Importance of Macro and Micronutrients - Blog 3

Identify the names, functions, and sources of essential macro- and micronutrients.

Nutrients are chemical substances that come from the foods we eat. Nutrients provide the energy for our bodies to function properly. Simply put, without these nutrients, our bodies will shut down and die. Macronutrients consist of carbohydrates, fats, proteins, and water. They are called macronutrients because our bodies require them in large quantities for fuel. They are essential for the body to grow, repair and develop new tissues, conduct nerve impulses and regulate life process (Sizer & Whitney, 2013). Micronutrients consist of vitamins and minerals and only need to be consumed in small amounts. Minerals such as zinc and iodine are necessary for brain function. Vitamins such as A, D, E, K, and B-complex vitamins are essential for normal metabolism, growth and development, and regulation of cell function (FIT DAY, 2013).  

Explain the digestion, absorption, and metabolism of the macronutrients (carbohydrate, protein, and fat). Make sure to identify the parts of the body involved in these processes.

The purpose of the digestive system is to break down food into nutrients. The body then uses these nutrients for energy, growth, and cell repair. Food moves through the gastrointestinal (GI) tract for digestion. The GI tract consists of hollow and solid organs. Hollow organs include the mouth, esophagus, stomach, small intestine, large intestine, and anus. Solid organs include the liver, pancreas, and gallbladder (National Institute of Diabetes and Digestive and Kidney Diseases, 2013).  The digestive system also has many different acids and enzymes used to break down food. The body breaks down nutrients from food into carbohydrates, protein, and fats by chemical digestion. These nutrients are converted into smaller molecules that can be absorbed and utilized by the cells. Chemical digestion uses water and digestive enzymes to break down the complex molecules (Nutrition and Well-Being, 2015). The chemical digestion begins in the mouth. There is an enzyme in saliva that immediately begins to break down starch and sugar. The stomach’s core function is to digest protein. This is done by a powerful acid mix made up of water, enzymes, and hydrochloric acid. In addition, fat is the last nutrient to leave the stomach. The small intestine completes the chemical digestion. As nutrients begin to digest, other hormones are signaled and work together to support the work of the digestive enzymes (Sizer & Whitney, 2013). Once the digestion process is completed, the body awaits the delivery of the nutrients. 

References

CrashCourse. (2012, February 13). Biological Molecules - You Are What You Eat: Crash Course Biology #3 [Video file]. Retrieved from https://www.youtube.com/watch?v=H8WJ2KENlK0

FIT DAY. (2013). Micronutrients: What They Are and Why They’re Essential / Nutrition / Vitamins and Minerals. Retrieved from http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/micronutrients-what-they-are-and-why-theyre-essential.html#b

National Institute of Diabetes and Digestive and Kidney Diseases. (2013, September 18). Your Digestive System and How It Works. Retrieved from http://www.niddk.nih.gov/health-information/health-topics/Anatomy/your-digestive-system/Pages/anatomy.aspx#points 

Nutrition and Well-Being. (2015). Digestion and Absorption - food, nutrition, body, carbohydrate, protein, fat, nutrients, eating. Retrieved from http://www.faqs.org/nutrition/Diab-Em/Digestion-and-Absorption.html 

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

The Characteristics and Influences of a Healthy Diet - Blog 2

Describe the characteristics of a healthy diet and the challenges associated with choosing the right foods.

The characteristics of a healthy diet include eating a variety of fruits, vegetables, whole grains, and healthy fats. Limiting or excluding saturated fats and trans fats from our diets would be optimal since these unhealthy fats increase our risk of heart disease. The majority of our diet should be consumed from plant-based foods, as these foods provide the best nutrients for our bodies (Sizer & Whitney, 2013).

It seems as though eating healthy would be easy to do, but with a 24-hour fast food restaurant on every street corner, it seems impossible to not fall victim to the drive thru window. Convenient food makes it very challenging to stay on the path of healthy eating. Due to the busy lives that most people have, I would say it is safe to assume this is why so many fast food chains thrive in America, because it is easy, fast, and cheap. This is also a huge contributing factor to our increasing obesity rate. While this food is convenient, it has little to no nutritional value, the serving sizes are huge and the food is made up of ingredients I cannot even pronounce.  A study in the Journal of Law Medicine and Ethics states that as of 2002, there were 514,085 food service establishments in the United States. In addition, researched showed that families spend less time eating meals together and about forty percent of family food dollars were spent on food away from home (Savage, Fisher, & Birch, 2007, p. 23). Clearly, fast food restaurants have made feeding ourselves too easy, and this is why we choose these foods as opposed to quality ingredient home cooked meals.

