Personal Nutriton Plan

Now that we have all of this information, I challenge you (and me) to make one small change today to improve your eating habits.  Don't call it a diet!  

("How's the Diet Going?," 2012)

Have you ever visited http://www.choosemyplate.gov/?  This is a FREE resource that is a really great start in nutrition education and tracking. 

Personally, after learning more about carbohydrates, I know that I need to increase my consumption of healthy whole grains.  Carbohydrates are not all bad and they do not make you fat.  I limited my intake based on that incorrect assumption and I noticed a decrease in my energy levels. 
Some examples to add to your diet are:

• 100% whole wheat bread
• Brown rice
• Whole grain cereal
• Oatmeal
• Quinoa

Also, I know that I do not eat enough vegetables.  These provide the crucial vitamins and minerals needed for our bodies to function optimally. My plan is to add vegetables to every meal. 

• Spinach omelette in the morning
• Salad for lunch
• Carrot sticks or celery with almond butter for snack
• Warm vegetable with dinner (broccoli, brussel sprouts, cauliflower)

Do you feel that your "plate" is lacking?  How can you improve that today?  You don't have to overhaul your entire life right away, but you can take one step today on the journey to a healthier you.  You can do it!

References

How's the diet going? [Digital image]. (2012, December 23). Retrieved from http://dobrador.com/

Lifespan Nutrition

Nutrition is important in every age and stage of life, but for different reasons in each. Our decisions and health impact each stage and one stage may carry over to the next. This flow chart illustrates that trend.

("Poor Nutrition throughout the Life Cycle," 2003)

Pregnancy

It can be argued that the most critical time for proper nutrition is during pregnancy when not one, but two people depend on proper nutrient levels. Poor nutrition in this stage can:

• Impact fertility
• Hinder placenta formation and nourishment.
• Malnourished women may give birth to a low birth weight baby = increased likelihood for chronic disease, lower IQ, and educational issues.
• Obese individuals may give birth to larger babies = C-section risk, difficult labor, or birth trauma.
• Increase likelihood for neural tube defects (folate/folic acid deficiency)
• Impact bone, tooth, and brain development (Sizer & Whitney, 2012).

Infancy

 

Infants grow more in their first year than at any other time in life. This makes nutrition crucial, especially intake of vitamins A, D, and calcium. Breast milk is the most complete form of infant nutrition. Too few calories, lack of nutrients, or dehydration will reduce the quantity of breast milk available to baby. (Sizer & Whitney, 2012) .

 

Childhood

 

Children are still growing significantly during this stage, both physically and mentally. Increased calories are still needed, especially to account for the increased activity levels in children. Fluoride, vitamin D, and iron are especially important during this stage for development of healthy teeth, bones, and red cells. Poor nutrition can:

• Impact behavior,
• Inhibit brain growth
• Cause cavities and dental problems (Sizer & Whitney, 2012).

Adolescence

The beginning of this stage is usually marked by a growth spurt which requires additional calories and nutrients. Iron is crucial to create and preserve lean body mass in males and prevent excess iron loss in females caused by menstruation. Bones are lengthening during this stage which means that calcium and vitamin D still play a critical role (Sizer & Whitney, 2012). 

 

Adulthood

 

Metabolism rates decrease as we age meaning calorie needs actually go down, but it is still important to eat properly. Protein is important to maintain lean muscle and bone density as we age, as is vitamin D. Vitamin B absorption rates are lower so monitoring intake is important to prevent a deficiency (Sizer & Whitney, 2012).

 

Many people think that infancy is the most crucial nutritional period, probably due to the widespread talk and support of breastfeeding and continued knowledge of its benefits. I, however, think that young childhood is the most important time as young children are growing and learning so quickly and modeling behaviors seen in the home. A poor food relationship usually starts at a young age and can continue forever causing isolation, chronic disease, depression, and more. We have the power to shape the food choices and preferences of young children.

 

Which do you think is the most important stage?

References

Poor nutrition throughout the life cycle [Digital image]. (2003, July). Retrieved from www.prb.org

Sizer, F. S., & Whitney, E. N. (2012). Nutrition: Concepts and controversies (13th ed.). Belmont, CA: Wadsworth.

Macronutrients and Digestion

Now that we know a little bit about macronutrients and their sources, let's talk about how they get from our plate to where they need to go in the body.  The food we eat must be broken down into smaller nutrients of carbohydrate, protein, and fat, in order to be absorbed by the blood and then the cells. 

