My Personal Diet Modification

I consider my diet to be pretty healthy.  I do not like to eat out or away from home.  Sometimes that is impossible, especially being a military family and having to move as much as we do.   When we do move, I try to limit our fast food and if we do have to eat fast food, then I try to order a salad or eat at Subway if it is available.   With my family, I try to limit our processed foods when going grocery shopping.  The issue I have with being a part of a military family and our diet, is when we do move to get back into old habits when settling into new places. For example, when we were in Japan, I would have a food journal and got in the habit of getting fresh local foods off base.  When coming back to the states, I got out of the habit of the food journal and some of the fresh foods I picked up in Japan are not available or easily accessible in the United States.   Also another issue I have with my diet, that I didn't have in Japan is my water intake.  Being in Japan and how hot and humid it would get there, I had no problem drinking my recommended amount of water.  Moving to North Dakota , on the other hand, I find it hard to drink water here especially during the winter when the weather is -20. 

 

 

My strengths in my diet are I eat plenty of protein by eating egg whites, chicken, fish, turkey, and edamame.   I eat carbohydrates that consist of whole grains, oats, fruit and vegetables.  I also limit my fat intake and do not like to use butter or margin.  When cooking I prefer to use olive oil  and try to use avocados in place for my healthy fats.   I eat breakfast, snack, lunch, snack, and dinner.   I try and space my meals apart every three to four hours.  Between breakfast and lunch I eat a snack after my workout.  
As much as I try to eat clean, I still have my weaknesses.   For one, I need to drink more water, need to eat more of a variety of vegetables instead of  salad, broccoli and asparaguses.  I also have issues with M&M's.  If I don't buy them I am good but when I do buy them, I have a hard time with portion control.  
I need to get back in the habit of keeping track of what I eat so that I can see where and what part of the day I have the hardest time with my diet.  When I was keeping track of my diet in a journal, I noticed that my hardest part of the day to eat healthy came in the afternoon around 3pm when my energy slump would hit.   Keeping track of it made me aware and I could plan my snacks accordingly   I started to use almonds and dark chocolate chips to replace the M&M's when the craving hit.   I found by doing this, I still got my chocolate fix and I did not over do it like I do with M&M's.  Another bad habit that I need to change is my zero calorie monster drinks that I drink first thing and in the afternoon.  
The biggest challenge in my diet will be the happening in the next few weeks. When my family moves from North Dakota to Georgia.  The hardest part of the whole move is eating healthy during the three to four day drive.  We will not be going to restaurants because we are moving with our two Malamutes and the snacks and food we will be brining with us have to fit in the cooler or they do not have to be refrigerated.  This is when planning ahead of time will help me make healthier food choices by brining nuts, apples, bananas, baby carrots  in the cooler to stay fresh for snacks.  An interactive website that helps you to determine if you are getting the correct amounts of macro nutrients and eating a well balance meal is Choose my Plate .  This web site has a Super Tracker.  "SuperTracker can help you plan, analyze, and track your diet and physical activity. Find out what and how much to eat; track foods, physical activities, and weight; and personalize with goal setting, virtual coaching, and journaling" (SuperTracker, n.d).


Reference

SuperTracker. (n.d.). SuperTracker. Retrieved June 23, 2014, from http://www.choosemyplate.gov/supertracker-tools/supertracker.html



Nutritional Requirments Across the Lifespan

Nutritional requirements are not the same for everyone.  Women and Men require different nutritional requirements such as women when they are going through menopause they are higher risk for osteoporosis and therefore need increase intake of vitamin D.   Children need more calories then adults and pregnant women need to make sure they are eating the correct number of calories recommended by the doctor during their pregnancy.

First we will look at nutritional requirements during pregnancy. 

