A Change In My Diet Equals A Change In My Life

   

        Throughout the past five (5) weeks of class, the knowledge acquired about nutritional concept have allowed me to change my diet in order to improve my health and my personality. These changes have impacted my sight of my self concept, self image, self image, and self esteem; allowing me to feel like a new and improved individual. Recently,  I wake up feeling energized and physically fit. With my sudden boost of energy,  I am able to take on my daily physical activities. The right proportion sizes in comparison to my weight, age, gender and body mass combined with the appropriate nutrients causes changes in my behavior pattern could have a complete change in lifestyle . I plan to assist my family members, friends, co-workers and acquaintances in attaining their choice in food because the influences often mold the choices of our surrounding community.

Click the link below for a few tips to having a healthy lifestyle

               http://georglyn.edu.glogster.com/dietary-action-plan

Disease & Nutrition Connection

        

         Health is not merely the absence of disease  or infirmity, it  is the state of complete physical, mental, and  social well-being of the human body. People's lifestyles and behavior are contributory factors in most of the chronic degenerative diseases,  such as heart disease, stroke, cancer, and arthritis, which represent the effect of the wear and tear on the human body.  According to the text, "although the chronic diseases such as, heart disease, diabetes, some kinds of cancer, dental disease,, and adult bone loss, all have a connection to bone loss, they cannot be prevented by a good diet alone. (...) a person's genetic constitution, activities, and lifestyle are also determining factors" (Sizer, & Whitney, 2012. p. 3). Important factors in most of the diseases mentioned are: diet;  exercise and maintaining mobility; stress, recreation and/or leisure activities; alcohol and substance abuse; smoking; sexual behavior; and housing and sanitation.

            The most important ways humans can help to feel well and be well is by promoting healthy eating, or maintaining good nutrition, which includes the principles of a healthy diet.  Humans need food to provide energy for physical activity and to maintain body temperature; to provide material for growth of the body cells; and for the replacement and repair of damaged body tissues. Food habits developed during childhood will affect humans for life, consequently, most adults will suffer from some disorder, for example, cancer, heart disease, or tooth decay, which is related to diet.  So, it is important to establish healthy diets/eating patterns which will help to promote good physical, mental, and social health, while also protecting the body against disease.

            Malnutrition/nutritional disorders may be  caused by an excess or a  nutritional deficiency of one or more of the elements of nutrition. Because healthy foods are relatively highly priced, healthy foods become less available, resulting in malnutrition. When people fail to maintain a healthy balanced diet, which includes a range of foods from the five main food groups in the correct proportion, the result is malnutrition or under-nourished. Based on researched information, "malnutrition is defined by the World Health Organization (WHO) as a cellular imbalance between supply of nutrients and energy and the body's demand for them to ensure growth, maintenance, and specific functions'^. The consequences of malnutrition result in a significant health and economic cost".  (Lamb, Parr, Lamb, & Warren, 2009). As the body has to draw on fat reserves to meet energy requirements, an insufficient intake in calories will result in weight loss. It seems that proportions of foods may vary according to human lifestyles, for example, people from lower-income societies may most likely be exposed to a range of poorer quality foods/diets.  Food requirements vary according to age, size, gender, lifestyles, occupation, and climate.

             Different foods contain different amounts of energy per unit of weight. It is believed that food that contain a lot of sugar and fat have high energy value.  With an excess of calories being stored, weight gain/obesity is the end result, as the surplus energy is stored as fat.  When more energy is taken in from the diet than is used up by the body, the result is obesity. Obesity can lead to emotional problems as well as physical problem of being prone to infections. Because some foods are energy dense and physical activities are poor, obesity/increase in weight causes more of a health concern.

References

Lamb, C. A., Parr, J., Lamb, E. I. M., & Warren, M. D. (2009). Adult malnutrition screening, prevalence and management in a united kingdom hospital: Cross-sectional study. The British Journal of Nutrition, 102(4), 571-5. doi:http://dx.doi.org/10.1017/S0007114509236038

Sizer, F. S & Whitney, E. N.  (2012). Nutrition Concepts & Controversies (12th. ed. ). Belmont: Wadsworth, Cengage Learning. 

