Complete Nutritional Overview

Saturday, September 19, 2015

Macro and Micro Nutrients

I often heard people use the term micro- and macronutrient while and explaining different diet plans, but I never really understood what they meant. I knew that carbohydrates, protein, and fat were the main nutrients, but my question has always been which belonged where, and or are there other nutrients that I am not aware? Understanding the importance of healthy eating will help understand how and why each essential macro- and micronutrient is critical to proper body function. In addition, it is important to understand how to balance the consumption of nutrients.

("Diet Database," n.d.)

(Sizer & Whitney, 2013)

Consuming too much of a nutrient endangers health, just as consuming too little does (Sizer & Whitney, 2013, p. 34). The body requires six kinds of nutrients. The macronutrients consist of four of the six nutrients, water, carbohydrates, protein, and fats. Carbohydrates, proteins, and fats are the energy-yielding nutrients for the body. The other two nutrients, micronutrients, are vitamins and minerals and they provide no energy to the body (Sizer & Whitney, 2013). They assist in digesting food, moving muscles, disposing of
wastes, growing new tissues, healing wounds, nd all other processes necessary to maintain life (Sizer & Whitney, 2013, p. 8).

("Diet Database," n.d.)

According to the AMDR, to provide the body with adequate energy and nutrients while minimizing chronic diseases risk, the committee recommends that people should consume 45 to 65 percent of daily calorie intake from carbohydrates; 20 to 35 percent of daily calorie intake from fat; and 10 to 15 percent of daily calorie intake from protein (Sizer & Whitney, 2013).

Micronutrients and macronutrients are essential to proper body function for many reasons. Adequate consumption of nutrients are important to provide the body the required amounts of energy and nutrients necessary for the body to function properly and reduce risk of developing a chronic disease. Too much, or too little can cause severe health concerns.

Reference

Macronutrients and Micronutrients. (n.d.). Retrieved from http://dietdatabase.com/macronutrients-and-micronutrients/

Sizer, F. S., & Whitney, E. (2013). Nutrition concepts & controversies (13th ed.). [Vitalsource Bookshelf version]. Retrieved from http://online.vitalsource.com/#/books/9781285785981/pages/269964551

My Personal Diet Plan

The fourth grade is what I remember as being the first time I was introduced to sports and nutrition. My Grandfather would always tell me that if I took care of my body at a young age, it would take care of me when I got older. Wow! It is amazing that almost 40 years later I am understanding and experiencing what my grandfather told me when I was a young child. At the age of 44, I still exercise five days a week for at least one hour, and I usually balance my carbohydrates, proteins, fats, and water in accordance with the DRI. Fresh fruit and lean meat are my main sources of carbohydrates and protein. However, throughout the day, I do manage do consume calcium, iron, and vitamin E. I almost always limit my fat intake between 15-20 grams daily. However, I have a few extra calories to use due to exercising daily, which allows me to enjoy an extra cookie or slice of cake every once in a while.

I usually drink anywhere from a half of gallon to a gallon of water daily. I stopped drinking soda almost 15 years ago and I still feel and see the difference. So, for me, I have no plan to change my diet or level of physical activity. Learning nutrition at a young age helped develop good eating habits that have followed me through most of my life cycle at this point. My next Blog will be when I turn fifty years old to talk about the positive effects of nutrition and physical activity at that age.

Nutritional Requirements Across The Lifespan

Before Pregnancy...

Nutrition affects every stage of the life cycle beginning from conception to adult life. With that being the case, it is important that before pregnancy both the mother and father should establish healthy eating habits that will provide proper nourishment for the mother and fetus (Sizer & Whitney, 2013).
Adequate nutrition before pregnancy establishes physical readiness and nutrient stores to support placental and fetal growth (Sizer & Whitney, 2013, pg. 513). A healthy pregnancy and optimal infant development depend heavily on the mother's diet (Sizer & Whitney, 2013, pg. 516)

During Pregnancy...

Implantation, fetal development, and critical period development depend on maternal nutrition status (Sizer & Whitney, 2013, pg 514). Energy needs are increased for the mother during this period. Some nutrients are needed more than others. For example, and extra 340 and 450 calories are needed daily during the second and third trimester (Sizer & Whitney, 2013), and protein increases by 25 grams. During this period is when lactation begins, which requires a diet rich in nutrients. Also, bone development, protein synthesis, and cell development occurs, which requires an increase in vitamin D, calcium, iron, and zinc.
During Infancy/Childhood...

