Personal Diet Modification Plan

The past few weeks have been so informative. I've learned a ton about nutrition, both in general terms and within the scope of my daily life. I've decided to take personal inventory of my dietary strengths and weaknesses and then come up with a game plan to improve my diet. 

Strengths:

• Variety! I love to shop at the Farmer's Market and "taste the rainbow" of fruits and vegetables.
• High intake of protein! In my household, we eat a lot of protein from fish, beans, cheese, beef, and poultry. 
• No Frankenfood! Overall, I don't purchase prepackaged food with chemical laden or overly processed ingredients. I cook most food from scratch whenever possible.  

fresh produce & flowers from the Gresham farmer's market

Weaknesses:

• I'm tired! My meals tend to go awry when I am too tired to cook something healthy.
• What Can I Do? I can meal prep so I won't have an excuse to run to the drive-through or order a pizza. If I must order take-out, I can research menu options ahead of time to know which foods from which restaurants are well balanced and reasonable in calories.
• Low intake of fats! I don't eat much dairy and tend to choose lean proteins in my diet.
• Cook with healthy fats such as olive oil and consume flaxseeds or nuts. These fats will help my body absorb nutrients better as well as assist in blood clotting, forming cell structures, and muscle movement. 
• Emotional Eating! Even though I don't necessarily use food as a coping mechanism, I definitely let my emotions lead my food choices. Celebration? Let's make a cake! Hard day? Let's go to happy hour and get some drinks and appetizers. Bored? Have a snack and watch TV. 
• I can make conscious choices to eat for nutrition and not just for fun. I'm already thinking of other ideas to treat my son when he has a good day. 
• Too Many Calories! This blog journey started because I was made shockingly aware of my recent weight gain. Although I may be eating the right foods, I am eating too much of them.
• I have started using a food tracker app in conjunction with measuring my portions. I think this will help me consume the right amount of calories that my body needs to function. Once I get back to recognizing what "normal" portions look like, I can use the app to help lose weight by creating a calorie deficit. 

MyFitnessPal app, powered by Under Armour

Phew! I've got some work ahead of me! Proper nutrition is so important and I am looking forward to re-calibrating my consumption to allow for maximum health. It will be important for me to remember that this journey is not linear and I will have days where I choose to eat the extra slice of pizza (and that's perfectly okay). By choosing the right foods to fuel my body on a regular basis, I can occasionally enjoy those treats without impacting my health.

References:

MyFitnessPal. (2018). App Icon [image]. Retrieved from www.myfitnesspal.com 

My Senior Communities. (2014). Thomas Edison Quote with Produce [image]. Retrieved from http://myseniorcommunities.com/thomas-edison-quote-on-the-future-of-preventing-and-curing-disease-with-nutrition/

The Goodhearted Woman. (2017). Gresham Farmer's Market [photograph]. Retrieved from https://thegoodheartedwoman.com/seasonal-eating/portland-area-farmers-market-guide/

Nutritional Needs Across the Lifespan

Before I was a mother, I didn't give much thought about how each stage of human development has different dietary needs. That certainly changed when I became pregnant with my son. I started reading up on the foods you should or shouldn't eat during pregnancy. Let me tell you... that is overwhelming to say the least! That wasn't the end of my food anxiety though. Once the baby was born, I was suddenly responsible for providing a helpless human with all the nutrition he needed to become a healthy child and lay the groundwork for him to become a healthy adult. All of this research made me curious to learn more about the other stages of human development and the unique nutritional needs of each one. Keep reading to find out some of what I have learned!

