MY DIET PLAN

ANALYZING MY DIET

This will be my final blog on an introduction to nutrition concepts.  I have an extensive background in nutrition, my career in the military was nutrition therapy.  Although there wasn't any new information introduced or new knowledge that I gained from this course, it was a great refresher on nutrition concepts and guidelines. I have always been a fitness minded person and my diet has for the most part been healthy.  

My diet has fluctuated over the years, mostly to support my fitness goals at that particular time.  For instance, last year I trained to run my first half marathon.  My diet during that training period needed to include more carbohydrates and a higher caloric intake than normal.  I have also challenged myself with fitness goals of reducing my fat percentage and gaining lean mass.  While attacking those goals, I would reduce my carb intake, stay away from processed foods and increase my protein intake to 1.2 grams per kilogram body weight.  

A year and a half ago, the crossfit gym I attend put out a 3 month challenge to have everyone follow a strict Paleo diet.  Paleo stands for paleolithic which basically refers to the Stone Age.  Another name for the Paleo diet is the "caveman" diet.  The diet is simple and is named because you eat, for the most part, like a caveman would.  Basically, if it's a man made food, it's off limits.  Anything in a box or package is avoided.  This diet steers away from our typical American diet which is rich in refined foods, trans fats and high sugars.  From my own perspective, the one negative area of Paleo is the dairy restriction.  Dairy is important in the diet and it was a challenge to find ways to supplement my calcium and vitamin D.  For more information on the Paleo Diet, click Paleo Diet

Here is a snapshot of what my current eating habits look like:

Breakfast:

If I do cardio or train first thing in the morning, my first calorie intake will consist of a smoothie.

Smoothie:

• 1 Cup frozen strawberries
• 1/4 cup dry oatmeal
• 1/2 bannana
• 1 handful spinach leaves
• 1 scoop whey isolate protein powder
• 1 tablespoon almond butter
• 1 cup unsweetened Almond Milk

If I don't exercise first thing in the morning I will eat the following:

• 4-5 egg whites
• 3/4 cup cooked oatmeal with Splenda
• 1 tablespoon almond butter in the oatmeal
• 1 serving fresh fruit

Snacks:

I will eat small frequent snacks throughout the day.  My snacks will include any combination of the following:

Almonds

Fresh fruit

Tuna

Fresh veggies

Nutrition or protein bars

Salads consisting of:

• Spinach leaves
• tomatoes
• carrots
• cucumbers
• broccoli
• sunflower seeds
• cut strawberries or cranberries
• apple cider vinegar
• olive oil

Lunch / Dinner:

My lunch and dinner usually always follow the same guidelines.  I try to eat 4-6 ounces of lean protein, 1 serving of carbohydrates, 1 serving of green veggies, and possibly a fruit.  Here's an example of a dinner:

6 oz Grilled Salmon

1 medium sweet potato

8-10 asparagus stalks

6-8 ounces almond milk

Here are some nutrition guidelines that I strive to meet every day:

• Fiber - at least 20-25 grams
• Water - at least 12-15 8 oz cups daily
• Less than 10 grams saturated fat per day. 
• Zero trans fat

FROM WOMB TO TOMB: NUTRITION THROUGH THE LIFE CYCLE

Nutritional Requirements Across the Lifespan

PREGNANCY: 

There is an obvious high level of importance placed on nutrition throughout the duration of a pregnancy.  It is important to note though, the common phrase “eating for 2” is not actually true.  The baby forming in the womb during the first and part of the second trimester is really no bigger than your thumb.  Therefore, there really is no need to eat like you are eating for 2 people.  Caloric needs do need to be increased in the second and third trimester, but not as much as you might think.  In the second trimester, calories increase about 340 for a normal pregnancy and 450 calories during the third trimester.  Although moms don’t necessarily need to eat a lot of additional calories, it is crucial that they are getting the proper nutrients to support themselves and the baby’s needs.  Calcium, for example, is important for mom.  Calcium deficiency during pregnancy actually wouldn’t affect the baby, as the baby would pull from mom’s supply.  This could be concerning, as the baby would be essentially stealing from mom’s bones which could cause health issues later on in the mother.  Iron is another important nutrient during pregnancy.  It is not possible to meet the daily iron requirement by diet alone.  Iron supplements are recommended to supply mom with enough iron to prevent anemia.  There are two other nutrients that need to be increased during pregnancy to reduce the risk of spinal bifida, which are tubal defects in the baby.  These nutrients are folate and Vitamin B₁₂.  It is highly recommended that moms take a prenatal vitamin to ensure additional nutrient requirements are met to support a healthy pregnancy. 