When women find out they are pregnant the saying is true that "you are eating for two", but that does not mean that it is all you can eat on what every your cravings are such as ice cream, cookies, or pickles for example.   A women's diet will need to be healthy one with adequate macro and micronutrients for her and her fetus.   The minute that a pregnant women goes for the first time to see the doctor, he or she will put them on prenatal vitamins.  These vitamins are important to make sure the mother is consuming the right vitamins and minerals in the correct amount to help with proper fetal development.  "Adequate vitamin D and calcium are indispensable for normal bone development of the fetus...Zinc is needed for protein synthesis and cell development during pregnancy...A pregnant women needs iron to help increase her blood volume and to provide for placental and fetal needs" (Sizer & Whitney, 2013 p. 519).   The doctor will also give a recommendation about the calories needs of the pregnant mother. 300 extra calories a day are recommended through out the duration of the pregnancy.  If the mother decides to breastfeed, they will still need the extra 300 calories a day.  Nutrients dense foods are essential to the mother and fetus.  A healthy diet will help keep the mother and fetus healthy without causing the mother to gain to much weight. Also it is recommended for the mother to stay away from alcohol and caffeine during the pregnancy.

Infant nutritional requirements are constantly changing that first year. "Infants' rapid growth and development depend on adequate nutrient supplies including water from breast milk and formula" (Sizer & Whitney, 2013 p. 533).   During the first few months of life, the infant will only require the breast milk or formula. The milk the baby receives from formula or breast contains all the nutrients they will need for growth and development. When the baby reaches four months, the pediatrician will recommend starting the baby on some solid foods and the one that most individuals start with is the  iron-fortified cereals and slowly adding in the baby food including strained fruits, vegetables, and mashed meats.  By slowly introducing these foods into the baby's diet, the mother can watch for signs of allergies to the new foods. During the first year the baby will continue to drink the formula or breast milk and usually transition to cow's milk takes place around 12 months. 

Children's calories needs are increasing as they age.  The chart below shows the age and recommended calories need for the child per day. 

(Together Counts Partner, 2012)

Children need adequate dairy products for the growth of healthy teeth and bones. They will consume this through milk, cheese, and yogurts.  The vitamin D is crucial the development of bones and teeth.  Iron is recommended in their diet for proper brain function and also if the child is lacking iron they will be fatigue and unfocused.  Fluoride is a mineral that can be consumed by drinking fluorinated water, if the area the child lives in does not have fluorinated water then the pediatrician will have the child take fluoride pills.  Diets in children can be quite tricky because of the many obstacles that can stand in the way.   For example, you might have a child that is lactose intolerant and can not consume cows milk or products containing cows milk and will need to be on a special lactose free milk and dairy products.  There are children that are allergic to different types of foods such as nuts and have to be very careful to not consume any foods that have nuts in them because if they do it could result in death.  At schools, they take this very seriously and you will see in some lunch rooms they have nut free tables for the kids to eat at to make sure they are safe while eating their lunches.  Children's calorie range also depends on their activity levels.  Those that are very active in sports will require more calories than those that are sedentary most of the day.   Sugar is bad habit that most kids get addicted too and can have serious side effects when it comes to behavior in kids.  Sugar makes kids more hyper and unable to focus.  Also sugar can cause dental caries and cause teeth to rot.  Sugar should be kept to a minimum in children's diets.   

 Adolescent diets especially those that do a lot of sports in school require more calories.  Adolescent's  are going through a lot of changes during this part of their lives.  They are growing taller, going through puberty and some are physically active in sports and this all takes into account their energy needs for each day.  A boy who is playing football will need more calories than a boy who is not very physically active during the day.  Also a boy who is physically active requires more calories than a girl who is physically active.   Nutrient needs are also based on gender.  Girls will need more iron that boys because of menstruation.  With adolescent a healthy diet is very important because as they start to hang out with their friends and get more independent they often go for junk foods in the vending machines or out to the fast food joints to hang out.  

