My Personal Diet Plan

Throughout the last five weeks in HCS 208: Introduction to Nutritional Concepts, I have been able to evaluate my diet and what I know about proper diet and nutrition. My strengths, when it comes to diet, are that I already eat a well rounded diet full of many colors and different foods. I eat large portions of fruits and vegetables and choose lean meats. I take supplement and multi-vitamins and well as herbal tinctures and teas that promote healthy body functions and health benefits. My weakness is that I still like sweets, and find myself enjoying sugary snack more than I need to. I have always felt that this is okay, as long as I am eating a healthy diet, but I need to make sure that I am doing this in moderation. I am at a healthy weight, but I need to maintain that by watching my calorie intake and exercise. Another weakness is not checking labels. I look for ingredients, but never paid much attention to the nutritional content.

The changes that I am working on within my own personal diet have a lot to do with tracking food in order to gain an awareness of my needs. I am proficiently tracking food intake and exercise to see how my body feels within a certain diet plan. I am also tracking my protein intake, because I had no idea of what my intake was prior to this class. This awareness has helped me to better plan my meals, and to be sure that I am giving myself the proper amount of caloric energy as well as carbohydrates and fats to ensure that I have the energy I need throughout the day. Using an application on my phone I am able to see what my nutrients levels are for the day and compare them to the dietary guidelines to be sure that I am getting what I need. I have already noticed a difference and look forward to continuing to learn about the concepts of nutrition and living a healthy life.

One of my favorite recipes from Whole Living Magazine:

Source: www.wholeliving.com/search/apachesolr_search/beet%20soup

Nutrition Throughout the Lifespan: Conception to Death

Nutrition is Important from Conception to Death

Pregnancy

 Although nutrition is essential for a pregnant women, it is also important before conception. A women can set her self up for a more healthy pregnancy before she ever actually begins to carry the baby. Establishing a good diet and habits is a great way for a women to prepare for the day when she will carry a baby, and maintaining a healthy body weight may mean less issues and concerns during the pregnancy while cutting down chances of having a high-risk pregnancy. Once a women does become pregnant, a good habit to establish is the use of prenatal vitamins. "Prenatal supplements typically provide more folate, iron, and calcium than regular supplements. Women with poor diets need them urgently, as do women in high-risk groups: women carrying twins or triplets, and those who smoke cigarettes, drink alcohol, or abuse drugs" (Sizer & Whitney).

Vitamins that are important for building bones are extremely important, so making sure that vitamin D and calcium levels are adequate is essential. Iron is also vital to increasing blood volume, essential to the health of the fetus and the placenta. Women that are pregnant also need to watch their weight, and need to know how much weight gain is healthy. According to the Institute of Medicine, women that are underweight should gain 28 to 40 lbs., a women in healthy weight range should gain 25 - 35 lbs., overweight women should gain 15 to 25 lbs., and obese women should gain 11 - 20 lbs. (Sizer & Whitney, 2013).

Infancy

 For an infant the main source of nutrition is breast milk or formula for approximately the first six months. "A baby grows faster during the first year of life than ever again" (Sizer & Whitney, 2013). Babies also have an extremely fast metabolism, making them need more nutrients and more often. The energy producing nutrients of fats, carbs, and proteins are extremely important as well as the vitamins and minerals that help the body perform needed functions. As with adults, water is extremely important for infants too.  

Children

Children grow fast, making diet and nutrition extremely vital for this stage of life. Different children have different energy needs, and their diet should reflect this. A child that is always on the run will need more energy yielding nutrients, while a less active child will require less. Children need to eat a well rounded diet full of fruits and veggies, appropriate portions of protein, as well as whole grains and dairy. Parents have the ability to teach their children good eating habits and how to make wise food choices that will last a life time.

This website is an excellent source for information on children's nutrition and diet needs:

http://www.heart.org/HEARTORG/GettingHealthy/Dietary-Recommendations-for-Healthy-Children_UCM_303886_Article.jsp

Teens

"Food choices in during the teen years profoundly affect health, both now and in the future" (Sizer & Whitney, 2013). Energy is needed at this stage for work, play, learning, and the changes that happen throughout the body. An extremely active teenager may need a diet high in calories to maintain energy levels and to aid in growth and hormonal changes. Iron is essential in a teenagers life. "A boy needs more iron at this time to develop extra lean body mass, whereas a girl needs extra not only to gain lean body mass but also to support menstruation" (Sizer & Whitney, 2013). Calcium plays an important part in the strength of bones at this time, as well as throughout life. Many teens are involved in sports or other activities, and bone health is very important in protecting bones. 

