Chapter 11: Nutrition
KEY CONCEPTS
Nutrition Metabolism Calories BMR Carbohydrates Fiber Fats Proteins Vitamins Minerals Water Choose My Plate Dietary Guidelines Malnutrition Deficiency Body Composition Reducing Weight Special Diets Food Additives Nutrition Labels
11.1 BASIC NUTRITIONAL NEEDS
When it comes to food, we find that the world of
nutrition can be a very confusing grey area full of
conflicting rules, recommendations, trends and fads.
What’s the next big diet craze and will it get me to the
fitness level I seek in a short amount of time? The
truth is, if we viewed food as fuel, rather than fun,
chances are we would make smarter and healthier
choices that would lead to a pattern of healthy eating
for a lifetime. It is much easier said and done. Food
is fuel! It is literally converted to energy within the
body. The food we choose to fuel our body with can
affect how we feel, how we look and our level of
physical and mental performance.
The human body requires over 40 specific nutrients to perform at peak levels of functioning.
A nutrient is a substance that the body requires in order to obtain energy, promote growth,
or repair body tissues. Food provides the body with energy. Energy is required in order for
involuntary functions to occur, along with voluntary functions such as running, studying,
writing, cooking, even sleeping. Our bodies will use the food we provide it with and break it
down into individual nutrients. This process of breaking down food through a chemical
reaction is called metabolism. *www.returntohealth.net
FOOD AND ENERGY
Different foods have a different potential for energy. Energy is measured in calories. A
calorie is “a unit of heat used to indicate the amount of energy that foods will produce in the
human body.” The more calories a food item has, the more energy it contains. The caloric
value of different foods may vary greatly. Also, the caloric needs of an individual may vary
based on age, size, gender and activity level. Most of a person’s daily consumed calories
should be used to maintain one’s basal metabolic rate, or the rate in which a person burns
calories throughout the day for all involuntary life functions. Additional calories are needed
throughout the day to provide the body with energy for all voluntary activities. The intensity
of the activity will dictate the need for extra calories.
THE SIX CLASSES OF NUTRIENTS
There are six main classes of nutrients in which the 40 necessary nutrients can be
categorized. Carbohydrates, fats and proteins are all energy providing nutrients.
Because these three nutrients provide energy, they all have calories. Carbohydrates and
proteins contain four calories per gram. If a food item were to have 24 grams of
carbohydrates that would translate into 96 carbohydrate calories. Fat has nine calories per
gram, therefore more than twice the amount of calories per unit. If a food product were to
have 9 grams of fat, it would have 81 fat calories. Alcohol does have calories per gram as
well, but alcohol is not considered a nutrient. The remaining three nutrients do not provide
the body with direct energy but are essential the vital functions of the body. They are
vitamins, minerals and water.
Carbohydrates
Carbohydrates are nutrients made from carbon, hydrogen and oxygen. They are the central
nervous system’s main source of energy. Carbohydrates can be found in foods such as fruits,
vegetables and grain products like bread and cereal. Carbohydrates can be broken down
into two main types: simple and complex carbohydrates. Simple carbs are made up of
single sugars, like glucose. Glucose is the main provider of energy of the cells of the body.
Other sugars include fructose, lactose, sucrose and maltose. Sugars that occur naturally
within a food item, such as those in fruits, are the preferred and healthier sources of energy.
Products, in which sugars are added, like candy, baked goods and soda, are considered
unhealthy sources of sugar and should be avoided.
Complex carbs are chains of single sugars linked together. Starch is one of the main forms of
complex carbohydrate. Rice, cereals, and whole grain breads are all sources of starch. Some
plant foods, such as potatoes, are also considered a starch. The body will metabolize the long
chains of sugars found in starches. It will break the chains down into simple sugars that can
then be absorbed into the bloodstream and used by the body. After eating a meal, the body
converts all sugars into glucose. The glucose that is needed for immediate use will be
absorbed by individual cells and used for energy. Extra glucose will be converted into
glycogen and store for later use. When the body needs to call upon its stored glycogen for
energy, it will convert the glycogen back into glucose. Not all glucose can be converted to
glycogen and stored. If there is an overconsumption of glucose, in other words, an
overconsumption of carbohydrates (simple and complex), the excess carbohydrates are
stored as fat instead. This fat can later be used for energy, but it is not converted back into
glucose for energy. Fat is more difficult to use and burn than carbohydrates.
