Chapter 11: Nutrition

KEY CONCEPTS

Nutrition Metabolism Calories BMR Carbohydrates Fiber Fats Proteins Vitamins Minerals Water Choose My Plate Dietary Guidelines Malnutrition Deficiency Body Composition Reducing Weight Special Diets Food Additives Nutrition Labels

11.1 BASIC NUTRITIONAL NEEDS

When it comes to food, we find that the world of

nutrition can be a very confusing grey area full of

conflicting rules, recommendations, trends and fads.

What’s the next big diet craze and will it get me to the

fitness level I seek in a short amount of time? The

truth is, if we viewed food as fuel, rather than fun,

chances are we would make smarter and healthier

choices that would lead to a pattern of healthy eating

for a lifetime. It is much easier said and done. Food

is fuel! It is literally converted to energy within the

body. The food we choose to fuel our body with can

affect how we feel, how we look and our level of

physical and mental performance.

The human body requires over 40 specific nutrients to perform at peak levels of functioning.

A nutrient is a substance that the body requires in order to obtain energy, promote growth,

or repair body tissues. Food provides the body with energy. Energy is required in order for

involuntary functions to occur, along with voluntary functions such as running, studying,

writing, cooking, even sleeping. Our bodies will use the food we provide it with and break it

down into individual nutrients. This process of breaking down food through a chemical

reaction is called metabolism. *www.returntohealth.net

FOOD AND ENERGY

Different foods have a different potential for energy. Energy is measured in calories. A

calorie is “a unit of heat used to indicate the amount of energy that foods will produce in the

human body.” The more calories a food item has, the more energy it contains. The caloric

value of different foods may vary greatly. Also, the caloric needs of an individual may vary

based on age, size, gender and activity level. Most of a person’s daily consumed calories

should be used to maintain one’s basal metabolic rate, or the rate in which a person burns

calories throughout the day for all involuntary life functions. Additional calories are needed

throughout the day to provide the body with energy for all voluntary activities. The intensity

of the activity will dictate the need for extra calories.

THE SIX CLASSES OF NUTRIENTS

There are six main classes of nutrients in which the 40 necessary nutrients can be

categorized. Carbohydrates, fats and proteins are all energy providing nutrients.

Because these three nutrients provide energy, they all have calories. Carbohydrates and

proteins contain four calories per gram. If a food item were to have 24 grams of

carbohydrates that would translate into 96 carbohydrate calories. Fat has nine calories per

gram, therefore more than twice the amount of calories per unit. If a food product were to

have 9 grams of fat, it would have 81 fat calories. Alcohol does have calories per gram as

well, but alcohol is not considered a nutrient. The remaining three nutrients do not provide

the body with direct energy but are essential the vital functions of the body. They are

vitamins, minerals and water.

Carbohydrates

Carbohydrates are nutrients made from carbon, hydrogen and oxygen. They are the central

nervous system’s main source of energy. Carbohydrates can be found in foods such as fruits,

vegetables and grain products like bread and cereal. Carbohydrates can be broken down

into two main types: simple and complex carbohydrates. Simple carbs are made up of

single sugars, like glucose. Glucose is the main provider of energy of the cells of the body.

Other sugars include fructose, lactose, sucrose and maltose. Sugars that occur naturally

within a food item, such as those in fruits, are the preferred and healthier sources of energy.

Products, in which sugars are added, like candy, baked goods and soda, are considered

unhealthy sources of sugar and should be avoided.

Complex carbs are chains of single sugars linked together. Starch is one of the main forms of

complex carbohydrate. Rice, cereals, and whole grain breads are all sources of starch. Some

plant foods, such as potatoes, are also considered a starch. The body will metabolize the long

chains of sugars found in starches. It will break the chains down into simple sugars that can

then be absorbed into the bloodstream and used by the body. After eating a meal, the body

converts all sugars into glucose. The glucose that is needed for immediate use will be

absorbed by individual cells and used for energy. Extra glucose will be converted into

glycogen and store for later use. When the body needs to call upon its stored glycogen for

energy, it will convert the glycogen back into glucose. Not all glucose can be converted to

glycogen and stored. If there is an overconsumption of glucose, in other words, an

overconsumption of carbohydrates (simple and complex), the excess carbohydrates are

stored as fat instead. This fat can later be used for energy, but it is not converted back into

glucose for energy. Fat is more difficult to use and burn than carbohydrates.

