What are the Nutritional recommendations accross my lifespan?

From the time we are conceived, nutrition plays a vital part of our life and our health.  When we are in our mothers womb, it is her food choices that dictate which nutrients we will receive.  After we are born,  it is up to our mother or caregiver to make the right food choices that will help us grow and thrive. Once we are old enough to make our own food choices, we are bombarded by millions of different foods to choose from and we must choose what is best for our bodies .  In our life span (especially if you are a women), our nutrient needs change.  Our bodies need different amounts of energy, protein, fats, carbohydrates and micro-nutrients based on our age, gender and lifestyle.  This blog will explore the nutritional recommendations across the lifespan; pregnancy through adulthood.

Pregnancy
Pregnancy is a time of great change for a woman preparing to be a new mother.  The food choices that she makes before and during her pregnancy in important to the health of her baby.  Adequate nutrition before she becomes pregnant will ensure that her uterus is able to support the growth of a healthy placenta during the first month of gestation (Sizer & Whitney, 2011). 

Energy (calories), Carbohydrates, Protein and fats needs change during pregnancy.  She will need an additional 340 calories a day during the second trimester and an extra 450 calories a day during the third trimester.  Also, It is recommended that she consume 175g of carbohydrates per day.  Carbohydrates should come from fruits, vegetables and whole grain breads and pastas.  In addition, protein intake should increase by 25 grams per day.  This can be done by eating more lean meats, non-fat or low-fat dairy products, and beans and legumes. The essential fatty acids(Omega-3 & Omega 6 fatty acids) intake is vital for the growth, function and structure of the brain and therefore, when including fat in the diet, it is best to choose foods such avocados, olive oil and nuts and avoid fatty meats and butter (Sizer & Whitney, 2011). 

Increased amounts of micronutrients such as vitamin B12, vitamin D, iron, calcium and folate are also important to support the development of the fetus.   Folate is especially important to help prevent neural tube defects (increase from 400-600micrograms/day).  Women who do not receive the recommended daily allowances of micronutrients (RDA) from their food, are high risk such as carrying twins or triplets, those who smoke, drink alcohol or abuse drugs are urged to take prenatal supplements (Sizer & Whitney, 2011).

Infancy

In the first year of a baby's life, he/she will grow faster than any other time in his/her life.  Because of this rapid growth, infants need about 100 calories per kilogram of body weight per day and adequate amounts of vitamin A, vitamin D and calcium which are critical to the growth process.  It is recommended by the American Academy of Pediatrics and the American Dietetic Association that an infant be exclusively fed breast milk for the first 6 months of life.  After the first 6 months, breast milk should be fed with other foods.  Breast milk provides all the right amount of nutrients that a baby will need for those first 6 months and offers immune factors to protect against infections as well. Around 4-6 months it is recommended to supplement breast milk (or formula) with iron fortified cereals because rapid growth demands more iron than breast milk or formula can provide.  Once an infant is ready to accept solid foods, meat and meat alternatives such as legumes can be given to help support iron needs as well as vitamin C-rich fruits and vegetables (Sizer & Whitney, 2011).

Supplements are necessary for infants as well.  A single dose of Vitamin K is given to a new born to prevent bleeding and many times a pediatrician will prescribe Vitamin D, iron, and fluoride supplements after six months of age (Sizer & Whitney, 2011).

Childhood

The energy needs of each child vary widely and depends on their growth, level of physical activity.  Also, energy needs  increase as the child gets older.  For example, a typical one year old requires about 800 calories a day, a 6 year old requires about 1600 calories a day, and a 10 year old requires about 1800 calories a day(Sizer & Whitney, 2011).

Protein recommendations increase as the child grows as well, but carbohydrate  (130g/day) needs stay about the same for children age one through adulthood. Constipation is one of the most common problems in children because of lack of dietary fiber from plant based foods (Shephard, 2008).  Therefore, it is important for the child's fiber intake to increase slightly as he or she gets older (19g/day- 31g/day). 

Saturated fat intake for children should be kept at a minimum in order to avoid developing early signs of adult disease.  Therefore, the DRI range for total fat intake for children 1-3 years old is 30-40% of energy and 25-35% for children 4-18 years old.  In addition, essential fatty acids are still needed to support the development of nerve, eye, and other tissues.