It is recommended that carbohydrates make up a large portion of an active and growing
person’s diet, however all carbohydrates are not considered equal. The type of carbohydrate
plays an important role in the rate of digestion and release of sugar into the bloodstream.
There has been a great deal of focus placed on using fruits and vegetables as the main source
of carbohydrates and limiting grains more. When choosing grains, they should be whole.
These whole grains, such as brown rice, whole grain bread, and whole wheat pasta, will
provide the body with ample fiber. Fiber is not exactly a nutrient, but is essential for proper
digestion and waste removal. It also has been linked to a reduction in risk for heart disease
and certain types of cancer. Whole grain foods that are higher in fiber tend to digest slower,
keeping you fuller longer and preventing blood sugar levels from rising at a rapid rate.
Consistently high levels of sugar in the bloodstream have been linked to adult onset diabetes.
People who tend to have a diet higher in fiber also have a lower risk for obesity.
Fats
As mentioned earlier, ounce for ounce fat has more than twice as many calories that
carbohydrates and proteins. Fats are also made up of carbon, hydrogen and oxygen, but in
varied amounts. Fat is an energy providing nutrient and is a necessary part of the human
diet. Years ago, people began a trend of eliminating all fats from their diet in an attempt to
lose weight. Over the years, we came to find that there are a number of different types of fat,
and not all of them are bad. Some types of fat actually have many health benefits and should
make up 30% or less of the human diet. Fat is needed to help absorb vitamins. It also helps
to slow down digestion, therefore keeping the blood sugar
levels lower. Fat lends to the feeling of fullness after a meal,
offering a longer feeling of satisfaction. It also provides the
body with essential fatty acids- the omega 3 and 6 fats.
Fats are made up of fatty acids, which come in two forms:
saturated and unsaturated fats. A saturated fat is one that
occurs naturally in animal cells. All food that come from animal
flesh or an animal bi-product contains some form of saturated
fat. The amount of saturated fat may vary from product to product. A four-ounce piece of
flank steak contains roughly 4 grams of saturated fat, while a four once piece of chicken
breast contains .5 grams. Eating some saturated fat is necessary within the diet; however,
the total saturated fat consumption should be limited to 10% of the total diet, or no more
than 30% of the total fat intake. To lower your intake of saturated fats, choose leaner meats,
low fat dairy products, and minimized baked goods. Packaged foods will list the saturated
fat content on the fact label.
Unsaturated fats can be further broken down into two types: mono and polyunsaturated fats.
Monounsaturated fats include nuts, olive oil, canola oil, olives and avocados.
Polyunsaturated fats can be found in seafood, sunflower oil and corn oils. The omega 3 and
6 fats are polyunsaturated fats. To obtain a healthy amount of unsaturated fat to your diet,
add nuts like walnuts and almonds, eat fish at least once a week, a cook with canola or other
oils.
Trans fat, which is a partially hydrogenated fat, is actually worse for the human diet than
saturated fat and should be completely avoided if possible. Trans fat has no health benefit
and has been directly connected to an increase of bad cholesterol in the body. While some
trans fat does occur naturally in some meat and dairy products, much of the trans fat we
ingest is artificial and comes from foods that contain partially hydrogenated oil and is formed
when hydrogen is added to liquid oil turning it into solid fat. Often food manufacturers use
artificial trans fat in food products because it is inexpensive and it increases the food’s shelf
life, stability, and texture. In recent years, trans fat intake has drastically decreased due to a
greater awareness of the adverse health effects and the government restriction of its use in
restaurants. Companies are mandated to list trans fat of a nutrition fact label if the product
they make contains .5 gram or more trans fat per serving. Cakes, cookies, pies, coffee
creamers and margarines are a few of the many foods that may contain trans fat.
Cholesterol
Cholesterol is a part of the fat class of nutrients. It is a waxy, fat-like substance that is
naturally found in animal cells. Cholesterol is not present in plant
cells. Steak, chicken, eggs, milk, and cheese all naturally have
cholesterol because they contain animal cells. The human body
does require a minimal amount of cholesterol which is used for
various body functions. However, a large intake of animal
products will increase the level of cholesterol and the body and
may contribute to the risk of heart disease. By keeping an eye on
your saturated fat intake, you will also be able to control your
cholesterol intake as well. Nutritionists recommend that
cholesterol intake stay below 300 milligrams daily.
