Currently I am not maintaining a healthy lifestyle
do to the fact that I am working full – time and attending school full – time.
However, after graduation in November I plan on improving my eating habits. I
know that this will not be a problem because I was once committed to healthy
eating about three years ago. However, circumstances prohibited me from continuing. I will have more time to prepare meals at home
because I will not have to worry about homework assignments. I will also be
able to increase my salary and will be able to afford to purchase fresh fruits
and vegetables (organic). I have also agreed to begin yoga with a friend after
she gives birth to her baby. Yoga is something that I have been interested in
doing for about two years. I want to be demonstrating
to my family that healthy change is possible and increase their awareness. The clip below talks more about improving you diet.
It is no secret that poor eating habits are a
contributing factor to a person being underweight, overweight or obese. While
fewer people are diagnosed with being underweight (Sizer & Whitney, 2014)
it is important to realize that these conditions (underweight, overweight and
obesity) can be prevented. Such conditions can be prevented by ensuring that
children learn the importance of healthy eating at an early age. During my
academic years in elementary I recall the phrase “You are what you eat”.
However, I did not gain concept of the phrase until
I entered my thirties and begin to take notice of the many ailments my family
and friends were being diagnosed with. The more I pondered on what that phrase my
philosophy about the foods we consume on a daily basis changed. I realized that
their health problems were the result of them consuming too much processed
foods.
Therefore, it
is also important to teach the younger generation about ways to reduce their
chances of being underweight, overweight and reduce their chances of being obese.
Many developmental theorists believe that children learn to imitate behavior
and this includes healthy eating habits. Therefore, teaching prevention is the
key. So, it is critical to prevent these conditions from the beginning. Prevention
starts by teaching children about healthy eating and feeding children from the
food groups according to the food pyramid and the five characteristics of a
healthy diet. It would also be beneficial to encourage a child to exercise on a
daily basis. The following video expounds on obesity prevention.
Eating Tips for Disease Prevention
References:
Eating Tips for Disease Prevention [Video file]. (2012). Retrieved from https://www.youtube.com/
First,digestionbeginsinthemouth(Sizer&Whitney, 2014).Themouthiswherethe
break down of the food begins. The food is chewed sothat individualswillnotchoke(Sizer&Whitney, 2014).Oursalivaalsoconsistofadigestiveenzymeknownasamylasethathelpstobreakdownsugarandstarch(kidhealth, n.d.)foundinfood, which aidinthedigestionprocess.Thetongueproducestracesofafat-digestingenzymethatassistwiththebreakdownoffood,especiallymilkfats(Sizer&Whitney,2014).
Second,thechewedfood is now known as bolus andpassestothestomach through theesophagus (Hankins,Morse,& Bennett - Clarke, 2007.).Inthestomachthebolusisliquefiedintochyme,bycontinuousmashingandsqueezingactions(Sizer&Whitney, 2014).Thepurposeofthestomachistomechanicallyandchemicallyprocessingestedfoodaswell(Hankins,Morse&Bennett-Clarke, 2007).Theacidinthestomach“workstouncoilproteinstrandsandtoactivatethestomach’sprotein-digestingenzymes”(Sizer& Whitney, 2014).
Micronutrients and macronutrients are food sources, each have a distinct role and assist with the function of the human body. The
lack of either or too much contributes to health problems. While vitamins and
minerals (micronutrients) are needed macronutrients (water, carbohydrates,
protein and fats (lipids)) are the source of energyfor the human body. Carbohydrates are the main source of energy for the
body; however, protein and fats can provide the human body with energy but at a
cost.
Therefore, it is important to consume enough
carbohydrates, so that the body will not have to look to protein and fats for
energy. Micronutrients and macronutrients also promotes growth, development,
transportoxygen to main organs and
assist with maintaining a healthy heart, digestive tract and immune system (Sizer & Whitney,
2014).
Healthy carbohydrates are starchy vegetables which are:
potatoes, corn, peas(Sizer & Whitney, 2014)
Protein sources are: kidney beans, black beans, lima beans, cashew nuts,
soybeans, peanut butter andeggs (Sizer & Whitney,
2014). While healthy fats (monounsaturated and polyunsaturated) can be found in
olive oil, canolaoil, sunflower oil,
corn oil and can be found in fish too. Fish types includes: tuna, salmon, troutand mackerel (Mayoclinic, n.d.).
Important vitamins and minerals that promote healthy body functions are: Folic acid, vitamin B12, vitamin B6, vitamin C & E, iron, zinc, chromium, copper, iodine, and selenium (Center for Disease Control and Prevention, n.d.).
Although, a healthy diet consist of fruits, vegetable,
grains protein and dairy. Five additional characteristics make up a healthy
diet and the characteristics are: adequacy, balance, calorie control,
moderation and variety (Sizer & Whitney, 2014).