A Healthy Diet/ Portion Control

        Due to changes in society's behaviors and eating habits, combined with the increased intake of high calorie foods, sugars, fats, and oils, which are commonly found in fast foods, there is more energy taken in from the diet than is used up by the body, resulting in overweight. "Since the early 1980s, increases in the portion sizes of foods commonly eaten away from home have occurred in parallel with increases in body weights, and constitute an important contributing factor to rising rates of obesity". (Young, & Nestle, 2007).  From my perspective, there are various factors fuelling the growth of this misfortune. An increase in processed foods and fast-food joints, a decrease in physical activities for people, and the increase in technology, etc. These habits allow for a vast amount of weight gain due to lack of nutrition, lack of physical activity and body movement. I call this the ‘couch potato’ syndrome. This nutritional excess of fats, sugars/sweetened foods, and high energy foods results in an increase in weight/obesity/fatness.

             It seems that over the last few decades more high calorie foods are being offered or are available  to people. With food portions continually increasing, portion sizes are much larger and people seem to consume larger portions of food over the last few decades."Portion sizes offered by fast-food chains are often two to five times larger than when first introduced". (Young, & Nestle, 2007).  After an analysis of Figure 2-11 U. S. Trend Toward Colossal Cuisine, portion sizes have doubled and in some of the foods, the portion sizes have even tripled over the last few decades. For example, "pasta was 1 c, 200 cal in the 1970s, and today's colossal show pasta portions at 2-3 c, 600 cal". (Sizer, & Whitney, 2012. p. 49).

            Many factors have contributed to food portion sizes increasing so significantly. The ability to get the most out of the money spent and  the increase in sizes of serving containers have significantly increased.  In an effort to compete on the market, fast-food chains have increased not only their portion sizes, but the sizes of the serving containers have significantly increased.  It seems that when food is served in large containers, people will consume a lot more. Also because of the different options of portions sizes presently provide, people are able to choose from a variety of sizes in comparison to over the last few decades when there was a standard size.

            The promotion and advertisement of fast-foods , combined with changes in society's economic structure, that is the industrial revolution, in which society has changed from traditional farming practices to industrialization. Poverty in some societies have led people to obtain more food for their money, than buying smaller amounts of healthy/nutritious foods. People are not aware of where foods come from, and they may also  lack the skills/ability to cook. Nutritious/healthy food is very expensive, while the fatty, and highly sweetened foods such as pops or sodas are quite cheap, white bread is a lot cheaper than whole wheat bread. Because of fuel cost, it is much cheaper to cook chips than jacket potatoes, also the preparation of healthier foods require skills and facilities, making cooking impractical. "As a result of shopping more carefully to obtain more food for their money, people in lower socioeconomic groups, are more likely to buy foods with high levels of fat and sugar." (Underwood, 2007. p. 84).

            Obesity leads to emotional problems, such as low self-esteem, low self-confidence, and clinical depression, as well as the physical problem of being more prone to infections. Obese people have been known to be stigmatized by society, and are often taunted by others and will be unable to participate in vigorous daily activities. Illnesses such as, arthritis, diabetes, and coronary heart disease, and certain cancers  are quite common in people who are suffering from obesity. 

            There are various simple and low cost tools/techniques people can use to help with portion control; some  every-day objects can be used as  helpful guidelines when comparing portion sizes.  "Using a deck of cards or the  palm of a woman's hand, one is able to have an idea of what 3 ounces of meat is. In comparison to the size of a regular (60 watt light-bulb), the size of 1 medium piece of fruit or potato will be known. 1¹/₂ ounces of cheese is equivalent to the size of a 9-volt battery.1 ounce lunch meat or cheese is equal to 1 slice.  By using the thickness of 280 pages of this book (pressed together), one is able to determine the similarities in 1 pat  (1tsp) of margarine or butter/a slice from a quarter pound  stick of butter. Also, in an effort to ensure that there is portion control on foods, an ice-cream scoop can be used to serve mashed potatoes, pasta, rice, vegetables, cereals, or other foods. (Sizer, & Whitney, 2012. p. 48).

I  particularly like using the palm of a woman's hand to estimate 3  ounces of meat; this tool/technique is feasible and accessible, because  as a woman, this estimation would require no extra effort/skills- my hands are ever present.

References

Sizer, F. S & Whitney, E. N.  (2012). Nutrition Concepts & Controversies (12th. ed. ). Belmont: Wadsworth, Cengage Learning.