Diets as adults up until old age is also an ever changing need.  As we get older and less active our calorie needs are not as high.   As we go into adulthood, those diets of junk food and fast food will catch up quickly on us.  There are individuals who are in their 40's and say they eat like they did in the 20's but the only difference is they now have gained weight.  They are also less active now then they were during their 20's.  "When you hit the 40s, your body is still good at absorbing the nutrients in your food.  But with every year, nutrient absorption becomes less efficient" (2010).  This is why it is important to eat a healthy diet that is full of variety to make sure you are getting the recommend nutrients you need.  Older individuals find that adding fiber to their diet helps them go to the bathroom regularly.  Calcium is very important because of their risk of osteoporosis.   A diet low in sodium helps decrease he risk of cardiovascular disease.   Those with certain health issues might need to be on a diet recommended by their doctor.   For example, if an individual has diabetes, they need to watch the sugars in their foods.    Fat intake needs to be watched to make sure they are not consuming foods high in tans or saturated fats because those foods can increase the individuals risk of heart attack or stroke.   "As energy needs decrease, lower calorie protein sources, such as lean tender meats, poultry, fish, boiled eggs, fat-free milk products, an legumes can help hold weight to a healthy level" (Sizer & Whitney, 2013 p. 577).



References

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

Together Counts Partner. (2012, October 1). Together Counts. How Nutrition Changes as Kids Age. Retrieved June 21, 2014, from http://blog.togethercounts.com/hownutritionchangesaskidsage/


Wina Sturgeon Adventure, S. W. (2010, Apr 23). Nutrition needs change as we age. Saint Paul Pioneer Press Retrieved from http://search.proquest.com/docview/237606904?accountid=32521

Role of Diets in Preventing Underweight, Overweight, and Obesity

 

Diets play a big part in preventing weight issues.   Individuals that are underweight can be severely malnourished.  In some third world countries, underweight is a very common issue because of the lack of accessibility to food.  In the United States, underweight is a result of illness such as an eating disorder or cancer.   The individual either restricts their food intake or because of illness finds it difficult to eat.   A diet higher in calories will help the individual gain the weight they need to be at a healthy weight.   For an individual to gain weight, one must "choose foods with high energy density, eat enough to store more energy than you expend, Eat at least three meals a day and add snacks between meals, choose large portions and expect to feel full and drink caloric fluids- juice, chocolate milk, sweet coffee drinks, sweet iced tea" (Sizer & Whitney, 2013 p. 365).  The link that follows is a good example of a healthy high energy density diet that can help with an individual who needs to gain weight.  A healthy diet for individuals who are underweight.   This link also provides tips for making smoothies to help the underweight individual to consume high energy density food.

A diet for overweight and obese individual's go in the opposite direction.  Instead of a high calorie diet and eating more, and overweight or obese individual needs to reduce their macronutrients especially fats and eat less calories during the day.   The individual needs to take a look at their diet and see where they can improve.  Instead of eating a high fat diet consisting of fast food and junk food, the individual needs to prepare healthier food options, eat more vegetables and fruits.   This diet is a bit harder for those individuals because they are hesitant about giving up the foods they love and have a hard time with accepting new options.  Some of these individuals do not like vegetables, so they will have to find creative ways to make these foods by using no butter, heart healthy oils and seasonings.  Seasonings are a great addition to add flavor to meats and vegetables.  Individuals need to make sure they eat first thing in the morning to get their metabolism going after fasting all night.   Eating a meal spaced apart every three to four hours and planning meals and snacks will ensure that the individual will not get to the point where they are starving and making bad food choices.  Portion control is also very important. One can eat healthy all day long but if they eat those healthy meals and the calories end up being more than they burned during the day, they will gain weight.  "Dieters with a BMI of 35 or greater are encouraged to reduce their daily calories by about 500 to 1,000 calories from their usual intakes.  People with a BMI between 27 and 35 should reduce energy intake by 300 to 500 calories a day.  With the assumption that a 3,500 calorie deficient will consistently produce a pound of weight loss, such recommendations predict weight loss of 1 to 2 pounds per week while retaining lean tissue" (Sizer & Whitney, 2013, p.360).  Foods should be low in calories but high in volume. 