Vitamins and minerals support healthy growth in children, but if a child eats a nutritious and balanced diet, he or she should get adequate vitamins and minerals from the foods he/she eats.  However, fluoride, vitamin D, and iron supplements may be necessary if the child is not getting the recommended daily allowance.  For more information about vitamin and mineral recommendations for children, please follow this link.. Dietary Guidelines for Americans 2010 (Sizer & Whitney, 2011).

Adolescents
 
Just as a child's energy needs vary depending on growth and level of activity, so does that of an adolescent with a few added factors of gender and body composition.  Those energy needs can vary from 3,500 calories/day for an active 15 year old boy to 1,800 calories/day for an inactive girl of the same age.  Carbohydrate recommendations are about the same for girls and boys which is 130g/day and the recommended protein consumption is 52 g/day for boys age 14-18 and 46 g/day for girls of the same age (Sizer & Whitney, 2011). 

Sufficient iron intake is important for both boys and girls.  Boys need iron to help develop extra lean body mass, whereas a girl needs it not only for lean body mass, but to support menstruation as well.  The DRI for iron intake for boys age 9-13 is 8mg/day (10.9 growth spurt) and age 14-18 is 11mg/day (13.9 growth spurt).  DRI for iron for girls age 9-13 is 8mg/day (10.5 menstruating or 11.6mg/day menstruating/growth spurt) and age 14-18 years 15mg/day (16.1 mg/day growth spurt).  Calcium consumption should be high during adolescence due to rapid bone growth.  The adequate intake (AI) for both boys and girls is 1,300mg/day.  Vitamin D is also essential for bone growth and development. Therefore, if he or she is not getting the recommended 10 micrograms/day from vitamin fortified milk and foods, it is recommended to take a vitamin D supplement of 10 micrograms/day.

Adolescents is a time for great change for many kids.  Many adolescents are faced with busy school and out of school activities and may not make the best food choices.  Therefore, it is important that they receive guidance from parents and guardians about choosing the best foods for their growing and changing bodies as well as provide nutritious snacks and family meal times (Sizer & Whitney, 2011).

Adulthood

The energy needs of adults tend to decrease as one gets older because older people often reduce their physical activity, the number of cells in each organ decreases, and the metabolism slows down.  The estimated energy requirements (EER) for males over the age of 19 is 3067 calories/day (reduce by 10 calories per day for every year over 19) and the EER for females over the age of 19 is 2403 calories/day (reduce 7 calories per day for every year over 19)(Sizer & Whitney, 2011).

Protein intake recommendations stay about the same for adults as they do for young adults.  Since energy needs decrease, it is important to choose energy dense protein sources as well as fiber-rich, low-fat protein sources such as as legumes and whole grains.  In order to ward of constipation (which is a common complaint in adulthood), it is recommended for older adults to consume ample fiber from whole grains, fruits and vegetables.  Essential fatty acids are vital to support continued good health and it is recommended to limit saturated and trans fat in order to reduce the risk of heart disease (Sizer & Whitney, 2011). 

As people age, vitamin needs change as well. It may be necessary for the older adult to decrease the amount of vitamin A consumed because absorption of this vitamin seems to increase as we get older.  In order to prevent high blood pressure, some cancers, infectious diseases, inflammatory condition, auto immune diseases, rheumatoid arthritis, psoriasis (skin disease), and possible multiple sclerosis it is recommended that Vitamin D consumption increase from 5 micrograms/day in early adulthood, to 10 micrograms/day in middle adulthood, and then to 15 micrograms/day in late adulthood. In addition, it is recommended that adults consume a diet high in foods that provide enough antioxidants such as cartenoids, vitamin C, and vitamin E in order to conserve immunity, mental functions, and eyesight (Sizer & Whitney, 2011).   

Regardless of age, it is important to eat a healthy well balanced diet, stay active and maintain a healthy weight.  If all three of these lifestyle choices can be acheived, then it will improve the short and long term health of everyone. In addtion, if these good habits could then be passed down from generation to generation, it will decrease the prevelance of obesity and obesity related illnesses that has plagued our country.    

References

Shepherd, A. (2008). Nutrition through the life-span. Part 2: children, adolescents and adults. British Journal Of Nursing (BJN), 17(21), 1332-1338. Retreived from http://www.web.ebscohost.com

Sizer, F. & Whitney, E. (2011). Nutrition Concepts and Controversies. Belmont, CA: Wadsworth

What should I know about Fats, Proteins, Carbohydrates and Fiber?

