consist of 40-60 percent of total calories. 

What are carbohydrates?

Carbohydrates "contain the sun's radiant energy, captured in a form that living things can use to drive the process of life" (Sizer & Whitney, 2012, p. 107).  Green plants make carbohydrates during the process of photosynthesis when sunlight is captured with chlorophyll to turn carbon dioxide and water into the most common sugar form, glucose (Sizer & Whitney, 2012).  With this in mind, carbohydrate rich foods come almost exclusively from plants, with the exception of milk derived from animals (Sizer & Whitney, 2012). 

How the body uses carbohydrates

In addition to fats and proteins, carbohydrates is the primary source for energy for the needs of the body.  The glucose in carbohydrates is essential for the brain and nervous system, and foods that are rich in fiber support digestion and nutrient absorption (Sizer & Whitney, 2012).  Individuals that have a diet that has large amounts of complex carbohydrates, derived from vegetables, legumes, and whole grains, have a reduced risk of heart disease and stroke because these diets are generally low on saturated fat, trans fat, and cholesterol (Sizer & Whitney, 2012). 

The importance of fiber

Currently, "there is much dispute over the components of dietary fiber, and there is not currently a single, worldwide definition for dietary fiber" (Lunn & Buttriss, 2007).  Fiber typically describes the non-digestible components of plants that make up the plant cell wall (Lunn & Buttriss, 2007).   Fiber reduces cholesterol in the digestive process by binding together and being excreted from the body.  High-fiber foods, such as whole grains, strongly reduce the risk of type 2 diabetes by maintaining the glucose in blood (Sizer & Whitney, 2012).  Fiber is very important in ensuring that the digestive system functions properly, and helps maintain colon health by reducing the risk of colon cancer (Sizer & Whitney, 2012).  Foods that are rich in fiber also tend to be low in fat, therefore a diet that is full of fiber-rich foods can help maintain or lower body weight.   

References:

Lunn, J., & Buttriss, J. (2007). Carbohydrates and dietary fibre. Nutrition Bulletin, 32(1), 21-64.

 

Sizer, F. & Whitney, E. (2012).  Nutrition: Concepts and Controversies, MyPlate Update (12th ed.).  Mason, OH: Cengage Learning.

Proteins: From a Dietary Perspective

 

 

 

The body receives energy from three sources: fats, carbohydrates, and protein; each of these energy sources is important to ensure proper nutrition.  Proteins differ from fats and carbohydrates in that "proteins contain nitrogen atoms in addition to the carbon, hydrogen, and oxygen atoms that all three energy-yielding nutrients contain (Sizer & Whitney, 2012, p. 190).  The nitrogen atoms are amino acids, which are the building blocks of protein. 

How protein is used by the body

The body is continuously building new tissue, and the amino acids from proteins are essential to this process.  The majority of the body's protein is found in muscle tissue, which allows the body to move; other structural proteins are found in bones, teeth, skin, tendons, cartilage, blood vessels, and other tissues (Sizer & Whitney, 2012).  The amino acids found in proteins also play a vital role in regulating hormones which are responsible for detecting and communicating a change in the internal environment of the body and elicit the tissue required to regulate this change (Sizer & Whitney, 2012).  Proteins build antibodies that protect the body from foreign particles, when these particles are recognize by the immune system, the particle is marked for destruction.  Protein is essential to blood regulation, and helps to transport nutrients to vital organs throughout the body; the protein within blood also helps to regulate the pH of blood by providing a buffer against acids in the bloodstream.  Proteins also help to maintain the fluid and electrolyte balance of an individual by allowing cells to absorb the water they need to properly function. 

Because of the large variety of amino acids needed to form a single protein, individuals are encouraged to gain protein from a variety of different sources.  A healthy diet should include protein from poultry, fish, vegetables, legumes, and fruit, and should limit sources that are high in saturated fat and sodium. 

Reference:

Sizer, F. & Whitney, E. (2012).  Nutrition: Concepts and Controversies, MyPlate Update (12th ed.).  Mason, OH: Cengage Learning.

Fats: From a Dietary Perspective

The body receives energy from three sources: fats, carbohydrates, and protein; each of these energy sources is important to ensure proper nutrition. Contrary from popular "fad" diets that introduces these aspects as "bad", fats and carbohydrates are actually good for you and part of a healthy diet.  Not all fat is bad for you, just as not all fat is good for you; understanding the differences in these concepts can help an individual choose healthy food options and ensure that the proper amount of healthy fat is consumed in their daily dietary intake. 