Describe the factors (e.g., social, psychological, philosophical, and physical) that drive our food choices.

The primary factors that drive our food choices are social, psychological, philosophical, and physical influences. Social influences play an important role in our food choices. In my culture, eating food is seen as quality family time. We have huge family functions and the kitchen ends up looking like a Las Vegas buffet. Everything is fried, cheesy, and greasy. Socially, it is unacceptable to turn away food. “People offering foods are expressing a willingness to share cherished values with others” (Sizer & Whitney, 2013). For this reason, it is considered rude to not eat from every dish, and to not finish your plate is completely frowned upon. I was raised to stop eating when my plate is clean and not when I am full. I have had this mindset my entire life, and have found it extremely difficult to try and change. Psychologically, a food choice may be made as a coping mechanism to deal with stress. Some people eat more when experiencing stress and some people stop eating altogether. “Studies suggest that if work stress is prolonged or frequent, then adverse dietary changes could result, increasing the possibility of weight gain and consequently cardiovascular risk (European Food Information council, 2005). There are also those individuals that have certain philosophies when it comes to food. A common one I hear is “I am going to die anyway, I might as well eat what I want”, or “life is too short to eat broccoli”. When people believe their eating habits are justified, it is unlikely they will adjust their diets. Physical factors play an important role in choosing foods, especially for athletes. Leading up to an intense workout, many athletes will increase their carbohydrate intake to ensure they have the adequate amount of energy to perform at their peak level.   

References    

European Food Information Council. (2005, April). The Determinants of Food Choice (EUFIC). Retrieved from http://www.eufic.org/article/en/expid/review-food-choice/

Savage, J. S., Fisher, J. O., & Birch, L. L. (2007). Parental Influence on Eating Behavior: Conception to Adolescence. Journal of Law Medicine & Ethics, 35(1), 22-34. doi:10.1111/j.1748-720X.2007.00111.x

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

The Connection Between Nutrition and Disease - Blog 1

Discuss the connection between nutrition and disease. Be sure to include information on chronic diseases, as well as malnutrition and other leading causes of death.

 

A healthy life is impossible to obtain without a nutritious diet. What we feed our bodies today will determine how healthy or unhealthy we will be tomorrow. For example, someone who does not intake enough calcium will most likely develop osteoporosis as they age. Nutrition severely affects our health; the consequences of a poor diet can be deadly. Many chronic diseases such as heart disease and diabetes have been linked to poor diets. The leading cause of death in America is heart disease. Many of these deaths could have been prevented if these individuals had adopted a healthy lifestyle that consisted of a healthy diet and physical activity. Malnutrition is a condition caused by either an excess or deficiency in nutrient intake. Just as a diet high in cholesterol, added sugar, salt and saturated fat is bad for the body, a diet lacking fruits, vegetables, vitamins and minerals is just as dangerous to an individual’s overall health. For instance, a person who is not consuming enough iron is very likely to develop anemia. Individuals with anemia often feel tired, weak, cold, and sad (Sizer & Whitney, 2013). Because not all foods are high in iron, it is essential to eat a variety of healthy foods daily to ensure we are consuming all the specific nutrients required for our bodies to function properly. The benefits of a healthful diet are immeasurable. Good nutrition reduces the risk of many chronic diseases such as obesity, heart disease, and high blood pressure just to name a few (Healthy People.gov, 2015). Ultimately, the key to living a long, healthy life requires a balance between a healthy diet, exercise, and an occasional splurge of our favorite not-so-healthy foods. 

References

Healthy People.gov. (2015). Nutrition and Weight Status | Healthy People 2020. Retrieved from https://www.healthypeople.gov/2020/topics-objectives/topic/nutrition-and-weight-status

Mayo Clinic. (2011, September 19). Dondeena Bradley, Ph.D. - Transform 2011 -- Seeing the Connection Between Nutrition and Health [Video file]. Retrieved from https://www.youtube.com/watch?v=l5AuEjY5Gbs

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