my son at around 3 years old, enjoying his yogurt

• Pregnancy: During pregnancy, the mother’s nutrition is crucial for healthy development of the fetus as the baby gets all of its nutrients from what the mother ingests. A pregnant woman requires about 400 more calories per day during this time. Most of these calories should be an increase of carbohydrates to fuel the fetal brain and fiber to avoid constipation (Sizer & Whitney, 2017). Certain foods, such as raw fish and processed meats, should be avoided as they can cause damage to the fetus. Micronutrient needs change during pregnancy as well; folate and vitamin B12 should be increased to aid in cell reproduction. A healthy diet when during pregnancy will also help a woman avoid gaining an unhealthy amount of weight. 
• Infancy: During infancy, a baby receives all nutrition through either breastmilk or formula. Breast milk contains high levels of nutrients which include protein (whey and casein), fats (which are necessary for brain and nervous system development), vitamins, and carbohydrates (which improve the absorption of vitamins and promotes the growth of healthy bacteria) (American Pregnancy Association, 2017). Formula mimics the composition of breastmilk and is an acceptable choice to feed infants, especially if the baby has food sensitivities or allergies.
• Childhood: During childhood, a person's nutritional consumption varies greatly; a one year old might only need 800 calories a day, but by 6 years old the caloric needs double to approximately 1600 calories per day (Sizer & Whitney, 2017). During childhood, a child needs a well-balanced diet which includes fats, carbohydrates, proteins, and vitamins; a child should not need any supplements if their diet is well-balanced. Smart food choices can also help promote healthy teeth and reduce the risk of cavities. Side note - did you know there are lollipops made with xylitol, which can help normalize the pH of the mouth? I bought a few packs and my son loves them. Check them out here! 
• Adolescence: During adolescence, the period between puberty and maturity, individuals require additional energy and nutrients to support growth and development. It can be critical to consider physical activity, however, as approximately 15% of children and adolescents are overweight and have reduced levels of activity (Sizer & Whitney, 2017). Monitoring caloric intake and ensuring consumption of nutritious foods is crucial to provide necessary nutrients while reducing the risk of obesity and corresponding health concerns.
• Adulthood: In adulthood, it is important to consider muscle atrophy, osteoporosis, arthritis, and other health conditions which may require special attention to diet. Both younger and older adults have similar recommendations for dietary protein intake.
• Older Adults / Seniors: Seniors are particularly prone to undernourishment as lean body mass, basal metabolic rate, and immune function decline with age; additionally, older adults should pay attention to micronutrient consumption as the loss of cognitive function and deteriorating vision may be benefited by proper nutrition (World Health Organization, 2018). Some seniors might find it difficult to pay for healthy foods as they are on a limited budget. Programs such as Meals on Wheels are a fantastic resource which can help aged individuals obtain proper nutrition. 

my son, using a face aging app

References:

American Pregnancy Association. (2017). Breastfeeding vs. Bottle-feeding. Retrieved from http://americanpregnancy.org/breastfeeding/breastfeeding-and-bottle-feeding/ (Links to an external site.)Links to an external site.

Sizer, F. & Whitney, E. (2017). Nutrition: Concepts and controversies (14th ed.). Mason, OH: Cengage Learning.

World Health Organization. (2018). Nutrition for Older Persons. Retrieved from http://www.who.int/nutrition/topics/ageing/en/index1.html

Digestion, Absorption, & Metabolism

I'm continuing to learn so much about my body and how it processes nutrients. The human body truly is amazing! Metabolism is all physical and chemical changes within our living cells including how a body obtains and utilizes the energy from food (Sizer & Whitney, 2017).The body takes in food and metabolizes it without us thinking about it at all! 

Take the digestive system, for example. The main function and purpose of the digestive system is to break food into small molecules and then assist in the absorption of nutrients throughout the body. It is a complex system which is anatomically comprised of the mouth, esophagus, stomach, intestines, rectum, anus, liver, pancreas, and gallbladder. Even though there are many anatomical components, the entire digestive process takes place in just four phases: ingestion (eating), digestion, absorption, and egestion (excretion). During these phases, nutrients (proteins, fats, carbohydrates, vitamins, minerals, and water) from food are broken down to molecules small enough for the body to absorb and use for energy, growth, and cell repair. Proteins are fragmented into amino acids, fats are dissolved into fatty acids and glycerol, and carbohydrates break down into simple sugars (National Institute of Diabetes and Digestive and Kidney Diseases, 2017). 

