Examine the characteristics of a healthy diet, and the challenge associated with choosing the right foods.

The characteristics of a healthy diet:
A healthy diet should contain all of the food groups and should be balanced. We need every vitamin and nutrient for our body to function efficiently. We also need these things for energy, and to fight off any disease that may come our way!

Challenges associated with choosing the right foods:

A challenge that people come across when it comes to eating healthy, is that restaraunts and stores sell foods in much larger portions than we actually need to be eating.

"Hamburgers have expanded by 23 percent; A plate of Mexican food is 27 percent bigger; Soft drinks have increased in size by 52 percent; Snacks, whether they be potato chips, pretzels or crackers, are 60 percent larger." (abc.com, 2012) Going to a buffet is also a time when people stop paying attention to portion control. You pay a set price, and get a muh food as you want. Our brains usually try and get the most for our money, but when it comes to food, we do not necessarily need more because it is not better.

Another challenge in choosing the right foods is lack of knowleddge when it comes to nutrition labels. Some people do not know how to read them, and think they do. Some people only look at the calories, an other people may only look at the fat grams. It is important to look at ALL parts of the nutrition labels, and understand what you are reading and what that means for your body.

We all need to learn about nutrition labels, and pay close attention to them before consuming foods. we should know what we are putting into our bodies and into our children's bodies. This could be the thing that keeps us from getting heart disease or cancer.

Abc.com. Retrieved Sept 16, 2012.

Describe the factors (e.g., social, psychological, philosophical, and physical) that drive our food choices.

Why we eat what we eat:

Social Factors effecting what we eat and how we choose foods:

There are many things that contribute to the kinds of foods that we choose. One thing that effects us is how we were raised. I was brought up with my mom cooking fried chicken, baked potatoes, and corn on the cob covered in butter. This meal does not have any of the vitamins and nutrients that my body needs, but I always thought it was a 'real' meal that was normal and provided my boy with what it needed. Many children are brought up this way and don't realize until they are older that these things are bad. Our families and culture shape what we eat. I think of my boyfriend's family because they are Mexican. In my opinion, they make the most delicious meals consisting of carne Asade (or steak), beans, rice, grilled onions, fried plantains and other foods that are associated with the Mexican and Spanish Culture. While these things may taste good, they are really bad for our health. The families that have traditions through these foods share a bond and special memories with their meals. This is one thing that really shapes what people choose to eat.

Advertising can impact what we choose to eat!

Another thing that effects what we eat is advertising. Many commercials on the TV, radio or internet will make a ertain kind of food souns good. They may even spin the commercial to make it seem like the food is nutritious or low in calories, when it's really not. They will put "only 100 calories!' on the front of a package, but you have to pay attention. One package of something could contain 2-3 servings, meaning that the item is really 600 calories. People just have to be mindful of the nutrition labels, and not let advertisements mislead them. Another thing that effects what we eat is the price.

psychological Factors effecting what we eat and how we choose foods:

I think that one psychological factor would be sadness or depression. We sit it in the movies, and Television shows; when someone gets dumped or is going through heartbreak, they turn to ice cream. People who are depressed tend to turn towards food to make them feel better. This is a temporary fix, and will harm us in the long run. People also get so depressed or sad that they lose their appetite, and end up missing meals. This can make us sick, and in turn make us feel even worse then we did initially.  


 

Portion sizes are huge today!
This increase in portion sizes has increased because businesses are giving more food so that people are getting more for their money, but this is actually hurting us. Society also has changed to be very ‘quantity based.’ We want more of everything, and the more we are getting, the more we are willing to pay. Plus, people always want more for less, and this holds true with food. ABC News quotes Janet Schwartz, who says that "“Suggesting a smaller portion allows people to satisfy a desire for a food and does not force them to sacrifice what they want to eat,” and that "“downsizing” may also help people with portion control.  “Culturally, Americans do not respond to the cue of ‘feeling full.’ The cue to stop eating is only when the plate is empty.” (Downsize that meal, 2011). Many people do have that mentality; they stop eating when the food is gone, not when they feel full.
"
A low cost tool/technique would be to share a meal. Many places, like Applebees and Chili’s have 2 for $20. Instead of taking advantage of this (which includes an appetizer, TWO meals AND dessert), just order one appetizer or salad or split, and then do the same with a meal. That is more than enough for two people.