Protein
Proteins are literally the building blocks of life. They are a necessary part of the human diet because they help to rebuild and repair cells, promote growth, and maintain body tissue. They are also needed to manufacture enzymes which aid many chemical reactions within the body, such as digestion. Protein is similar to carbohydrates and fats in that it is made from carbon, hydrogen and oxygen. Protein differs in that it also contains nitrogen. Like carbs and fats, protein also provides the body with energy. Proteins are made up of long chains of smaller “links” known as amino acids. These amino acids are the organic compounds that work throughout the body on the various tasks mentioned previously. Amino acids are
classified into three groups: essential amino acids, non-essential amino acids and conditional amino acids. An essential amino acid cannot be made by the body and therefore needs to be taken in as part of a regular diet. The body cannot store amino acids and unused amino acids are discarded if they are not immediately needed. There are nine essential amino acids. There are eleven non-essential amino acids that the body can make when healthy.
Conditional amino acids are usually not essential, but during times of stress and illness may not be able to be manufactured by the body. Protein comes from animal sources- red meat, chicken, fish, pork, eggs, milk and other dairy products. Most of these sources are considered complete because they contain many if not all of the essential amino acids. Other protein sources that are considered plant foods, like beans and nuts, are not complete. Vegetarians and vegan, who restrict meat and/or animal products, must obtain essential amino acids from other sources. A lack of essential amino acids in the diet could lead to health problems. Growing teenagers need to ensure that their diet is full of lean protein, as they are still in the middle of their growing years. It is recommended that teenagers and adults have a diet made up of about 30% protein. Remember to choose lean meats and lower fat dairy products to reduce the fat intake with your protein. High fat proteins contribute to the risk of heart disease and the possibility of increased cholesterol levels.
Vitamins
Vitamins are not energy providing nutrients are essential because they assist in many of the chemical reactions in the body. Vitamins are broken down into two groups: fat and water soluble vitamins. The fat soluble vitamins, A, D, E, and K, can be dissolved and stored in the body’s fat. The water soluble vitamins, B and C, cannot be stored because they are dissolved by water and therefore get flushed from the body if not used. Refer to the chart below for information on each specific vitamin, the common food sources, main functions of the vitamin in the body, and the effects of a vitamin deficiency. A deficiency occurs when a person does not take in or properly utilize a specific nutrient. If a person follows a nutritious diet with a wide variety of foods, chances are they will not suffer from a nutrient deficiency. However, an unhealthy diet lacking in fruits and vegetables and lean proteins could lead to being deficient in a specific nutrient.
Vitamin Food Source Main Function Deficiency
A Yellow, orange and green vegetables, eggs, cheese,
milk
Aids vision, maintains healthy bones, skin, teeth
and hair
Blurred vision, dry skin, headaches, fatigue, liver
and nerve damage
D Milk, eggs, liver, manufactured by body
when exposed to sunlight
Maintains bone and teeth health by aiding calcium
absorption
Rickets in children
E Vegetables, whole grains, green leafy vegetables
Aids in the maintenance of red blood cells
Rupture of red blood cells
K Green leafy vegetables, potatoes, manufactured by
body
Aids in blood clotting Slow blood clotting or risk of hemorrhage
B
1, 2, 3, 6, 12
Folic Acid
Whole grains, eggs, meat, dark green leafy
vegetables, legumes
Aids in carb use, nervous system function, energy, metabolism, formation of
red blood cells
Fatigue, anemia, nervous system damage, skin
disorders
C Citrus fruits, green vegetables, melons, potatoes, tomatoes
Immune system, resistance to infections, aids in bone, teeth and skin formation
Scurvy- bleeding gums, loose teeth and wounds
that do not heal
A special category of vitamins, called antioxidants, help to fight free radicals in the body. A free radical is a compound that causes cell damage in the body. Vitamin C and Vitamin E are both considered antioxidants for their ability to neutralize free radicals, preventing them from doing further damage. High levels of free radicals in the body are associated with over 1,000 diseases, cancer being the most prevalent. It is impossible to completely avoid free radicals from entering the body. A diet rich in antioxidants will help to fight exposure that cannot be avoided. Smoking, sun damage, pesticides, and x-rays can also contribute to free radicals in the body, but these behaviors can also be avoided.
