My Personal Diet Modification Plan

Factors that Drive Food Choices (e.g. psychological, philosophical, and physical factors)

There are many different factors why people make the choices they do when choosing foods to eat.  Many of the factors that drive our food choices are due to social, psychological, philosophical, as well as physical.  The video below discussing the many different factors that drive our choices.

https://www.youtube.com/watch?v=UlaUwsK5Dy8

Habits that we teach our children will follow them throughout their lives so it is important to teach good healthy habits to ensure they get the proper nutrition throughtout. 

Lets take a look at the social factors that drive our choices like cultures, health, and emotions. There are many cultures that can determine the food choices you make.  These cultures can range from Spanish cultures, African American, Chinese, to all American.  Here in Texas we have a wide variety of cultures ranging from Cajun, to Mexican, to the all time favorite of seafood which is plentiful.

Stress can play a huge role in what we eat and how much we eat. If we are stressed we tend to eat more foods higher in calories.  I have provided a video that discusses the role stress plays in our food choices. Lack of knowledge is another physiological factor that drives the choices as well as habits, and anxiety all are factors of food choices.

https://www.youtube.com/watch?v=OBmmHpUGNv0

Convenience is another factor that drives our food choices.  In busy lifestyles, it is easier to grab a hamburger from a fast food place or grab frozen items and heat in the microwave rather than fixing a home cooked healthy meal.  Some physical factors as well are the availability.  Some smaller places known as food deserts only carry the foods higher in fat (Sizer & Whitney, 2012).

Media plays a role in the food choices as well.  The many advertisements marketing the many different foods for sale are designed to attract the consumer into buying their products. 

Educating ourselves and others are key factors to ensuring people are knowledgeable in the choices they should be making.  Taking ownership and making the right choices ultimately will ensure that you lead a healthy life and improve the longevity of you lifespan. 

Reference

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

You Tube, No Accounting for Taste. Retrieved from: https://www.youtube.com/watch?v=UlaUwsK5Dy8

You Tube, Does Stress Make us Crave Bad Foods.  Retreived from https://www.youtube.com/watch?v=OBmmHpUGNv0

Characteristics of a Healthy Diet and Challenges you might face

There can be many challenges for choosing the "right" foods, and it is important to learn the characteristics of a healthy diet. Staying on track in our fast paced lifestyles in today's world is one of the many challenges in choosing the "right" foods for a healthy diet.  It really has become second nature to stop at fast food places with the busy lifestyles we live. However maintaining a healthy diet is essential for the longevity of not only our lives but for our families as well.  

A healthy diet can be defined in many ways and there are five characteristics of a healthy diet that should be considered.  Getting the adequate amounts of foods, balancing food choices, controlling calorie intake, moderation of salts, sodium and processed foods, and try to eat as many varieties as possible.  A diet lacking in essential nutrients can lead to deficiencies or a diet lacking in energy can lead to undesirable weight loss(Mangieri, n.d).  The characteristics of a healthy diet should include the following essential nutrients according to MyPlate.gov. 

Focus on Fresh Fruits and Vegetables

Fresh fruits and vegetables are some of the most beneficial foods when it comes to nutrients. The Dietary Guidelines for Americans recommend that adults eat 2 cups fruit and 2 1/2 cups vegetables each day. Each type of fruit and vegetable provides a unique combination of vitamins and minerals necessary for proper body function, so the healthiest diets include a wide range of produce. Dark, leafy greens are rich in vitamins K and C, and folate. Potatoes provide potassium; berries provide vitamin C, phytochemicals and flavonoids. In addition, fruits and vegetables are full of fiber, which promotes a healthy gastrointestinal system. They're also lower in calories, which is beneficial to weight loss and maintenance.

More Whole Grains

A healthy diet is rich in whole grains. It includes few refined grains, unlike those foods using white, processed flour and packaged baked goods. Whole grain bread, wheat berries, oats, buckwheat, quinoa, black rice, popcorn and barley all fall into the whole grain group. In addition to providing fiber and vitamins such as vitamin E, whole grains have been associated with a reduced risk for cardiovascular disease. It’s recommended that adults eat 6 to 8 oz. of grains each day, and most of the sources should be whole grains.