References

Heerden, I. (2013). Weight gain eating plan. Health24. Retrieved June 20, 2014, from http://www.health24.com/Diet-and-nutrition/Healthy-diets/Weight-gain-eating-plan-20120721

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

Digestion, Absorption, and Metabolism of Macronutrients

Macronutrients are carbohydrates, protein, and fats.  The first step with all of the macronutrients is to consume them and this starts with the chewing process.  When the food is chewed and swallowed the digestion process has started.  Interactive process of digestion is a great interactive tool that allows you to pick different foods that the body consumes to see how the digestion process works with those foods.  When food is introduced in the mouth it is chewed and saliva is mixed with the food to help break it down.  Once the food is chewed up, it is then swallowed and passes through the esophagus and into the stomach.  "In the stomach, protein digestion begins.  Cells in the stomach release gastric juice, a mixture of water, enzymes, and hydrochloric acid.  This strong acid mixture is needed to activate a protein-digesting enzyme and to initiate digestion of protein" (Sizer & Whitney, 2013 p.86).  The partially digested food is then passed from the stomach into the intestines.  In the intestines, bile is released to help with fat absorption and as the partially digested food is passed through the intestines, minerals and vitamins are absorbed.  Once the nutrients are absorbed to be used by the body the rest of the food is considered waste and it passes through the colon.  The end result of digestion is the waste exiting the body by way of the anus.  This cycle happens every time food is introduced into the body.

Each macronutrient is digestion and absorbed differently.  Carbohydrates are broken down to form glucose.  Foods that are made up of whole grains or foods full of fiber are slowly digested and are absorbed steadily in the body causing the body to fill fuller longer.  Those foods that consist of refined grains are quickly absorbed and causes a quick increase in blood sugar and then a quick drop and leaves you feeling hungry sooner.  Carbohydrates are digested and form glucose for the body to use as energy.  If the body consumes to many carbohydrates, then the body stores the excess glucose as fat in the body. 
Digestion of protein uses the stomach acid to help break the protein down.  It is then passed into the small intestines to be absorbed and used by the different organs.  "When a person eats food proteins, whether from cereals, vegetables, beef, fish, or cheese, the body must first alter them by breaking them down into amino acids; only then can it rearrange them into specific human body proteins" (Sizer & Whitney, 2013 p. 205). 
Fats are digested with the help of bile which breaks fat down and helps the body to absorb it in the intestines.


References

Kitses, J. (2008, January 1). . . Retrieved June 19, 2014, from http://kitses.com/animation/swfs/digestion.swf

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

Macro and Micronutrients

Macro and Micronutrients play a vital role in keeping the body healthy.   Macro nutrients consist of protein, fats, and carbohydrates. 



 

 



Macronutrients are responsible for giving the body energy and muscle building. Proteins are consider the building blocks of muscle.   Bodybuilders eat a diet high in protein when they are trying to increase size in muscle and lower body fat.  Protein is found in fish, eggs, poultry, red meats and dairy.  Fats are the most concentrated source of energy, but fats are high in calories and therefore can cause one to be overweight if one consumes to much the excess energy because it will be stored as fat.  Fats are butter and oils.  "Dietary fats is important as an energy source...in the manufacture and balance of hormones, in the formation of our cell membranes, in the formation of our brains and nervous systems and in the transport of the fat soluble vitamins A, D, E, and K..." (Berardi & Andrews, (2009).  "Carbohydrates are ideal nutrients to meet your body's energy needs, to feed your brain and nervous system, to keep your digestive system fit, and within calorie limits, to help keep your body lean" (Sizer & Whitney, 2013).  Carbohydrates are whole grains, starchy vegetables, and fruits. 
Consuming a variety of the macronutrients means that your body will consume the micronutrients it needs.   Micronutrients consist of vitamins and minerals. 


http://journeyoflight79.files.wordpress.com/2012/04/vitamin.jpg

Vitamins are responsible for regulating the body systems to keep everything functioning normally and each vitamin has a specific job that it does.  For example, Vitamin D is responsible for making your bones strong and vitamin C is responsible for keeping your immune system healthy. 
Minerals have important jobs to do in your body too, but to much of them can actually cause harm.  For instance, sodium in small amounts is beneficial but consuming to much sodium can cause high blood pressure leading to heart attack.  If the body does not have enough minerals it can suffer too. For example, to little iron in the body will cause fatigue.  By providing variety in the diet, one can make sure they are consuming the vitamins and minerals they need to stay healthy.  
References

Berardi, J., & Andrews, R. (2009). Special Needs. Nutition: The Complee Guide (). Carpinteria: Internationa SportSciences Associaion.