Underwood, A. (2007). Health and Well-Being in Early Childhood (Ashford University ed. ) United States of America: McGraw- Hill Learning Solutions

Young, L. R., & Nestle, M. (2007). Portion sizes and obesity: Responses of fast-food companies. Journal of Public Health Policy, 28(2), 238-48. Retrieved  June 11, 2013, http://search.proquest.com/docview/233366297?accountid=32521

Factors That Drive Our Food

        Given the variety of food choices that we have available to us, various factors such as cultural background and ethnic origin; religious beliefs and strong ethical principles, taste/flavor, time, convenience, appearance, the availability of different foods, time and money constraints, food promotions/advertisements, smell,/aroma, and preferences and tastes that are shaped during early infancy/childhood, this early influence often shape our whole attitude towards food throughout adult life influence the foods that we choose. Convenience, taste/flavor, appearance, time , smell/aroma, and  money are personal  and environmental factors drive our food choices. The demography, accessibility, and feasibility are environmental factors that drive our food choices. The time constraint and distance make it difficult  to obtain certain foods, and as a result, foods that are readily available are our choices. There are sometimes rare instances when health reasons/purposes are the reasons we choose the foods that we choose. 

THE PRINCIPLES FOR HEALTHY EATING

           There are families who lead such busy lives that members prepare their own meal and then eat it while watching television or on their way out the door to a job. This family will have a different perspective on the role of food than families who regularly sit together and have a well balanced meal. Some dietary customs, for example, Asian foods are mainly based on three main religious groups, Muslims, whose food laws are provided by the Koran and whose staple foo is wheat in the form of chapattis; Hindus, whose main staple food is wheat;  and Sikhs, whose staple foods are wheat and rice.  

            Afro-Caribbean foods include a wide variety of European foods alongside our traditional foods of green bananas, cornmeal, coconut, plantain, yams, and okra. Although, Afro-Caribbean people are mostly Christians, there are a few Rastafarians, who will only eat 'Ital' foods, which are foods considered to be in the natural state. Processed or preserved foods are not consumed by Rastafarians who are mainly vegetarians. 

         Jewish people observe food laws which state that animals and birds must be slaughtered by the Jewish method to be rendered acceptable. Milk and meat must never be cooked or eaten together, and pork is forbidden in any form. Because shellfish are thought to harbor disease, they are not allowed. Vegetarian foods are adopted by some people for a variety of reasons, which include concern for animal welfare, religious and cultural beliefs, ethical beliefs about the use of world/environmental resources, and personal motivations of health and lifestyle. All foods and additives of animal origin are completely excluded by vegans. According to the text, "vegans/vegetarians can be helped in making their food choices based on the USDA Food Patterns. (Sizer, & Whitney, 2012. p. 47). Vegan foods are based on cereals, and cereal products, fruits, vegetables, pulses, nuts, and seeds.

            In poverty stricken societies, ideas for increasing the nutritional quality of food, as well as to save money cause people to use less meat and more pulses and lentils in stews and casseroles. Little fat or oils are used in cooking as possible, and people have also cut down on meat and fill up on potatoes, rice, and starchy vegetables. Healthy foods are very expensive, while the fatty, and highly sweetened foods such as pops or sodas are quite cheap, white bread is a lot cheaper than whole wheat bread. Because of fuel cost, it is much cheaper to cook chips than jacket potatoes, also the preparation of healthier foods require skills and facilities, making cooking impractical. "As a result of shopping more carefully to obtain more food for their money, people in lower socioeconomic groups, are more likely to buy foods with high levels of fat and sugar." (Underwood, 2007. p. 84

                                     My Favourite  Foods/ Dominica Foods

The initial food culture of the Caribbean was defined by natural availability (varying island to island) and the use of these foods by indigenous peoples, particularly the Arawak and the Carib people. Native plants included a diversity of species of herbs, fruits, and vegetables, like chili peppers, ananas (pineapples), sweetsop (sugar apple), soursop, rose plum, cassava (yucca), batata (sweet potato), pumpkin, coconut, and mauby (Grossman 27). Native edible animals included the abundance of the ocean such as whelk, conch, shrimp, grouper, lobster, blackfish, tuna, snapper, shark, whale, and dolphin, as well as species of the land, water, and sky such as crawfish, land crab, coney (rabbits), various birds and wild boars (Grossman 27).

References

Samuel, J. D  (2008)New Ethnicities: Caribbean Cuisine and Identity. Retrieved May 5, 2012, from http://www.american.edu/cas/american-studies/food-media-culture/upload/2008-   Samuel-New-Ethnicities.pdf

Sizer, F. S & Whitney, E. N.  (2012). Nutrition Concepts & Controversies (12th. ed. ). Belmont:   Wadsworth, Cengage Learning.