It is recommended that carbohydrates make up a large portion of an active and growing

person’s diet, however all carbohydrates are not considered equal. The type of carbohydrate

plays an important role in the rate of digestion and release of sugar into the bloodstream.

There has been a great deal of focus placed on using fruits and vegetables as the main source

of carbohydrates and limiting grains more. When choosing grains, they should be whole.

These whole grains, such as brown rice, whole grain bread, and whole wheat pasta, will

provide the body with ample fiber. Fiber is not exactly a nutrient, but is essential for proper

digestion and waste removal. It also has been linked to a reduction in risk for heart disease

and certain types of cancer. Whole grain foods that are higher in fiber tend to digest slower,

keeping you fuller longer and preventing blood sugar levels from rising at a rapid rate.

Consistently high levels of sugar in the bloodstream have been linked to adult onset diabetes.

People who tend to have a diet higher in fiber also have a lower risk for obesity.

Fats

As mentioned earlier, ounce for ounce fat has more than twice as many calories that

carbohydrates and proteins. Fats are also made up of carbon, hydrogen and oxygen, but in

varied amounts. Fat is an energy providing nutrient and is a necessary part of the human

diet. Years ago, people began a trend of eliminating all fats from their diet in an attempt to

lose weight. Over the years, we came to find that there are a number of different types of fat,

and not all of them are bad. Some types of fat actually have many health benefits and should

make up 30% or less of the human diet. Fat is needed to help absorb vitamins. It also helps

to slow down digestion, therefore keeping the blood sugar

levels lower. Fat lends to the feeling of fullness after a meal,

offering a longer feeling of satisfaction. It also provides the

body with essential fatty acids- the omega 3 and 6 fats.

Fats are made up of fatty acids, which come in two forms:

saturated and unsaturated fats. A saturated fat is one that

occurs naturally in animal cells. All food that come from animal

flesh or an animal bi-product contains some form of saturated

fat. The amount of saturated fat may vary from product to product. A four-ounce piece of

flank steak contains roughly 4 grams of saturated fat, while a four once piece of chicken

breast contains .5 grams. Eating some saturated fat is necessary within the diet; however,

the total saturated fat consumption should be limited to 10% of the total diet, or no more

than 30% of the total fat intake. To lower your intake of saturated fats, choose leaner meats,

low fat dairy products, and minimized baked goods. Packaged foods will list the saturated

fat content on the fact label.

Unsaturated fats can be further broken down into two types: mono and polyunsaturated fats.

Monounsaturated fats include nuts, olive oil, canola oil, olives and avocados.

Polyunsaturated fats can be found in seafood, sunflower oil and corn oils. The omega 3 and

6 fats are polyunsaturated fats. To obtain a healthy amount of unsaturated fat to your diet,

add nuts like walnuts and almonds, eat fish at least once a week, a cook with canola or other

oils.

Trans fat, which is a partially hydrogenated fat, is actually worse for the human diet than

saturated fat and should be completely avoided if possible. Trans fat has no health benefit

and has been directly connected to an increase of bad cholesterol in the body. While some

trans fat does occur naturally in some meat and dairy products, much of the trans fat we

ingest is artificial and comes from foods that contain partially hydrogenated oil and is formed

when hydrogen is added to liquid oil turning it into solid fat. Often food manufacturers use

artificial trans fat in food products because it is inexpensive and it increases the food’s shelf

life, stability, and texture. In recent years, trans fat intake has drastically decreased due to a

greater awareness of the adverse health effects and the government restriction of its use in

restaurants. Companies are mandated to list trans fat of a nutrition fact label if the product

they make contains .5 gram or more trans fat per serving. Cakes, cookies, pies, coffee

creamers and margarines are a few of the many foods that may contain trans fat.

Cholesterol

Cholesterol is a part of the fat class of nutrients. It is a waxy, fat-like substance that is

naturally found in animal cells. Cholesterol is not present in plant

cells. Steak, chicken, eggs, milk, and cheese all naturally have

cholesterol because they contain animal cells. The human body

does require a minimal amount of cholesterol which is used for

various body functions. However, a large intake of animal

products will increase the level of cholesterol and the body and

may contribute to the risk of heart disease. By keeping an eye on

your saturated fat intake, you will also be able to control your

cholesterol intake as well. Nutritionists recommend that

cholesterol intake stay below 300 milligrams daily.