Minerals
Minerals are compounds naturally occurring within the Earth’s rocks and soil. When plants
grow from the Earth’s surface, these plants absorb the minerals from the Earth. Animals can
obtain these nutrients from eating the plants as food. So humans can consume important
minerals by eating animal products and certain fruits and vegetables. There are over 20
different minerals, but some of them play a much more significant role than others. There is
a significant need for calcium, sodium, potassium, magnesium and phosphorus in the body.
Other minerals needed include iron, zinc and fluorine. Some minerals, like calcium, are a
particular concern in the United States. It is the most abundant mineral in the body, yet in
our country we find that our youth is lacking in its intake. A lack of calcium in the diet is
associated with an increased risk for osteoporosis. Because 99% of the body’s calcium is
found within the bones and teeth, a lack of calcium can cause a weakening of these structures
overtime. Humans reach their peak bone density by age 30. Up until that age, the bones
continuously absorb calcium taken in through the diet. After age 30, it is still imperative to
take in enough calcium in order to maintain bone density. By age 50, the bones begin to
release calcium and begin to weaken. The stronger and denser the bones are going into the
middle age stage of life, the lower the risk of developing osteoporosis. Calcium rich foods
include, milk, cheese, yogurt, and dark greens like broccoli. These foods should be taken in
as a regular part of the diet, especially during the younger years.
Supplements can’t help to increase bone density, but they can
help to maintain the density that already exists. Another
mineral of concern is iron. Iron is necessary for healthy red
blood cells. Iron is found in all cells as part of the protein
hemoglobin and carries oxygen from our lungs throughout our
bodies. Having too little hemoglobin can lead to a deficiency
called anemia. Iron also helps our muscles store and use
oxygen. According to the CDC, iron is the most common mineral
deficiency in the United States. A major concern with iron deficiency is fatigue due to a lower
supply of oxygen rich blood. Infants are at risk for motor function and mental function delays
due to a lack of iron. Iron rich foods need to be a regular part of a child and adult’s diet.
These foods include lean beef, seafood, dark leafy greens and beans. In contrast with calcium
and iron, it is also possible to overdose on specific minerals for an adverse effect. One
example is the high intake of sodium. High levels of sodium intake have been linked with
high blood pressure and an increased risk for heart disease. This chart outlines a few of the
more commonly needed minerals and the needs associated with them.
Mineral Food Source Main Function Deficiency
Calcium Milk and dairy, dark green leafy vegetables,
legumes
Helps build and maintain bones and
teeth, nerve and muscle function
Rickets in children, osteoporosis in adults
Phosphorus Meat, eggs, fish, poultry, dairy
Energy metabolism, builds and maintains
bones and teeth
Weakness and pain
Magnesium Dark green leafy vegetables, nuts, whole
grains
Energy metabolism, muscle contraction,
builds and maintains bones and teeth
Weakness and mental disorders
Sodium Table salt, processed food,
Helps maintain water balance
Muscle cramps
Potassium Vegetables, fruit, meat, fish, poultry
Helps make protein and maintain water balance,
heart and nervous system function
Muscular weakness, confusion, abnormal
heart function
Iron Red meats, seafood, green leafy vegetables,
fortified cereals
Part of red blood cells, helps in energy
metabolism
Anemia (fatigue, shortness of breath)
Fluoride Fish, fluoridated water Helps form strong teeth and bones
Tooth decay
Water
The human body is made up of about 65% Water. Water is not an energy providing nutrient,
but no function of the human body would operate efficiently without the presence of water.
Nearly all of the body’s chemical reactions take place in a water solution. It has specific jobs
such as regulating body temperature, cushioning joints and organs, protecting the spinal
cord, and eliminating waste through urine, sweat and bowel movements. Daily water loss
needs to be replaced on a regular basis. We should drink water throughout the day, when
we are thirsty, with our meals, and before, during and after a workout. Water contains
dissolved substances called electrolytes which help to regulate many of the cells processes.
It plays a very important role in maintaining homeostasis. A lack of water intake could
result in dehydration. Symptoms of dehydration can include dizziness, confusion, fatigue,
muscle cramping, a weakened heartbeat, dry mouth, and a lack of sweat or urine. It is
recommended to drink water continuously throughout the day and to drink before you are
thirsty. Thirst is also an indicator that the body is craving hydration. If you are experiencing
any of the mentioned symptoms and some are severe, it is imperative that you seek medical
attention immediately.