Underwood, A. (2007). Health and Well-Being in Early Childhood (Ashford University ed. ) United States of America: McGraw- Hill Learning Solutions

2010 Dietary Guidelines For Americans

        

        A nutritional balanced diet complimented by an active lifestyle formed part of the key recommendations of Nutritional Recommendations 2010 Dietary Guidelines for Americans. Nutritionally unbalanced diets combined with a lack of exercise through physical activities have been identified as possible causes of obesity/overweight. For example, as people are taken to work by car or other forms of transportation, sitting at a desk or in front of the computer at work, or even in front of the television or computer in their bedrooms, they become inactive and overweight/obese. Healthy eating patterns were recommended, with emphasis placed on reducing the amount of processed foods and limiting the amount of salt, sugar, and fat intake in foods.  "Encourage the consumption of five or more servings of vegetables and fruits daily. (...) Limit the consumption of sugar-sweetened beverages" . (Parks, Kumanyika, & Stettler, 2010).

It was recommended that, people who are diagnosed as obese/overweight  should be prescribed diets low in fat and sugar, with the encouragement of high-fiber carbohydrates, for example, whole-wheat breads and other cereals. A lot of encouragement and support was also recommended for people who have to go without these high calorie foods, such as chips, beverages, crisps, and sweet snacks between meal. Recommendations were also made in ensuring the maintenance of appropriate calorie balanced diet during each stage of life, from pregnancy and breastfeeding, through childhood, adolescence, adulthood, and older age. For example, in order to lay the foundation for good health in later life, a balanced nutritious diet is recommended for babies before birth. It was also recommended that during pregnancy women should eat a well-balanced diet which includes foods high in carbohydrates, low in total fat, protein foods, and eating plenty of fiber. According to research, "the nutrition recommendations for the prevention of childhood overweight are equivalent to those for normal growth and development for healthy children and adolescents. (Parks, Kumanyika, & Stettler, 2010).

            We need to consume nutrient-dense foods and beverages, such as leafy and  dark-green, red and orange  vegetables, iron-rich foods, fruits, whole grains, fat-free or low-fat milk products, seafood, lean meats and poultry, eggs, beans and peas, unsalted  nuts and seeds. We need to avoid energy-dense and low in nutrients foods, fast-foods, such as burgers and chips, which tend to be high in calories, and sweetened drinks and beverages, which are high in energy and low in nutrients. The Healthy Eating Index (HEI) make comparisons between the recommendations and various aspects of a diet and yields a score; and the score indicates that in  comparison  to the realities of the U.S. diet, these recommendations show that,  too many foods rich/high in calories are consumed by Americans, while too few of nutrients -rich foods are consumed.  ((Sizer, & Whitney, 2012. p.36).

            I think that the information from the components of a food label, including the nutrition facts panel and the ingredient list provides consumers with the necessary information required in maintaining healthy and nutritious eating habits/practices. This information can help when making food choices, because, comparisons of foods and beverages can be made and one has the possibility to choose the most nutritious and well-balanced foods for one's health. The practice of reading food labels have been very beneficial to personal diet plan, because I have been able to avoid eating/consuming foods that  produce abnormal responses (allergic reactions) of the immune system to otherwise harmless foods.  This information has also taught me how to interpret ingredients on food labels and how to spot high-risks foods.

References

Parks, E. P., M.D., Kumanyika, S., & Stettler, N. (2010). Practical application of the nutrition       recommendations for the prevention and treatment of obesity in pediatric primary care. Pediatric Annals, 39(3), 147-53. Retrieved June 13, 2013, from    http://search.proquest.com/docview/217553639?accountid=32521

Sizer, F. S & Whitney, E. N.  (2012). Nutrition Concepts & Controversies (12th. ed. ). Belmont:   Wadsworth, Cengage Learning.

The Importance Of Fats, Proteins & Carbohydrates

       

          Fats and proteins are important principles of a healthy diet; fats and proteins are essential nutrients, which constitute a healthy and nutritious diet.

             Fats are usually found in foods from four of the food groups. For instance, meat and cheese contain solid fat and some vegetables contain fat in the form of liquid. Saturated fats/triglycerides, which come  from animal sources such as, butter, cheese, meat, and lard, and can also be found in some plant sources example, coconuts, are composed of fatty acids that have a maximum capacity of hydrogen. At room temperature, saturated fats which   can also be found in some plant sources, such as  coconuts, are solid; thus directly raising cholesterol levels. Monounsaturated fats/triglycerides, which can be found in plant sources such as olive oil, vegetable oils, and  nuts,  are composed of fatty acids that lack one point of hydrogen; they   provide energy, conserve body heat,  and contain essential vitamins. Polyunsaturated  fats/triglycerides contain fatty acids with two or more points of un-saturation. Monounsaturated fats are in liquid form at room temperature, however, in cold conditions/temperatures, these fats solidify. Trans fats, which are fats formed during processing of foods contain any number of unusual fatty acids (fatty acids which have been hydrogenated in order to change liquid fat to a solidify form; they are unsaturated fats.

