Nutrition and Disease

There is a huge connection between diet and health. Have you ever noticed that we eat whatever is put in front of us? Sometimes, without even thinking about it. When someone is on a ‘diet’, they are limiting what foods they put in their mouths. That, combined with exercise, is essentially how you lose weight. However, when you eat just to eat, you’re not thinking about what goes into your mouth or what it’s doing to your body. Soon, one Oreo turns into the whole package. I think what is important to note is that dieting isn’t just a one time deal, or something that will be done within three months. It’s a lifestyle change that continues forever, depending on how healthy you want to be. According to Levine and Labuzat, “what is available on the shelf will have an impact on the choices consumers make, thereby affecting their health.” (Levine & Labuzat, 1990). Health is choosing, and being specific about the foods that we eat, why we eat them, and the exercise we do each day, where diet usually changes with time. What you eat will always have an impact on the state of your overall health and wellness.

What are some of the health consequences of inadequate or improper nutrition, you might wonder? Well, the health consequences of inadequate or improper nutrition are numerous. Your immune system will be affected, increasing your chances of illness and disease. We see this often in countries where water is dirty or sparse. We see this in areas where healthy foods such as fresh fruits and vegetables, are too expensive, so the majority of the people can’t buy them. Some of the health consequences include, “Coronary Heart Disease, high blood pressure, non-insulin dependent diabetes, constipation, joint pain, being out of breath. Your risks multiply if you eat too much animal fat, smoke, drink alcohol and take very little exercise.” (BBC, n.d.) The phrase “An apple a day, keeps the doctor away” really is true. But it’s not just apples anymore, it’s all fruits and vegetables, healthy lean meats and whole grains. When combined in correct amounts and mixed with proper exercise, you’re giving yourself more of a chance to be healthier for a longer life. “Nutritious food is fundamental to good health and disease prevention. The significant health risks associated with poor nutrition include chronic diseases such as heart disease, type 2 diabetes and some cancers. Poor nutrition also contributes to a variety of other health risk factors such as high blood pressure, high blood cholesterol and overweight and obesity.” (Australian Government, 2010).

If that wasn't enough, according to the Center for Diesase Control and Prevention, "Research has shown that as weight increases to reach the levels referred to as "overweight" and "obesity, the risks for the following conditions also increases:
• Coronary heart disease
• Type 2 diabetes
• Cancers (endometrial, breast, and colon)
• Hypertension (high blood pressure)
• Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
• Stroke
• Liver and Gallbladder disease
• Sleep apnea and respiratory problems
• Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)
• Gynecological problems (abnormal menses, infertility)
(Center for Disease Control and Prevention, 2011).

References:

Australian Government, Measure Up. (2010). About Chronic Diseases. Retrieved from http://www.health.gov.au/internet/abhi/publishing.nsf/Content/factsheet-chronic-disease

Levine A. S. and Labuzat T. P., 1990. Environmental Health Perspectives, Vol. 86. Food Systems: The Relationship between Health and Food Science/Technology. Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1567729/pdf/envhper00419-0223.pdf

The Centers for Disease Control and Prevention, 2011., Healthy Weight, it's not a diet, it's a lifestyle. The Health effects of overweight and obesity. Retrieved from http://www.cdc.gov/healthyweight/effects/index.html

Characteristics of a Healthy Diet

We all know that fruits and vegetables, as well as whole grains and enough fluids, are important in every day diet. But why? Why are these things needed in order to reach and maintain our health goals? Let's look at what a healthy diet is.