INFANCY: 

Once the baby is born, the first 4 months will consist only of breast milk or infant formula.  If mom is breastfeeding, there are some important guidelines to adhere to.  Calories should be increased to about 500 calories.  Caffeine should be avoided as well as spicy foods.  It should go without saying that alcohol and drugs are not to be consumed during breastfeeding.  It’s important for mom to be consuming a diet rich in fruits and vegetables to ensure nutrient requirements are met.  At about the 4-month mark, babies should be introduced to solid foods in the form of baby cereal.  At about the 6-month mark, they may be ready for jarred baby food.  It’s important when starting the baby on jar food, to start with bland foods such as vegetables and only give the baby one flavor at a time in order to observe any possible reactions to each food.  By about 8 months, baby should be ready to tolerate finger foods that are cut into small pieces.  It is critical for the first year of life to not give a baby honey in any form, as it may kill the baby.  This includes things like graham crackers or honey nut cheerios. 

CHILDHOOD: 

As a child leaves the infancy stage and heads into the childhood their feeding habits begin to change more dramatically than in any other stage of life.  A 12-24 month old child will consume approximately 800 calories per day. And by this point, most foods will be some sort of modified adult foods.  Calcium is still at a premium during this stage and milk and cheese should be provided daily.  A baby can consume whole milk up to the age of 2 years to support brain growth, but after 2 they can start to drink 1% or skim.  During childhood it is important to be feeding your baby at least 4-6 smaller meals each day.  As a helpful guideline for how much to feed and what types of foods to feed during childhood stage, parents should reference the Choose My Plate website, and click on preschool.  KIDS PLATE 

ADOLESCENCE: 

As a child hits the teenage years, their diet can become more sporadic and inconsistent.  By this stage of their lives, they are greatly influenced by the environment, school cafeterias and fast food.  As teenagers grow, so does their appetite. Parents play a crucial role in monitoring their child’s eating habits and teaching them proper portion sizes and healthy food choices.  A teenager’s life can get busy but parents should strive to eat a family meal together each night to enforce healthy eating habits.  As we saw in earlier life stages, calcium is also important during adolescence because this is a crucial time for bone development.  Teenagers need to consume foods rich in calcium but need to be cautious of high calorie fatty foods such as whole milks, cheeses, and ice creams. 

ADULTHOOD:  

As a person leaves the adolescence stage and enters adulthood, dietary habits have been formed.  An adult should consult a health professional or do research to learn what their caloric intake should be.  This will vary based on a person’s weight status, age, gender, and physical activity level.  Dietary guidelines that are important during this stage include consuming a diet high in fiber.  Adults should strive to consume 3 meals a day and 2-3 smaller snacks while maintaining their overall caloric intake.  The recommended daily intake for fruits and vegetables is at least 5-9 servings daily.  It is encouraged for adults to take a daily multivitamin, although this should only supplement a healthy diet. 

Our nutrition habits will be taught to us at an early age by our parents.  How much our parents invest in teaching us proper nutrition can shape the rest of our lives, literally.  Child obesity is at an all time high in the U.S. and child diabetes is also higher than it’s ever been.  This is a direct reflection on parents.  Parents, too often, do not monitor their child’s food intake.  The average American household is filled with unhealthy foods such as sodas, chips, ice creams, and cookies.  We have studies in previous weeks the alarming rate at which our nation is getting fatter.  If we as parents are overweight and obese, it can be assumed that they are not modeling proper healthy eating to their children.  

Schools also play a vital role in teaching proper eating habits.  Recently there have been stricter nutrition guidelines that have been instituted at schools across the nation.  Many schools must meet certain guidelines such as not offering fried foods and ensuring fruits and vegetables are available at each meal. The consequences of not following a healthy eating lifestyle will become important as a person ages.  Just like taking care of a car, if you don’t properly maintain a car like changing the oil and performing routine maintenance, you may not notice it right away, but eventually the car will break down.  It’s the same with our bodies.  We don’t see immediate effects of eating pizza and drinking soda.  But eventually, an unhealthy diet will lead to obesity and increased health risks such as heart disease and diabetes. 

REFERENCE:

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

United States Department of Agriculture.  (2014).  Health and Nutrition Information for                                Preschoolers.  Retrieved fromhttp://www.choosemyplate.gov/preschoolers.html

PREVENTING OVERWEIGHT, UNDERWEIGHT AND OBESITY THROUGH NUTRITION

Our Diet's Role in Preventing Underweight, Overweight, and Obesity

In order to be able to define underweight, overweight, and obesity it is important to first understand how it’s measured.  One of the most common and affective ways to determine weight status is using a measurement called the Body Mass Index or BMI.  Although the BMI is not an exact determinant, it is a fairly accurate assessment of weight and health.  BMI is a formula that uses only a person’s height and weight to calculate their score.  

To make it easier, you can use the BMI calculator using the following link. BMI CALCULATOR

Once you learn what your BMI score is, you can refer to the chart below to see where you fall on the scale.

Let us look at how the BMI factors into each of the weight classifications.

• UNDERWEIGHT:  A person is diagnosed as underweight if their BMI is 18.5 or below. A more accurate was to determine if a person is underweight is by measuring body fat percentage.  For men, anything below 5% body fat is considered a health risk.  For females, anything under 15% is underweight.  There are certain health risks associated with being underweight.  Lack of essential body fat leaves the body’s vital organs unprotected.  Fat also acts as insulation for the body.  Body fat is used in the body as an energy reserve to prevent starvation.  Also, lack of nutrients from body fat makes it difficult to defend against illness.

