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).
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
Dietary Reference Intakes: Recommended Intakes for Individuals. (n.d.). Retrieved from Inited States
Department of Agriculture National Agricultuiral Library website:
http://fnic.nal.usda.gov/dietary-guidance/dietary-reference-intakes/dri-tables
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
The Determinants of Food Choice (2005 & 2014). Retrieved from The European Food Information Council (EUFIC) website: http://www.eufic.org/article/en/expid/review-food-choice/
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