Protein

Proteins are literally the building blocks of life. They are a necessary part of the human diet because they help to rebuild and repair cells, promote growth, and maintain body tissue. They are also needed to manufacture enzymes which aid many chemical reactions within the body, such as digestion. Protein is similar to carbohydrates and fats in that it is made from carbon, hydrogen and oxygen. Protein differs in that it also contains nitrogen. Like carbs and fats, protein also provides the body with energy. Proteins are made up of long chains of smaller “links” known as amino acids. These amino acids are the organic compounds that work throughout the body on the various tasks mentioned previously. Amino acids are

classified into three groups: essential amino acids, non-essential amino acids and conditional amino acids. An essential amino acid cannot be made by the body and therefore needs to be taken in as part of a regular diet. The body cannot store amino acids and unused amino acids are discarded if they are not immediately needed. There are nine essential amino acids. There are eleven non-essential amino acids that the body can make when healthy.

Conditional amino acids are usually not essential, but during times of stress and illness may not be able to be manufactured by the body. Protein comes from animal sources- red meat, chicken, fish, pork, eggs, milk and other dairy products. Most of these sources are considered complete because they contain many if not all of the essential amino acids. Other protein sources that are considered plant foods, like beans and nuts, are not complete. Vegetarians and vegan, who restrict meat and/or animal products, must obtain essential amino acids from other sources. A lack of essential amino acids in the diet could lead to health problems. Growing teenagers need to ensure that their diet is full of lean protein, as they are still in the middle of their growing years. It is recommended that teenagers and adults have a diet made up of about 30% protein. Remember to choose lean meats and lower fat dairy products to reduce the fat intake with your protein. High fat proteins contribute to the risk of heart disease and the possibility of increased cholesterol levels.

Vitamins

Vitamins are not energy providing nutrients are essential because they assist in many of the chemical reactions in the body. Vitamins are broken down into two groups: fat and water soluble vitamins. The fat soluble vitamins, A, D, E, and K, can be dissolved and stored in the body’s fat. The water soluble vitamins, B and C, cannot be stored because they are dissolved by water and therefore get flushed from the body if not used. Refer to the chart below for information on each specific vitamin, the common food sources, main functions of the vitamin in the body, and the effects of a vitamin deficiency. A deficiency occurs when a person does not take in or properly utilize a specific nutrient. If a person follows a nutritious diet with a wide variety of foods, chances are they will not suffer from a nutrient deficiency. However, an unhealthy diet lacking in fruits and vegetables and lean proteins could lead to being deficient in a specific nutrient.

Vitamin Food Source Main Function Deficiency

A Yellow, orange and green vegetables, eggs, cheese,

milk

Aids vision, maintains healthy bones, skin, teeth

and hair

Blurred vision, dry skin, headaches, fatigue, liver

and nerve damage

D Milk, eggs, liver, manufactured by body

when exposed to sunlight

Maintains bone and teeth health by aiding calcium

absorption

Rickets in children

E Vegetables, whole grains, green leafy vegetables

Aids in the maintenance of red blood cells

Rupture of red blood cells

K Green leafy vegetables, potatoes, manufactured by

body

Aids in blood clotting Slow blood clotting or risk of hemorrhage

B

1, 2, 3, 6, 12

Folic Acid

Whole grains, eggs, meat, dark green leafy

vegetables, legumes

Aids in carb use, nervous system function, energy, metabolism, formation of

red blood cells

Fatigue, anemia, nervous system damage, skin

disorders

C Citrus fruits, green vegetables, melons, potatoes, tomatoes

Immune system, resistance to infections, aids in bone, teeth and skin formation

Scurvy- bleeding gums, loose teeth and wounds

that do not heal

A special category of vitamins, called antioxidants, help to fight free radicals in the body. A free radical is a compound that causes cell damage in the body. Vitamin C and Vitamin E are both considered antioxidants for their ability to neutralize free radicals, preventing them from doing further damage. High levels of free radicals in the body are associated with over 1,000 diseases, cancer being the most prevalent. It is impossible to completely avoid free radicals from entering the body. A diet rich in antioxidants will help to fight exposure that cannot be avoided. Smoking, sun damage, pesticides, and x-rays can also contribute to free radicals in the body, but these behaviors can also be avoided.