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

. (n.d.). . Retrieved June 18, 2014, from http://journeyoflight79.files.wordpress.com/2012/04/vitamin.jpg

Healthy Diet and Challenges Associated with Choosing the Right Foods.

A healthy diet consist of the right amounts of protein, vegetables, fruits, carbohydrates, fats, water, vitamins and minerals.   Having a variety of  healthy foods in a person's diet makes sure they consume the required vitamins and minerals they need.   Water needs to be replenished everyday and drinking the right amount of water not only helps you from overeating but also helps keep the body from getting dehydrated.  
A healthy diet is not just about eating healthy and staying away from junk food, but it is about eating the healthy foods in a nutritious way.  "A nutritious diet is an eating pattern that follows ....Adequacy, Balance, Calorie control, Moderation, and Variety" (Sizer & Whitney, 2013 p.11).   Adequacy means that you have to consume enough of the vitamins and minerals for your body to function properly.  For example, if you lack vitamin D, the bones can become brittle and increase your chances of osteoporosis but enough vitamin D will ensure that your bones are staying strong.   Balance just means that you are not taking in to much Vitamin D and not enough Iron.  "Most people should get all the nutrients they need by eating a varied and balanced diet. If you choose to take vitamin and mineral supplements, be aware that taking too many or taking them for too long can cause harmful effects" (2013).  Calorie Control means that the foods you pick or not full of calories and the total calorie allowance for the day has to be divided up between breakfast, lunch, dinner and snacks.   Eating to many calories will cause weight gain no matter if the food is healthy or not.  When an individual has a craving for ice cream or a piece of cake, it is ok to have the item as long as it is not every day and they are not eating the whole carton or the whole cake.  This is called moderation and it helps keep individuals focused and not feel deprived when embarking and being on a healthy diet.   Variety is one of the most important aspects of a healthy diet.  Variety keeps an individual from getting bored of their healthy eating and allows them to try different healthy foods prepared in healthy ways.  If an individual just ate grilled chicken all day long every day, they would get bored of the diet and could easily slip back into unhealthy eating habits. 
A sample meal plan on the Clean Eating website makes it easy to see the variety of foods one can make for the week that are healthy and lets you know the total daily calories of all the food from Breakfast through Dinner and including snacks.  Using this meal plan is a great way to make sure that you are eating a healthy diet and including all the characteristics of adequacy, balance, calorie control, moderation, and variety. 
http://media.cleaneating.com.s3.amazonaws.com/MEAL%20PLANNING/meal%20plans/ce20mealplan.pdf
This link provides two weeks of meal plans for the whole day to help you get started on that healthy diet. 
When it comes to choosing the right foods there are many obstacles that stand in the way.  It can be the cost of foods, the access to foods, personal preference, where the person lives, or social pressures.    In some places fruits and vegetables might not be easily accessible and this can also rise the prices of those items.  When someone does not have the money to spend on the higher cost of food, they will revert to the foods they can offered which are often packaged or processed foods.  When one thinks of the south, they think of BBQ and comfort foods which are high in fats and calories and if the person grew up in the south, these foods can become comfort foods for them and they develop a personal preference of these type of foods and my think that certain healthy foods are bland tasting.  Social pressures can also cause issues for a person trying to eat a healthy diet, for example at a super bowl party there will be junk food and alcohol and the person might feel they need to eat that way at the party to not be rude to the host. Emotional factors can also be an obstacle when trying to eat healthy.  If someone is stressed out, they might resort to eating chocolate and before they know it, they have  eaten more than a serving size and consumed twice or triple the amount of calories. 
Many factors drive our food choices which can either be a good thing or a bad thing.  If we decide to eat a diet that is healthier then the one we currently have, our food choices will be influenced by that.  The person will make a conscious effort to purchase more vegetable and fruits. Limit their fat intake and eat more whole grains.   Favorite foods do not need to be given up, but one can find healthier versions or ways to make the food.  For example, I really love pumpkin bread and found a recipe that lets me enjoy it in a healthier way. 

