Click the link below for a few tips to having a healthy lifestyle
http://georglyn.edu.glogster.com/dietary-action-plan
Sunday, July 7, 2013
A Change In My Diet Equals A Change In My Life
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.
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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
Saturday, July 6, 2013
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
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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.
Friday, July 5, 2013
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
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Thursday, July 4, 2013
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
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