Minerals

Minerals are compounds naturally occurring within the Earth’s rocks and soil. When plants

grow from the Earth’s surface, these plants absorb the minerals from the Earth. Animals can

obtain these nutrients from eating the plants as food. So humans can consume important

minerals by eating animal products and certain fruits and vegetables. There are over 20

different minerals, but some of them play a much more significant role than others. There is

a significant need for calcium, sodium, potassium, magnesium and phosphorus in the body.

Other minerals needed include iron, zinc and fluorine. Some minerals, like calcium, are a

particular concern in the United States. It is the most abundant mineral in the body, yet in

our country we find that our youth is lacking in its intake. A lack of calcium in the diet is

associated with an increased risk for osteoporosis. Because 99% of the body’s calcium is

found within the bones and teeth, a lack of calcium can cause a weakening of these structures

overtime. Humans reach their peak bone density by age 30. Up until that age, the bones

continuously absorb calcium taken in through the diet. After age 30, it is still imperative to

take in enough calcium in order to maintain bone density. By age 50, the bones begin to

release calcium and begin to weaken. The stronger and denser the bones are going into the

middle age stage of life, the lower the risk of developing osteoporosis. Calcium rich foods

include, milk, cheese, yogurt, and dark greens like broccoli. These foods should be taken in

as a regular part of the diet, especially during the younger years.

Supplements can’t help to increase bone density, but they can

help to maintain the density that already exists. Another

mineral of concern is iron. Iron is necessary for healthy red

blood cells. Iron is found in all cells as part of the protein

hemoglobin and carries oxygen from our lungs throughout our

bodies. Having too little hemoglobin can lead to a deficiency

called anemia. Iron also helps our muscles store and use

oxygen. According to the CDC, iron is the most common mineral

deficiency in the United States. A major concern with iron deficiency is fatigue due to a lower

supply of oxygen rich blood. Infants are at risk for motor function and mental function delays

due to a lack of iron. Iron rich foods need to be a regular part of a child and adult’s diet.

These foods include lean beef, seafood, dark leafy greens and beans. In contrast with calcium

and iron, it is also possible to overdose on specific minerals for an adverse effect. One

example is the high intake of sodium. High levels of sodium intake have been linked with

high blood pressure and an increased risk for heart disease. This chart outlines a few of the

more commonly needed minerals and the needs associated with them.

Mineral Food Source Main Function Deficiency

Calcium Milk and dairy, dark green leafy vegetables,

legumes

Helps build and maintain bones and

teeth, nerve and muscle function

Rickets in children, osteoporosis in adults

Phosphorus Meat, eggs, fish, poultry, dairy

Energy metabolism, builds and maintains

bones and teeth

Weakness and pain

Magnesium Dark green leafy vegetables, nuts, whole

grains

Energy metabolism, muscle contraction,

builds and maintains bones and teeth

Weakness and mental disorders

Sodium Table salt, processed food,

Helps maintain water balance

Muscle cramps

Potassium Vegetables, fruit, meat, fish, poultry

Helps make protein and maintain water balance,

heart and nervous system function

Muscular weakness, confusion, abnormal

heart function

Iron Red meats, seafood, green leafy vegetables,

fortified cereals

Part of red blood cells, helps in energy

metabolism

Anemia (fatigue, shortness of breath)

Fluoride Fish, fluoridated water Helps form strong teeth and bones

Tooth decay

Water

The human body is made up of about 65% Water. Water is not an energy providing nutrient,

but no function of the human body would operate efficiently without the presence of water.

Nearly all of the body’s chemical reactions take place in a water solution. It has specific jobs

such as regulating body temperature, cushioning joints and organs, protecting the spinal

cord, and eliminating waste through urine, sweat and bowel movements. Daily water loss

needs to be replaced on a regular basis. We should drink water throughout the day, when

we are thirsty, with our meals, and before, during and after a workout. Water contains

dissolved substances called electrolytes which help to regulate many of the cells processes.

It plays a very important role in maintaining homeostasis. A lack of water intake could

result in dehydration. Symptoms of dehydration can include dizziness, confusion, fatigue,

muscle cramping, a weakened heartbeat, dry mouth, and a lack of sweat or urine. It is

recommended to drink water continuously throughout the day and to drink before you are

thirsty. Thirst is also an indicator that the body is craving hydration. If you are experiencing

any of the mentioned symptoms and some are severe, it is imperative that you seek medical

attention immediately.