Adequacy is defined as “the dietary characteristic of
providing all of the essential nutrients, fiber, and energy in amounts
sufficient to maintain health and body weight” (Sizer & Whitney, 2014).
Meaning it is important for people’s daily food intake to meet the daily intake
recommendation(s) based on the following: recommended dietary allowance (RDA),
adequate intake (AI), tolerable upper intake levels (UL) and estimated average
requirements (EAR) according to Sizer & Whitney (2014).
Recommended Dietary Allowance (RDA) according to Sizer & Whitney (2014) is defined as the
nutrient intake goals for individuals; the average daily nutrient intake level that meet the
needs of nearly all (97% to 98%) healthy
people in a particular life stage and gender group.
Adequate Intake (AI)
as defined by Sizer & Whitney (2014) is the “nutrient intake goals
for individuals; the recommended average daily nutrient intake level based on
intakes on intakes of healthy people (observed or experimentally derived) in a
particular stage and gender group and assumed to be adequate. Set whenever
scientific data are insufficient to allow establishment of an RDA value.
Tolerable Upper Intake Levels (UL) is defined as “the
highest average daily nutrient intake level that is likely to pose no risk of
toxicity to almost all healthy individuals of a particular life stage and
gender group. Usual intake above this level may place an individual at risk of
illness from nutrient toxicity” (Sizer & Whitney, 2014).
According to Sizer & Whitney (2014) estimated average
requirements (EAR) is defined as “the average daily nutrient intake estimated
to meet the requirement of half the healthy individuals in a particular life
stage and gender group; used in nutrition research and policy making and is the
basis upon which RDA values are set.
Acceptable Macronutrient Distribution Ranges (AMDR) is
defined as “values intake carbohydrate, fat, and protein expressed as
percentages of total daily caloric intake; ranges of intakes set for energy –
yielding nutrients that are sufficient to provide adequate total energy and
nutrients while minimizing the risk of chronic diseases (Sizer & Whitney,
2014).
Please visit the following link: http://fnic.nal.usda.gov/dietary-guidance/dietary-reference-intakes/dri-tables for the Dietary Reference Intake: Recommended Intakes for Individuals. This link will identify specific intake requirements for all age groups.
Balance according to Sizer & Whitney (2014) is defined
as “the dietary characteristic of providing of a number of types in proportion
to each other, such that foods rich in some nutrients do not crowd out the diet
foods that are rich in other foods”.
When it comes to calorie control it is necessary for a
person to have “control over the energy intake; a feature of a sound diet plan”
according to Sizer & Whitney (2014).
Moderation according to Sizer & Whitney (2014) is
defined as “the dietary characteristic of providing constituents within set
limits, not to excess”. In other words, be mindful and do not over eat foods
that are considered unhealthy for you. Over the years, people have not been
mindful of what they eat; therefore, food portions have doubled and in some
accounts have tripled (Sizer & Whitney, 2014). The amount of calories some
food hold today has doubled to triple as well. As a result, obesity has
increased in both adults and children over the past decade. Even when eating
healthy foods it is equally critical to consider moderation. This is because
too much of a healthy food can impact two characteristics associated with a
healthy diet, which are adequacy and balance.
Variety is defined as “the dietary characteristic of providing
a wide selection of foods - the opposite of monotony (Sizer & Whitney,
2014).
By eating a healthy diet there are great rewards. Benefits associated with eating healthy
according to Sizer & Whitney (2014) are:
·
People maintain a healthy weight
·
Lower risk for disease (diabetes, high blood
pressure, high cholesterol, cancer and digestive disease and disorders)
·
Maintain a healthy digestive tract
·
Increase stamina
·
Healthy mental status
·
Longer life expectancy
However, there are factors that drive people food choices,
even those people who want to live a healthy lifestyle (Sizer & Whitney,
2014). The factors that influence food choices are: psychological, physical,
social and philosophical (Sizer & Whitney, 2014).
Psychological refers
to a person’s mood, stress level or guilt (European Food Information
Council (EFIC), 2005 & 2014). For example: The majority of us are guilty of
overindulging in unhealthy foods we should not. Especially during a period in
our life when things are not going accordingly, this would be a psychological
influence.
Tips
to Encourage Healthy Eating Habits
It is important not to purchase your favorite comforting
foods when you are not emotional stable.
Physical factors according to EFIC (2005 & 2014) and
based on scientific based evidence concludes that people’s education level and
geographical location impacts food choices. Research shows that people less
educated have poorer eating habits (EFIC, 2005 & 2014) and geographical
location is a contributing factor too.
Tips
to Encourage Healthy Eating Habits
Read about how to change eating habits and search for
simple recipes that promote healthy eating
Social characteristics that influence food choices
are: culture, family, peers and meal
patterns (EFIC, 2005 & 2014). For example: When interacting with others
interaction usually centers around food. Family gatherings during the holidays
or special occasions are examples of social interaction. Therefore, during
these times the abundance of food and selection choices influence attitudes and
habits (EFIC, 2005 & 2014). Which develop through the interaction with
others (2005 & 2014).