The infancy and childhood period is critical for growth and development. Proper nutrition is critical during this period. It provides protection against infections, normal brain development, bone density, lengthening of long bones, and an increase in musculature (Sizer & Whitney, 2013)

It is recommended that mothers breastfeed for the first six months of infancy. Between 4-6 months is when solid foods can be introduced, which provides necessary nutrients that is no longer adequate from breast milk (Sizer & Whitney, 2013). 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 (Sizer & Whitney, 2013, pg. 557).

Nutrient deficiencies in children can cause displays of physical and behavioral symptoms. It can cause children to be irritable, aggressive, and or have many other displays of negative emotions or feelings.

Healthy eating habits for children are learned at a young age in most cases from the habits of their parents.
During Adolescence and Adult Years...

Nutrient needs are greater in adolescence than at any other time in the life cycle, except during pregnancy. The energy requirements for ages fourteen to eighteen are 1,800 to 2,400 calories for girls and 2,000 to 3,200 calories for boys, depending on activity level (Zimmerman & Snow, n.d., para. 4). Micronutrient recommendations are mostly the same as for adults (Zimmerman & Snow, n.d.). The most important micronutrients for adolescents are calcium, vitamin D, vitamin A, and iron (Zimmerman & Snow, n.d., para. 7).

Nutrients, such as protein, remains about the same for people older than young adults. Due to the decrease of energy, lean protein is needed to maintain a healthy weight. During adulthood, more fiber is needed. Foods such as fruits and vegetable provide needed fiber, which help fight off chronic diseases (Sizer & Whitney, 2013). Furthermore, consuming recommended essential fatty acids helps maintain good health, and reduces the risk of developing heart disease.

Nutritional choices are critical from the beginning of the life cycle and influences overall health and wellness (Zimmerman & Snow, n.d.). Poor nutritional habits that start at a young age will impact your health into the later stages of life (Zimmerman & Snow, n.d.). Bottom line is that nutritious foods form the foundation of a healthy life at every age (Zimmerman & Snow, n.d.).

Reference

Zimmerman, M., & Snow, B. (n.d.). Nutrition through the life cycle: from childhood to the elderly years. Retrieved from http://2012books.lardbucket.org/books/an-introduction-to-nutrition/index.html

Preventing Underweight, Overweight, and Obesity

Defining the Problem...

There are many reasons why we make the food choices that we do. Reasons may range from physical factors such as hunger to psychological factors of boredom. Whatever the reason a person chooses the food they eat, they should be cognizant of the nutritional value of the food and consequences if under or over-indulged. Nutrition management is important in order to ensure our bodies receive the required nutrients to function properly. It also helps with reducing health risk and maintaining a healthy weight, which ensures not becoming underweight, overweight, or obese. Underweight is defined as having a “body weight below a healthy weight; BMI below 18.5.” Overweight is defined as having a “body weight above a healthy weight; BMI 25 to 29.9.” Obesity is as having a “body mass index of 30 or higher” (Sizer and Whitney, 2013, pg. 335).

Past vs. Present…

In the United States, today, an estimated 68 percent of adults are overweight or obese compared to the 1960’s, where only about 13 percent fell in this category (Sizer & Whitney, 2013). This is a problem for all ages. On the other spectrum, underweight only affects about 2 percent of adults in America. However, being underweight poses health threats to those who drop below a healthy minimum (Sizer & Whitney, 2013, p. 336). People at either extreme of body weight face increased risks (Sizer & Whitney, 2013, p. 336).

Prevention…

There are a variety of different causes the may be associated with underweight, overweight, or obesity. Some of the reasons for being underweight may be due to genetics, eating disorder, illness, stress, depression, and many other reasons. Ironically, some of these same causes for being underweight can lead to being overweight or obese. However, just as healthy weight loss requires a balanced approach, healthy weight gain also requires the same approach ("FamilyDoctor," 2011). Here are some ways to prevent from becoming underweight:

· Increase calorie intake by adding healthy calories

· Focus on eating foods that are rich in nutrients, such as high protein meats to build muscle ("FamilyDoctor," 2011)

· Eat snacks that have plenty of protein and carbohydrates

· Eat mini-meals throughout the day to increase calorie intake ("FamilyDoctor," 2011)

Being underweight may indicate an underlying health issue, so make sure to consult a doctor prior to beginning a weight gain program. If a problem does exist, diet changes may not correct the issue ("FamilyDoctor," 2011, p. 1).

