My Personal Diet

My diet is very healthy but I am a person who believes there is always room for improvement. I limit my consumption of animal products but still eat a balanced diet with seafood, lean meats, eggs, and some reduced-fat dairy. I eat red meat 1-2 times per month. I do not drink sugary drinks throughout the day but enjoy a glass of wine on some nights. I do not eat a lot of sugar either.

While taking this class, I became aware that my portion sizes, particularly at dinner, were excessive. I have reduced them greatly since discovering this. I also discovered that in spite of my limited consumption of meat, I could still exceed the recommended amount of saturated fat per day if I do not watch it. I was not aware how much saturated fat is in cheese.

Occasionally, if i drink more wine than intended, particularly on a weekend while socializing with others, I have noticed that the next day, I am inclined to crave high-fat, unhealthy foods. I am not sure if this is due to the depletion of nutrients that occurs with alcohol consumption or what but this is something I avoid because I do not like to get off track with my eating habits. Currently, this is an area I could use improvement on.

Here is a sample of a typical week's diet.

Breakfast - Whole Grain Un-frosted Mini-Wheat Cereal
                   Banana
Mid Morning Snack - Fruit
                                 Boiled egg (2-3 times per week)
                                 1 piece Whole Wheat Toast
Lunch - Veggie Burger (made with various types of legumes and quinoa, whole wheat bread, and avocado slices. Topped with lite safflower mayo and mustard. Cucumber slices on the side.
Afternoon Snack - Spinach Salad, peppers, carrots, celery, cucumbers, avocado, 3 crackers, and Balsamic Vinaigrette.

Dinner - Meatless Monday
Here is an example of a meatless dish that I make :

http://www.skinnytaste.com/2014/07/three-cheese-zucchini-stuffed-lasagna.html

I used whole wheat lasagna and half the cheese.

Tuesday - Salmon, baked Potato, Bread, and                          Vegetable
               
Wednesday - Leftovers from Monday
               
Thursday - Lean Protein, Brown Rice, Vegetable
               
Friday - Black bean and quinoa stuffed Peppers
               
Saturday - Crab cakes and 2 vegetables
               
Sunday - Veggie Pizza and Salad

I think overall my diet is great. The areas I need to improve are portion control, adding more of a variety at breakfast time, and limiting wine consumption to no more than 2 glasses during social events.

Nutritional Requirements over the Course of a Lifetime

Throughout the course of a lifetime, nutritional requirements vary depending on the stage of life. During pregnancy, women require greater amounts of Folic acid, calcium, and protein. Prenatal health greatly affects a baby's development. During lactation, the needs are even higher for certain nutrients than they were during pregnancy. It is important for women to take a supplement during these times to ensure adequate nutrients are being provided. Also, it is necessary to consume 330 additional calories during lactation.

As a baby grows, in order to keep up with the speed of growth, it is important that the baby continues to receive adequate nutrients. Nutrients of particular concern to the growth process are Vitamins A and D and calcium. As a baby's growth slows, the energy requirements decrease. Eating habits established during the first years of life are very influential on future eating habits.

During early childhood the number of calories required increases with age. Also an important determinant influencing energy needs is a child's level of physical activity and growth (Sizer & Whitney, 2013). Adolescents typically make their own food choices. It is important that good eating habits are instilled throughout childhood so that by the time a child reaches adolescence, they are inclined to make healthy choices. It is very important for adolescents to consume adequate amounts of calcium to prevent osteoporosis in later life.

Food choices that are made in early adulthood and beyond are carried over and dramatically influence the prevalence of chronic disease among individuals and are determinants to the quality of life that is experienced. The influence of hereditary decreases with age and lifestyle becomes the more influential factor on health and well-being.

The choices that are made now will inevitably last a LIFETIME so Make them COUNT!!!!

Is your Diet Keeping you Thin or Making you Fat?

It is no secret by now that what you eat can either wreak havoc on your body or promote optimal health. Eating a healthy diet can prevent instances of overweight, underweight, and obesity.

Limiting intakes of processed foods, sodium, sugar, and saturated fat is recommended to maintain a healthy body composition. Eating a high fiber diet with whole grains, lean protein, and an abundance of fruits and vegetables is associated with good health. Moreover, because the body needs such a variety of nutrients, it is important to eat nutrient dense foods otherwise the allotted number of calories will be used up and the body will be left filled up but undernourished. 

At the end of the day if there are still calories left over after obtaining vital nutrients, it is at this time that treats can be enjoyed. Personally, I like to eat healthier versions of snacks so that even when I am splurging, so to speak, I am still eating better versions of old favorites. Maintaining a healthy lifestyle will prevent disease and will improve the quality of life at all ages and this helps to keep me motivated most of the time - that and an occasional slice of pizza!