The digestion process has two components - mechanical and chemical. 

• Mechanical digestion is the physical breakdown of food and begins in the mouth, where the teeth grind food into smaller bits to aid in swallowing. Saliva mixes with the food and also aids in swallowing by lubricating or moistening the food so it can easily pass through the esophagus. During the process of peristalsis, the muscles of the tongue and esophagus begin to make squeezing movements which push food downward toward the stomach. The sphincter muscle at the base of the esophagus tightens and prevents the food from returning up the throat. While the food is in the stomach, it continues to break down and is mixed with acids and creates a fluid called chyme (more about the chemical components later). The pyloric valve at the bottom of the stomach controls the movement of the chyme from the stomach to the small intestine where it gradually moves to the large intestine; muscles continue to squeeze and undulate as they push the food further through the digestive tract, through the intestines (Sizer & Whitney, 2017). The large intestine, also known as the colon, absorbs minerals and excess water from the chyme and leaves indigestible material such as fiber; this indigestible material leaves the body through the rectum as feces. The entire mechanical process of digesting a meal can take anywhere from one to three days (Sizer & Whitney, 2017).  
• Chemical digestion is the chemical breakdown of food and relies on digestive enzymes to turn large food molecules into smaller ones which can be absorbed by the body. Chemical digestion also begins in the mouth. Saliva contains enzymes which begin breaking down starches and fat in food before it has even been swallowed; the chemical digestion of protein takes place in the stomach when gastric juices, a combination of water, enzymes, and hydrochloric acid, begin to break down the protein structure of food. A mucus lining protects the digestive tract from being damaged or digested along with the food. Once the food has sufficiently been broken down, it migrates to the intestines where, the gallbladder begins to excrete bile to emulsify fat and oils. At the same time, the pancreas begins to excrete pancreatic juice, which contains both digestive enzymes and protective neutralizing sodium bicarbonate; the alkaline pH of bicarbonate, also the active ingredient in baking soda, helps to counteract the acidic pH of the other digestive juices (Sizer & Whitney, 2017).

Like I said, the human body is amazing! 

References:

National Institute of Diabetes and Digestive and Kidney Diseases. (2017). Your Digestive System & How it Works. Retrieved from https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-works 

Sizer, F. & Whitney, E. (2017). Nutrition: Concepts and controversies (14th ed.). Mason, OH: Cengage Learning. 

TTS International Schools. (n.d.). Digestion [image]. Retrieved from https://www.tts-international.com/digestion-poster/1008602.html

Macro & Micronutrients

Nutrients are nutrients, right? Well, not exactly. Nutrients can be considered macronutrients (macro from the Greek word makros, meaning large) or micronutrients (micro also from Greek, meaning small). Macronutrients are the nutritional building blocks the body needs in larger quantities while micronutrients are still needed but in smaller doses. 

Macronutrients are proteins, fats, and carbohydrates. Fats, carbohydrates, and protein are energy-yielding nutrients which assist the body in building and maintaining muscle. 