            Due to their saturation, saturated fats will increase LDL cholesterol levels, therefore, they are considered as 'bad' fats and should be avoided as much as possible in order to maintain a healthy diet. Although known to reduce cholesterol levels, the intake of too much polyunsaturated fats can lower the levels of HDL cholesterol, which could present health risks. Because monounsaturated fats can  lower LDL cholesterol and maintain HDL cholesterol, they are considered as 'good' fats, which are also essential as energy provider, conserver of  body heat,  and contain essential vitamins.  Contained in any processed food item that contains “hydrogenated oil” or “partially hydrogenated oil”  trans fats can increase LDL cholesterol levels while also lowering HDL cholesterol levels.

            As a consequence of  increasing  the LDL cholesterol, which is considered as 'bad' cholesterol  and decrease the HDL cholesterol/the good cholesterol, trans fats present  risks of heart disease and stroke. The  increase of  breast and prostate cancers are also associated with trans fats.

            Different foods contain different amounts of energy per unit of weight; foods that contain a lot of fat have high energy values. An excess of calories will result in weight gain as the surplus 'energy' is stored as fat;  it seems that, "serious health risks/diseases are associated with high intakes of saturated and trans fats, which have both increasing and decreasing impacts on cholesterol levels in the body"  (Sizer, & Whitney, 2012. p160).  An insufficient intake of energy calories will result in weight loss as  the body has to draw on fat reserves to meet energy requirements. Reducing fat  has the effect of reducing energy intake; therefore it is particularly important that these calories are replaced in the form of carbohydrates. Fat should not be completely avoided, certain types are essential for functioning as well as  containing fat-soluble vitamins.

            Protein is important for growth and development during childhood, adolescence, and pregnancy; proteins help with the  repair and replacement of body tissues and cells. According to researched information, "proteins are indispensable components of all cells because they serve both structural and regulatory functions" (Morais, Chevalier, & Gougeon, 2006). Adequate intake of proteins is rarely a problem for people in developed countries. Proteins consist of building blocks called amino acids, which link together to perform required functions. First-class proteins, which can be found in sources such as: poultry, meat, fish, milk, and milk products, contain all the essential amino acids. Proteins produce certain hormones and other active chemicals, and  are essential for growth and repair of the body. Containing some essential amino acids, second-class proteins found in pulses, such as lentils and beans; nuts and seeds, cereals (cornmeal, rice, and oats) and cereal-based foods, example pasta and bread, are only used as energy as last resort in the absence of other sources of proteins. The body is not able to store protein, but is constantly using up protein, therefore, it is important that sufficient amounts of proteins form part of our diet and are consumed as  part of our meals. Amino acids also help break down foods.

            Protein is recommended as a central part of adults diet, a recommendation essential in an effort to maintain the repair and remodeling of muscles and bones during adulthood. It seems that recommendations made require that adult males need 56 grams of protein daily, and adult females need 46 grams of proteins daily. "A moderate increase of proteins is recommended for healthy adults, for the maintenance of healthy bones and the strengthening of muscles" Surdykowski, Kenny, Insogna, & Kerstetter, 2010). An honest opinion would indicate that throughout the course of my daily meals, I have not met the recommendations; however, due to the information and knowledge acquired in this week's Discussion posts, I have decided to implement changes,  in my diet in an effort to meet the required recommendations of proteins for a healthy adult.

References

Messina, M., & Messina, V. (2003). Provisional recommended soy protein and isoflavone intakes for healthy adults. Nutrition Today, 38(3), 100. Retrieved  June 18, 2013,from http://search.proquest.com/docview/220195386?accountid=32521

Morais, J. A., Chevalier, S., & Gougeon, R. (2006). PROTEIN TURNOVER AND  REQUIREMENTS IN THE HEALTHY AND FRAIL ELDERLY. The Journal of Nutrition, Health & Aging, 10(4), 272-83. Retrieved June 18,  2013, from http://search.proquest.com/docview/222243056?accountid=32521  

Sizer, F. S & Whitney, E. N.  (2012). Nutrition Concepts & Controversies (12th. ed. ). Belmont: Wadsworth, Cengage Learning.