References:
http://abcnews.go.com/blogs/health/2012/02/08/downsize-that-meal-customers-say-ok/ retrieved Sept 16, 2012

4. Explain the 2010 Dietary Guidelines for Americans, and discuss the recommendations for meeting those guidelines.

Dietary Guidelines:

The Dietary Guidelines are a tool to help people stay informed about food and nutrition, and should help people make better choices when it comes to what they eat. People who make an effort to eat better can do this by following these guidelines. These guidelines are based on the age and sex of the person, and can tell them exactly what they should be consuming each day and how to keep their diet balanced. According to the USDA, " Factors such as age, gender, income, race/ethnicity, genetics, and the pres-ence of a disability can all influence an individual’s and/or family’s food intake and physical activity patterns." (USDA.org, 2012)" These things are even taught in schools so that everyone knows that whole grains, dairy, vegetables and fruits should always be a part of our meal. Foods like fats, sugars, and sodium should be eaten in very small quantities. It is a lot easier today that it was years ago because we can just go online and view these guidelines; we know exactly what is good and what is bad. It is our job to put fourth this effort so that our bodies can work at full efficiency, and so that we decrease our risk for disease.

32 percent of children and teenagers are either obese or overweight, which is not good for our people. You would think children would stay active, and be fed well but this is not the case. Parents need to keep their child's needs in mind and be sure to feed them more fruits and vegetables. They also need to promote activity and send them outside to play, rather than let them sit inside and play video games.

The things that are reccomended are for people to exersize on a regular basis, and have a balanced nutritious diet. They reccomend that people eat more fruits and vegetables, and that we eat less foods that are high in calories, and consume less alcohol. These thing will help us decrease our

USDA.gov retreived on September 16, 2012.

6. Describe the role of diet in preventing underweight, overweight, and obesity.

Describe the role of diet in preventing underweight, overweight, and obesity.

A person's diet is very important in keeping them at their reccomended body weight.

Each of these conditions (overweight, underweight and obesity) have health implications for our population that are all very dangerous. It is very important that our bodies remain healthy, and at a weight range that is good for us. As mentioned, there are many health risks of having too little body fat, as well as too much body weight.

Underweight: When someone is under their body weight, it is called underweight.Having too little body fat can keep a body from fighting off diseases and other illnesses. Having too much body fat leads to chronic diseases like high blood pressure and heart disease. This is a problem because the body does not receive enough vitamins and nutrients to funtion at its' most efficient level. The body may not have enough energy to perform at its most efficient level, and the body's immune system won't be strong enough to fight off diseases and illnesses as it should. The body cannot function at an efficient level if we are not giving it energy through food. Bodies that are underweight cannot even exercise well and keep their body strong because there is no energy to put into the exercising.

Overweight: Overweight carries some of the same problems. Overweight is defined by Sizer and Whitney as "a body weight above a healthy weight." (Sizer and Whitney, 2011). According to Cspinet, Almost two-thirds (61%) of American adults are overweight or obese.(http://www.cspinet.org/nutritionpolicy/nutrition_policy.html). This is detrimental to our health, and we need to do our best to reverse this.

Obesity: The text goes on to say that obesity is "overfatness iwht adverse health effects, as determined by reliable measures , and interpreted with good medical judgement." (Sizer and Whitney, P GL16). Being overweight can cause the body to be more prone to chronic disease, cancer and other illnesses that we try to avoid. Obesity is worse than overweight because it causes worse problems. People who are obese have a body weight that can lead to diabetes, heart disease, and other chronic diseases even more than those who are only overweight. Mortality is another thing that is impacted by being over or underwieight. Being either overweight or underweight is a reason for premature death according to Sizer and Whitney. They go on to say that "The risk of dying young increases proportionally with increasing body weight" (Sizer & Whitney). This is because the body is more prone to diabetes, the body cannot fight off disease, and the body is more prone to heart disease and other things that decrease a person’s health levels.

We need to take precautinary measures to avoid being over or under our ideal body weight. We need to maintain a healthy body weight by eating a balanced diet that consists of healthy foods. We also need to exercise on a regular basis to keep our body strong. If someone must eat something unhealthy or processed, the portions should be small, and this should be a limited occurence. We need all of the recommended vitamins and nutrients, and we are not going to get them from fried foods and chips.

References:
http://www.cspinet.org/nutritionpolicy/nutrition_policy.html

Sizer and Whitney, (2011).  Nutrition: Concept and Controversies, 12th edition

7. Discuss the nutritional recommendations across the lifespan – from pregnancy to childhood, and from adolescence to adulthood.