Click the link below for more information from the CDC regarding healthy hydration.
http://www.acefitness.org/fitfacts/pdfs/fitfacts/itemid_173.pdf
11.2 CHOOSE MY PLATE
Now that you have studied the six classes of nutrients and the various needs of the body, it
is necessary to learn how to effectively put this information together into a healthy eating
plan. In 2011, First Lady Michelle Obama along with the U.S. Department of Agriculture
secretary unveiled a new icon representing food and nutrition objectives for the nation. The
initiative was called “Choose My Plate” and it replaced the traditional food guide pyramid
which was first introduced in 1992. Click here
for a complete history of the U.S. Dept. of
Agriculture Food Guides
https://www.choosemyplate.gov/resources/toolkits/communicators-guide/communicators-
guide/snapshot-2015-2020-dietary-guidelines-americans
Choose My Plate is a new generation icon with the intent to prompt consumers to think
about building a healthy plate at meal times and to seek more information to help them do
that by going to ChooseMyPlate.gov. The “My Plate” icon emphasizes the fruit, vegetable,
grains, protein foods, and dairy groups. The program incorporates a user friendly website
that allows people of all age groups to follow this initiative successfully. Choose My Plate
makes the following basic recommendations:
Make half your plate fruits and vegetables. Switch to skim or 1% milk. Make at least half your grains whole. Vary your protein food choices.
Choose MY Plate also attempts to teach portion control, which is a major problem in the United States. Please click the following link to read “10 Tips to a Great Plate” for more information on starting the Choose My Plate program: https://www.choosemyplate.gov/browse-by-audience/view-all-audiences/students/teens
A FOCUS ON FRUITS AND VEGETABLES
Before Choose My Plate, there was a campaign called “Five a Day.” It was supposed to encourage consumers to eat at least five servings of fruits and vegetables daily. It was rare that a consumer would eat a portion of fruit/vegetables within a meal, so consumers were left to attempt to use their snacks to fulfill their fruit and vegetable needs. A major issue was that consumers were over-eating other foods during meal times and ignoring their needs for healthier snack in between meals. Choose My Plate chose to incorporate these servings of fruits and vegetables into every meal. Not only would a consumer achieve the proper intake of fruits and vegetables on a daily basis, but with only half a plate remaining for grains and protein, a consumer is less likely to fill up on foods that are possibly higher in calories, fat and cholesterol.
WHOLE GRAINS
Consuming whole grains as part of a healthy diet may reduce the risk of heart disease. The fiber found in whole grain foods lowers cholesterol levels in the blood. Whole grain foods take longer to breakdown and digest, giving a longer sense of satisfaction after a meal. They also slow the release of sugars into the blood stream, decreasing the risk of type II diabetes. Because of this, eating whole grains may help with weight management.
LEAN PROTEIN
While most adults take in enough protein, their protein sources could use a makeover. It is important to swap out proteins that are high in saturated fat and cholesterol for those that are leaner. One should also know that protein is not limited to meat and that there are a wide variety of choices when fulfilling one’s protein needs. Beans, nuts, eggs, and low fat dairy products can also provide ample protein.
AVOID ADDED SUGAR
While sugars that occur naturally in foods like fruits, milk and whole grains are acceptable, added sugar should be kept to a minimum. The major food and beverage sources of added sugars for Americans are:
regular soft drinks, energy drinks, and sports drinks candy cakes cookies pies and cobblers sweet rolls, pastries, and donuts fruit drinks, such as fruitades and fruit punch dairy desserts, such as ice cream
Click the following link for more information on the difference between natural and added sugar:
https://www.healthline.com/nutrition/how-much-sugar-per-day#section3
11.3 LEARNING TO READ LABELS
In order to begin to plan a healthy and well balanced diet, it is necessary to learn how to read
the nutrition facts labels on packaged food products. While it is recommended to keep the
intake of packaged and processed foods to a minimum, it is understandable that it may not
always be possible. When able to do so, choose fresh vegetables and fruits, lean and fresh
meats, and low fat dairy and grains with very little additives. An additive is a substance,
natural or artificial, that is added to a product to increase flavor and add color and texture.