Surdykowski, A. K., Kenny, A. M., Insogna, K. L., & Kerstetter, J. E. (2010). Optimizing bone   health in older adults: The importance of dietary protein. Aging Health, 6(3), 345-357. doi:http://dx.doi.org/10.2217/ahe.10.16

Preventing Underweight, Overweight, and Obesity

       

          When particular items in the diet are in excess, or absent or short in supply,  deficiency disorders develop. If an individual appears to be underweight and malnourished, as a result of a deficiency of one or more of the  elements of nutrition, causing that person not to conform to the usual pattern of weight gain, that individual is underweight. A decrease in body  weight or the inability to gain weight, which reflects the fact that,  body weight in comparison to a healthy body weight is faltered, is referred to as underweight. Underweight is having a body weight that is below a healthy weight combined with appearances that present /problems/concerns or health issues. Underweight can be detrimental/or life threatening  to people in situations where these people are faced  with severe starvation caused by famine, and  improving/increasing survival, during recovery, when faced  with adverse health conditions. According to the text, "being underweight when combating/fighting severe chronic diseases increases risks for the body" (Sizer, & Whitney, 2012. p.325).

            Overweight is an increase in body weight or the ability to easily put on weight, which is above a healthy weight, and which causes more of a health concern. When too much energy is taken up from the diet than is used up by the body, the result is obesity/fatness, which presents risks such as, emotional problems as well as the physical issue of being more prone to infections. With the body mass being much higher than a healthy body mass, obesity can lead to various health issues. Overweight limits physical activities and increases the risks of serious diseases such as heart disease, diabetes, and stroke.           

            Hindering/obstructing participation in vigorous tasks and physical  activities as other individuals, are the  health risks of having too much body fat. Heart disease, diabetes, stroke, hypertension, some types of cancer, and gallbladder stones are some of the health risks of  having too much body fat. Overweight also leads  to the physical problem of  being more prone to infections. Research has shown that, "the increasing prevalence of obesity/overweight contributes to a reduction in quality of life". (Walter, Kunst, Mackenbach, Hofman, & Tiemeier, 2009).

            Having too little to eat breeds disease, which in turns undermines the mortality rate. Bad health and infectious disease are widespread as a result of the intake  of a single type of food/nutrient, or more commonly from simply having too little to eat.  Studies have shown that, "heart disease and being  underweight are very serious health conditions, which put the body at high mortality rates, especially when managing patients with COPD" (COPD: Higher mortality rate in underweight COPD patients. 2011). People of all ages are faced with increased mortality resulting from underweight caused by malnutrition.  

            Mortality is impacted by underweight  and overweight status because these nutritional disorders suggest that the health and medical issues of this generation will be greater than generations in earlier times, and the historical trend towards greater life expectancy will ultimately be reversed.

            A healthy, nutritious diet is important for our health now and in the future. Fruits and vegetables need to be made available every day as part of our diet. When eating processed foods, the amount of fat, salt, and sugar in products such as cakes, burgers, and sausages need to be limited. Recommendations of organic products as opposed to processed foods will increase our health benefits We need to be protected from the marketing of unhealthy foods; healthy/nutritious foods need to be defined; we need to improve the quality of our foods; while ensuring that our societies have essential knowledge  and  skills of foods/nutrients. Healthy foods need to be promoted to all in our  society, regardless of age, gender, social and economical background, ethnicity, race, and religion. As a society, we need to ensure that all meals are nutritionally balanced and  that enough money is generated within/among  families for the purchase of healthy, nutritious foods.  As a society, we must avoid the inclusion of more high-calorie foods than are need in our diet. Diets low in fat, sugar, and high-fiber carbohydrates are also  encouraged, as part of the diet for individuals, who are overweight.

             At home, we need to encourage the avoidance of eating TV dinners or bringing home take-out rather than preparing a home cooked meal; we claim that we are too tired from the day’s work. A home cooked meal will  ensure some physical activities, during and maybe even after preparation. Very often, after consuming our meals, we entertain ourselves by sitting on the couch watching television, playing video games, or surfing the internet. All of these require no physical activity, allowing the calories and fatty acids to fester and spread throughout our bodies. Therefore, snacks between meals must be substituted with a fruit or a home-made treat. The promotion of physical activities and exercises are essential for the reduce risks of the development of heart disease, while they help to strengthen muscles. Physical activities and exercises help to promote sleep as the body needs to relax after physical activities. Hence, physical activities and exercise must accompany the preventive measures we can take to prevent underweight and overweight issues in our society, and maintain a healthy body weight.