Discuss the nutritional recommendations across the lifespan – from pregnancy to childhood, and from adolescence to adulthood.


Pregnancy - It is very important that we pay attention to what kind of nutrition our bodies need at all stages in life. The first stage of life is when a baby is in its' mothers belly. At this point in life, it is the job of the pregnant mother to pay attention to the food, vitamins and the exersize they provide for their own bodies in order to take proper care of the baby they are carrying. While pregnant, the nutritional needs of a person will increase. Some mothers think this just means that they need to eat more because they are feeding two, but this is not really the case. The amount of food is not necessarily the thing that should be increasing, but the nutrients and vitamins should increase. In the first trimester there is not a need for an increase in food, but mothers should eat a balanced healthy diet, and take the reccomended vitamins. The mother has to stop all intake of alcohol or cigarrettes as these are things that can really cause issues with the pregnancy and development of the new baby. During the second trimester the mother should take in about 340 more calories than before. In the third trimester, they should take in about 450 more calories from healthy foods so that the body is strong enough to develop the baby. A well balanced diet, and foods from all of the food groups are very important as this is where we get our vitamins, energy and nutrients.

Infants - It is important to breat feed a baby until about 6-12 months becuase this is the best form of nutrients and vitamins. According to the FAO, "There is now overwhelming evidence of the health advantages of breastfeeding as indicated by lower infant morbidity and mortality than for bottle-fed infants." (http://www.fao.org/docrep/W0073E/w0073e03.htm#P1188_158364). This can help the baby grown and develop. Around 6 months, the baby can also have juice but we have to be sure that we only give them small amounts - about 6 ounces each day. Sometimes babies will overeat, and we have to ensure that we don't let this happen.

Childhood - Young children need about 1800 calories - and these calories should consist of the 5 basic food groups, and should also remain healthy with plenty of fruits and veggies. It also helps to get them used to eating well so they keep that mindset going into adulthood. When I have children, I will try and get them into eating healthy foods. This is something I wish I was taught at a young age so that I would not have such a hard time now.

Adolescense - Eating a nutritious diet is also important for a teenager. Teenagers usually have a higher metabolism, and they need to be sure to eat a balanced diet, and remain active. Teens can be taught eat the right way just like the children can. This would help them eat better in adulthod as well. If they do not, they could risk getting diabetes, heart disease, obesity and other chronic diseases that are directly impacted by nutrition decisions.

Adulthood - According to FAO, "Older people, like all others, need a good diet that provides for all their nutrient needs." (http://www.fao.org/docrep/W0073E/w0073e03.htm#P1188_158364). It is important for us to eat a well balanced diet, and intake the proper vitamins and nutrients. we ned to drink plenty of water, and milk to keep our body hydrated and strong. Adults need to pay attention to what they eat and develop good habits. Snacks should be small portions, and consist of things like fruit or veggies. As with everyone else, they need to avoid foods gigh in trans fat and calories, and avoid junk foods.
　
Sizer, F. & Whitney, E. (2011). Nutrition: Concepts and Controversies (12th ed.). Mason, OH: Cengage Learning.

http://www.fao.org/docrep/W0073E/w0073e03.htm#P1188_158364

changes I will make

Improving my health, body and life!

There are steps that I need to make in order to live a healthier lifestyle and prevent these diseases that are related to nutrition. One of the biggest thing I can do is exersize on a regular basis. I am a little bit over my target body weight, and would like to get back to how my body is when it feel healthy. At this weight, I have more energy, and I just feel better overall. In order to do this, I also need to eat a better diet. Some ways to do this are listed below.

For me, the most important thing is Portion control. I plan to eat less, when I am full, I'll stop eating. It is very easy to clear my plate, and eat more food than is reccomended. Portioning out my food before it even hits my plate - and measuring food - will help me with this. It would also help to use smaller plates and bowls. Using large bowls will cause you to want to add more food. Society also has changed to be very ‘quantity based.’ We want more of everything, and the more we are getting, the more we are willing to pay. Plus, people always want more for less, and this holds true with food. I need to ignore this mid set when it comes to food.

Another thing I can do is to eat a small healthy snack before I have a meal. Eating a cup of fruit would be a good idea and this will help me eat less of the meal itself. I order kids meals a lot of the time – that is a normal and appropriate amount of food for me to eat. I also order one dinner at a place like Olive garden or Chili’s, and immediately place half in a to go container for another meal.

Read labels - I will pay attention to the labels on the foods I eat. I'll try and eat foods high in fiver, but low in sugars and trans fat. This will require effort, but it's well worth it!