A healthy diet: combines choosing more fresh fruits and vegetables and less processed foods. A healthy diet is: planned out with breakfast, lunch, dinners and snacks. A healthy diet has: more whole grains. A healthy diet includes: eating regularly to help boost metabolism and give added energy throughout the day. A healthy diet includes rules. A healthy diet: involves a wide variety of foods. The characteristics of a healthy diet consist of five categories. These are adequacy, balance, calorie control, moderation and variety. With adequacy, the goal is to eat foods that provide the essential amount of nutrients, fiber and energy. If you have a balance in your diet, that means that you’re making correct food choices, not too much or too little of certain kinds of food. Having calorie control means that you’re getting the right amounts of energy needed to life at a healthy weight. With moderation, you can still eat some of the tasty, but not so healthy foods, like cakes, candy, sodas, or potato chips, as long as it’s not excessive. Finally, variety. This is where the food choices are different from day to do, meaning you don’t eat the same lunch every day, or have the same things for breakfast every day. (Siezer & Whitney, 2011).

Some of the challenges associated with choosing the right foods are:
Media- so many commercials aim to get individuals to buy foods that are full of sugar (think, cold cereal), or processed (think, boxed foods, mac and cheese). They're cheaper than healthier food choices, and they're more convenient, taking only minutes to prepare.

Friends/family- when we're surrounded by people who don't care or worry about their food choices, it's easy for individuals to follow suit. Take a New Years Eve party. All the guests invited are asked to bring a dish to share. What are the chances of having plates of vegetables or fruit, when you could easily have meatballs or cookies instead? Individuals eat what's put in front of them and fall to peer pressure to easily.

Lack of education of food. - A basic challenge that people face, is having the correct knowledge of food. Why do we eat what we do? Why shouldn't we eat cakes and candy all the time? Or, harder yet, what's the difference between whole grains and enriched flour? When that basic knowledge is missing, it's easy to make poor food choices. However, when knowledge is put into action, it's easier to, not necessarily make better choices, but have a better understanding of why we should make better choices, and the consequences of those choices, both good and bad.

Cost- Healthy food is not cheap. The cost of processed foods, such as boxed macaroni and cheese, averages about .30 cents a box. The cost of two-three apples averages about $1.29 per pound, Even if you were to buy three boxes of macaroni and cheese, you're still getting them for under a dollar. Three boxes can feed a family of five easily, yet three apples won't even make a dent in their hunger. So which is more important, buying healthy food which costs more and can keep you on the right track, or unhealthy food that can temporarily fill you up, but cause more damage in the long run?

Convenience- Drive thru's offer quick, inexpensive meals. You don't have to worry about shopping or preparing the food. You don't have to dirty dishes, or clean up afterwards. All you do is drive up, order, and you're on your way. However, the food you're eating is typically food that will kill you from the inside out. Most fast food is made from processed ingredients, fried, and full of artificial ingredients that prolong the life of the food. If that food is able to be preserved for long periods of time outside of your body, imagine what it is doing once it gets inside your system. Yet, people still tend to choose fast food over healthier, home cooked meals, based on cost and time.

References: Siezer, F., Whitney. E., (2011). Nutrition Concepts & Controversies, 12th Edition . Wadsworth, Cengage Learning . Belmont, CA.

Social, psychological, physical and philosophical factors in our diets..

Scenerio: It's 6pm and you're just getting off work. You stayed up way too late the night before, and slept in this morning, which caused you to skip breakfast. Lunch time rolls around, but you work through your lunch break because you were behind on your work related tasks. On your way home from work, do you:
A: Pull into the nearest drive thru and order the normal double cheeseburger, fries and a soft drink
B: Drive home and make a healthy meal consisting of a garden salad, 3 oz. of grilled chicken, steamed veggies and a fruit smoothie
C: Drive home and pull out a frozen TV dinner

The correct answer would be B, however, reality is either A or C. Why? Why do we make poor food choices when we know the correct answer? Because we're human.

There are many reasons why we choose poor choices. These can be social, psychological, philosophical, or physical choices that drive our food decisions. We choose the foods we choose based on convenience, time, and money available. It’s easier to go to a drive-thru and pay $5 for a whole meal, than it is to go grocery shopping, chop, dice, season and cook a meal. The drive-thru is faster, cheaper and fills a need instantly. However, in the long run, it is only doing more harm than good.