• Dietary protein is crucial to help the body build muscle, hormones, bone, and skin and can be found in foods such as meat, nuts, beans, and dairy. Animal protein contains amino acids, which are an essential nutritional building block. Although plant based protein is nutritious, most lack the amino acids that animal protein supplies (Sizer & Whitney, 2017). In order to obtain amino acids, a vegetarian diet should be varied and even supplemented with a product such as liquid aminos. Consuming sufficient amounts of protein on a daily basis is important as the human body doesn’t store it as it does with fats (U.S. National Library of Medicine, 2018).
• "Good fats" are naturally occurring and can be found in fish (Omega 3 fatty acids), nuts, and vegetables. When expressed from the natural foods, these fats are liquid at room temperature. Some sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados, and most nuts. Polyunsaturated fats are considered essential, which means the body requires them for regular functioning but cannot make them. Polyunsaturated fats help to build cell membranes, and assist in blood clotting and muscle movement (Harvard Medical School, 2017).
• Carbohydrates are an energy source which the body uses to support daily functioning. When the body begins to break down carbohydrates for use, glucose is created. This glucose supports the brain, central nervous system, and red blood cells. Additionally, the sugar molecules from carbohydrates have been shown to facilitate communication between cells and help create mucus and shape proteins (Sizer & Whitney, 2017). Dietary fiber, which can be categorized as soluble or insoluble, has important and unique benefits to the body. Soluble fiber, which dissolves in water, can help maintain colon health, reduce inflammation, support immunity, and may help thwart allergies; insoluble fiber, the tough fibrous structure of plants, is indigestible and reduces the risk of constipation, hemorrhoids, and colon cancer while creating a feeling of fullness when eating (Sizer & Whitney, 2017).

Micronutrients are vitamins and minerals. Vitamins and minerals are unique in that they provide no energy to the body. Instead, they assist the body in all functions such as moving muscles, digesting food, and obtaining energy from the other classes of nutrients (Sizer & Whitney, 2017). Vitamins are classified as either fat soluble or water soluble, which basically means we need both fat and water to properly absorb and utilize them! Although you can add a multivitamin or supplement to assist in meeting your recommended daily values of micronutrients, the best way to obtain these is by eating a varied diet. 

References:

Harvard Medical School. (2017). The Truth About Fats. Retrieved from https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

Illinois Farm to School Network. (2013). 13 Vitamins [image]. Retrieved from http://illinoisfarmtoschool.org/toolkit/751-2/

Sizer, F. & Whitney, E. (2017). Nutrition: Concepts and controversies (14th ed.). Mason, OH: Cengage Learning.

U.S. National Library of Medicine. (2018). Dietary Proteins. Retrieved from https://medlineplus.gov/dietaryproteins.html 

U.S. National Library of Medicine. (2018). Dietary Proteins [photograph]. Retrieved from https://medlineplus.gov/dietaryproteins.html

Cultural, Sociological, Psychological, and Contemporary Factors in Food Choices

Ciao, bella! 

In case you didn't know from my other blogs, I'm Italian and love to cook and eat. Nothing shows how much I care like the labor of love of a pot of marinara simmering away on a Sunday, waiting to be ladled on a bowl of pasta. There is no doubt that my Italian heritage and cultural upbringing has influenced my attitude toward food and nutrition; in my family, being a member of the "clean plate club" meant you appreciated the person who cooked and were eating healthy. I'm learning that other people's culture also has a direct influence on their food choices. In fact, partaking in traditional cuisines is a part of one’s heritage which can be considered symbolic or celebratory (Sizer & Whitney, 2017). There is a strong link between food choices and culture. 

In addition to familial culture, social factors can influence our food choices. I know that I tend to eat more when I am out in a social setting. The same is true for drinking alcohol. If I am at home by myself, I am unlikely to have fried mozzarella sticks as an appetizer. However, if I am out at a restaurant and my best friend orders some, of COURSE I want to share with her! Maybe it's time that I start to drive the change and be the influential friend who encourages my circle of peeps to eat better. I found a recipe for a baked version of mozzarella sticks that I can make at home for our next get-together. Check it out HERE. Baby steps, right? A lot of small changes can add up! 


I'm also learning that there are other influences which drive our food choices. For example, psychological factors. I have noticed a trend in my own dietary patterns. When I am stressed out I tend to emotional eat, which is defined as which is defined as a behavior which occurs as a response to emotions and not true hunger. (Serin & Sanlier, 2018). Just like the happy hours I mentioned earlier, emotional eating can also be a result of celebrations. Cake anyone?