Check out this link for a great resource on teen related topics for parents and teenagers:

http://kidshealth.org/teen/food_fitness/

Adults

As an adult, every ones diet needs differ. Some adults may require more energy producing nutrients than others. Some may require vitamin and mineral supplements and some may not. Genetics play a role in the health risks that an adult faces, and even though these conditions may be inevitable, nutrition can play a role in prevention and the onset of some conditions. Many chronic illnesses can be off set with a healthy diet and exercise. 

Elderly

As people move into their elderly years the habits and behaviors that they have had throughout life may begin to affect day to day life. Poor diet choices and living sedentary may cause may different health conditions and consequences. These choices may also reflect how long a person lives. "How long a person can expect to live depends on several factors. An estimated 70 to 80 percent of the average person's life expectancy depends on individual health-related behaviors, with genes determining the remaining 20 to 30 percent" (Sizer & Whitney, 2013). Protein intake can also affect conditions such as arthritis, and making sure that elderly people are choosing the "good" fats rather than the "bad" fats. 

Check out this link for some great info on diet as you age:

http://www.helpguide.org/articles/healthy-eating/eating-well-as-you-age.htm

Reference:

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH: Cengage Learning.

Images: 

http://www.gograph.com/vector-clip-art/pregnancy.html, 

http://www.christmastimeclipart.com/clipart/infant.html,

http://www.clipartbest.com/cartoon-child-painting, 

http://www.computerclipart.com/computer_clipart_images/asian_teen_listening_to_music_on_ipod_or_other_music_player_0515-1003-0302-2123.html,

http://cliparts.co/adult-clipart,

http://www.cliparthut.com/clip-art-of-elderly-women-clipart.html

The Role of Diet in Relation to Weight

Weight - Is it just a number?

In today's society, weight can be a touchy subject. Many people do not want anyone to know the "secret" number, or are embarrassed about their size. Weight also comes with a stigma of obesity, or those that are underweight. In a world full of opinions and beliefs, it is important to know the real "skinny" about healthy weight.

http://www.123rf.com

Healthy weight is determined by a person's BMI or body mass index. This number is determined when the persons weight is divided by the square of their height.

BMI less than 18.5 is underweight

BMI between 18.5 and 24.9 is normal weight

BMI between 25.0 and 29.9 is overweight

BMI higher than 30 is obese

Want to determine your BMI? - BMI Calculator

Those that are underweight run a higher risk of becoming ill and not being able to fight off disease and infection. Malnutrition can be linked with being underweight, although this is not always the case. Many people also think of eating disorders when thinking of someone that is underweight. While there are some eating disorders that may cause someone to become unhealthy and underweight, there are also some that cause obesity and overeating. "...excessively underweight people are urged to gain body fat as an energy reserve and to acquire protective amounts of all the nutrients that can be saved" (Sizer & Whitney, 2013).

So What Does Diet Have to Do with It?

In order to maintain a healthy body weight a person must burn the calories that they consume, or if someone is trying to lose weight, they must burn MORE calories than they consume. Following a healthy diet plan makes this possible with the help of exercise and being active. One important thing to remember if you are extremely active, is that you want to avoid consuming too few calories. Doing so may cause fatigue or health issues. Choosing to snack on fruits and veggies rather than sugary snacks is a good step in improving diet to improve a healthy weight. Also drinking plenty of water helps with this. 

https://bectorfoodscremica.wordpress.com/2015/01/07/healthy-and-tangy-breakfast-options-to-choose-from/

Reference:

National Institute of Health. (2015). Calculate your Mass Body Index. Retrieved from National Heart, Lung, and Blood Institute: http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

Sizer, F. S., & Whitney, E. (2014). Nutrition: Concepts and Controversies. Belmont, CA: Wadesworth.

Images: http://www.123rf.com/photo_8535053_an-image-of-a-person-standing-on-a-scale.html, https://bectorfoodscremica.wordpress.com/2015/01/07/healthy-and-tangy-breakfast-options-to-choose-from/

Understanding Digestion

Knowing the proper foods to eat, the appropriate amounts of vitamins and minerals, and having awareness of healthy weight and calorie intake are important parts of understanding nutritional concepts, but what about what happens with all these things once they are in your body. This is where a healthy digestive system comes in, and knowing how it works may help us understand it's importance. 

http://www.niddk.nih.gov/health-information/health-topics/Anatomy/your-digestive-system/Pages/anatomy.aspx