Food is associated to just about everything. Holidays, celebrations, sporting events, even entertainment centers around food. (Going to the movies for the popcorn). Not going to lie, I eat out of boredom and stress. Those are my two big triggers, which I hate. People also might eat out of anger or sadness. Sometimes when I’m reading a book, I need to have something crunching in my mouth. I’m not hungry, but the act of chewing something is always there.

There are a lot of reasons why we eat, but it’s important to find out what those reasons are and if they are valid. If not, maybe try looking into changing up that eating habit.

Social factors that lead to food choices:
**I love football. I love to have big football parties with lots of people and LOTS of food. It is fun for me to decorate food to match the teams playing. Do I always eat the right kinds of foods during these parties, no. I need to work on this.
**I love celebrating birthdays. Taking my friends out on their birthday is a fun way to celebrate. Cake, lunches, big dinners, it’s all part of the birthday package. However, I will admit that I plan in advance where we’ll be going and what healthier options I can have instead. (But when it comes to the ice cream, there’s no holding back.)
**Holidays. Everyone comes over to my house and brings plates of food. Cookies, pies, vegetable platters, and fruit. There’s a big turkey and casseroles and all the fixin’s. It’s a holiday, a celebration, and food is the main event. Again, despite all the sugary and fatty foods, there’s always vegetables and fruit arranged in exciting ways. You have to help yourself succeed. Being around people and going to events where food is involved is a part of my life. I can’t change that, but I can change what food choices I make during those events.

Dietary Guidelines

So, to help us on our journey towards better health and nutrition, we have been given a guideline to follow. This doesn't mean that it's set in stone and if you stray you'll never get healthy. What it is, is a guideline, a place to start. It's called "The 2010 Dietary Guidelines for Americans", and we're going to talk about how to reach them.

The key recommendations of the guidelines are:
**adequate nutrients within energy needs
**weight management
**physical activity
**food groups to encourage
**and food safety

Seizer and Whitney suggest that we should consume more varied fruits and vegetables, whole grains and low-fat milk products, while limiting the amount of our sodium, fat and calorie intake. Individuals are recommended to eat less salt and cut back on their carbohydrates and sugar intake and make sensible choices when it comes to alcohol.

More detailed information about what American's should be eating, and should be avoiding can be found at the USDA webpage. There, they clearly state what we should be reducing. Those things are:

"Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults.

Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.

Consume less than 300 mg per day of dietary cholesterol.
Keep trans fatty acid consumption as low as possible, especially by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats.
Reduce the intake of calories from solid fats and added sugars.
Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium.

If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and two drinks per day for men—and only by adults of legal drinking age." (USDA, 2013).

As well as stating those foods we shouldn't be eating, here's a few guidelines for the things we should be including in our daily diet:

"Increase vegetable and fruit intake.

Eat a variety of vegetables, especially dark- green and red and orange vegetables and beans and peas.

Consume at least half of all grains as whole grains.
Increase whole-grain intake by replacing refined grains with whole grains.

Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.

Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.

Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.

Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.

Use oils to replace solid fats where possible.

Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products." (USDA, 2013).

Wow!! Kind of a lot to take in and remember, isn't it? When you look at it spread out on a blog, or paper, yes, it looks like a lot of information. However, when you spend a little time thinking about what you eat normally, you'd be surprised to see that you're probably not doing as bad as you think.

The key to getting all these wonderful, healthy, super foods into our bodies requires a little thought and planning. Soon, it will be second nature.

(Siezer & Whitney, 2011. page 35 para 4-6) References: Siezer, F., Whitney. E., (2011). Nutrition Concepts & Controversies, 12th Edition . Wadsworth, Cengage Learning . Belmont, CA.