How fat is used by the body

Fat is the body's primary storage form of energy and provides the greatest amount of energy that is needed to perform much of the body's work, especially muscular work (Sizer & Whitney, 2012).  The reason why the body utilizes fat as the primary form of storage is because gram for gram, "fats provide more than twice the energy of carbohydrates" because fats can "pack tightly together without water and can store much more energy in a small space" (Sizer & Whitney, p. 151).  The body fat that is found on a normal-weight person can provide sustainable energy throughout a marathon or help battle a disease if the person should become ill.  The body also uses fat to cushion vital organs within the body, and fat under the skin provides insulation from extreme changes in temperature (Sizer & Whitney, 2012). 

Good fat versus bad fat

The saturation of fat determines if the fat is good or bad for you.  Saturation "refers to whether or not a fatty acid chain is holding all of the hydrogen atoms it can hold"; if every "available bond from the carbons is holding a hydrogen. the chain forms a saturated fatty acid" (Sizer & Whitney, 2012, p. 153).  If the fatty acid chain has "a place where hydrogens are missing" or in other words an "empty spot" the chain is considered to have a point of unsaturation (Sizer & Whitney, 2012, p. 153).  If the  chain has one point of unsaturation, the fatty acid is considered a monounsaturated fatty acid; if the chain has two or more points of unsaturation it is considered a polyunsaturated fatty acid (Sizer & Whitney, 2012).  By rule of thumb, saturated fats are bad for a person and consumption of these should be limited, and unsaturated fats are good for a person and consumption of these should be within the daily allowances. 

The degree of saturation of a fatty acid affects the temperature in which the fat melts; the more unsaturated the fatty acid, the more liquid the fat is at room temperature (Sizer & Whitney, 2012).  On the other hand, the more saturated the fatty acid, the firmer the fat at room temperature.  This knowledge can help an individual recognize good fats and bad fats; for example, butter, shortening, and beef fat is all solid at room temperature because these fats are all saturated.  However, many vegetables oils (such as olive and canola oil) and fish fats are liquid at room temperature because of their unsaturated qualities (Sizer & Whitney, 2012). 

Individuals should avoid consuming Trans-fatty acids completely.  Trans-fatty acids are primarily found in processed foods where the fatty acids are altered through a process called hydrogenation (Sizer & Whitney, 2012).  Hydrogenation of fats "makes them stay fresher longer" but it also "changes their physical properties" (Sizer & Whitney, 2012, p. 171).  Trans-fatty acid pose a great risk to the heart by raising bad cholesterol and increasing inflammation, which is a key component to the development of heart disease (Sizer & Whitney, 2012).   Trans-fat is found in fast foods, chips, cookies, crackers, cake products and frostings, breads, stick margarines, commercial fried chicken and fish, and other commercially prepared foods (Sizer & Whitney, 2012). 

Because of the health risks associated with trans-fat, many cities have set limits to the amount of trans fat allowed in restaurant meals (Sizer & Whitney, 2012).  In "Trans Fat Bans and Human Freedom" by David Resnik, the author explores "the recent spate of statutes and ordinances banning the use of trans fat in restaurant and take-out foods" (DeVille, 2010).  The ban of these trans fats may not have a negative affect on individual liberty, but the generality of such a ban imposes serious questions that may create a slippery slope for nutritional cases for future generations (DeVille, 2010).  A possible solve to such a predicament is explored in changing the attitudes of dietary guidelines, even though the existence of this field is newly established and relatively new (DeVille, 2010.  Perhaps the answer to protecting and establishing health guidelines should be less concerned with specific measures and the prevention of heart disease, but instead, focus on "the social, behavioral, environmental, and economic determinants of population-wide health, including a recognition of the human and economic impact of chronic illness and disability" (DeVille, 2010).  This "new frontier of public health law" focus on the general education of nutrition, and provides the "why" behind nutritional guidelines and the hopes of changing the perceived attitude of an entire population on nutrition (DeVille, 2010). 

References:

DeVille, K. (2010). Trans fat bans and the dynamic of public health regulation. American Journal Of Bioethics, 10(3), 46-49. doi:http://dx.doi.org.proxy-library.ashford.edu/10.1080/15265160903581874

 

Sizer, F. & Whitney, E. (2012).  Nutrition: Concepts and Controversies, MyPlate Update (12th ed.).  Mason, OH: Cengage Learning.