In order for the human body to grow, survive and maintain health, a person must take in nourishment and energy from the foods that they eat.  When we choose something to eat, that food may contain some of or a combination of the macro nutrients; fat, protein, carbohydrates and fiber.  For example, an avocado contains all of these important macro nutrients fat, protein, carbohydrates and fiber (Vukovic, 2007).  Once we eat an avocado, how does our body receive and utilizes these macro nutrients and why are they beneficial to our body?  In order to better understand this concept, I will explore how the human body digests and absorbs the carbohydrates, protein, fiber and fat that is found in the foods that we may eat as well as discuss the benefits they offer to our body.

Carbohydrates

The glucose that is found in carbohydrates is a vital fuel for most body functions.  Carbohydrates also feed the brain and nervous system, keep the digestive system fit, and help keep the body lean (within calorie limits) Foods rich in carbohydrates include bread, potatoes, peas and beans, rice, pasta, fruits and vegetables.  Many of these foods contain both starch and fiber.   Your body cannot readily use the carbohydrates in the avocado and other forms of carbohydrates, therefore the various body systems must make the glucose from the carbohydrates available to the cells.  This is not done all at once, but at a steady rate throughout the day.  Digestions of starches and trace fats (especially milk fats) begin in the mouth where enzymes in the saliva breaks them down.  Then, while in the stomach, salivary enzymes are neutralized by stomach acids.  Next,  starches are delivered to the small intestines, where another starch splitting enzyme is delivered by the pancreas and lining of the small intestines which break them down even further so that they may be absorbed into the blood.  Glucose from the starches is then carried through the bloodstream to the liver, where it is stored or used to provide energy for the work of the body ( Sizer & Whitney, 2011 & "Your digestive", 2008).  Sucrose (table sugar) from carbohydrates are also digested by enzymes in the lining of the small intestines into glucose and fructose, which are then absorbed through the intestine into the blood.  Milk, has another type of sugar, lactose, when is also changed into absorbable molecules by another enzyme in the lining of the intestines ("Your digestive", 2008).


Fiber

Many carbohydrate-rich foods offer the additional benefit of fiber.  Fiber can be found in complex-carbohydrates such as whole grains, vegetables, legumes and fruits.  Fiber is beneficial because it helps maintain digestive tract health, help normalize blood cholesterol and blood glucose, maintain healthy body weight, and may also defend against cancers of the colon and rectum.  Fiber is mainly indigestible.  However, some fiber binds to cholesterol and minerals in the small intestines, while others are digested by bacteria in the large intestines or excreted with the feces (Sizer & Whitney, 2011 & "Your digestive", 2008). 

Proteins

Protein is found in every cell in the human body and is a major part of organs, muscles, skin, and glands. In addition, proteins provide energy and help the body repair cells and make new ones and are also essential for growth and development during childhood, adolescence, and pregnancy ("Protein", 2011). Protein is found in meats, milk, fish, soy, eggs, beans, legumes, and nut butters. The proteins in foods must be first digested by enzymes so they can be used to build and repair body tissue. This process begins in the stomach where enzymes in the juices start the digestion process and then the lining of the intestines complete the breakdown of protein molecules into small molecules called amino acids. These amino acids are then absorbed through the small intestine into the blood so they can be carried to all the parts of the body ("Your digestive", 2008).

Fats

Fat molecules are a rich source of energy for the body. Digestion of fat molecules start in the stomach where fats are separated from other rood components. Then, once they reach the small intestines the "digestive system mixes fats with bile- containing digestive juices to emulsify the fats; then, fat-digesting enzymes can break fats down" allowing the intestinal cells to absorb them. (Sizer & Whitney, 2011, p. 157). 

With all the information in the media about "good fats" and "bad fats" it could be difficult to decipher which fats your body needs and which ones it can do without.  There are four different types of fat; saturated fats, trans fat, monounsaturated fats, and polyunsaturated fats.  All of these fats are identical from a caloric point of view (1g fat = 9 calories), but all fats are definitely not identical when it comes to health (Sizer & Whitney, 2011).  For example-

Saturated Fat are considered "bad fats" and are solid at room temperature.  They can be found in butter, cheese, coconut oil, beef fat, palm oil, pork fat and chicken fat.  Saturated fats are known to elevate blood cholesterol and contribute to blood clotting linked to heart attacks (Sizer & Whitney, 2011).

