Lifespan Nutritional Requirements

               Nutritional requirements will change through the course of one’s life. The main stages of life are fetal, childhood, adolescence, and adulthood. The fetus is completely dependent on the mother for nutrition. First, a pregnant woman should add 340 calories to their diet after the first trimester. In addition, folate is needed prevent certain birth defects and increase blood volume. Vitamin D and calcium are needed for building the skeleton. A deficiency in calcium or vitamin can lead to abnormal fetal bone development. During infancy, vitamin D is usually supplied to the infant in formula since breast milk does not offer a sufficient supply. Breast feeding is superior to any other type of feeding for an infant. Infants who are breast-fed have a lower risk of developing infection and have better neurodevelopment. In addition, infants being breast-fed are more protected against disease and developing allergies (Bahl, 2008).

             After the first year of life, the growth rate greatly reduces. A child at one year of age requires 800 calories. At the age of six, a child requires 1,600 calories. Since a one year old’s brain is large relative to the size of the body, the glucose requirement is equal to that of an adult. More important now than ever before, controlling fat intake is critical. Fat is necessary to prevent disease and provide energy for growth; however, an abundance of fat can lead to obesity, which can lead to numerous chronic diseases. Iron is also critical for children. Iron deficiency if prevalent in U.S. and Canadian toddlers. Iron is required for creating new red blood cells and brain development. Sine breast milk is high in iron, it is difficult to replace when children are weaned off breast milk (Sizer & Whitney, 2012).

            As adulthood approaches, it is important to monitor one’s diet to ensure all nutrients are being consumed without overeating. Carbohydrates and fiber are need for brain function. Protein is needed for energy. Again, vitamin D and iron remains essential. In adults, vitamin D deficiency has been linked to hypertension and cancers. Iron deficiency can lead to decreased appetite and chronic blood loss from developing ulcers and hemorrhoids (Sizer & Whitney, 2012).

Bahl, R. (2008). Issues in nutrient supplementation of breast-milk fed low birth weight infants. Indian Journal of Medical Research, 128(2), 104-6. Retrieved from http://search.proquest.com/docview/195981883?accountid=32521

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

The role of diet in preventing underweight, underweight, and obesity

           Diet plays a key role in preventing underweight, overweight, and obesity. The key role that diet plays in managing a healthy body weight is eating foods that will provide the daily requirements of vitamins, minerals, and nutrients without out exceeding the caloric needs. Discerning if one is overweight, underweight, or obese is typically defined by one’s body mass index (BMI). BMI is a formula that uses one’s height and weight to determine the health risk of a person. Underweight is defined as a BMI of less than 18. A BMI between 25 and 29,9 classifies one as overweight. A BMI of over 30 is obese. BMI is not always a good indicator of health risks because it does not take in to account muscle. For example, athletes may have a high BMI because they weigh more than average people due to their advanced musculature.
http://www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm

Exercise alone is not enough to maintain or reduce body weight. Increased physical activity and diet must be combined in order to lose weight. Studies show that an increase in energy output due to exercise is immediately followed by an equivalent caloric intake (Caudwell, Hopkins, King, Stubbs, & Blundell, 2009). In my case, guilty as charged. I exercise rigorously five days each week for 45 minutes to an hour. Approximately 20 minutes after I am finished exercising, I am starving. It takes self-control to limit my consumption.

The 2010 dietary guidelines recommend focusing on the total number of calories consumed. This will prevent underweight, overweight, and obesity. Next, monitor your food intake by being aware of how much you eat or drink. Reading the nutrition labels and monitoring your weight are good ways to keep you on the right track. Next, try to order or prepare small portions of food and beverages. Lastly, eat breakfast. Breakfast is the most important meal of the day. Not eating breakfast is associated with excess body fat, while eating breakfast is associated with weight loss and improved nutrient take (United States Department of Agriculture & Department of Health and Human Services, 2010).

 

Caudwell, P., Hopkins, M., King, N. A., Stubbs, R. J., & Blundell, J. E. (2009). Exercise alone is not enough: Weight loss also needs a healthy (mediterranean) diet? Public Health Nutrition, 12(9), 1663-6. doi:http://dx.doi.org/10.1017/S1368980009990528

United States Department of Agriculture, & Department of Health and Human Services. (2010, 

               December). 2010 Dietary Guidelines. Retrieved August 23, 2013, from 2010 Dietary Guidelines  website: http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/PolicyDoc.pdf

Fats, Protein, Carbohydrates, and Digestion

Certain digestive organs release digestive juices necessary for digestion. These digestive juices contain enzymes that break down nutrients in to their component parts, when they can be used. The salivary glands, stomach, pancreas, liver, and small intestine all release digestive juices. Carbohydrase is an enzyme that breaks down carbohydrates, lipase, is an enzyme that breaks down fat, and protease is an enzyme that breaks down protein.