Some additives are used to prevent spoilage of a product and give it a long shelf life. These
additives are called preservatives. They “preserve” the quality of the food beyond a normal
expectancy. Foods high in preservatives tend to be high in sodium, which can be determined
by reading the facts label. There are two types of nutrient additions that help to make
packaged food healthier for the consumer. The first is called fortified. If a product is
fortified with nutrients, these nutrients are added to make it more beneficial for the
consumer. For example, milk is fortified with vitamin D. It does not normally contain
vitamin D; however since vitamin D is essential in processing calcium, the two paired
together in one product give the consumer a healthy dose of both nutrients. When a product
is enriched with nutrients, vitamins and minerals that were lost during the processing of
the product are replaced. In 1942, the Enrichment Act was made to enforce the
replacement of vital nutrients into white flour products to lessen the rates of vitamin
deficiencies at the time. White bread products are now enriched with Thiamin, Riboflavin,
Niacin and Iron. In 1996, the Food and Drug Administration also added folic acid to the list
of nutrients that needed to be added to all grain products. A lack of folic acid in the diet is
related to neural tube defects during pregnancy.
THE NUTRITION FACTS LABEL
When analyzing a nutrition facts label, there are many components that will help a consumer
determine if the product is healthy and also allow a consumer to compare labels between
two or more similar products. Let’s break down the information provided for the product
below by beginning at the top of the label. First, determine the proper serving portion. For
this particular food item, a serving size is 1 and ¼ cups. If you have more of the product, you
would need to multiply the nutrition facts to match the amount of product you have eaten.
The same would be true if you had less. You would divide based on serving size. The serving
size on a label is a recommendation. It is recommended that you have 1 and ¼ cups. A new
facts label has been proposed by the Food and Drug Administration, calling for a more
realistic reflection of serving size for some products. Below the serving size, you will find
the predicted servings per container. This will allow consumers to compare cost
effectiveness for the product in comparison to another. It also helps consumers keep serving
portions within the expected parameters. The next section provides nutritional values that
fall within the separate classes of nutrients. First we are provided with total calories and the
amount of fat calories that are part of that total. Remember, it is recommended to keep total
fat intake to no more than 30% of your total calories for the day. As a general practice, you
can try to keep all individual food items to below 30% fat. This food item is about 35% fat,
so the consumer should be aware that the fat content is higher than recommended and
should perhaps lessen fat intake during another
meal that day. The label then provides the total
weight, in either grams or milligrams, for the
following nutrients: total fat, saturated and
trans fats (required), mono and
polyunsaturated fats (not required),
cholesterol, sodium, total carbohydrates, fiber,
sugar and protein. On the current food label,
Vitamins A and C and Calcium and Iron contents
are required to be labeled. However, the new
label will no longer require vitamins A and C
and will replace those listings with Vitamin D
and Potassium. The new label will also require
“added sugar” to be clearly labeled, as we have
a major concern for excessive sugar
consumption in the United States. The daily
value percentages along the right hand side
provide the consumer with information
regarding the recommended amount of a
nutrient needed each day. The daily values are
based on a 2,000 calorie diet. If a person were
to consume this product as part of a 2,000
calorie diet, they would be consuming 18% of
the total amount of fat calories that should be
consumed that day. They would be completely
fulfilling their vitamin K needs for the day. They
would also be consuming almost half of their
fiber needs for the day. The daily value percentages make it easier for consumers to
determine how healthy or unhealthy a product may be.
11.4 PLANNING A HEALTHY AND BALANCED DIET
When planning a healthy and balanced diet, there are several factors to keep in mind. First,
it is necessary to know how many calories you should consume throughout the day. Using
your basal metabolic rate and assessing your calories burned during daily activity, you can
provide yourself with a rough estimate of calories needed on a daily basis. Use the following
link to determine an estimate of your daily caloric needs:
https://www.active.com/fitness/calculators/bmr
Once your calorie needs are assessed, you can begin to build a plan centered on three
balanced meals with healthy snacks in between. First, nutritionists will agree that breakfast
is the most important meal of the day. It wakes your metabolism and starts to fuel your body
with energy to start the day. Some may go as far to say that it should be the largest meal of
the day, with lunch being medium in size, and dinner being the smallest day. Unfortunately
for many of us we follow the opposite plan: a small breakfast or no breakfast at all, a medium
lunch, and an oversized dinner. Our snacks may not be the healthiest choices either. Our
snack choices should provide us with a source of useable fuel to help keep us going until we
reach our next meal. We can choose a piece of fruit, vegetables with a low fat dip, a handful
of protein packed nuts, or even a scoop of pretzels. Any of these choices would be better
than nutrient lacking snacks such as chocolate bars, candy, French Fries and chips.