Limit Processed Foods

Processed, packaged foods found on most convenience store and supermarket shelves are often full of sodium, additives, preservatives, excess sugar and unhealthy fat. In addition, frozen meals and fast food can also contain these unhealthy components. A healthy diet contains a limited amount of these foods and focuses on fresh, whole and natural foods. If you consume packaged foods, seek out those that contain the fewest ingredients and ingredients that you fully understand.

Reference:

MyPlate. gov Image Retrieved from
http://fnic.nal.usda.gov/dietary-guidance/myplate-and-historical-food-pyramid-resources

Mangieri, H., MS, RD,CSSD,LDN (n.d) Detecting a Nutritious Diet: Do You Know What You Are Looking for? Retreived from: http://www.nutritioncheckup.com/docs/Detecting%20a%20Nutritious%20Diet.pdf

Sizer, F. and Whitney, E. (2012).  Nutrition: Concepts and Controversies, MyPlate Update (12th ed.) Mason OH: Cengatge Learning.,

The Digestion Process



THE DIGESTION PROCESS

Our digestive process requires the cooperation of many different organs throughout our body to do it's job effectively.  It's main function is to convert the foods we eat into nutrients and energy that our bodies need to absorb and also to rid our body of excess wastes. 

The digestive tract as you see from the image above consists of the mouth, pharynx, esophagus,  stomach, small intensitne, large intestine, rectum and anal canal.  Then we have our accessory organs like the teeth, tongue, and our salivary glands, liver, pancreas and gall bladder.  What does our digestion do?  It breaks down the food that put in our mouths so the body can use it as nutrients that turn into energy for the body to use in growht and cell repair. 

https://www.youtube.com/watch?v=yEKdLqEB7gE

The Mechanical Aspect of Digestion

There are two aspects of digestion mechanical and chemical.  The mechanical aspect starts at the beginning with your mouth and our accessory organs such our teeth that assist in chewing our food, which inturn begins to break these nutrients into carbohydrates, proteins, fates and vitamins.  You can get simple carbs from foods such as fruits, vegetables, dairy products and the more complex starches and fibers can be found in the foods like whole-grains,, starchy vegetables like corn, and legumes.  Proteins can be found in meats, beans, and eggs.

The first aspect is important as it tears the food into smaller portion sizes for easy digestion and then is pushed through the esophogus to the stomach where the chemical process begins. The mechanical aspect helps churn the food while the chemical aspect breaks the food down.

The Chemical Aspect of Digestion

The chemical aspect starts the saliva secretion which helps soften the food to be digested and broke down.  This process begins with the acids, bases, and enzyme release to start the reaction with the food.  The chemical aspect mixes the bolus with the juices that are released from the stomachs lining and release the hormones to help regulate the process.  This process can take hours in the stomach and secretion of sodium bicarbonate helps control the acidity.

Our digestive syste feeds our whole body and is designed to deliver nutrients to all of the body's cells (Sizer & Whitney, 2012). 

The Stomach and Small Intestine
The stomach is a sac-like organ with strong muscular walls. In addition to holding food, it serves as the mixer and grinder of food. The stomach secretes acid and powerful enzymes that continue the process of breaking the food down and changing it to a consistency of liquid or paste.  While food is in the small intestine, nutrients are absorbed through the walls and into the bloodstream. The small intestine is known as the "work horse" and where most of the nutrients are abosrbed (WebMD, 2012).

The Colon, Rectum and Anus
The colon connects to the small intestine to the rectum, The large intestine is responsible for processing waste so that secretion of waste is easy and convenient.  When anything (gas or stool) comes into the rectum, sensors send a message to the brain. The brain then decides if the rectal contents can be released or not and anus is the last part of the digestive tract. It consists of the muscles that line the pelvis and two other muscles called anal sphincters.  The anal sphincters provide fine control of any waste or stool (WebMD, 2012).