When carbohydrate rich foods, such as breads, pastas, and potatoes, are consumed are first eaten, the salivary glands in the mouth will secrete saliva to help moisten and lubricate the food. The saliva contains an enzyme that will initiate digestion of the carbohydrate. Next, digestion continues in the upper storage area of the stomach. When the carbohydrates move to the lower area of the stomach, they are mixed with hydrochloric acid and another enzyme in the stomach juices that stop the digestion. Next, the pancreas will produce and release a carbohydrate-digesting enzyme in to the small intestine. The lining of the intestine contains enzymes on the surface that will break down sugar and starch fragments in to simple sugars, which are absorbed. Any undigested carbohydrates reach the large intestine and are broken down further by intestinal bacteria.

http://goodcarbs.org/

Fat is digested in a manner different from that of carbohydrates. First, fat-rich foods are mixed in your mouth with saliva. The tongue produces small amounts of a fat-digesting enzyme that begins the digestive process. This enzyme is very helpful in breaking down milk fat and is stable at low ph. Next, fat will rise from the stomach fluid and will float. Fat is the last to leave the stomach. The liver will secrete bile, which is stored in the gall bladder. The bile emulsifies fat and gets it ready for enzymes. The pancreas produces fat digesting enzymes and releases them in to the small intestine to split fats in to fatty acids, where they are absorbed. Some fatty materials are not absorbed and are carried out of the body with other wastes (Sizer & Whitney, 2012).

Digestion of protein also begins in the mouth. Protein-rich food is crushed during chewing and is mixed with saliva. Next, the protein-rich food is transported to the stomach, where it is mixed hydrochloric acid, where the protein strands are uncoiled. When this occurs, the stomach will release a protein digesting enzyme. This enzyme will break down the protein strands into small fragments. Next, enzymes from the small intestine and pancreas will take these smaller protein fragments and break them down in to even smaller fragments or amino acids. The enzyme on the intestinal lining will also break down protein fragments in to amino acids, which are then absorbed. The large intestine will carry any undigested protein out of the body; however, most protein is digested and absorbed (Sizer & Whitney, 2012).

I have just explained how components vital in creating energy are digested and absorbed by the human body. Fats is necessary to supply nutrients to the body. On average, most people require twenty-percent of their daily energy to come from unsaturated fat. There are three types of fatty acids: saturated fats or trans-fats, monounsaturated fats, and polyunsaturated fats. Saturated fats and trans-fats should be limited and replaced with polyunsaturated and monounsaturated fats. Fish and vegetable oils are rich in polyunsaturated fats. Olive oil and canola oil are examples of oils high in monounsaturated fat. The 2010 dietary guidelines offers suggestions for reducing trans-fats and other saturated fats from your diet and replacing them with polyunsaturated and monounsaturated fats. For example, replacing meat with seafood or buying fat-free milk.

Lastly, fiber is a critical component to one’s diet. Many carbohydrate rich foods are also rich in fiber. Whole grains, vegetables, legumes, and fruits are examples of fiber-rich foods. Fiber promotes normal blood cholesterol, normal blood pressure, modulation of blood glucose, healthy bowel function, and promotes healthy body weight.  The average intake of fiber for people in the United Stated is less than half of the daily-recommended intake. Many argue that this is a major factor in the rising obesity epidemic in America (Slavin, 2005).

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

Slavin, J. L. (2005). Dietary fiber and body weight. Nutrition, 21(3), 411-8. doi:http://dx.doi.org/10.1016/j.nut.2004.08.018

2010 Dietary Guidelines for Americans

               Since 1980, the United States Department of Agriculture (UDSA) and Department of Health and Human Services have provided dietary guidelines that are designed to help people ages two and over make informed decisions regarding diet and physical activity. These guidelines are more important now than ever before. According the United States Department of Agriculture and Department of Health and Human Services (2010), seventy-two percent of men and sixty-four percent of women are either overweight or obese. Obesity in itself is a chronic disease. Obesity is associated with morbidity and mortality as well as coronary artery disease, type II diabetes, hypertension, and dyslipidemia. Other health problems linked to obesity include sleep apnea, stroke, respiratory problems, osteoarthritis, and gall bladder disease (Rippe, Crossley, & Ringer, 1998).

http://www.cnpp.usda.gov/dietaryguidelines.htm   

            There are four key recommendations that are highlighted in the 2010 dietary guidelines. The first is balancing calories to manage weight. Controlling total caloric intake will aid in managing body weight. Those who are overweight or obese should consume fewer calories than recommended for their age and gender. Furthermore, increasing physical activity increases the calories converted into energy and reduces the need to store fat for later use (USDA & HHS, 2010).