Here is an illustration to look at while I explain how these nutrients are digested and absorbed.

("Digestive System Basics," 2014)

Digestion begins in the mouth as we chew our food.  Saliva mixes with the food so it travels through the digestive system with ease.  An enzyme in saliva also begins the process of digesting starch.  The chewed up food is now called a bolus and, once swallowed, is sent through the esophagus to the stomach.  In the stomach, more liquid and digestive juices are added and it remains there for three to five hours.  Stomach acid in the lining of the stomach begins breaking down protein.  Contractions of the muscles in the walls of the stomach are responsible for the churning and mixing of the food and liquid.  This mixture is now called chyme.  Muscle contractions called peristalsis send the chyme to the small intestine.  More digestive juices from the pancreas, liver, and intestine itself are added in the small intestine.  The juices from the pancreas and the liver start to breakdown fats.  Juices from the pancreas and the small intestine continue to work on carbohydrates and protein.  Nutrients are now absorbed through the intestinal walls.  Protein and carbohydrate are sent to the liver through the bloodstream while fat travels via the lymphatic system for absorption (Wallace, 2013).

References

Digestive system basics [Digital image]. (2014, September 21). Retrieved from http://discoveringhealthy.com/

Wallace, M., MD. (2013, September). 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

Macros and Micros

Vitamins, minerals, complex carbs, simple carbs, protein, saturated fat, trans fat, healthy fat, fat grams, calories, water....this list seems to go on and on.  No wonder people get confused and give up. 

Let's break it down.  Nutrition seems complex, but it can be simplified.  Most all of these things fall into two categories: micronutrients and macronutrients.

Micronutrients
Micro means small, right? So these are nutrients needed by the body, but in smaller quantities.  Smaller amounts are needed, but that does not mean that these micronutrients, otherwise known as vitamins and minerals, are not vitally important.  Here is a great infographic listing a few important vitamins and minerals, their function in the body, and food sources of each.

("Vitamins and Minerals," 2012)

Deficiencies of vitamins and minerals cause major problems, especially in children.

  ("Micronutrient Deficiencies," 2012)

Macronutrients
Macro is bigger than micro so naturally these nutrients are needed by the body in larger quantities.  Think Big MAC, but healthier!  The macronutrients are carbohydrates, fat, and protein.

Carbohydrates help to maintain lean body mass, provide energy, and help keep the digestive system healthy and functioning optimally.

Fat provides much of the energy used by the body at rest, along with energy used for muscle movement.  It makes up cell membranes and protects internal organs.  Fat also contributes to temperature regulation.

Protein is the last energy yielding nutrient.  The building blocks of protein are amino acids.  These are components of enzymes and hormones.  Enzymes speed up chemical reactions in the body and hormones act as messengers.  Protein makes up muscle tissue.  It also helps to regulate pH and maintain fluid balance (Sizer & Whitney, 2012).

Here are some great macronutrient sources:

("Protein, Fat, and Carbs," 2013)

Have you heard of counting your macros as a diet or healthy eating plan?  Check out this website for more info.

http://www.iifym.com/
  
Let me know if you do it and your results!

References

 

Micronutrient deficiencies [Global impact]. (2012, March). Retrieved from http://projecthealthychildren.org

                  

Protein, fat, and carbs [Digital image]. (2013, August 22). Retrieved from www.cellajane.com

                  

Sizer, F. S., & Whitney, E. N. (2012). Nutrition: Concepts and controversies (13th ed.). Belmont, CA: Wadsworth.

                  

Vitamins and minerals [Sources]. (2012, September). Retrieved from http://healthfoodxdrinks.com

 

Food Choices

We've all heard it.  You are what you eat!  And it's totally true.  When I eat crap, I feel like crap.  Most of us know this, but, even with the awareness, we still do it! Why?  Well, there are so many factors that influence our food choices.  The more knowledge we have about WHY we are choosing certain foods, the more power we have to make better, healthier choices.  So, what are the factors? Here we go!!

("Inspiring Diet," 2013)

The bold terms are things that drive our food choices.  Below each one, I'll give some examples.

Social
Interaction opportunity
Pressure from peers

Psychological
Advertisements
Emotional comfort
Habit

Philosophical
Values and Beliefs
Cultural traditions

Physical
Cost
Taste
Availability
(Sizer & Whitney, 2012)

Personally, I have learned so much in my coursework and in my own weight loss journey that I don't feel threatened by many of these things anymore.  The social aspect used to plague me the most.  Family time and friend time always revolved around food and drink.  I had trouble even thinking up fun things to do that did not include meals or dessert.  Now, I happily meet up with friends for a run or a walk.  If we do go to a restaurant, we split an appetizer to save money and calories.