Digestion starts immediately when you put a piece of food in your mouth. Your teeth and saliva work together to begin the process of proper digestion. Each type of macro-nutrient is digested differently and have different processes in each part of the digestive system. Carbohydrates begin the process in the mouth, where saliva enzymes begin the digestion process. Also in the mouth, the tongue begins to release a fat-digesting enzyme and starts the process on fatty foods. For proteins,  the mouth only plays the role of crushing and softening foods. All foods than travel down the esophagus into the stomach. In the stomach "digestion of starch continues in the upper stomach...in the lower digesting area of the stomach, hydrochloric acid and an enzyme in the stomach's juices halt starch digestion" (Sizer & Whitney, 2013). Very little of the fats are digested in the stomach and the fats are usually last to leave this part of the system. The stomach releases a protein digesting enzyme at this point that beings to break down the protein chains into smaller chains, The next part of the process takes place in the small intestine as well as the liver, pancreas, and gallbladder. Carbohydrates are broken down more in this stage by an enzyme produced by the pancreas. Sugars and starches are finally broken down completely into simple sugars by enzymes  lining the stomach and are absorbed (Sizer & Whitney, 2013). Fats are emulsified in this stage by the bile that is produced by the liver and stored in the gallbladder. Fat digesting enzymes are then released by the pancreas splitting the fats into component parts and is then absorbed. (Sizer & Whitney, 2013). In the small intestine proteins are broke down into amino acids and most of them are adsorbed. The final stage before deification takes place in the large intestine. In this final stage any remaining carbohydrates that remain are broke down by bacteria, any fats that were not absorbed are removed as waste from the body, and the same happens for any proteins that were not digested. All final waste is removed out the rectum in the final part of digestion. 

Reference:

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH: Cengage Learning.

U.S. Department of Health and Human Services. (2013). Your Digestive System and How It Works. Retrieved from http://www.niddk.nih.gov/health-information/health-topics/Anatomy/your-digestive-system/Pages/anatomy.aspx

The Macro and Micro Nutrients

The 6 Essential Nutrients

Macro-nutrients

1. Water - Water is a nutrient? Absolutely, water is essential to life making it very important in our daily diet. "Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function" (successfulaging.ca, n.d.). Without water our body becomes dehydrated making it very hard to function at the optimal level and decreasing vitality.

2. Carbohydrates - Carbohydrates come from whole grain foods like cereal or pasta, as well as fruits and veggies. Although carbs get a bad rep for causing obesity, they are essential to the body having energy. Carbohydrates also work to "feed your brain and nervous system, to keep digestive system fit, and within calorie limits, to help keep your body lean" (Sizer & Whitney, 2013). 

3. Fat - Fats can be looked at as "bad" or "good" fats. Good fats are essential to help the body maintain the energy needed to move and perform. Fats work as the body's gas tank, where the fuel is stored to make the body run. Fats also help the body absorb nutrients that are fat soluble. "Bad" fats include saturated and trans fats, these fats are often more solid in nature, and include many animal fats. Monounsaturated and polyunsaturated fats are the "good" fats that can actually help the body if eaten in correct way. These fats include olive oils, peanut oil, and flax seed oil. (Sizer & Whitney, 2013)

4. Protein - Proteins have many functions within the body. The allow us to move and stand tall by providing the base of our muscle tissue.  Proteins are also essential for our skin, teeth, tissues, cartilage, and blood vessels (Sizer & Whitney, 2013). Proteins also aid in the function of hormones, enzymes, and antibodies within our body. Protein also works hard in transporting the other nutrients throughout the body. 

Micro-nutrients

1. Vitamins - According to Sizer & Whitney (2013), vitamins are essential to drive cellular processes and aid the body in processing other nutrients through digestion and absorption. Vitamin A is essential to our eyes and sight, bone growth, and a strong immune system. Vitamin D works to maintain bone health, and can be adsorbed through sunlight. There are a total of 13 vitamins, and each helps the body in different way or with a different process. It is important to know that the body is unable to make most vitamins, so diet is essential in getting the correct amount each day. Supplements are a good option for someone that feels they are not getting enough of each vitamin daily, but be sure to consult your doctor. 

2. Minerals - Minerals are needed for many bodily functions, and like vitamins they are obtained through a well rounded diet. Calcium, that helps to make bones strong, is an essential mineral as well as magnesium, which also stored in the bones. Sodium is a mineral that helps with the balance of the fluid and electrolytes in the body (Sizer & Whitney, 2013). Other examples of minerals are potassium, chloride, sulfate, iodine, iron, and zinc. 