Click the link below for more information from the CDC regarding healthy hydration.

http://www.acefitness.org/fitfacts/pdfs/fitfacts/itemid_173.pdf

11.2 CHOOSE MY PLATE

Now that you have studied the six classes of nutrients and the various needs of the body, it

is necessary to learn how to effectively put this information together into a healthy eating

plan. In 2011, First Lady Michelle Obama along with the U.S. Department of Agriculture

secretary unveiled a new icon representing food and nutrition objectives for the nation. The

initiative was called “Choose My Plate” and it replaced the traditional food guide pyramid

which was first introduced in 1992. Click here

for a complete history of the U.S. Dept. of

Agriculture Food Guides

https://www.choosemyplate.gov/resources/toolkits/communicators-guide/communicators-

guide/snapshot-2015-2020-dietary-guidelines-americans

Choose My Plate is a new generation icon with the intent to prompt consumers to think

about building a healthy plate at meal times and to seek more information to help them do

that by going to ChooseMyPlate.gov. The “My Plate” icon emphasizes the fruit, vegetable,

grains, protein foods, and dairy groups. The program incorporates a user friendly website

that allows people of all age groups to follow this initiative successfully. Choose My Plate

makes the following basic recommendations:

Make half your plate fruits and vegetables. Switch to skim or 1% milk. Make at least half your grains whole. Vary your protein food choices.

Choose MY Plate also attempts to teach portion control, which is a major problem in the United States. Please click the following link to read “10 Tips to a Great Plate” for more information on starting the Choose My Plate program: https://www.choosemyplate.gov/browse-by-audience/view-all-audiences/students/teens

A FOCUS ON FRUITS AND VEGETABLES

Before Choose My Plate, there was a campaign called “Five a Day.” It was supposed to encourage consumers to eat at least five servings of fruits and vegetables daily. It was rare that a consumer would eat a portion of fruit/vegetables within a meal, so consumers were left to attempt to use their snacks to fulfill their fruit and vegetable needs. A major issue was that consumers were over-eating other foods during meal times and ignoring their needs for healthier snack in between meals. Choose My Plate chose to incorporate these servings of fruits and vegetables into every meal. Not only would a consumer achieve the proper intake of fruits and vegetables on a daily basis, but with only half a plate remaining for grains and protein, a consumer is less likely to fill up on foods that are possibly higher in calories, fat and cholesterol.

WHOLE GRAINS

Consuming whole grains as part of a healthy diet may reduce the risk of heart disease. The fiber found in whole grain foods lowers cholesterol levels in the blood. Whole grain foods take longer to breakdown and digest, giving a longer sense of satisfaction after a meal. They also slow the release of sugars into the blood stream, decreasing the risk of type II diabetes. Because of this, eating whole grains may help with weight management.

LEAN PROTEIN

While most adults take in enough protein, their protein sources could use a makeover. It is important to swap out proteins that are high in saturated fat and cholesterol for those that are leaner. One should also know that protein is not limited to meat and that there are a wide variety of choices when fulfilling one’s protein needs. Beans, nuts, eggs, and low fat dairy products can also provide ample protein.

AVOID ADDED SUGAR

While sugars that occur naturally in foods like fruits, milk and whole grains are acceptable, added sugar should be kept to a minimum. The major food and beverage sources of added sugars for Americans are:

regular soft drinks, energy drinks, and sports drinks candy cakes cookies pies and cobblers sweet rolls, pastries, and donuts fruit drinks, such as fruitades and fruit punch dairy desserts, such as ice cream

Click the following link for more information on the difference between natural and added sugar:

https://www.healthline.com/nutrition/how-much-sugar-per-day#section3

11.3 LEARNING TO READ LABELS

In order to begin to plan a healthy and well balanced diet, it is necessary to learn how to read

the nutrition facts labels on packaged food products. While it is recommended to keep the

intake of packaged and processed foods to a minimum, it is understandable that it may not

always be possible. When able to do so, choose fresh vegetables and fruits, lean and fresh

meats, and low fat dairy and grains with very little additives. An additive is a substance,

natural or artificial, that is added to a product to increase flavor and add color and texture.