            The 2010 dietary guidelines recommends reducing certain components from your diet. First, less than ten percent of calories consumed each day should come from saturated fatty acids. Instead, the saturated fatty acids should be replaced by monounsaturated and polyunsaturated fatty acids. In addition, dietary cholesterol should be limited to less than 300 milligrams per days. Sodium should also be limited to less than 2,300 milligrams per day. People over fifty-one, are African-American, who have hypertension, diabetes, or chronic kidney disease, 1,500 milligrams of sodium is recommended. Other considerations include limiting cholesterol to less than 300 milligrams per day, limiting all forms of trans-fats, refined grains, and foods with added sugars and solid fats (USDA & HHS, 2010). 

            The dietary guidelines also recommend increasing certain nutrients and foods. First, increase fruits and vegetables. A variety of dark-green, red and orange vegetables, beans and peas should also be included in every diet. Next, be sure to make room for fat-free or low-fat milk products such as yogurt, milk, and cheese. Increase foods high in protein, including lean meat, poultry, eggs, beans, and peas. Lastly, the USDA and HHS recommend to replace certain meats and poultry with seafood (USDA & HHS, 2010).

            Last and certainly not least is building a healthy eating pattern. This will help sustain a healthy lifestyle. Think about what you eat. Account for all food and beverages consumed each day. Do not forget to follow food safety recommendation when preparing and eating foods in order to reduce your risk of contracting foodborne illnesses. You can be your own worst enemy or your own best friend.

Rippe, J. M., Crossley, S., & Ringer, R. (1998). Obesity as a chronic disease: Modern medical and lifestyle management. American Dietetic Association.Journal of the American Dietetic Association, , S9-15. Retrieved from http://search.proquest.com/docview/218392019?accountid=32521

United States Department of Agriculture, & Department of Health and Human Services. (2010, 

               December). 2010 Dietary Guidelines. Retrieved August 23, 2013, from 2010 Dietary Guidelines  

               website: http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/PolicyDoc.pdf

Factors that drive our food choices.

There are numerous factors that drive our food choices, good and bad. One factor is advertising, and not just commercials. Driving down the highway you will see billboards with pictures of giant hamburgers and french fries. Not to mention, cable channels devoted to food, such as Food Network. If you were not hungry before watching an episode of Diners, Drive-Ins, and Dives, you sure will be afterwards.

 

Cost is another major factor that drives our food choices. Many times, the cheaper foods are the processed foods packed with calories and fat. Healthy fruits and vegetables can be costly. This is a major driver to the increased obesity rate in homes with a low socioeconomic status. Low socioeconomic households consume fewer fruits, vegetables, whole grains, low-fat milk , and lean meats than households in a higher socioeconomic status. Children between the ages of 15 and 17 in low-income households are overweight at a rate 50% higher than children of the same age group in higher income households are (Larson & Story, 2009).  Social pressure is also a major factor in our food choices. Your place of employment can surround you by unhealthy foods in their vending machines, potlucks, or by serving lunch for meetings. In many of these cases, healthy foods are not always provided.

There are factors that drive positive food choices as well. Your current body weight may also drive your food choices. Some people eat foods that they know will help them either reduce or maintain their body weight. If someone is trying to lose weight, they will be more likely to choose lean foods that are high in protein and low in saturated fats, such as salmon, chicken, or egg whites.   In addition, the nutritional and health benefits of some foods may also cause people to choose to eat certain foods. Certain fruits and vegetables, such as avocados and spinach can be very nutrient dense.

Larson, Nicole, PhD,M.P.H., R.D., & Story, Mary,PhD., R.D. (2009). A review of environmental influences on food choices. Annals of Behavioral Medicine, 38, 56-73. doi:http://dx.doi.org/10.1007/s12160-009-9120-9

The characteristics of a healthy diet and the challenge associated with choosing the right foods

A healthy diet consists of four major components. The first of which is balancing calories to maintain a healthy bodyweight. The second is reducing sodium, saturated and trans-fatty acids, cholesterol, solid fats, added sugars, refined grain products, and alcoholic beverages.  The third element to a healthy diet is to increase fruits, vegetables, whole grains, low-fat milk products, and protein foods to your meals. Lastly, make sure you create a healthy eating pattern that includes the necessary energy and nutrients needed for you to maintain a healthy body.