Trans Fats are also known as "bad fats" and only occur in nature in small amounts (dairy products).  This type of fat is usually found in commercially fried foods such as donuts and chicken, baked goods, chips, cookies, crackers, bread and stick margarine.  Consuming foods that contain trans fat increase a person's risk to the heart and arteries by raising the "bad" LDL cholesterol and lowering the "good" HDL cholesterol.  Trans fats may also increase tissue inflammation, which is know to contribute to the development of heart disease.  "The Dietary Guidelines 2005 therefore suggest that people keep trans fat intake as low as possible" (Sizer & Whitney, 2011, p. 157).

Monounsaturated and polyunsaturated fats are considered the "good fats" and can be found in most vegetable and fish oils.  In addition to containing polyunsaturated fats, some vegetable oils, olive oil, and canola oils are rich in monounsaturated fats as well.  Monounsaturated fats can also be found in avocados and nuts.  Omega-3 polyunsaturated fatty acids are considered to be essential to the human body and are likely to lower blood pressure, prevent blood clots from forming, and protect against irregular heartbeats.  In addition, there is some evidence that Omega-3 fatty acids may also reduce the instances of inflammation which is linked with heart disease (Sizer & Whitney, 2011). 

Throughout our life time, we are faced with the task of choosing what to eat.  Knowing which foods benifit our body and which ones don't may help making those choices a little easier.  Therefore, allowing us to enjoy the taste of our food and the company in which we eat it with. 

References

Sizer, F. & Whitney, E. (2011). Nutrition Concepts and Controversies. Belmont, CA: Wadsworth

Vukovic, L. (2007). Inside & out. The beautiful side of avocados. Better Nutrition, 69(9), 44-45. Retrieved from http://web.ebscohost.com

Your digestive system and how it works. (2008). Retrieved from http://digestive.niddk.nih.gov/ddiseases/pubs/yrdd/

What Is A Healthy Diet?

Eating a healthy diet can be confusing to say the least because the science of nutrition is constantly changing and evolving.  Conflicting reports on what foods are good or bad for you can make choosing what is best for your body very frustrating. How do we know what is right and what is wrong? Let's take a look at what we do know. First of all, according to Nutrition: Concepts & Controversies, a healthy diet should consist of basic, unprocessed, natural, or farm foods such as; vegetables, fruits, meats, milk, and grains.  The best way to obtain a nutritious diet is to choose a sufficient variety of foods and avoid fast foods and processed foods that contain artificial ingredients and excess fat and calories (Sizer & Whitney).  In addition, a nutritious healthy diet should contain five characteristics-

• Adequacy: The foods that we eat provide enough of each essential nutrient, fiber, and energy.
• Balance: The foods chosen do not supply too much of one nutrient or food type and not enough of others.
• Calorie control: The foods that we consume supply the appropriate amount of energy that is needed to maintain a healthy weight (not too much and not too little).
• Moderation: Our food choices do not provide excess fat, salt, sugar or other unwanted substances.
• Variety: Different foods should be chosen from day to day to supply an array of nutrients to the body (Sizer & Whitney, 2011).

Not only can making the right food choices be hindered by confusing dietary information, but making the right choices may also be difficult because of lack of time.   We live in a society where many households contain two working parents with children that have full sports and academic schedules as well, which can lead any pressed-for-time person directly to the drive through window at the nearest fast food restaurant. A few tips for preparing meals in a limited time are to seek out healthy convenience foods that are dense in nutrients such as bags of ready-to-serve salads, refrigerated already prepared low-fat meats and poultry, canned beans, and frozen vegetables (Sizer & Whitney 2011.
Other excuses for choosing the wrong foods may be that healthy foods are too expensive when all actuality, eating right costs no more than eating poorly (Sizer & Whitney, 2011). According to the National Heart, Lung and Blood Institute, a typical fast food lunch of a 1/4 pound hamburger with cheese, medium french fries, large soda and a chocolate chip cookie costs about $6.39 and a home made turkey sandwich on whole wheat with mustard, lettuce and tomato,  a small bottle of water, apple, graham crackers and a low fat yogurt costs about $3.61 ("We Can!", n.d.).  In addition, here is another comparison from http://sparkpeople.com-

Eating  a healthy diet can be difficult in this economically challenged, fast paced society that we live in, but with a little knowledge, some innovative time saving food preparations and a conscious effort to make you and your family's health a priority, eating healthy can become almost second nature. 