United States Department of Agriculture (USDA), 2013., Center for Nutrition Policy and Promotion. Dietary guidelines for Americans. Retrieved from http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm

Fats, Proteins, Carbs, and Fiber

How are fats, proteins, and carbs digested and absorbed in the body? Good question! Let's take a peek and find out. The purpose of the digestive system is simple; break down food and absorb the nutrients that bodies need, and get rid of the things they don't need. Digestion can seem like a complicated idea, and in some ways, it is. However, bodies are amazing things and are able to conform to new foods and food changes in order to absorb as much nutrients as it possible can. Food absorption and digestion essentially means maximizing the surface area in the form of chewing food, which breaks food down into smaller pieces so enzymes can break it down further, until our bodies can absorb the nutrients from them. (CrashCourse, 2011).

What are the good fats and bad fats? Saturated fats come mostly from animal sources of food. One of the negative qualities it has, is that it raises the total blood cholesterol levels, which can increase the risk of cardiovascular disease. (Mayo Clinic Staff, 2013). Saturated fats are found in butter, cheese, whole milk, ice creams and fatty meats. Monounsaturated fats are typically liquid when at room temperature, like olive oil. You can also find monounsaturated fats in avocados, peanut butter and most nuts and seeds The benefits of monounsaturated fats are that they contain vitamin E, and have nutrients that help develop and maintain cells. Polyunsaturated fats can help reduce the cholesterol levels in your blood and lower the risk of heart disease. An example of good polyunsaturated fats are fish, such as salmon and trout. Omega-6 and Omega- 3, are found in polyunsaturated fats. These two nutrients help with brain function, normal growth and body development. (American Heart Association, 2010). Trans-fats are found in foods, usually through partial hydrogenation. Trans fats can increase unhealthy cholesterol and lower healthy cholesterol. Trans fat can be found in butter, fried and processed foods.

Of those listed, which are considered to be the “bad” fats, and which are considered to be more healthy fats? The two harmful fats are saturated fat and trans fat.

Now, let's talk fiber! Why is fiber so beneficial? We've all heard it at least once, "Eat more fiber!" But..why? What's the big deal with fiber? Well, two benefits of dietary fiber are: it helps an individual maintain a healthy body weight, and help to maintain digestive tract health. (Seizer & Whitney, 2011).

For me, eating enough fiber every day is vital. I am low on iron and take an iron supplement pill that really messes up my insides. Eating enough fiber evens everything out and helps me not feel so 'ugh' and sluggish all the time.

Fiber also "normalizes bowel movements, helps maintain bowel health, lower cholesterol levels, helps control blood sugar levels and aids in achieving healthy weight." (Mayo Clinic, 2012). The benefits of carbohydrates and fiber-rich food are huge. These foods, such as vegetables, fruits, whole grains, and legumes provide massive amounts of vitamins, minerals and phytochemicals, as well as fiber, and little or no fat. These foods help normalize blood cholesterol and blood glucose and by maintaining healthy bowel function. It also helps with healthy weight. (Seizer & Whitney, 2011).

I have found in my own life, that when I eat fruits and vegetables, I feel so much better overall. I'm not nearly as tired, my brain seems more clearer, and I can do more things throughout the day. When I eat the heavier foods, like pastries and cookies all day, I can tell a huge difference in my mood. I'm grumpy and tired, because my body isn't getting more of the right kinds of foods. As much as I love a donut, I love feeling better even more. Some food sources of fiber are: oats, fruits such as apples or citrus, and vegetables. Every morning, I have oatmeal and a grapefruit for breakfast. I'm not sure why, but those keep me full well into the afternoon, and they are such power foods! I can't get enough of them!

References:
American Heart Association,2010. Polyunsaturated Fats. Retrieved from http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Polyunsaturated-Fats_UCM_301461_Article.jsp

CrashCourse. (2012, August 6). The Digestive System; CrashCourse Biology #28 [Video file]. Retrieved from http://www.youtube.com/watch?v=s06XzaKqELk

Mayo Clinic, 2012., Nutrition and healthy eating. Dietary fiber: Essential for a healthy diet. Retrieved from http://www.mayoclinic.com/health/fiber/NU00033

Underweight, Overweight and Obesity

One thing that you can't change is your family history and genetics, however, you can change your lifestyle habits. Here's an example. I come from a family of 5, and out of all of us, I'm the only one without a serious health problem related to weight. My parents have diabetes, my brothers are headed there as well. Everyone is overweight, some closer to being obese. I firmly believe that it's because of the different lifestyle habits I choose to live. While they eat out daily, and would rather watch sports on TV, I cook my own food and exercise daily. Just those two choices alone have made a huge difference.