Here is a favorite recipe of mine for brownies with a twist of healthy:

http://www.the-girl-who-ate-everything.com/2013/09/zucchini-brownies.html

Bon Appetite!

So, I ate the Macro Nutrients my Body Needs, now what happens Next?

All this talk about healthy eating has paid off! You went to lunch with a coworker and instead of your usual half-pound burger and french fry, you opted for a nice lunch sized salad topped with grilled salmon. It was served with a whole grain roll and you had water with lemon to drink. So, now that your body has been provided with the essential macro nutrients in optimal form, what comes next? How will they be used?

Digestion is both mechanical and chemical in nature. 

Mechanical Digestion

Digestion begins in the mouth as food is chewed and broken down for passage through the esophagus into the stomach. An enzyme present in the saliva (salivary amylase) works to break down carbohydrates immediately. 

Babies have a salivary enzyme called lactase which assists with the breakdown of protein. This is unique to babies because most often, protein is digested in the stomach.

Food is churned by the stomach and mixed with bile until it is released as chyme into the small intestine.By the time, the food becomes chyme, it has been broken down and is made ready for absorption. Most of the digestion and absorption takes place in the small intestine and the remains are released into the large intestine where preparation for elimination is made.

Chemical Digestion

There are many chemical processes involved with the process of digestion. First, enzymes within the mouth begin to breakdown starch. Once the food, is transported to the stomach, it is mixed with gastric juices. In the small intestine, bile is added. Pancreatic juices containing bicarbonate help to neutralize stomach acid (Sizer & Whitney, 2013).

All of these processes are pretty complex and I always find for myself, it helps to get a visual representation of the process to aid in understanding. Here is a brief video to demonstrate both processes. I hope this helps you see how those healthy foods you ate will be processed and used by your cells to maintain optimal body functioning. Bon Appetite!

References

Mechanical v Chemical Digestion. (n.d.). Retrieved August 25, 2014, from https://www.youtube.com/watch?v=xTKjZOhq-_Q

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies
(13th ed.).  Mason, OH: Cengage Learning.

Are you Getting Enough of these Required Nutrients?

Certain nutrients are indispensable to the body and must be constantly replaced in order to ensure that critical bodily processes are carried out effectively. Some of these nutrients are needed in larger amounts than others and for this reason are labeled as macro and micro nutrients. So what exactly are these nutrients and why are they so critical to the body?

What are Macro Nutrients?

Macro nutrients are nutrients that are needed by the body in greater amounts. They are also considered energy-yielding nutrients. Examples of these include: carbohydrates, fat, and protein. Carbohydrates and protein provide 4 calories per gram and fats provide 9 calories per gram.

Carbohydrates

Carbohydrates are the body's preferred energy source. Carbohydrates are essential to the body due to the cells of the brain and nervous system's need for glucose (Sizer & Whitney, 2013). Furthermore, red blood cells use glucose alone (Sizer & Whitney, 2013).If the body's need for carbohydrates is not met, it can go into a state of ketosis which can be life threatening.

Fats

Fats are essential to the body but it is important to note that not all fats are created equal. Fat provides energy to the body, is the most efficient form of energy stored within the body, provides cushion to internal organs, regulates body temperature, and assists in the transportation of  raw materials.

The four types of fat are as follows: saturated fat, monounsaturated fat, polyunsaturated fat, and trans fat. Saturated fat should be closely regulated and limited as much as possible. Mono and polyunsaturated fats are the body's preferred type of fat; however, these fats still contain the same amount of calories per gram and must be consumed moderately. Trans fat is similar or possibly worse than saturated fat and should be avoided as much as possible.

Protein

Protein is essential to so may bodily functions and plays so many critical roles within the body. For purposes of brevity, I will only provide a quick summary of its role. Proteins  provide structure and movement to the body; build enzymes, hormones, and antibodies;transport substances within the body; maintain fluid and electrolyte balance; maintain acid-base balance; and assist with blood clotting. Each person generally needs 0.8 grams of protein per 2.2 lbs of body weight.

What are Micro Nutrients?

Micro nutrients are important vitamins and minerals that are needed by the body but in less amounts than the macro nutrients. These nutrients do not provide energy but act as regulators within the body. They assist with bodily processes, growth of tissues, digestion, muscle movement, and obtaining energy from the macro nutrients. Examples of the micro nutrients are: calcium, phosphorous, vitamins, and iron. It is important to note that toxicity can occur from over consumption of vitamins.

Here is a clip from the documentary Fat, Sick, and Nearly Dead explaining the importance of the micro nutrients. It also explains the problems with the current American diet and how it can be changed for the better. Until next time! 