https://youtu.be/9Y1MAN23FSQ

To prevent from becoming overweight or obese, following a healthy lifestyle can help ("NIH," 2012). Many lifestyle changes begin as a child ("NIH," 2012). Embedding a healthy lifestyle and encouraging physical activity in children helps develop long-term habits that may prevent them from becoming overweight or obese when they become adults. In addition, focusing on portion control can help prevent from becoming overweight or obese. Being physically active is another recommendation to mitigate risk. Proper nutrition and being physically active is critical to maintaining a healthy weight and lifestyle. Most American’s live a sedentary lifestyle, which is a major contributor to obesity. Engaging in some sort of physical activity will help reduce health risk associated with obesity and being overweight.

Reference

Healthy Ways to Gain Weight If You’re Underweight. (2011). Retrieved from http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/healthy-food-choices/healthy-ways-to-gain-weight-if-youre-underweight.html

How Can Overweight and Obesity Be Prevented? (2012). Retrieved from http://www.nhlbi.nih.gov/health/health-topics/topics/obe/prevention

The Connection Between Nutrition and Disease

Your immune system stands guard constantly against many different attacks involving microorganisms and cancer cells. If it fails to do its job, your body becomes vulnerable to all types of diseases. Nutrition helps strengthen the immune system. People who restrict their food intakes, whether because of lack of appetite, illness, an eating disorder, or are trying to lose weight risk causing malnutrition, which results in a weakened immunes system (Sizer & Whitney, 2013). For the immune system to function properly, it requires all nutrients.

Malnutrition is a major factor that causes illness, disease, and early death. In areas where there are high levels of malnutrition, the risk of contracting infectious disease increases ("Nutrition and Disease," 2011).

Nutrition can also create risk factors associated that are with a poor diet. Chronic diseases such as type 2 diabetes, cancer, hypertension, obesity, heart disease, and many other diseases are all related to poor nutrition. Many experts believe that diet accounts for about a third of all cases of coronary heart disease are an example of the link between diet and chronic disease (Sizer & Whitney, 2013). On the other hand, the link between cancer and nutrition is hard to determine (Sizer & Whitney, 2013).

The bottom line is that there is a direct link between nutrition, disease, and health. By improving nutrition, some risk factors that lead to chronic diseases will be reduced; this will help reduce health concerns. Sufficient nutrition is key to helping mitigate the risks of disease and death.

Reference

The Link Between Nutrition and Disease. (2011). Retrieved from http://results.org.uk/sites/default/files/Background%20Sheet%202%20-%20April%202011.pdf

A Healthy Diet and Factors That Affect Our Food Choices

Many American's have a different perspective on what a healthy diet means to them. Some believe that a healthy diet is one in which the reduced intake of carbohydrates is the key. Others believe lower intakes of proteins and or fats are the key. Finally, some believe minimizing calorie intake will gain success in achieving a healthy diet. When in reality, all are considered key recommendations according to the Dietary Guidelines for Americans 2010, along with other nutrients such as vitamins, minerals, and water. According to the Dietary Reference Intake (DRI) committee, a diet that provides adequate energy will provide adequate nutrients, which will help reduce the risk of developing chronic diseases (Sizer & Whitney, 2013).

Many different factors drive our choices for the types of food that we eat. Some of the choices could be due to social factors such as family customs or traditions, social gatherings, peer pressure, or advertisements from television, radio, or magazines ("nutritionaldata," 2012). Other choices may result from psychological factors such as being an emotional eater, bad habits, boredom, poor relationship with food, or the love of food. Physical factors that may influence our choices could stem from having cravings, being hungry, or the concern of appearance. Last, environmental factors, which include cost of food, availability of food, convenience, and poverty can also have an effect on our choices ("nutritionaldata," 2012).

There is a huge difference in portion sizes today compared to thirty years ago, which have become a negative factor. These factors can cause a person to not only choose the wrong types of foods, but also over indulge in those foods. Many people eat simply because they want to eat, not because their bodies require it.

For these reasons, it is important to understand what a healthy diet is. Having this understanding will reduce the risk of adopting unhealthy eating habits. Behavior change is an individual responsibility that involves six stages. Knowing your status in each stage will help achieve the goal of behavior change and impose the adoption of healthy eating

Reference

Factors that drive our food choices. (2012). Retrieved from https://nutritionaldata.wordpress.com/factors-that-drive-our-food-choices/