• OVERWEIGHT:  A person is diagnosed as overweight if their BMI is between the ranges of 25-29.9.  A person who is overweight puts himself or herself at a higher risk for chronic disease.

• OBESE:  Any person is classified as obese if their BMI is greater than 30.  A further classification of extreme obesity is when a person’s BMI is 40 or greater.  Over 35% of the U.S. population is considered to be obese.  Obesity can have many negative impacts on the human body. Obesity makes a person more susceptible to injuries and common illness.  Carrying around extra weight puts undo pressure on bones and joints.  But most importantly, obesity puts a person at a high risk for chronic disease.  The common factor in the majority of people with a BMI greater than 30 is their drastically increased chances of developing diabetes, heart disease, high blood pressure leading to heart attacks, cancer, and stroke. 

There are many people who disagree with the BMI measurement as an accurate assessment of weight status.  To an extent that may be true, as BMI does not always take into consideration athletic builds and overall body composition.  A bodybuilder may be defined as overweight by BMI.  But in cases such as these, further tests are done to assess overall health.  But BMI has one very important thing in common; it is the most commonly used indicator in mortality rates.  The most common factor in mortality or premature death is that the overlying majority of cases included an increased BMI of 30 or greater.  On the flip side, increased mortality is seen in person’s whose BMI is under 18.  What I mean by mortality can be seen through chronic illness.  People dying from complications from diabetes almost always have high BMI.  People dying of heart disease overwhelmingly have one thing in common, an increased BMI.  There is a overwhelming amount of studies an evidence that show the affects that overweight and obesity have on mortality. 

So what do we do to prevent this?  It sounds so easy but in today’s society can be so difficult.  It is diet and exercise.  A person who wants to maintain their body weight should exercise at least 3 times per week, but a person who wishes to lose weight should exercise at least 4-5 times per week, at least 30-45 minutes per day. Also, maintaining a healthy diet lifestyle is key to maintaining a healthy weight.  Controlling calorie intake and watching portion sizes can be an easy place to start.  Eat fats sparingly and eat unhealthy foods in moderation.  Consuming at least 5-9 servings of fruits and vegetables each day will be very beneficial as well.

REFERENCE:

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

Center for Disease Control and Prevention.  (2014).  Healthy Weight – it’s not a diet, it’s a                             lifestyle!  Adult BMI Calculator: English. Retrieved                                                                           from http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html

THE DIGESTIVE SYSTEM: DIGESTION AND ABSORPTION

CARBOHYDRATES, PROTEINS, AND FATS:  

How the Body Digests, Absorbs, and Metabolizes.

The human body is an extremely complex machine.  With any machine, like a car for example, we need to properly care for it and maintain it in order for it to function properly.  The human body will not function without energy and nourishment.  We provide these things to our body through eating food.  We eat every day, multiple times a day, but rarely do we think about or even know what exactly happens to the food after we swallow it.

The purpose of the digestive system is simple. We need a process that can take the food, or calories, we eat and break it down to the point where we can use it to carry out the body’s life processes.  Digestion allows food to be used by the body for energy, provides nutrients through absorption, and helps provide nourishment replenishment as we lose vital nutrients every day.

Let's take a look at how the body digests, absorbs and metabolizes the three macronutrients of carbohydrates, proteins, and fats.  

Carbohydrates:

First, let us look at the chemical process involved in breaking down carbohydrates.  The enzyme called carbohydrase is the main enzyme involved in this process.  In the stomach, enzymes and hydrochloric acid are used to slow the digestion while the carbs continue to be reduced.  As the contents move to the small intestine, carbohydrase is released to break starch fragments into simple sugars called glucose, which is the absorbed by the body.  Fiber is considered a carbohydrate but the body does not absorb the majority of fiber.  The pancreas is a major organ that is involved in the absorption of carbs.  After carbohydrates are digested and broken down to its simplest form of glucose, the pancreas releases insulin which acts as key to carry glucose into cells of the body.  

Fat:

In the mouth, the fatty food is mixed with saliva and enzymes to start the breakdown.  In the stomach, mechanical digestion continues to reduce fat.  As the fat contents move to the small intestine, the liver secretes bile, which is then stored and released by the gall bladder into the intestine. The bile churns the fat and prepares it to be further broken down by the enzyme lipase.

Protein:

Protein takes the longest to break down due to the complex composition of this nutrient.  As protein enters the mouth, saliva begins the chemical breakdown.  As protein contents enter the stomach, the digestion process begins as gastric juice is mixed with hydrochloric acid and enzymes.  As these chemicals are mixed, they activate the main protein enzymes called protease, which breaks down the chemical bond of proteins.

References:

Martin, B. (2006).  How Digestion Works.  Total Health, 28(3), 44-51.  Retrieved from

         EBSCOhost.

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

         Cengage Learning.