The recipe can be found http://eatingcleanrecipes.com/2010/10/whole-wheat-pumpkin-bread/


References

Meal Plans - Clean Eating. (n.d.). Clean Eating. Retrieved June 16, 2014, from http://www.cleaneatingmag.com/meal-planning/meal-plans/

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

Vitamins and minerals . (2013). Vitamins and minerals. Retrieved June 16, 2014, from http://www.nhs.uk/Conditions/vitamins-minerals/Pages/vitamins-minerals.aspx

Whole Wheat Pumpkin Bread - Eating Clean Recipes. (2010, October 17). Eating Clean Recipes. Retrieved June 16, 2014, from http://eatingcleanrecipes.com/2010/10/whole-wheat-pumpkin-bread/

Nutrition and Disease

Nutrition plays a big part in diseases.  If an individual does not eat a healthy balance diet and is inactive it can cause chronic disease that can become a part of the person's life.  One chronic condition that is caused by nutrition is obesity and this map from the CDC shows the percentage of Obese Adults in the U.S by state. 





Percent of Obese (BMI >30) in U.S. Adults

Obesity leads to other chronic conditions such as hypertension, cardiovascular disease, type 2 diabetes.  "The major problem with diabetes is the fact that uncontrolled blood sugar levels can over time, lead to the glycation of protiens in the body (essentially the proteins get gummed up with sugar and fail to function properly), to organ damage, and eventually to organ failure. It's is for his reason that the risk death among people with diabetes is about twice that of people without diabetes of similar age" (Berardi & Andrews, 2009 p.246). 

Obesity is caused not only by inactivity but a diet high in calories and junk food. 

 

 

Cardiovascular disease goes hand in hand with obesity.  When an individual eats high fat foods or fried foods, their arteries pay the price.  These foods are full of trans fats and saturated fats.  "Saturated fatty acids also contribute to blood clotting associated with heart attacks..."  (Sizer & Whitney, 2013 p. 168).

Nutrition can be in abundance and result in chronic health conditions such as obesity, diabetes and heart disease but nutrition can also be in absence or scarce and cause individuals to suffer from malnutrition.  This condition can be a caused from the individual suffering from poverty and not able to feed themselves or their children or it can be associated with individuals suffering from eating disorders such as anorexia. Diseases such as cancer can cause one to not be able to eat and result in malnutrition.  "A destructive cycle often beings when impaired immunity opens the way for disease; when disease impairs appetite, interferes with digestion and absorption, increases exertion or alters  metabolism, then nutrition status suffers further" (Sizer & Whitney, 2013 p.424).  This is the case when individuals suffer from cancer. 

Those that suffer from the mental disorder of anorexia restrict their diets to almost nothing and since they are not eating, they are not receiving the proper nutrients that their body needs for daily function of organs.  When the nutrients are not received, after a while the organs began to fail and death is the outcome.  

Either with eating too much or eating too little, individuals need to be aware of  issues associated with both.  A healthy diet makes sure that we receive the right amount of nutrition that our bodies need to be healthy and free of illnesses.  

 



References

 

Adult Obesity Facts. (2014, March 28). Centers for Disease Control and Prevention. Retrieved June 15, 2014, from http://www.cdc.gov/obesity/data/adult.html

 

 

Berardi, J., & Andrews, R. (2009). Special Needs. Nutition: The Complee Guide (). Carpinteria: Internationa SportSciences Associaion.

 

 

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