REDUCING WEIGHT SAFELY
For many adults, the motivation to begin eating healthier is connected to a weight loss goal.
Along with losing weight, the hope to lower blood pressure and cholesterol levels are also
very common. The CDC estimates that one in every three adults suffers from high blood
pressure. It is also estimated that one in three have cholesterol problems. More than two-
thirds of the adults in the United States can be considered either overweight or obese. A
person would be considered overweight if he or she is 10% above an appropriate weight
range. A person suffering from obesity is 20% or more above an appropriate weight range.
Obesity is related to a number of the leading causes of death for adults: heart disease, stroke,
type 2 diabetes and certain types of cancer. In order to break the cycle of a poor diet and
unhealthy lifestyle, a person should consider and take action on the following:
Recognize unhealthy eating patterns: Do you skip breakfast? Consume too much at
mealtimes? Overload on starches and meat rather than fruits and vegetables? Do you
choose unhealthy, high calorie snacks between meals? Are you an emotional eater, or
one that gives in to their appetite rather than eating only when experiencing real
hunger?
Plan helpful strategies to break those unhealthy patterns: Get up earlier in the
morning so that you have time to eat breakfast. Buy smaller dinner plates to control
your potion size. Follow the recommendations of Choose My Plate. When you are
driven by your appetite, have healthy options to choose from.
Exercise: Regular exercise helps to burn calories and boosts the metabolism for a
healthy rate of weight loss.
Avoid fad diets: Fad diets may take off weight quickly, but the results are rarely
permanent and the methods of some diets could be considered unhealthy and even
dangerous.
https://www.cdc.gov/bloodpressure/facts.htm
https://www.cdc.gov/cholesterol/facts.htm
SPECIAL DIETS
Different life circumstances may call for a need for variations in dietary patterns. Some
variations are required due to health concerns such as diabetes or hypoglycemia. Others
may become a vegetarian or vegan due to a lifestyle choice. Restricted diets can be just as
fulfilling as regular diets as long as the consumer remembers to find food sources that
provide all of the essential nutrients.
Diabetes is a disease in which blood glucose levels are above normal. Most of the food we eat
is turned into glucose, or sugar, for our bodies to use for energy. The pancreas, an organ that
lies near the stomach, makes a hormone called insulin to help glucose get into the cells of our
bodies. When you have diabetes, your body either doesn't make enough insulin or can't use
its own insulin as well as it should. This causes sugar to build up in your blood. Diabetes can
cause serious health complications including heart disease, blindness, kidney failure, and
lower-extremity amputations. Diabetes is the seventh leading cause of death in the United
States.
Vegetarian and vegan diets restrict specific foods for various reasons. A vegetarian chooses
to abstain from meat. They will not eat red meat, poultry, pork and in some cases fish.
Vegetarians that allow fish in their diet are referred to as pescetarians. A vegan has more
restrictions in the diet than a vegetarian. Along with abstaining from all meat sources, a
vegan will also not eat any animal by-product. They will not eat eggs, milk or any other dairy
product. They will not eat any grain that has been made with eggs or milk either. Since there
are a number of nutrients vegans and vegetarians will be missing from their diets, those
following these practices must ensure that they find other food sources that provide the
missing nutrients. For example, vitamins such as B12 only come from animal sources, so both
vegans and vegetarians would need to supplement this vitamin. Vegetarians and vegans that
do not supplement missing nutrients into their diets put themselves at risk for either a
nutrient deficiency or eventually malnutrition. When a person is suffering from
malnutrition, there is a dangerous lack of several different nutrients in the body. This severe
lack of nutrients can lead to a number of health risks including physical illness, mental illness
and in some cases, death.
Click the following link and read/listen to the article from kidshealth.org on hunger and
malnutrition.
http://kidshealth.org/teen/food_fitness/nutrition/hunger.html?tracking=T_RelatedArticle#
Resources Consulted:
ReturntoHealth.net ChooseMyPlate.gov CDC.gov KidsHealth.org EatSmart.org