Some additives are used to prevent spoilage of a product and give it a long shelf life. These

additives are called preservatives. They “preserve” the quality of the food beyond a normal

expectancy. Foods high in preservatives tend to be high in sodium, which can be determined

by reading the facts label. There are two types of nutrient additions that help to make

packaged food healthier for the consumer. The first is called fortified. If a product is

fortified with nutrients, these nutrients are added to make it more beneficial for the

consumer. For example, milk is fortified with vitamin D. It does not normally contain

vitamin D; however since vitamin D is essential in processing calcium, the two paired

together in one product give the consumer a healthy dose of both nutrients. When a product

is enriched with nutrients, vitamins and minerals that were lost during the processing of

the product are replaced. In 1942, the Enrichment Act was made to enforce the

replacement of vital nutrients into white flour products to lessen the rates of vitamin

deficiencies at the time. White bread products are now enriched with Thiamin, Riboflavin,

Niacin and Iron. In 1996, the Food and Drug Administration also added folic acid to the list

of nutrients that needed to be added to all grain products. A lack of folic acid in the diet is

related to neural tube defects during pregnancy.

THE NUTRITION FACTS LABEL

When analyzing a nutrition facts label, there are many components that will help a consumer

determine if the product is healthy and also allow a consumer to compare labels between

two or more similar products. Let’s break down the information provided for the product

below by beginning at the top of the label. First, determine the proper serving portion. For

this particular food item, a serving size is 1 and ¼ cups. If you have more of the product, you

would need to multiply the nutrition facts to match the amount of product you have eaten.

The same would be true if you had less. You would divide based on serving size. The serving

size on a label is a recommendation. It is recommended that you have 1 and ¼ cups. A new

facts label has been proposed by the Food and Drug Administration, calling for a more

realistic reflection of serving size for some products. Below the serving size, you will find

the predicted servings per container. This will allow consumers to compare cost

effectiveness for the product in comparison to another. It also helps consumers keep serving

portions within the expected parameters. The next section provides nutritional values that

fall within the separate classes of nutrients. First we are provided with total calories and the

amount of fat calories that are part of that total. Remember, it is recommended to keep total

fat intake to no more than 30% of your total calories for the day. As a general practice, you

can try to keep all individual food items to below 30% fat. This food item is about 35% fat,

so the consumer should be aware that the fat content is higher than recommended and

should perhaps lessen fat intake during another

meal that day. The label then provides the total

weight, in either grams or milligrams, for the

following nutrients: total fat, saturated and

trans fats (required), mono and

polyunsaturated fats (not required),

cholesterol, sodium, total carbohydrates, fiber,

sugar and protein. On the current food label,

Vitamins A and C and Calcium and Iron contents

are required to be labeled. However, the new

label will no longer require vitamins A and C

and will replace those listings with Vitamin D

and Potassium. The new label will also require

“added sugar” to be clearly labeled, as we have

a major concern for excessive sugar

consumption in the United States. The daily

value percentages along the right hand side

provide the consumer with information

regarding the recommended amount of a

nutrient needed each day. The daily values are

based on a 2,000 calorie diet. If a person were

to consume this product as part of a 2,000

calorie diet, they would be consuming 18% of

the total amount of fat calories that should be

consumed that day. They would be completely

fulfilling their vitamin K needs for the day. They

would also be consuming almost half of their

fiber needs for the day. The daily value percentages make it easier for consumers to

determine how healthy or unhealthy a product may be.

11.4 PLANNING A HEALTHY AND BALANCED DIET

When planning a healthy and balanced diet, there are several factors to keep in mind. First,

it is necessary to know how many calories you should consume throughout the day. Using

your basal metabolic rate and assessing your calories burned during daily activity, you can

provide yourself with a rough estimate of calories needed on a daily basis. Use the following

link to determine an estimate of your daily caloric needs:

https://www.active.com/fitness/calculators/bmr

Once your calorie needs are assessed, you can begin to build a plan centered on three

balanced meals with healthy snacks in between. First, nutritionists will agree that breakfast

is the most important meal of the day. It wakes your metabolism and starts to fuel your body

with energy to start the day. Some may go as far to say that it should be the largest meal of

the day, with lunch being medium in size, and dinner being the smallest day. Unfortunately

for many of us we follow the opposite plan: a small breakfast or no breakfast at all, a medium

lunch, and an oversized dinner. Our snacks may not be the healthiest choices either. Our

snack choices should provide us with a source of useable fuel to help keep us going until we

reach our next meal. We can choose a piece of fruit, vegetables with a low fat dip, a handful

of protein packed nuts, or even a scoop of pretzels. Any of these choices would be better

than nutrient lacking snacks such as chocolate bars, candy, French Fries and chips.