Reference

Digestive System. YouTube (2010). Retrieved from: https://www.youtube.com/watch?v=yEKdLqEB7gE

Sizer, F. and Whitney, E. (2012). Nutrition: Concepts and Controversies, MyPlate Update (12th ed.) Mason OH: Cengatge Learning

WebMD, Digestive Disorders Health Center (2012), The Digestive System Retrieved from: http://www.webmd.com/digestive-disorders/digestive-system?page=3

Nutrition and Disease

Diet and nutrition are important factors in the promotion and maintenance of good health throughout your lifespan. The latest scientific evidence on the nature and strength of the links between diet and chronic diseases is rapidly increasing worldwide.  Chronic diseases established are those that are related to diet and nutrition and present the greatest public health burden, either in terms of direct cost to society and government, or in terms of disability adjusted life years (DALYs). These include obesity, diabetes, cardiovascular diseases, cancer, osteoporosis and dental diseases.(Who, n.d.)

Here are three reasons why following a healthy diet is important:

      Healthy nutrition is important thoroughout your lifespan

• To maintain health by preventing loss of muscle strength, bone mass, and vitamin deficiency states;
• To prevent diseases such as heart attacks, strokes, obesity, osteoporosis, and certain cancers;
• To help control and/or treat chronic diseases and conditions such as high blood pressure, diabetes, mellitus, sleep apnea and celiac disease

 Maintaining health

The body requires carbohydrates, fats, proteins, vitamins, and minerals to maintain healthy organs, bones, muscles, nerves, and to produce hormones and chemicals that are necessary for the proper function of organs.

Vitamins and minerals are naturally occurring substances that are essential for the growth and function of the body. Vitamins and minerals are both necessary (in small amounts) for normal chemical reactions (metabolism) in the body.

The Dietary Guidelines for Americans, published in 2010 by the United States Department of Agriculture (USDA), contains guidelines for healthy diets based upon review of scientific studies for people above 2 years of age. These guidelines recommend that a healthy diet should:

• balance calories with physical activity to manage weight;
• consume more of certain foods and nutrients such as fruits, vegetables, whole grains, fat-free and low-fat dairy products, and seafood;
• consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol, added sugars, and refined grains.

Reference

Sizer, F. and Whitney, E. (2012). Nutrition: Concepts and Controversies, MyPlate Update (12th ed.) Mason OH: Cengatge Learning

World Health Organization  (WHO), (n.d) Nutrition, The Global Burden of chronic. Retrieved from http://www.who.int/nutrition/topics/2_background/en/

The nutritional requirements across the lifespan – from pregnancy to childhood, and from adolescence to adulthood



All stages of life development are important in regards to nutrition and should be taken very seriously.  

Pregnancy and nutrional requirements

Research has found that a major new study shows that a pregnant mother's diet not only sensitizes the fetus to those smells and flavors, but physically changes the brain directly impacting what the infant eats and drinks in the future (UCD, 2010).  A diet for pregnant women should consit of all the right quantaties of nutritionally packed foods.  

Before a woman becomes pregnant, she should establish eating habits that will optimally nourish both the growing fetus and herself.  When nutrional values are not met during pregnancy is very likely that chronic disease and low birth weight can become a major factor in an infants future heath(Sizer & Whitney, 2012 p. 491).   Heathly nutritional habits before pregnancy establish the physical readiness for women and aides in the healthy development of the placenta.  According to the guide below a woman should not gain more than 25-35 lbs during her entire pregnancy gaining an excessive amount can cause hypertension and other complications.  In addition, both overweight and obese women have a greater risk of giving birth to infants with heart defects and other abnormalities.

Women who have finacial limitations can get assistance from the Special Supplemental Nutrition Program for Women, Infants, and Chldren know as WIC. These services provide food assistance needs with vouchers or cards to help ensure that women and children are getting the nutritious foods and education needed for healthy growth.