Tips
to Encourage Healthy Eating Habits
When interacting with others and it centers around food
become aware of food portions. Drink a glass of water prior to eating and use a
smaller plate when possible.
Philosophical derives from the word philosophy;
therefore, what a person thinks or what a person perceives influence food
choices.
Tips
to Encourage Healthy Eating Habits
Do not be afraid to try new foods that are healthy, because
you are convinced by “hear say” that the taste of the food is not appealing.
Barriers to Healthy Eating in Vulnerable Populations
Presented by the Cal State Los Angeles Nutritional Science Program and the Student Dietetic
Association. (2012). Barriers to Healthy Eating in Vulnerable Populations [Video file].
Retrieved from https://www.youtube.com/watch?v=D10EAy3HYXI
Sizer, F., & Whitney, E. (2013). Nutrition: Concepts and controversies (13th ed.). Mason, OH:Cengage Learning
While this image “You Are What
You Eat” may be offensive to some, it speaks volumes. It is no secret that
obesity has tripled over the past three decades. Nor, is it a surprise that more
and more people are being diagnosed with high blood pressure, diabetes or heart
disease.So, it is very unlikely that
you do not know someone that has been diagnosed with diabetes, high blood
pressure or a health relate disease or illness. For that reason, it is
important to understand the concept behind the image before concluding that it
is offensive.
The purpose of the image isto bring awareness that your food choices
become you. Therefore, if you make the choice to eat healthy you will be healthy and vice versa.The outline of the person to the right symbolize a healthy individual. This individual is less likely to have health concerns and they have a healthy mental status. Should this person be a parent they are ingraining the same eating habits into their child(ren). As a result, that child(ren) will continue the same eating habits into adulthood and they are less likely to becoming obese and suffer from complications that derive from unhealthy eating habits.
Whereas, the person to the left has made the decision to consume unhealthy foods. Consequently,the person is obese.While health issues vary from person to
person can an obese individual honestlysay“that there weight does not
impact their overall health”?
Think about it! An obese person can not walk for an
extended period of time without, eventually, becoming short winded (out of
breath). Maybe, you are that obese person. Obese parents with young
children complain that they can not keep up with their children because they
are tired. Subsequently, the obese parent self – esteem or your own self - esteem is impacted. But most
disheartening, the child or children of an obese parent, is most likely to become
obese (University of Rochester Medical Center, n.d.). Or, the parent could possibly die before the child reach
adulthood and miss out witnessing their child achieve developmental milestones in their overall development.
But it is not the one's that eats unhealthy that experience healthy problems, but people who do not consume enough food experience health problems too. With that in mind, the next section will discuss the impact of malnutrition, as it relates to health and disease.
The lack of
nutrition impacts health and contributes to disease too. While in the United
States you would hope that no child has to go without food or has a limited supply of food; however, that is not
the case. In the United States nearly 13 million children depended on government assistance in the year 2012(Louisiana
State University, 2012) but , less then one per 1%ofchildren in the United States suffer from chronic malnutrition (John
Hopkins Children Center, n.d.). While that may
not appear to be significant, new studies tend to suggest that children that
depend on government assistance and have limited food supply overall health
ispoorer (Louisiana State University,
2012).
Malnutrition according to John Hopkins Children Center
is defined as“the condition that
develops when the body is deprived of vitamins, minerals, and other
nutrients it needs to maintain healthy tissues and organ function”. A child or adult can be either under malnourishedor over malnourished(John Hopkins Children Center, n.d.).
Under nutrition is a form of malnutrition -- a condition resulting from
not consuming enough nutrients
(Livestrong,2014). Although a individual overeats they
can still be considered malnourished, and that is because your body requires a
balance of different foods (Livestrong, 2014).
Medical conditions associated with malnutrition are:
physical and mental disabilities, illness and death (MedlinePlus, 2014).
Shockingly enough being over nourishedcontribute to obesity (Livestrong, 2014).As a
result, an individual that is obese chances of being diagnosed with diabetes,
high blood pressure and heart related concerns increases.
In children malnutrition can impacts the cognitive and
physical development of young children. Consequently, a child may be diagnosed
with a cognitive or physical disability or delay. While a child may not suffer
from a disability or delay they tend to perform poorly academically (Louisiana
State University, 2014). Therefore,it
is importantfor educators to
identifysigns that would conclude that
a child or family lack adequate food supply.
Young children that lack nutrition oftentimes become ill, more frequently. Illnesses include: sore throat, colds, stomachaches, headaches and iron deficiency anemia (Louisiana State University, 2012). Nevertheless, there are ways to promote healthy eating and the characteristics will be identified in the next post.
