HCS 208
Final Project
Blog Post 2
Healthy Nutrition and
Food choices.
The word ‘diet’ which originally means a manner of
living, or the sum of food consumed is now popularly associated with weight
loss regimens akin to fasting (Merriam-Webster dictionary 2004). In keeping
with the dictionary’s definition of the word ‘diet’, a healthy diet can be
described as a lifestyle choice in which all nutrients necessary for the functioning
of the body are consumed in adequate quantities (Sizer & Whitney 2013).
Nutrition is the science in which the body processes and utilizes the nutrients
it gets from food for proper bodily function (Anspaugh et al 2011). The body
needs the energy to function and as such, “The best food … then, is the kind
that supports the growth and maintenance of strong muscles, sound bones,
healthy skin, and sufficient blood to cleanse and nourish all parts of your
body. This means you need food that provides not only the right amount of
energy but also sufficient nutrients, that is, enough water, carbohydrates,
fats, protein, vitamins, and minerals” (Sizer & Whitney 2013 p.3), all
these listed are the nutrients the body needs to function.
The word nutrient is simply defined or translated to mean ‘a
nourishing substance’, and as previously implied there are six classes of
nutrients that broken into energy yielding (Macronutrients), and supporting
(micronutrients), these nutrients are also considered essential nutrients
because they cannot be produced by the body (Anspaugh et al), and are thus required
to be consumed through food.
As prior mentioned a balanced healthy diet should provide
all these nutrients in the right amounts to aid proper bodily functions. If
these essential nutrients are not consumed in appropriate amounts, the body can
develop deficiencies, and too much of some of these nutrients could be toxic,
and leave the body susceptible to diseases. Therefore a healthy balanced diet
must have these five characteristics:
Adequacy: the foods consumed must provide an adequate
amount of the essential nutrient. For example water is an essential nutrient,
we lose some everyday through sweat and waste, it cannot be produced by the
body, and therefore must be consumed to replenish what was lost for proper
bodily function.
Balance: food choices should not overload one
nutrient at the expense of another. Some perfect examples are mentioned in the
required text, typically iron rich foods are low in calcium, and calcium rich
foods are low in iron. As both are essential to the body a balance of some iron
rich foods and calcium rich foods should be consumed each day.
Calorie Control: as prior mentioned the body needs
energy to function, and this energy provided through foods is expressed as kilocalories (Anspaugh et al 2011). The
body only needs a certain amount of calories to function each day; obviously an
active body would need more than a non-active one. The amount of energy
ingested should not exceed the energy needs of the body (Sizer & Whitney
2013). On average the daily caloric intake should be between 2000 to 2500
calories, and should not exceed these amounts. Women should not consume less
than 1200 calories each day, and men should not consume less that 1500 calories
each day. However the problem with the average American diet the overconsumption
of calories. When more than enough is consumed, the rest is stored in the body
and can lead to weight gain, obesity and other chronic diseases. Caloric
control is a very important characteristic of a healthy diet.
Moderation: this characteristic is very closely
connected to that of calorie control, in that it reiterates what calorie
control emphasizes, which is all foods in moderation, to make sure that daily
nutrient need is met, without consuming too many calories. As previously
mentioned, fat is an energy-yielding nutrient, which is high in calories and as
such should be consumed in moderation.
Variety: is the spice of life, scientist believe that
variety in diet is more likely to provide adequate amount of essential
nutrients. In addition trying different and new foods can be pleasurable, which
enhances the mental aspect of eating.
Many Americans despite their knowledge of healthy foods
still make unhealthy food choices. There are a great many factors that affect
our food choices, some of the most significant being taste, cost, availability
and convenience (Sizer & Whitney 2013).
Unfortunately in our great nation
the poor, which consist mostly of female headed households, do not have access
to fresh healthy foods, and are thereby left to the mercy of convenient stores
and fast food chains, with the popular knowledge of these food choices having
no nutritional value due to the food desserts they reside in; “The higher
prevalence of obesity among low-income and minority populations has been
related to their limited access to healthy foods and to a higher density of
fast-food outlets and convenience stores where they live.” (Hilmers, Hilmers
& Dave 2012).
There are also cultural and social significances to
food, in fact in many cultures, in social gathering food is a means of bringing
people together and breaking the ice (Sizer & Whitney 2013). The one
disadvantage to that might be that in social settings, individuals might be too
preoccupied to control their energy intake.
Poor food choices can also be made
due to cultural influences, one of the things passed down, as tradition in most
cultures is food. A way most individuals know to share their culture with
others, or to keep from acculturation is true authentic indigenous foods (Sizer
& Whitney 2013).
Here is a link from some tips on healthy eating by
the CDC.
References:
Anspaugh, D. J., Hamrik, M. H., & Rosato, F. D. (2011).
Wellness concepts and
Applications. (8th ed.). New York: NY, McGraw-Hill Higher
Education
Hilmers, A., Hilmers, D.C., & Dave, J. (2012).
Neighborhood Disparities in Access to Healthy Foods and Their Effects on
Environmental Justice. American Journal Of Public Health, 102(9)
Sizer, F. & Whitney, E. (2013). Nutrition:
Concepts and Controversies (13th ed.). Mason, OH: Cengage Learning.
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