Another influence on our eating patterns is contemporary or popular ways of eating such as Atkins, South Beach, Keto, or Paleo diets. A few decades ago the dieting and nutrition trends were low-fat and sugar-free. These diets and nutritional plans gain momentum by being highlighted on television shows, in magazines, and by word of mouth. I can personally list off at least 10 friends who are on some type of popular diet. Although there may be some validity to these ways of eating, one should be cautious as diversity is important in nutrition. Eliminating whole food groups such as carbohydrates can be dangerous to your health! The body might go into a state of false famine; additionally there is little known about long term effects of fad diets and many dietitians subscribe to the school of thought that the healthiest diets are moderate and well balanced (Rouden, Rasuli, & Lu, 2007).

References:

Applebees. (2018). Mozzarella Sticks [photograph]. Retrieved from https://www.applebees.com/en/menu/appetizers/mozzarella-sticks

Rouden, D., Rasuli, P., & Lu, X. (2007). Potential long-term consequences of fad diets on
health, cancer, and longevity: Lessons learned from model organism studies. Technology in Cancer Research and Treatment, ISSN 1533-0346 Volume 6, Number 2. 

Serin, Y., & Şanlıer, N. (2018). Emotional eating, the factors that affect food intake, and basic approaches to nursing care of patients with eating disorders. Journal Of Psychiatric Nursing / Psikiyatri Hemsireleri Dernegi, 9(2), 135-146. doi:10.14744/phd.2018.23600

Sizer, F. & Whitney, E. (2017). Nutrition: Concepts and controversies (14th ed.). Mason, OH: Cengage Learning.

Nutrition & Disease

Today was an interesting day to say the least. I went to the doctor for a cough that wouldn't go away and was shocked to learn that my weight has skyrocketed and my blood pressure has too. I knew I hadn't been eating the best, but I didn't realize the impact on my health would be so fast and furious. My doctor gave me some great information to help me take ownership of my health. 

Nutrition and disease are directly linked. It's logical & I have always known this. But I didn't realize just HOW much they are connected. 

It's no surprise that the foods and nutrients that comprise a person's diet have a direct correlation with their overall health. Although chronic diseases such as heart disease, diabetes, and bone loss have genetic influences, there are also direct connections between chronic disease and poor diet (Sizer & Whitney, 2017). Food and nutrients are intended to fuel the body, however an excess of foods (especially those which are high in saturated fats or void of nutrition) can lead to problems such as obesity. In fact, my doctor said that people who have a higher fast-food consumption weigh about 13 pounds more than their lower-consuming counterparts; similarly, it can lead to a larger waist circumference, a greater increase in triglycerides, and over double the risk of metabolic syndrome (Harvard School of Public Health, 2018). I have been so busy with work, school, and my son's activities that we have been hitting up the drive-through a lot lately. 

I chose a salad, so that can't be too bad, right? Wrong! My go-to chicken salad has breaded and fried chicken (which is high in saturated fats - eek), and ranch dressing (which has corn syrup in it - gross!). I even did some investigating on the calorie and fat count. 660 calories and over half of my recommended daily value of fat! No wonder my pants are fitting tight lately. 

But wait... there's more! 

An improper diet can increase an individual's risk of cardiovascular disease, high blood pressure, type 2 diabetes, certain cancers, and poor bone health which can lead to osteoporosis later in life. I'm certainly going to take an inventory of what I eat and see if there are any direct links to potential health concerns. I'm young enough that I can reverse this runaway health train and reduce my risks of chronic diseases by making better choices! 

References:

Harvard School of Public Health. (2018). Beyond Willpower: Diet Quality and Quantity Matter. Retrieved from https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/diet-and-weight/

McDonald's. (2018). Crispy Chicken Salad [photograph]. Retrieved from http://www.mcdonalds.ie/iehome/food/full_menu/chicken/crispy_chicken_salad.html

Sizer, F. & Whitney, E. (2017). Nutrition: Concepts and controversies (14th ed.). Mason, OH: Cengage Learning.