I will Eat plenty of fruits and vegetables, especially RAW fruits and veggies since these contain more vitamins and nutrients.

Hopefully all of this can help me be more healthy and energized. These things could make for a better lifestyle, and a big improvement for my body and health.

5 - Discuss how fats, proteins, and carbs are digested and absorbed in the body, and describe the benefits from a dietary perspective. What are the good fats, bad fats, etc.? Why is fiber so beneficial?

How fats, proteins, and carbs are digested and absorbed in the body

These things are digested in the body during the digestive process. There are many things that go into this - like chewing, saliva, mucous and bile. Some of these things are excreted from the body if there is no use for it, and the rest ends up absorbed into the body, and possibly used for energy.

Sizer and Whitney explain that "Once the intestine's contents are emulsified, fat-spletting enzymes act on triglycerides to split fatty acids from their glycerol backbone." (Sizer and Whitney, p. 157).

Proteins are chewed and swallowed, and do not have much more action until they are in the stomach. At this point, they are surrounded by acid that breaks up the proteins so that they are pretty small. From here they enter the small intestine and are broken down into amino acids.

Benefits from a dietary perspective:

Protein ~ It is very important to maintain a diet high in protein so the body and muscles can heal themselves. We need proteins because this helps our body by strengthening our bones and teeth. This also allows the body to make the enzymes and chemicals it needs to function. The functions that proteins and amino acids serve in our bodies is to keep our immune system strong. This also helps give us energy, strength, and healthy muscles. The recommended protein intake for adults is 10-35%, and the reccomendation for a healthy adult is 0.8 grams for each kilogram of body weight.

Carbohydrates ~ Carbohydrates are very important for our body. Glucose is one thing that helps provide our body with energy, and we get this from Carbohydrates. This glucose helps our nerves, and our brain function.  Carbs are how our body gets fiber, minerals, vitamins and other things that keep the body running efficiantly. According to WebMD, in order "To meet the body's daily nutritional needs while minimizing risk for chronic disease, adults should get 45% to 65% of their calories from carbohydrates" (Good Carbs, Bad Carbs: Why Carbohydrates Matter to You)

Fats ~ Fats, or triglycerides have benefits for our body. One is that these fats are stored in case there is a time of hunger. If you encounter a time where you cannot eat for days, your body will use the stored fat for energy which will keep the body alive for longer. Fat is also good as a barrier around the bodies important organs so that nothing can get to them. It also helps us feel satisfied when eating, and can help us not to overeat. Fat also helps us absorb nutrients and photochemicals that we need.

What are the good fats, bad fats, etc.?

Saturated Fat consists of things like milk, butter, cheese and other foods we get from animals. These fats will give us high cholesterol if not limited. Monounsaturated fats are good for us and can be derived from olive oil, canola oil, nuts and other fruits and vegetables.
polyunsaturated fats is another good fat that can be received from vegetables and fish oil. It is good for us to replace trans fat with this to benefit our bodies because this can reduce our cholesterol and make our heart stronger.
According to Sizer and Whitney, "Animal Fats and the tropical oils of coconut and palm contain mostly saturated fatty acids, Some vegetable oils, such as olive and canola, are rich in mono-saturated acids, and
Many vegetable oils are rich in omega-6 polyunsaturated fatty acids" (Sizer and Whitney, 2011)

Trans-fats are the fats that are pretty bad for us. These are the fats that cause high cholesterol, and increase our chances for diseases like cancer, diabetes, obesity, etc.  These are found in a lot of processed foods and fast foods.

 The healthier of the fats are the polyunsaturated and mono-saturated. These two are beneficial to our bodies because they they can help increase our good cholesterol. If we eat more of the ‘good’ fat, then our good cholesterol will rise, and the bad cholesterol will be lower. This makes for a much healthier body that is less prone to obesity or disease.

Why is fiber so beneficial? 　

Fiber is something that is so important to our bodies. It can help prevent heart disease.

According to WebMD, "There is only one way to get fiber -- eat plant foods. Plants such as fruits and vegetables are quality carbohydrates that are loaded with fiber. Studies show an increased risk for heart disease with low-fiber diets. There is also some evidence to suggest that fiber in the diet may also help to prevent colon cancer and promote weight control."

References:

Carbohydrates. 2011. http://www.webmd.com/food-    recipes/features/carbohydrates retrieved form on September 16, 2012

Sizer and Whitney, (2011).  Nutrition: Concept and Controversies, 12th edition