REDUCING WEIGHT SAFELY

For many adults, the motivation to begin eating healthier is connected to a weight loss goal.

Along with losing weight, the hope to lower blood pressure and cholesterol levels are also

very common. The CDC estimates that one in every three adults suffers from high blood

pressure. It is also estimated that one in three have cholesterol problems. More than two-

thirds of the adults in the United States can be considered either overweight or obese. A

person would be considered overweight if he or she is 10% above an appropriate weight

range. A person suffering from obesity is 20% or more above an appropriate weight range.

Obesity is related to a number of the leading causes of death for adults: heart disease, stroke,

type 2 diabetes and certain types of cancer. In order to break the cycle of a poor diet and

unhealthy lifestyle, a person should consider and take action on the following:

Recognize unhealthy eating patterns: Do you skip breakfast? Consume too much at

mealtimes? Overload on starches and meat rather than fruits and vegetables? Do you

choose unhealthy, high calorie snacks between meals? Are you an emotional eater, or

one that gives in to their appetite rather than eating only when experiencing real

hunger?

Plan helpful strategies to break those unhealthy patterns: Get up earlier in the

morning so that you have time to eat breakfast. Buy smaller dinner plates to control

your potion size. Follow the recommendations of Choose My Plate. When you are

driven by your appetite, have healthy options to choose from.

Exercise: Regular exercise helps to burn calories and boosts the metabolism for a

healthy rate of weight loss.

Avoid fad diets: Fad diets may take off weight quickly, but the results are rarely

permanent and the methods of some diets could be considered unhealthy and even

dangerous.

https://www.cdc.gov/bloodpressure/facts.htm

https://www.cdc.gov/cholesterol/facts.htm

SPECIAL DIETS

Different life circumstances may call for a need for variations in dietary patterns. Some

variations are required due to health concerns such as diabetes or hypoglycemia. Others

may become a vegetarian or vegan due to a lifestyle choice. Restricted diets can be just as

fulfilling as regular diets as long as the consumer remembers to find food sources that

provide all of the essential nutrients.

Diabetes is a disease in which blood glucose levels are above normal. Most of the food we eat

is turned into glucose, or sugar, for our bodies to use for energy. The pancreas, an organ that

lies near the stomach, makes a hormone called insulin to help glucose get into the cells of our

bodies. When you have diabetes, your body either doesn't make enough insulin or can't use

its own insulin as well as it should. This causes sugar to build up in your blood. Diabetes can

cause serious health complications including heart disease, blindness, kidney failure, and

lower-extremity amputations. Diabetes is the seventh leading cause of death in the United

States.

Vegetarian and vegan diets restrict specific foods for various reasons. A vegetarian chooses

to abstain from meat. They will not eat red meat, poultry, pork and in some cases fish.

Vegetarians that allow fish in their diet are referred to as pescetarians. A vegan has more

restrictions in the diet than a vegetarian. Along with abstaining from all meat sources, a

vegan will also not eat any animal by-product. They will not eat eggs, milk or any other dairy

product. They will not eat any grain that has been made with eggs or milk either. Since there

are a number of nutrients vegans and vegetarians will be missing from their diets, those

following these practices must ensure that they find other food sources that provide the

missing nutrients. For example, vitamins such as B12 only come from animal sources, so both

vegans and vegetarians would need to supplement this vitamin. Vegetarians and vegans that

do not supplement missing nutrients into their diets put themselves at risk for either a

nutrient deficiency or eventually malnutrition. When a person is suffering from

malnutrition, there is a dangerous lack of several different nutrients in the body. This severe

lack of nutrients can lead to a number of health risks including physical illness, mental illness

and in some cases, death.

Click the following link and read/listen to the article from kidshealth.org on hunger and

malnutrition.

http://kidshealth.org/teen/food_fitness/nutrition/hunger.html?tracking=T_RelatedArticle#

Resources Consulted:

ReturntoHealth.net ChooseMyPlate.gov CDC.gov KidsHealth.org EatSmart.org