I do, however, still worry about these influences and my children, especially media and advertising.  I can lead and show by example, but advertising is a very strong influence in our society.  Check out this fun ad for food that isn't very healthy. Bright colors, characters, and toys!  Broccoli has some tough competition!   



Marketing scheduled during times kids are home from school and on children's networks is actually meant to get kids to pressure their parents into making these unhealthy choices.  We can protect our kids and their eating habits by limiting television time and exposure to these ads, modeling healthy habits, setting set meal and snack times, and encouraging outdoor play (Healthwise Staff, 2014).

 

What about you?  What factors do you or your family struggle with the most?

 

References

 

Healthwise Staff. (2014, November 14). Healthy Eating in Children: Things That Influence Food Choices-Topic Overview. Retrieved from http://www.webmd.com/parenting/tc/healthy-eating-in-children-factors-that-influence-food-choices-topic

 

Inspiring diet [Digital image]. (2013, January 17). Retrieved January 19, 2016, from https://manfonhealth.wordpress.com/2013/01/17/you-are-what-you-eat/

 

Sizer, F. S., & Whitney, E. N. (2012). Nutrition: Concepts and controversies (13th ed.). Belmont, CA: Wadsworth.

 

 

 





Nutrition and Disease

There are so many things that happen in this life that we cannot control.  Car accidents, house fires, and natural disasters are just a few that come to mind.  However, we have a lot of control when it comes to our health.  Even if we do all the right things and still succumb to a disease, trying does absolutely no harm and will always increase our quality of life in terms of how we feel.  Let's review some chronic diseases that can be managed or prevented via nutrition.

("Chronic Disease and Food," n.d.)


Cardiovascular Disease
Consumption of trans fats and saturated fats cause plaque to build up in the arteries in a condition called atherosclerosis.  The plaque causes inflammation which triggers an immune response by the body.  The immune response leads to further plaque formation and constricted arteries.  The heart does not receive adequate blood flow and this can cause heart attack or stroke.  Unhealthy fats like saturated and trans fats increase LDL cholesterol and decrease HDL cholesterol.  These should be avoided.  A heart healthy diet consists of lean meats, low-fat dairy, whole grains, fruits,  and vegetables.  In addition, excess salt or sodium intake increases blood pressure which is another risk factor for CVD.

Diabetes
A healthy weight, balanced diet, and physical activity can  prevent type 2 diabetes.  Obesity leads to insulin resistance and high levels of blood glucose triggering diabetes.  Nutrition plays an important role in controlling blood glucose levels if you do have diabetes.  Carbohydrate consumption should stay in a healthy range and be spaced out throughout the day.  Added sugar and sugar substitutes should be avoided.  Diabetes can increase cardiovascular disease risk so saturated fat and trans fat consumption should be avoided.

Cancer
Studies show that excess calorie intake in the presence of a carcinogen will cause cancer to occur. This is good incentive to not overeat which will also help to maintain a healthy weight.  Obesity impacts hormone production and excess hormones can trigger certain cancers like breast cancer.  Alcohol consumption increases risk of esophageal and liver cancer.  Calcium, Vitamin D, Folate, and other nutrients may prevent cancer. 

In the above chronic diseases, over nutrition or improper nutrition cause or worsen symptoms.  Malnutrition also impacts our health.  It weakens our immune system and worsens disease.  Without proper nutrition, recovery is next to impossible (Sizer & Whitney, 2012).

Chronic diseases account for 70% of deaths in the United States (The Nutrition Source Team, n.d.).  If our diet and activity even have a 1% chance of saving our lives, then change IS worth it!

References

Chronic disease and food [Digital image]. (n.d.). Retrieved January 18, 2016, from   http://rawforbeauty.com/blog/today-more-than-95-of-all-chronic-disease-is-caused-by-food-choice-toxic-food-ingredients-nutritional-deficiencies-and-lack-of-physical-exercise.html
                  

The Nutrition Source Team. (n.d.). Disease prevention. Retrieved January 18, 2016, from     http://www.hsph.harvard.edu/nutritionsource/disease-prevention/
                  

Sizer, F. S., & Whitney, E. N. (2012). Nutrition: Concepts and controversies (13th ed.). Belmont, CA: Wadsworth.