For more information on vitamins and minerals check out the CDC website:

http://www.cdc.gov/nutrition/everyone/basics/vitamins/

References: 

Six Basic Nutreitns Required for Good Health. (n.d.). Retrieved from http://www.successfulaging.ca/programs/nutrition/04.html

Sizer & Whiney. (2013). Nutrition: Concepts and Controversy (13 ed.). Mason, OH: Cengage Learning

The Factors That Drive Our Food Choices

What Factors Influence Food Choices?

http://www.clipartbest.com/image-of-confused-person

Choosing what you are going to eat each day may not seem like that big of deal...right? What you choose to put in your body actually has a huge impact on your day, and your life. Choosing to eat a more healthy diet can influence weight, energy, and how you handle disease. When standing in line to choose your lunch, you may be deciding for your body how it is going to feel in a few hours or days. This makes food choices an extremely important part of life.  

Why Do We Choose Certain Foods?

Our food choices are affected by social, psychological, physical, and philosophical factors. Where a person lives, how much money they have, their beliefs and values, their self-image, and habits all steer food choices. "According to a national study of nearly 3,000 adults, taste is the most important consideration, followed by cost, nutrition, convenience, and weight control" (Food Choices, 1999). Culture also plays a role in the food choices, not only because different regions have different foods available, but also because of the personal beliefs in that region. Some religions choose not to eat pork while others may be completely vegetarian. Habit and the way that you were raised may also steer your food choices. If you were raised in a household that mostly eat convenience foods and never really cooked, than this is what you know and may direct you to choose the same foods as an adult. Someone that is on a strict diet for weight lose will most likely choose foods that are part of their diet plan, rather than greasy fast foods. Cost is a huge factor, and some families believe that they can not afford to eat healthy food, or may live in a food desert that has no access to fresh farm foods. 

Check you this great article about how culture influences food choices:

http://www.livestrong.com/article/476301-how-culture-affects-diet/

References:

Basiotis, P. P., Carlson, A., Gerrior, S. A., Juan, W., & Lino, M. (2004). The Healthy Eating Index, 1999-2000:             Charting Dietary Patterns of Americans. Family Economics & Nutrition Review, 16(1), 39.

Food Choices. (1999). American Fitness, 17(2), 8.

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH: Cengage                      Learning.

Images: http://www.clipartbest.com/image-of-confused-person,

What does a healthy diet look like?

A well-rounded diet is essential to living a healthy life. But what does a healthy diet look like? In the United States the standards of a healthy diet are laid out in the Dietary Reference Intakes developed by a committee from The Institute of Medicine as well as The Dietary Guidelines for Americans. It is important to note, that not everyone is the same, or has the same nutritional requirements. So, it is important to mold the recommendations for you as an individual.

As a beginning reference about what you should have on your plate, ChooseMyPlate.gov uses the above image as a guide to what you are choosing to put on your plate. Awareness of what belongs on your plate, and when it belongs there is essential in a healthy diet.

According to Sizer & Whitney (2013) the key recommendations of the Dietary Guidelines for Americans follow the following areas:
1. Balance calories to manage a healthy body weight.
2. Increase intakes of certain nutrient-dense foods.
3. Reduce intakes of certain foods and food components.
4. Build a healthy eating pattern
(Sizer & Whitney, 2013)

What Foods Should I Choose??

Say YES to....

- Whole grain foods instead of refined grains and white breads

- Fruits and Veggies rather than snacks full of added sugars

- Fish and lean meats  rather than fried or processed meats

- Oil (olive, sesame, peanut, etc.) rather than solid fats

- Low fat or fat free dairy rather than full fat dairy products

- A colorful diet, the more colorful the fruits and veggies the better

What Nutrients Do I Need?

Not only is a well rounded diet extremely important, it is also important to be sure that the nutrients required by the body are found in the foods that you choose. The key nutrients in the diet are fiber, potassium, vitamin D and B12, iron, calcium, and folate (Sizer & Whitney, 2013). Recommendations on the need of these items depends on age, weight, and gender. The best way to begin a nutrient tracking journey is with a tool. The USDA has an awesome free tool online.

https://www.supertracker.usda.gov/foodtracker.aspx

Challenges Associated with Choosing Foods

References:

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH: Cengage 
            Learning.