Choosing the correct foods can be easier said than done.   Balancing calories is not just about trying to consume 2,000 or less calories each day. This objective also includes increasing physical activities. If you are already overweight, the goal is to consume fewer calories than what is consumed. Let us look at sugary soft drinks. Approximately sixty percent of Americans consume at least one sugary drink per day (Lumpkin, 2013). One twelve-ounce can of Coca Cola contains 140 calories. Imagine what a 7-Eleven 32 ounce Big Gulp can do to a diet. One 16-ounce bottle of soda is close to ten percent of the total calories one should consume in a day.

In addition to soda, fast food is another enemy of a healthy diet. A staggering twenty-five percent of Americans eat fast-food everyday (Lumpkin, 2013). Suppose you order a Big Mac, medium fries, and a medium Coke from McDonalds for lunch. A Big Mac has 540 calories, a medium order of fries has 380 calories, and a medium 16-ounce coke has 150 calories. This combination falls in the middle of the McDonalds menu for calorie content at 1,070 calories and 48 grams of fat. For a standard 2,000 calories diet, it does not leave much room for a breakfast, snack, and dinner.

http://www.fastfood.com/nutrition/index.php?rest=McDonalds

I have just mentioned an example of a bad diet plan; here are the keys to a good diet plan. First, try to eat a variety of dark-green, red, and orange vegetables. Secondly, replace refined grains with whole grains. In addition, increase your intake of low-fat milk and milk products such as milk, yogurt, cheese, and fortified milk products. Choosing a variety of protein foods can also create a healthier diet. Choose foods, such as seafood, lean meat, poultry, eggs, bean, peas, soy products, unsalted nuts, and seeds. Seafood is preferred over other protein sources of meat and poultry. Lastly, choose foods that are high in potassium, dietary fiber, calcium, and vitamin D. These nutrients can be found in vegetables, fruits, whole, grains, and milk products (United States Department of Agriculture & Department of Health and Human Services, 2010).

 

 

Lumpkin, A. (2013). Scaling adult obesity. Phi Kappa Phi Forum, 93(1), 25. Retrieved from http://search.proquest.com/docview/1318533391?accountid=32521

            United States Department of Agriculture, & Department of Health and Human Services. (2010, 

December). 2010 Dietary Guidelines. Retrieved August 23, 2013, from 2010 Dietary Guidelines  website: http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/PolicyDoc.pdf

 

 

Link between Disease and Nutrition

 Unless you have lived beneath a rock for the last decade, you should be well aware of the strong link between what we eat and how healthier we are. We are what we eat; therefore, if we eat healthy, we are healthy. The contrary is also true; if we eat unhealthy, we are unhealthy. Our diet is the third most influential lifestyle choice on our health, next to tobacco and alcohol use. The important part of lifestyle choices is that they are choices. We choose what we eat. One argument is that eating healthy is too expensive. This is not always the case. Fruits and vegetable are available to us at a low cost. According to the USDA, the least expensive fruits and vegetables are potatoes, lettuce, eggplant, greens, summer squash, carrots, tomatillos,watermelon, bananas, apples, pears, pineapples, and peaches. The USDA has created a sample menu to help people eat healthy. Click on the link below.

http://www.choosemyplate.gov/food-groups/downloads/Sample_Menus-2000Cals-DG2010.pdf

            Eating unhealthy can have dire consequences. Of the ten leading causes of death in the United States, four of them can be linked directly to poor nutrition. These include the number one cause; heart disease, followed by cancers, strokes, and diabetes mellitus (Sizer & Whitney, 2012). More specifically, the cancers link to poor nutrition are stomach cancer, colon cancer, pancreatic cancer, prostate, ovary, and endometrium (Weisburger, 1997). Be especially careful when adding n-6 polyunsaturated fats to your diet. It has been recommend to replace saturated fats with polyunsaturated fats; however, some show a high incident rate of colon, pancreas, and breast cancer by forty percent increase of these fats (Weisburger, 1997) These fats can be found in sunflower oil, corn oil, animal fats, and whole grain bread.

            Lastly, malnutrition has many negatives affects on your body. Malnutrition occurs when your body is deficiency of energy or nutrient intake. Malnutrition weakens your body’s immune response, which make you more susceptible to illness and injury. In addition, malnutrition causes your skin to become thinner (Sizer & Whitney, 2012). Following the 2010 Dietary Guidelines is a great source to help avoid deficiencies in vitamin, minerals, and nutrients that can lead to malnutrition as well as combating chronic diseases.

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

Weisburger, J. H. (1997). Dietary fat and risk of chronic disease: Mechanistic insights from experimental studies. American Dietetic Association.Journal of the American Dietetic Association, 97(7), S16-23. Retrieved from http://search.proquest.com/docview/218390661?accountid=32521