MEET THE NUTRIENTS

 

The Energy-Yielding Nutrients

Foremost among the six classes of nutrients in foods is water, which is constantly lost from the body and must constantly be replaced.  Of the four organic nutrients, three are energy-yielding nutrients, meaning that the body can use the energy they contain. The carbohydrates and fats (fats are also called lipids) are especially important energy-yielding nutrients.

Carbohydrates

Carbohydrates usually provide the greater part of the energy in a normal diet, but no individual carbohydrate is an essential nutrient in the sense that the body needs it but cannot make it for itself from other nutrients. If the carbohydrate intake is less than 100 g per day ketosis is likely to occur

Fat

Fat provides the most concentrated source of energy, with 9 calories per gram. Healthy adults should get 20 to 35 percent of total calories from fat, which equates to 44 to 77 grams of fat per day on a 2,000-calorie diet, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Unsaturated fats, such as from olives, nuts, canola oil and avocados, are considered healthier than saturated fats, which come from full-fat cheese, fatty meats, butter and coconut oil.

Protein

Protein provides 4 calories per gram, and the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services recommend getting 10 to 35 percent of your total calories from protein. This equals approximately 50 to 175 grams on a standard 2,000-calorie diet. Along with providing energy, protein is an essential nutrient for maintaining your lean muscle mass, promoting a strong immune system and allowing chemical reactions in your body to occur. Good sources of protein include meat, poultry, seafood, eggs, dairy products, tofu and beans. 

 
Vitamins and Minerals
 

The fifth and sixth classes of nutrients are the vitamins and the minerals. These provide no energy to the body. A few minerals serve as parts of body structures (calcium and phosphorus, for example, are major constituents of bone), but all vitamins and minerals act as regulators. As regulators, the vitamins and minerals assist in all body processes: digesting food; moving muscles; disposing of  wastes; growing new tissues; healing wounds; obtaining energy from carbohydrate, fat, and protein; and participating in every other process necessary to maintain life. Later chapters are devoted to these six classes of nutrients.

The Concept of Essential Nutrients

When you eat food, then, you are providing your body with energy and nutrients. Furthermore, some of the nutrients are essential nutrients, meaning that if you do not ingest them, you will develop deficiencies; the body cannot make these nutrients for itself. Essential nutrients are found in all six classes of nutrients. Water is an essential nutrient; so is a form of carbohydrate; so are some lipids, some parts of protein, all of the vitamins, and the minerals important in human nutrition.
 

 

healthy recipes

1 (15 ounce) can black beans, rinsed and drained                  1 tablespoon olive oil

 1 lb skinless, boneless chicken breast                                   ¾ cup medium salsa    

1 cup chopped cilantro                                                         corn tortillas

1 tablespoon lime juice                                                         shredded lettuce

2 tablespoon chili powder                                                     avocado peeled and sliced

1 teaspoon ground cumin                                                     1 lime cut into wedges

T teaspoon coriander                                                           sour cream

1 teaspoon brown sugar  

¼ teaspoon cayenne pepper (if you want a little more heat)

Directions

Preheat an outdoor grill for medium-high heat and lightly oil the grate

Mix black beans, salsa, 1/2 cup cilantro, and lime juice in a bowl; set aside

Stir chili powder, cumin, coriander, brown sugar, cayenne pepper, and olive oil in a bowl until smooth; rub mixture over chicken breast

Cook Chicken breasts on preheated grill until no longer pink in the center and the juices rn clear, 10 to 12 minutes per side. 

if using a thermometer center should read 165 degrees F 

place tortillas on grill and grill until lightly brown on both sides (3 to 5 min).

Slice chicken into long thin strips 

you are ready to assemble your tortilla top with bean mixture lettuce remaining cilantro and serve with avocado, sour cream and squeeze of lime 

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/