Infants

Good nutrition is essential for the growth and development that occurs during an infant’s first

year of life. The first years infants grow rapidly so it is important that they receive adequate nutrients.  Receiving adequate amounts of nutrition is essential for proper growth.  Positive and supportive feeding attitudes and techniques help infants develop healthy attitudes toward foods. 

Breast milk and infant formula are important sources of lipids, including essential fatty acids,
during infancy. The lipid content of breast milk varies, but after about the first 2 weeks
postpartum, breast milk provides approximately 50 percent of its calories from lipids. 

Even though infants may not be active, they still use a large amount of energy and nutrients.  Formula is an acceptable alternative to breastfeeding, nevertheless, studies have suggested that breastfeeding may offer protection against exssive weight gain later, and could protect against obesity in later life.

When foods are introduced usually at about 4 months  these solid foods provide the needed nutrients that are no longer adequate ly supplied by the breast milk or formula.  This phase should be monitored by the readiness of the infant.  Some children can develop food allergies at this stage so it is important to monitor what they eat to control the allergies.  Below I have provided a video for making homemade baby food from about 9 months of age.

 

https://www.youtube.com/watch?v=euxgnFb5JVI

  Children
Children at this stage have many likes and dislikes when it comes to food and introducing new foods can become a struggle, however, allowing them a few preference is ok according to Sizer & Whitney, 2012.  Try introducing foods at the beginning of a meal when they are hungry can work to your advantage.  To provide all the needed nutrients, children’s meals should include a variety of foods from each food group in amounts suited to their appetites and needs. MyPyramid for Preschoolers (2 to 5 years) and MyPyramid for Kids (6 to 11 years), shown in Figure 14-2 (see page 536), demonstrate patterns for planning nutritious meals for children who need 1,200 and 1,800 calories per day. Plenty of physical activity should also be introduced  "Children have become more sedentary, and sedentary shildren are more often overweight" (Sizer, 2012).  Introducing proper nutrition  and physical activity is essential in eliminating obesity in children.

Adolescence

The energy needs of adolescents vary tremendously depending on growth rate, gender, body composition, and physical activity. Energy balance is often diffi cult to regulate in this society—an estimated 15 percent of U.S. children and adolescents 6 to 19 years of age are overweight. On the output side, the spontaneous physical activity of childhood diminishes signifi cantly around
the age of adolescence and, by age 15, slumps far below the recommended levels (Sizer & Whitney, 2012)

 The increase in need for iron during adolescence occurs across the genders, but for different reasons. A boy needs more iron at this time to develop extra lean body mass, whereas a girl needs extra iron not only to gain lean body mass but also to support menstruation. Because menstruation continues throughout a woman’s childbearing years, her need stays high until older age.  This is a crucial time for bone growth. 

Adults
Now that adulthood has come what you do now even at an early age of 20 affects the quality of your life at 60 or 80. According to an old saying, “as the twig is bent, so grows the tree.” Unlike a tree, however, you can bend your own twig in such that if you do not smoke or drink alcoholic beverages you  Those who smoke, drink and and follow a healthy nutritious diet you can add to the longetivity of your life.  Life expectancy in these years are increasing as more and more people are taking charge of their lifestyles and become aware of the choices they make in life.  Fruits and vegetables supply soluble fibers and bioactive food components to helpward off chronic diseases. With aging, however, come problems of transportation,limited cooking facilities, and chewing disabilities that limit some elderly people’s intakes of fresh fruits and vegetables.  Consuming the required fatty acids and fiber intake at this age supports ones good health and helps eliminate constipation.

Reference:

Sizer, F. and Whitney, E. (2012). Nutrition: Concepts and Controversies, MyPlate Update (12th ed.) Mason OH: Cengatge Learning

University of Colorado Denver. (2010, December 6). Pregnant mother's diet impacts infant's sense of smell, alters brain development. ScienceDaily. Retrieved April 7, 2014 from www.sciencedaily.com/releases/2010/12/101201095559.htm

You Tube, Homemade Baby Food Puree from 9 Months retreived from: https://www.youtube.com/watch?v=euxgnFb5JVI

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

It is important to maintain a healthy weight.  Educating individuals in the role of nutrition can help in eliminating underweight, overweight, and obesity issues.  Introducing techniques such as portion control for overweight and obese individuals is a step towards fighting these diseases.  