References
Sizer, F. & Whitney, E. (2011). Nutrition Concepts and Controversies. Belmont, CA: Wadsworth
Romine, S. (2011)$20 food showdown: Fast Foods vs Healthy Foods.  Retrieved from http://www.dailyspark.com

We Can! Food comparison chart. (n.d.). Retrieved from http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/tip_comparison.pdf

How can I prevent myself from being underweight, overweight or obese?

Nearly 2% of American adults are underweight or below a healthy body mass index (BMI below a healthy 18.5) which places them at greater risk for anemia and nutrient deficiencies, bone loss and osteoporosis, heart irregularities and blood vessel disease, amenorrhea (loss of menstruation in women), increased vulnerability to infection and disease, and delayed wound healing ("Underweight", 2004). 

Overweight (BMI above healthy range of 25-29) and obesity (BMI above 30) has become an epidemic in recent times.  According to the Centers for Disease Control and Prevention, 34.4% of adults 20 years and older were overweight in 2008 and 33.39% of adults 20 years old and over were obese ("Obesity", 2008).  What is also astounding is an estimated 17% of children and adolescents aged 2-19 years were obese in 2008 as well ("Data and Statistics", n.d.)! The health implications for being overweight or obese are increased risk of heart disease, high blood pressure, type 2 diabetes, gallstones, stroke, breathing problems, certain cancers, and premature death to name a few ("What are", 2010 & Sizer & Whitney, 2011). 

How can I prevent myself from being underweight, overweight or obese?  A person's diet has a direct connection to their body weight and their health.  Diets that are high in added sugars, saturated and/or trans fat, low in fruits, vegetables, and other foods rich in fiber and phytochemicals, and excessive alcohol is more likely to encounter a weight problem and all the health risk factors that come with being overweight or obese (Sizer & Whitney, 2011).  Therefore, in order to avoid having a weight issue, it is recommended to balance calories to manage weight by improving eating and physical activity behaviors.  In order to do this, it is recommended to eat a diet that includes foods that are rich in nutrients and not in calories and fat.  This means including plenty of fresh vegetables, fruits, whole grains, lean proteins, and fat-free or low-fat milk products in your diet along with at least 300 minutes per week of physical activity (Sizer & Whitney, 2011)

If you would like to find out if you are at a healthy BMI, please visit here BMI Calculator .

References

Data and Statistics. (n.d.). Retrieved from http://www.cdc.gov/obesity/childhood/data.html
Obesity and Overweight. (2008). Retrieved from http://www.cdc.gov/nchs/fastats/overwt.htm
Sizer, F. & Whitney, E. (2011). Nutrition Concepts and Controversies. Belmont, CA: Wadsworth
Underweight- Health risk (n.d.) Received from http://www.dshs.wa.gov
What are Overweight and Obesity. (2010). Retreived from http://www.nhlbi.nih.gov/health/health-topics/topics/obe/

Is What You Are Eating Making You Sick?

The obesity rate and deaths related to obesity in the United States has dramatically increased in the past two decades.  As a matter of fact, about one-third of U.S. adults are obese and of the top ten leading causes of death in the U.S. in 2007, four are related to obesity ("Leading causes", 2007).  Those four chronic diseases are cardiovascular disease, cancers, strokes and type 2 diabetes and all have a connection to poor diet (Sizer & Whitney, 2011). 

Cardiovascular disease, hypertension, type 2 diabetes and cancer are not a result of one factor, they are a result of a mixture of factors; genetic inheritance, prior and current diseases such as obesity or hypertension, and lifestyle choices.  What we eat, how much we eat (nutrition) and physical exercise are two of the lifestyle choices we make every day that has a connection to many of the chronic diseases and conditions that are plaguing our country.  When we eat the right foods and consume the right amount of nutrients such as enough water, carbohydrates, fats, protein, vitamins and minerals, it can positively effect our health (Sizer & Whitney). 

