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