2010 Dietary Guidelines

Dietary Guidelines

In 1980 Nutrition and Your Health: Dietary Guidelines for Americans was issued "in response to the public's desire for authoritative, consistent guidelines on diet and health"; today, these guidelines still represent the "federal nutrition policy established jointly by the US Department of Agriculture and the US Department of Health and Human Services" which is updated at least every five years (Slavin, 2012).  The fundamental goals of the Dietary Guidelines is to "provide science-based advice for individuals... to help prevent chronic disease and promote health (Slavin, 2012).  Over the last two decades, the Dietary Guidelines have evolved from a short consumer brochure to a 95 page document with specific percentage specification for daily intake of food groups (Slavin, 2012). 

Topic Areas for 2010 Dietary Guidelines

1. Balancing calories to manage weight.

People who manage body weight and stay active tend to be healthier than those who do not, therefore balancing calories to manage weight is the priority topic for the Dietary Guidelines (Sizer & Whitney, 2012).  The guidelines suggests that people who are overweight should reduce the calories that are consumed and increase physical exercise, and people who are underweight should increase the calories that are consumed.  Furthermore, the guidelines encourage people to maintain the appropriate calorie balance during different life cycles, including: pregnancy, infancy, childhood, adolescence, and adulthood (Sizer & Whitney, 2012).

2.  Foods and food components to reduce.

Americans are encouraged to monitor their sodium intake and keep it at less than 2,300 milligrams per day; for individuals who are over 50, African American, or suffer from hypertension, diabetes, or chronic kidney disease should reduce their sodium intake to 1,500 milligrams per day (Sizer & Whitney, 2012).  The consumption of saturated fat should be reduced to less than 10 percent of calories; saturated fat should be replaced with monounsaturated and polyunsaturated fatty acids (Sizer & Whitney, 2012).  An individual should consume less than 300 milligrams of cholesterol a day and should keep the consumption of trans fatty acids as low as possible (Sizer & Whitney, 2012).  As a general rule, individuals should reduce the intake of calories from solid fats and added sugars and limit the consumption of foods that contain refined grans (Sizer & Whitney, 2012).  Finally, if alcohol is consumed, it should be consumed in moderation; women should limit consumption to one drink a day and men should limit consumption to two drinks per day (Sizer & Whitney, 2012). 

3. Foods and nutrients to increase.

Individuals are encouraged to increase their fruit and vegetable intake; generally, a variety of vegetables are recommended, especially those that are dark-green and red and orange, as well as including beans and peas into the diet (Sizer & Whitney, 2012).  Half of all grains consumed should be whole-grains, refined grains should be replaced with whole grains (Sizer & Whitney, 2012).  Individuals are encouraged to consume fat-free or low-fat dairy products, including: milk, yogurt, cheese, and fortified soy beverages (Sizer & Whitney, 2012).  A variety of protein is very important, and individuals should include an assortment of seafood, lean meat, poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds (Sizer & Whitney, 2012).  Finally, individuals should "choose foods that provide more potassium, dietary fiber, calcium, and vitamin D" these nutrients are found in vegetables, fruits, whole grains, and milk products (Sizer & Whitney, 2012, p. 36). 

4. Building healthy eating patterns.

Individuals should choose food options over a variety of different foods that meet these nutritional recommendations.  Individuals should account for all food consumed, and maintain the appropriate calorie level.  Individuals should always follow food safety recommendations when preparing and eating foods (Sizer & Whitney, 2012). 

References:

Sizer, F. & Whitney, E. (2012).  Nutrition: Concepts and Controversies, MyPlate Update (12th ed.).  Mason, OH: Cengage Learning.

Slavin, J. (2012). Beverages and body weight: challenges in the evidence-based review process of the Carbohydrate Subcommittee from the 2010 Dietary Guidelines Advisory Committee. Nutrition Reviews, 70S111-20. doi:http://dx.doi.org.proxy-library.ashford.edu/10.1111/j.1753-4887.2012.00537.x

Characteristics of a Healthy Diet

 

Characteristics of a healthy diet

A nutritious diet has five characteristics; first is adequacy where "the foods provide enough of each essential nutrient, fiber, and energy" (Sizer & Whitney, 2012, p. 10).  The second characteristic is balance where "the choices do not overemphasize one nutrient or food type at the expense of another" (Sizer & Whitney, 2012, p. 10).  Calorie control is the third characteristic where "the foods provide the amount of energy you need to maintain appropriate weight-not more, not less" (Sizer & Whitney, 2012, p. 10).  The fourth characteristic is moderation and occurs when "the foods do not provide excess fat, salt, sugar, or other unwanted constituents" (Sizer & Whitney, 2012, p. 10).  Finally, the fifth characteristic is variety where "the foods chosen differ from one day to the next" (Sizer & Whitney, 2012, p. 10).