There are many factors such eating buffets, fast food restaurants, living a sedentary lifestyle. The less you move around the fewer calories you burn.  However, this not only a question of calories. Physical activity has an effect on how your hormones work, and hormones have an effect on how your body deals with food.  Several studies have shown that physical activity has a beneficial effect on insulin levels which are closely associated with weight gain.

UNDERWEIGHT
Underweight people can be subject to many problems by not maintaining a healthy weight or balanced diet that include adequate nutrition. Some results of being underweight can include scurvy, anemia osteoporosis, it as well can affect the immune system as well as increase risks of death.

OVERWEIGHT
There can be a number of reasons for being overweight.  Family history, genetics, metabolism and unhealthy eating habits also contribute to overweight issues.  There is a difference between overweight and obesity, overweight has a BMI of 25 to 30 anything over 30 is considered obese.

OBESITY

The number of obese adults, along with related disease rates and health care costs, are on course to increase dramatically in every state in the country over the next 20 years,according to F as in Fat: How Obesity Threatens America's Future 2012, a report released by Trust for America's Heath (TFAH) and Robert Wood Johnson Foundation (RWJF)(Nordqvist,C., 2010).

Obesity can lead to a range of chronic health conditions such as type 2 diabetes.  heart disease, stroke, and many types of cancer.  To combat the obesity epidemic, we must shift the dialogue from blame to solution, and treat obesity as we would other diseases. (Obesity.Org, 2012).

Reference
Nordqvist,C. (2010) MNT  What is Obesity
http://www.medicalnewstoday.com/info/obesity/

Obesity.Org, 2012 F as in Fat: How Obesity Threatens America Future 2012 Retrieved from: http://healthyamericans.org/report/100/

The Skinny on Obesity. YouTube 2012 Retreived from: https://www.youtube.com/watch?v=h0zD1gj0pXk

Identify the names, functions, and sources of essential macro- and micro-nutrients.

The foods we eat provide our bodies with nutrients it needs for proper growth, development, and function,  The basic groups of nutrients that must be obtained through diet are macro-nutrients and micro-nutrients.  All of these nutrients play different and important roles in our health and well being. 

WHAT ARE THE MACRO-NUTRIENTS?

Micro-nutrients are the proteins, carbohydrates and unsaturated fats. Carbohydrates and fats supply energy yielding nutrients that give our body energy.  Protein is also a major component of the body’s transportation system that carries oxygen and nutrients to all cells of the body and is a major components in bone, muscle and other tissue development  and growth.  When body energy levels are low, the body will use protein for energy, but this is not the best use of protein.  This takes protein away from performing its specific important functions.

What are the best sources of protein? protein is in all types of meat, poultry, fish, eggs, milk, cheese and yogurt also protein is found in dried beans, peas, lentils and other legumes, nuts, pumpkin seeds and soybean.  It is essential to get proteins from both animal and plant sources.  



WHAT ARE THE MICRO-NUTRIENTS?

Micro-nutrients are the vitamins and minerals the body needs. Different foods contain different levels of vitamins and minerals so it is important that you eat a wide variety of foods from all the different food groups as well as a variety within each food group to make sure you are getting adequate supplies of these micro-nutrients your body needs.  Foods such as milk, and cheese and orange fruits provide the Vitamin A, legumes and whole grain cereals, and nuts, seeds and leafy green vegetables supply vitamin B.  Vitamin C and D are in your citrus fruits, broccoli, cabbage and strawberries.  

"Protein provides the “building blocks” of life – amino acids. Without protein, no life functions can be carried out. Life itself would not be possible"(FAO,2011)


Reference:

Feeding Minds Organization (2011) Eating Well for Good Health,learning about carbohydrates, proteins and fats. Retrieved from:  http://www.feedingminds.org/fileadmin/templates/feedingminds/pdf_nu/EW_Lesson4.pdf