References:

COPD: Higher mortality rate in underweight COPD patients. (2011). Pulse, , 13. Retrieved June 25, 2013 from http://search.proquest.com/docview/896516879?accountid=32521

Sizer, F. S & Whitney, E. N.  (2012). Nutrition Concepts & Controversies (12th. ed. ). Belmont: Wadsworth, Cengage Learning.

Walter, S., Kunst, A., Mackenbach, J., Hofman, A., & Tiemeier, H. (2009). Mortality and             disability: The effect of overweight and obesity. International Journal of Obesity, 33(12), 1410-8. doi:http://dx.doi.org/10.1038/ijo.2009.176

Nutritional Recommendations Across The Lifespan

         To feel and be well, the body needs good nutrition.  nutrition is needed by the body at all stages of life, to provide material for the growth and development of cells; to repair and replace damaged body tissues; and to provide energy for  physical activity and to maintain body temperature. The easiest way to assess the nutrition recommendations and dietary guidelines, during pregnancy, infancy, childhood, adolescence, and adulthood, is to keep in mind the food groups; eating a variety of foods from each of the food groups every day will automatically balance the nutrition for each of the developmental stages of human's life.  However, the amount of food which makes up the one serve will vary according to the age of the individual.

            The quality of a baby's nutrition before birth lay the foundation for good health and well-being in later life. Research has shown that, "the quality of a baby's nutrition before  birth may also lay the foundation for good health in later years". (Ravelli, van der, Meulen, Michels, Osmond, & al, e 1998). During pregnancy the fetus gets all its nutrients from the mother. It is important to note that, the requirements for micro-nutrients such as, calcium, iron, and folic acids are increased  during pregnancy. Therefore, it is recommended that, during pregnancy women should eat a well-balanced diet. Unfortunately, some women are at risk from poor nutrition during pregnancy. In the first three (3) months of pregnancy, a well-balanced diet allows a woman to build up reserves of the nutrients vital for the unborn baby. Every day, the diet of a pregnant woman should include foods such as: potatoes, cereals, fruits, vegetables, milk and milk products, and high protein foods. Where possible, the consumption of fresh foods is recommended, and pregnant women should cut down on sugary foods. Prepackaged foods and any other foods, which carry the risk of salmonella, must be avoided during pregnancy. Pregnant women should not go on weight-lose diets, but  should follow their appetite and avoid eating more than is needed.

            The nutrition recommendations and dietary guidelines for infancy involves more than simply providing enough food to meet nutritional requirements: for the infant sucking milk is a great source of pleasure and is also rewarding and enjoyable for the mother. The  ideal food for infants to start life with is breast milk and breast-feeding should always be encouraged as the first choice of nutrition in infants feeding. Breast-feeding has advantages, which include proving food constituents in the correct balance for human growth; the breast-milk is sterile and at the correct temperature; infants are provided with maternal antibodies, which help protect from infections; infants are also less likely to become overweight with the consumption of breast-milk. As  a substitute for breast-milk, commercially modified cows' milk/formula milks must be used for providing nutrition for infants. If infants develop an intolerance to formulas/modified cows' milk, soya-based  milks can be used as infants nutrition. Infants progress to follow on formula milks until  one (1) year old., when finger foods or any foods, which can be given to infants to manage by themselves are provided.

            When analyzing the nutrition recommendations and dietary guidelines for  children, it is imperative that one tries to make food/nutrition as attractive as possible; avoid putting too much food on children's plate at once; and it is important to remember that, children often cope better with foods that do not require too much chewing. Children require servings of breakfast cereals, rice, pasta, bread, and potato, because, they are high-energy foods, which contain vitamins and mineral; by including cereals and potatoes in their skins will increase the fiber content of children's diet. Cakes, sweets, chocolate, and crisps are all high-energy foods, but they have little nutritional value. Children run the risk of putting on too much weight and suffering tooth decay if a lot of these foods are eaten by children.  Healthy foods such as raisons and carrots should be given to infants, as snacks, instead of sweets or cakes. Children should be able to follow their own individual appetites in deciding how much they want to eat. "New foods should be int4roduced to children in stages when changing their menu, and always involving the children in choices as far as possible" (Sizer, & Whitney, 2012. p. 537).