A healthy diet should include whole foods such as: fruits, vegetables, poultry, fish, and nuts; low-fat dairy products such as: low fat milk, yogurt, and cottage cheese; and whole grains such as: breads, pastas, oatmeal and quinoa.  Consuming adequate amounts of water is also very important to make sure that the body is hydrated. 

Food portions should be within the recommended daily food allowances, and there are numerous tools and tips that one can follow to ensure that they are eating the right portions of food.  Food diaries are a great way to ensure that you are consuming a variety of different foods in your diet and serve as an accountability tool to reduce intake of unhealthy foods.  Other portion control tips include eating on smaller plates, taking more time to chew food, comparing meat ounces to playing cards, and understanding the information on nutrition labels. 

Challenges associated with choosing the right foods

There are many challenges associated with making the right food choices.  A lack of nutritional education, busy lifestyles, and the abundance of fast and processed foods are just a few challenges that many Americans face.  Many Americans feel that they are eating healthy, when in fact they are not; processed food items typically showcase misleading health statements on their packages and can confuse or trick consumers.  Americans may understand that fast food is not optimal, but understanding exactly what the ingredients are within the food may deter consumers from choosing it as a meal option.  Furthermore, Americans may be confused on how to read nutritional labels, including the serving size and ingredients.  Many of the processed foods that are readily available at the supermarket today contain artificial ingredients which make planning a healthy meal very difficult (Sizer & Whitney, 2012).  Healthy eating habits are not culturally supported, and many Americans are actually encouraged to eat more at restaurants as the serving size of entrées have increased significantly over the last decade. 

In order to be healthy, you have to choose it, it is not simply something that just happens.  An individual needs to understand what specific challenges affect their eating habits and actively seek solutions to these problems.  For example, if you have a busy lifestyle, shopping ahead of time and planning meal options for the week can be a doable solution to maintain a healthy diet.  Americans should seek to educate themselves about the quality of food that they are consuming, and the health risks associated with fast and processed foods.  If shopping at the grocery store is overwhelming, a consumer can stay on the outer skirts of the grocery isles; the fruits and vegetables are typically located on one side of the grocery store, while whole grains are on the opposite side and low-fat dairy and fish and poultry products can be found on the back isle. 

For the healthy conscious person, sifting through all of the available information on what is healthy can be confusing; many fad diets (such as Adkins) can misinform consumers which can be "confusing or contradictory" (Hackett, 2012).  An important part of creating a healthy society is that health messages are "clear and consistent" and a study by the Institute of Grocery Distribution's Industry Nutrition Strategy Group suggests that these messages should be sent out by the government (Hackett, 2012).  The messages that are sent out to consumers through business should be "relevant, appropriate, and consistent with the Government's messages" so that consumers have a higher knowledge and awareness on the aspects that constitute a healthy lifestyle  (Hackett, 2012). 

With the current obesity epidemic that plagues our country, government involvement is absolutely necessary at this point.  A clear message needs to be communicated to consumers and Americans should better understand what a healthy diet looks like. 

Factors that drive our food choices

There are many factors that influence food choices; each day consumers choose what to eat, how to eat it, and with who to eat.  Consumers use on sociological, psychological, philosophical, and physical avenues to make decisions about food, and can have a large impact on the diet of an individual (Sizer & Whitney, 2012).  There are many cultural and social meanings that are attached to food, and sharing ethnic food is an avenue that individual's use to share their culture (Sizer & Whitney, 2012).  On the other hand, the convenience of food is a high priority for many Americans, and many individuals spend the majority of their money on easy to prepare or fast food (Sizer & Whitney, 2012).  Other factors that drive food choices include: "advertising, availability, cost, emotional comfort, habit, personal preference, positive or negative associations, region of the country, social pressure, values or beliefs, weight, and nutrition and health benefits" (Sizer & Whitney, 2012). 

References:

Hackett, R. R. (2012). The IGD Best Practice Guide to communicating to consumers about a healthy, balanced diet. Nutrition Bulletin, 37(1), 67-71. doi:http://dx.doi.org.proxy-library.ashford.edu/10.1111/j.1467-3010.2011.01944.x

Sizer, F. & Whitney, E. (2012).  Nutrition: Concepts and Controversies, MyPlate Update (12th ed.).  Mason, OH: Cengage Learning.