United States Department of Agriculture. (2015). Super Tracker. Retrieved from ChooseMyPlate.org: http://www.choosemyplate.gov/tools-supertracker

Images:
https://www.pinterest.com/prattles/healthy-inspiration/, http://www.choosemyplate.gov/

Nutrition and Disease

http://nutritionlaymansstyle.blogspot.com/2015/04/who-knew-that-nutrition-affected.html

Nutrition, diet, and eating habits have a direct connection to health. Choosing to eat a poor diet and not participate in exercise can have a significant negative affect on how the body works and fights off disease and illness. While some diseases are not preventable because of genetics or other factors, the diet can still affect how the body handles the disease. Other diseases can be prevented with a healthy diet. Malnutrition can be a factor in how easily a person gets sick and their ability to fight off disease and infection. "Once a person becomes malnourished, malnutrition often worsens disease, which, in turn, worsens malnutrition" (Sizer & Whitney, 2013).

Cardiovascular Disease and Nutrition

Cardiovascular disease is an issue in America, where more than 82 million people suffer from some form of cardiovascular disease. How does nutrition affect the heart, and the diseases that affect the vital organ? Eating foods that are high in cholesterol and bad fats leads to a build-up of plaque in the arteries. The plaque causes the arteries to clog leading to heart attack and stroke. These conditions can be reversed or prevented with eating the healthy fats and omega-3 fatty acids. People that suffer from blood pressure issues, diabetes, obesity, drink alcohol in excess, and have diets high in saturated and trans fats are at higher risk of cardiovascular disease. 

Herbal Heart Health Tea
- 1 part hawthorn berries
- 1 part linden berry
- 1 part lime blossom
- 1 part yarrow


Need some help changing diet to support heart healthy, check out this site for some help:

American Heart Association: Cooking For a Healthy Heart

Diet and Hypertension

Diet also affects blood pressure, and poor diet can lead to hypertension or high blood pressure. As well as diet, living a sedentary life can be a large risk factor in hypertension. Diets with high levels of sodium can contribute to high blood pressure, and many of the fast food items that are part of a poor diet, are extremely high in sodium content. Alcohol use and stress can also raise blood pressure and make the condition worse. High blood pressure also contributes to cardiovascular issues, as well as heart attack and stroke. Weight is directly related to hypertension; "More than half of people with hypertension- an estimated 60 percent- are obese. Obesity raises blood pressure in part by altering kidney functions, increasing blood volume, and promoting blood vessel damage through insulin resistance" (Sizer & Whitney, 2013, pg. 439). Changes in diet can reverse the blood pressure or work to prevent it from becoming an issue. “The results of the Dietary Approaches to Stop Hypertension trial show that a diet rich in fruits, vegetables, nuts, whole grains, and low-fat milk products and low in total fat and saturated fat can significantly lower blood pressure” (Sizer & Whitney, 2014, p. 440).

Hibiscus is a great natural alternative to help maintain a healthy blood pressure, try out this great recipe for a refreshing tea from Eating Well Magazine. Link to EatingWell Website

Hibiscus-Pomegranate Iced Tea

From EatingWell:  July/August 2009

INGREDIENTS

• 1/4 cup loose hibiscus tea, or 12 herbal tea bags that contain hibiscus
• 4 cups boiling water
• 1 cup pomegranate juice or nectar
• 4 cups cold water
• Lemon wedges, for garnish

• PREPARATION

1. Steep loose tea (or tea bags) in boiling water for 3 to 5 minutes.
2. Strain the tea (or remove tea bags) and pour into a large pitcher. Stir in pomegranate juice (or nectar) and cold water. Refrigerate until chilled, about 2 hours. Serve over ice with lemon wedges, if desired.

Diet's Influence on Cancer

Diet affects cancer in the following ways:
- Reduction of the intake of calories reduces cancer risks

- A healthy diet reduces oberisty, which is directly related to cancer risks.
-"Alcohol intake alone raises the risk of cancers of the mouth, throat, esophogus, and breast, and             alcoholism often damages the liver in ways that promote liver cancer" (Sizer & Whitney, 2013).
- The "good" fats help reduce cancer risks.
- Fiber rich foods work toward cancer prevention.
Fruits and vegetables help protect the body against cancer risks. 

Reference:

American Heart Association. (2015). Simply Cooking with Heart. Retrieved from Getting Healthy : http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/Simple-Cooking-with-Heart-Home-Page_UCM_430043_SubHomePage.jsp

EatingWell. (2009). Hibiscus-Pomegranate Iced Tea. Retrieved from http://www.eatingwell.com/recipes/hibiscus_pomegranate_iced_tea.html

Sizer, F. S., & Whitney, E. (2014). Nutrition: Concepts and Controversies. Belmont, CA: Wadesworth.

Images:

http://nutritionlaymansstyle.blogspot.com/2015/04/who-knew-that-nutrition-affected.html,