In a lifestyle change (aka: 'diet') there are a few things that need to happen in order for success to be apparent. Some preventative measures that can be taken are:
**watching our food intake. This will help individuals not over eat, which leads to obesity.
**getting enough physical activity daily. Taking time to educate ourselves on food, and physical activity, could go a long way in prevention for both underweight and overweight individuals.

Overweight and weight loss are two subjects people usually know how to achieve. Overweight is due to an increase in calories and fats, and a decrease in physical activity, which can result in obesity. Losing weight is a popular goal for most people. To achieve this, an increase in physical activity and decrease in calorie consumption and fat intake is needed. However, what do you do if you're underweight and struggle to gaining weight in order to live at a healthy goal weight? That's a little more tricky.

Katherine Zeratsky, a registered dietitian with the Mayo Clinic, says, "Eat more frequently. When you're underweight, you may feel full faster. Eat five to six smaller meals during the day rather than two or three large meals. Choose nutrient-rich foods. As part of an overall healthy diet, choose whole-grain breads, pastas and cereals; fruits and vegetables; low-fat dairy products; lean protein sources; and nuts and seeds. Try smoothies and shakes. Don't fill up on diet soda, coffee and other drinks with few calories and little nutritional value. Instead, drink smoothies or healthy shakes made with low-fat milk and fresh or frozen juice, and sprinkle in some ground flaxseed. In some cases a liquid meal replacement beverage may be recommended. Drink fluids either 30 minutes before or after a meal, not with it, to avoid becoming full before you eat. Add in calorie-dense snacks. Snack on nuts, peanut butter, cheese, dried fruits and avocados. Have a bedtime snack, such as a peanut butter and jelly sandwich or a wrap sandwich with avocado, sliced vegetables, and lean meat or cheese. Top it off. Add extras to your dishes for more calories — such as cheese in casseroles, soups and scrambled eggs, and nonfat dried milk in stews. Have a healthy treat. Even when you're underweight, be mindful of excess sugar and fat. Have healthy treats that also provide nutrients, such as bran muffins, yogurt, fruit pies and granola bars. Exercise. Exercise, especially strength training, can help you gain weight by building up your muscles. Exercise may also stimulate your appetite." (Zeratsky, 2013).



References: Zeratsky, K., 2013., Mayo Clinic, Nutrition and Healthy Eating. 'What's a good way to gain weight if you're underweight?'

Nutritional Recommendations Through a Lifespan..

Something I didn't really pay attention to, was that nutrition happens the minute we're conceived. Crazy, right? But it's true. What our mothers' ate while pregnant with us, in a lot of ways, shaped our lives from the get go. When this information clicks, making healthier food choices while pregnant should be easy, right? Sometimes. Let's face it, craving pickles isn't the healthiest food out there. In my case, it was sausage, bacon, and salsa. Absolutely awful food!! Let's take a look at the stages individuals go through in a lifespan, and the health and nutrition recommendations for each one.

Pregnancy,- According to the text Nutrition Concepts & Controversies, 12th Edition, "adequate nutrition before pregnancy establishes physical readiness and nutrient stores to support fetal growth...the healthy development of the placenta depends on adequate nutrition before pregnancy." ( Siezer & Whitney, 2011 p. 493, para 2). I know that with each one of my pregnancies, I was advised to take vitamin supplement pills to help my body get enough of the essential nutrients it needed. Iron was a big one that I was, and still am, constantly low on. Foliate and vitamin B12 are also needed during pregnancy because of their important roles in cell reproduction. (Siezer & Whitney, 2011 p. 498 Key Point).