            It is important that bran should not be given to children as an extra source of fiber because it can interfere with the absorption of calcium and iron, an may consequently cause stomach cramps. Fruits and vegetables should be included in children's diet everyday; fruits and vegetables contain vitamins, minerals, and fiber, which are needed by children's body to maintain good health. significantly, fruits and vegetables are best eaten raw as their vitamin content is easily destroyed by cooking and processing. When preparing food for children, it is important to present the food in a manner which will attract the children's interest, for example, colorful, shapes, themes, and characters, by using these techniques, mealtime becomes more fun. The use of salt to any food at the table should be avoided because too much salt can cause dehydration in toddlers and may cause hypertension if it is taken over a lifetime. To ensure adequate  calcium intake,  milk is  required by children. If children cannot achieve this milk intake, equivalent amounts of calcium can be consumed from milk products. High-protein foods are required by children every day, to provide materials for the growth of body cells, added to the repair and replacement of body tissues for growing children.

            Emerging between childhood and adulthood, adolescence experience both a physical and  psychological transformation in their search for identity; their independent nutritional choices will adversely affect their present health, and also as adults.  (Moreno, González-Gross, Kersting, Molnár, de Henauw, Beghin,. Marcos, 2008). Although chronic health diseases are now rare among adolescence, still they do fall victims to eating disorders, obesity, drug, alcohol, and tobacco use/abuse.  Combined with issues of increasing proportions, which consist of more salty and fatty foods, and  with more time spend watching television, playing video games, and using electronic devices, such as computers, the odds of unhealthy nutrition are increasing among adolescents. The intake of minerals by adolescence is of importance because during teenage years, iron is needed by boys for building and strengthening of bones,  muscles, and nerves. Teenage women also need iron  in support of lean body structure, and regulating fluid balance during menstruation. During adolescence, both boys and girls require increased iron intake for energy production, as they become more active.

            Adults experience decline in their strength and vitality, as their physical conditions decrease because of the advancement in age.  Their bones become brittle, with the odds of developing life-threatening conditions such as heart disease, and chronic illnesses such as, diabetes, hypertension,  and arthritis becoming significantly high. Therefore, adults should try to support their health by limiting the amount of saturated and trans fatty foods. Carbohydrates are needed to help prevent constipation, with an increase in protein intake for the strengthening and repair of bones and tissues. Consequently,  the advancing of age in adults will show significant signs of decline in their  physical and mental health. The healing process for injuries in adults take a much longer time. According to research, "physical activities reduce the risk factor for falls and future disability in older breast cancer survivors is reduced."  Winters-stone, Dobek, Nail, Leo, & Schwartz, June, 2012.  Vol. 6, Iss. 2;  pg. 189).

            It is commonly acknowledged that exercise is of significant benefit to persons of all ages, and no less to persons of advanced ages. Adults may benefit from various forms of exercise which have been shown to benefit their overall health and well-being across a broad range of aspects of living including, but not limited to, strength, balance, flexibility, functional activity, mental alertness, cognition, and general quality of life (QOL). Our healthy nutritional habits, tastes, and preferences are shaped very early on- by the example set by parents, and the foods consumed in infancy. Our whole attitude towards food and eating throughout childhood, adolescence, and adulthood, are often mould by these  early influences during infancy. Routine physical activity help people of all stages of development gain strength in their muscles and joints, ,while exercise has been attributed to improved health outcomes in all stages of human development. The consequences of unhealthy nutrition and a lack of physical activity and exercise put people at risk of chronic diseases and infections, and increasing mortality.

References:

Moreno, L. A., González-Gross, M., Kersting, M., Molnár, D., de Henauw, S., Beghin, L., . . . Marcos, A. (2008). Assessing, understanding and modifying nutritional status, eating   habits and physical activity in European adolescents: The HELENA (healthy lifestyle in Europe by nutrition in adolescence) study. Public Health Nutrition, 11(3), 288-99. doi:http://dx.doi.org/10.1017/S1368980007000535

Ravelli, A. C. J., J H P van der, Meulen, Michels, R. P. J., Osmond, C., & al, e. (1998). Glucose  tolerance in adults after prenatal exposure to famine. The Lancet, 351(9097), 173-7. Retrieved July 3, 2013, from http://search.proquest.com/docview/198989860?accountid=32521

Sizer, F. S & Whitney, E. N.  (2012). Nutrition Concepts & Controversies (12th. ed. ). Belmont: Wadsworth, Cengage Learning. 

Winters-stone, K. , Dobek, J. , Nail, L. , Leo, M. , & Schwartz, A. (2012). The effects of resistance training on muscle strength and physical functioning in older, postmenopausal breast cancer survivors: a random controlled trial. Journal of Cancer Survivorship, 6(2),189-99. Retrieved July 2, 2013, from Research Library.