ABCs of a Healthy Diet

So, we all know by now how important a healthy diet is. How can we achieve this though? What makes a diet healthy? What if I said its as easy as learning your ABCs? 

The ABCs of a Nutritious Diet

1. Adequacy

In order to eat an adequate diet, it is important to ensure that the body is replenished of vital nutrients. This requires consumption of an adequate amount of nutrients. For example, the body is composed mostly of water and the body is constantly using that water up for many processes. For this reason, it is important to replenish the body with water throughout the day to prevent dehydration. This can be achieved by drinking 8 glasses of water or more per day.


2. Balance

Due to the variety of nutrients that are needed by the body and their complementary effects, balance is an essential component of a healthy diet. For example, Vitamin D aids in the absorption of calcium. For this reason, it is important to consume adequate amounts of each. This is only one example. There are many more. Another example is the complementary proteins. Whole grains and legumes contain different types of Amino acids which are complementary and when eaten together, satisfy the body's needs when animal based protein is limited for any reason.

3. Calorie Control

One of the biggest problems with today's diet is the abundance of calories Americans are consuming, coupled with a lack of energy expended. Portion sizes have doubled and in some cases tripled in the past couple of decades. In order to eat a healthy diet and stay within caloric recommendations - portion control is imperative! 

4. Moderation

It is important not to deprive the body of pleasure foods because doing so may increase the urge to consume them and result in binge eating when deciding to indulge in sweets or high-fat foods. These foods can be eaten but should be consumed in moderation. Even healthy foods need to be consumed in moderation because too much of a good thing can still be a problem.

5. Variety

The last component of a healthy diet is variety. Because the body needs such a vast array of nutrients, it is important to consume a variety of foods in order to achieve this need. This ensures adequacy and prevents an accumulation of toxins (Sizer & Whitney, 2013). 

Over time, applying the ABC's to your diet will become second nature and will ensure your body's optimal functionality. In the beginning, it can be difficult to know where to begin and that is why we start with our ABC's. Keeping these 5 easy principles fresh in our minds helps to eliminate a lot of the guesswork!

References

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH: Cengage Learning.

Why do we Eat?

Why do we eat? What kind of question is that really?! Why does anyone eat aside from the obvious reasons? Obviously, we eat to survive but is this the only reason? 


Do we eat to relieve boredom or to provide social companionship? Do we eat as part of a ritual, a religious custom, to celebrate, or to even to provide comfort? The answer to all of these questions is a resounding YES! There are so many factors that go into food choices! In addition to the physical components like taste, aroma, and satiety coexist emotional, social, cultural, and psychological constituents that drive choices. Let us look at these together.

1. Physical

The top reason for choosing foods is simple. Taste. Our bodies are designed to crave foods because they are needed for survival. Because the body needs certain things like protein, fat, and carbohydrates to survive, our bodies are designed with an innate desire for foods that satisfy these requirements. We have a genetic predisposition for sweet, salty, high fat foods which can lead to overindulgence if not watched closely (Sizer & Whitney, 2013).

2. Psychological

There are many psychological factors that come into play when making food choices. Do you choose a particular food because its healthy, because it tastes good, because its 'easy' or low in fat? Many decisions to eat or not eat certain foods are based on these examples.

3. Cultural/Religious

Likewise, there are many cultural and religious factors that can go into food choices. In America, foods like pizza, hot dogs, and hamburgers are considered a part of our food culture. Eating these types of foods brings back fond memories and is enjoyable. Unfortunately, many of the foods that are closely tied to American culture are not the healthiest of choices and this can be seen with observance of current statistics. 70%, or 7 out of 10 Americans are overweight or obese. Do we have our culture to thank for this trend? Can adoption of a Mediterranean diet lower disease instance in America?

Food is used in times of celebration, in times of mourning, and accompanies various rites of passage. Food is deeply ingrained into cultural norms.


Lastly, there are religious components that drive food choices. For example, Jews do not eat pork or shellfish. Certain cultures view the cow as sacred and will not eat beef as a result.

4. Emotional 

Many people eat foods to provide comfort. This is not a healthy behavior and can lead to many negative health implications. Eating foods in an attempt to bring forth comfort or relief from depression, anxiety, or boredom leads to overeating and can result in disease. It is important to avoid situations in which there is temptation to eat food because of emotional duress. 

For more information regarding the biology of food choices, please visit this link which contains some very interesting information.

http://www.eufic.org/article/en/artid/biology-of-food-choice/

Also, please share what factors come into play in your own life when deciding what food to eat or not to eat. Do yo eat when you are bored, happy, sad, mad, tired, lonely, or just hungry?