Infancy, Infants grow quickly during the first year of life, therefore, they need careful diet and nutrition guidance to ensure they are getting the correct nutrients to develop healthy brains, organs, heart and body functions, and to promote a healthy growth rate. It is recommended that infants consume breast milk due to the amazing health benefits. Infants are also introduced to solid foods during the later phase of this stage. Simple foods, like pureed fruits and vegetables, cheeses, and other soft foods that children won't choke on, have great health advantages and can easily be consumed. The key to allowing children these foods, is making sure they are healthy, and not full of sugar. Fruit snacks, for example, are mostly sugar, and hardly any real fruit.

Childhood- This phase has been the hardest part of feeding my children. They see ads on TV for cereals, soft drinks, candy, and processed foods, that they would much rather eat instead of what is being cooked at home. Yet, this stage is a vital one for children to obtain important nutrients for their growth. "The first year of life is the time to lay the foundation for future health. From the nutrition standpoint, the problems most common in later years are obesity and dental disease. Prevention of obesity may also help prevent the obesity-related diseases; arthrosclerosis, diabetes and cancer." (Siezer & Whitney, 2011 p 520, para 7). A full day might include meals with fruits, melons, berries, dark greens, and deep yellow vegetables, all totaling about 1000 calories. (P521, table 13-11). It's also important to introduce a wide variety of food during this stage, to help children discover what they really like to eat. One thing that surprises me the most, is that my boys (9 and 5) both love broccoli, cauliflower, green beans, and brussel sprouts. Somewhere along the line, they were introduced to those foods and have decided they taste pretty good. Something that makes this mama a happy mama.

Adolescence- One thing I notice about adolescence is their desire to make their own choices. I've worked in schools and have been around the youth during lunch time when they are able to decide between pizza or salad. Deli sandwich or nachos. It's interesting to see that some kids actually choose a plate of fruit and veggies over a tray of chips and cheese. At this stage, youth are wanting to make their own choices, yet, might not always realize the consequences of their choices. When they're younger, they get punished when they do something wrong. But as they get older, they need to learn responsibility. My 15 year old daughter is a healthy eater. All fruits and veggies she loves. But, she also loves chocolate. (Who doesn't?) It's been interesting to watch as she earns her own money, and despite what she knows about eating healthy, she chooses to spend a majority of her money on candy. Choices, people.

As an adolescent grows, their body develops and matures. For this to happen, they need food..and LOTS of it. They might be active in sports or other activities, their brains are on overload with school work, and their time socializing with friends often takes them into this phase of "I NEED FOOD NOW!!". "The energy needs of adolescents vary tremendously depending on growth rate, gender, body composition and physical activity...An active, growing boy of 15 may need 3,500 calories or more a day just to maintain his weight, but an inactive girl of the same age whose growth has slowed my need fewer than 1,800 calories to avoid unneeded weight gain." (Siezer & Whitney, 2011). Youth need iron, calcium for bones, vitamin D and many more nutrients to help their maturing bodies reach their full potential. Adulthood- "About the age of 50, the intake recommendation for energy assumes about a 5% reduction in energy output per decade." (Siezer & Whitney, 2011 p. 552, para 7).

Carbs and fiber, as well as vitamin A, D, and B12 are increasingly important. As individuals grow older, their bodies change opposite to what happened in adolescence. Arthritis and other chronic illnesses may creep up, making it difficult to get physical activity. With decreased physical activity, the chance of weight gain increases. Fascinating, isn't it? Diet, nutrition, and exercise all are key components in our lives, keeping us healthy (or unhealthy), depending on our choices. Since we're already deciding to put food into our mouths, shouldn't we choose the 'right' kinds of food?

References:
Siezer, F., Whitney. E., 2011. Nutrition Concepts & Controversies, 12th Edition . Wadsworth, Cengage Learning . Belmont, CA