However, eating too much of the wrong foods can negatively effect our health and place us at risk of premature death because of conditions that could otherwise possibly be prevented.  (Sizer & Whitney, 2011). For example, diets that are high in overall fat and saturated fats can cause an increase in Low-density lipoprotein cholesterol (LDL- the "bad fat") and lower the high-density lipoprotein cholesterol (HDL- the "good fats").  This increase in LDL and decrease in HDL contributes to atherosclerosis (hardening of the arteries) which  raises ones risk of a heart attack (Sizer & Whitney).

Conversely, not getting enough of the nutrients that our body needs on a daily basis to fulfill the most basic of functions, can also negatively effect our health and cause malnutrition.  "The most common form of malnutrition in the world is iron deficiency, which can lead to anemia. The World Health Organization (WHO) estimates that as many 2 billion people worldwide don't have enough iron (which is found in foods like red meat, egg yolks, and fortified flour, bread, and cereals) in their diets")  ("Hunger", 2012. p. 1).  Malnutrition can cause a person to be underweight, have dry scaly skin, poor immune function, muscle weakness and decaying gums, just to name a few ("Hunger", 2012). 

References

Hunger and Malnutrition. (2012). Retrieved from http://kidshealth.org/parent/growth/feeding/hunger.html

Leading causes of Death (2007). Retrieved from http://www.cdc.gov/nchs/fastats/lcod.htm

Sizer, F. & Whitney, E. (2011). Nutrition Concepts and Controversies. Belmont, CA: Wadsworth

What Foods Should I Eat to Stay Healthy?

With all the conflicting reports of what foods are good for you and which ones are not, it can make making the right food choices to stay healthy confusing and difficult.  Should I eat carbohydrates? Should I not eat red meat? Should I take a multi-vitamin? These are all questions that you may ask yourself because one doctor on television promotes low carbohydrate, high protein diet and another  promotes cutting out red meat all together.  A good place to look to help answer some of these questions is the U.S. Department of Agriculture's Dietary Guideline for Americans 2010.  This guideline offers science-based advice to reduce the risk of major chronic diseases and promote overall health by including a healthy diet and regular physical activity (Sizer & Whitney, 2011).  The Dietary Guidelines for Americans 2010 recommend the following-

Balance calories to manage weight

By controlling total calorie intake (Over weight or obese persons will need to consume less calories from foods and beverages.), increasing physical activity, limiting time spent engaging in sedentary behaviors, and maintain the correct calorie balance during the various stages of life including; childhood, adolescence, adulthood, pregnancy and breastfeeding, and older age we can prevent and/or reduce overweight and obesity ("Dietary", 2010).

Reduce certain food and food components

• Sodium intake should be less than 2,300mgs for adults younger than 50 and 1,500 mgs for adults older than 51 years of age, African Americans, and those who suffer from hypertension, diabetes, or chronic kidney disease.  
• Reduce saturated fatty acid intake to less than 10 percent of calories by replacing them with monounsaturated and polyunsaturated fats. 
• Limit foods that contain synthetic sources of trans fat such as partially hydrogenated oils and other solid fats.
• Calories from solid fats and sugars should be kept to a minimum
• Limit refined grains that contain solid fats, added sugars, and sodium.
• Limit alcohol consumption to one drink per day for women and two drinks per day for men (only adults of legal drinking age)("Dietary", 2010).

Increase certain food and nutrients

• Increase fruits and vegetable intake and be sure to include dark-green and red and orange vegetables, and peas and beans.
• At least half of all grains consumed should be from whole grain sources.  This can be done by replacing refined grains with whole grains.
• Increase consumption of fat-free and low-fat milk and milk products. 
• Protein choices should include a variety of seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
• Choose proteins and oils that that are lower in solid fats and calories.
• Increase seafood consumption by replacing some meat and poultry.
• Where possible, replace solid fats with oils. 
• When making food choices, include vegetables, fruits, whole grains, and milk and milk products that provide more potassium, dietary fiber, calcium, and vitamin D.  These nutrients are of a concern in American diets ("Dietary", 2010). 

Build healthy Eating Patterns 

It is also important to build healthy eating patterns by finding a pattern that meets your particular nutrient needs over time and at the right calorie level.  Also, one should be aware of and keep track of all foods and beverages consumed and evaluate how they fit within a total healthy eating pattern.  In addition, be sure to follow food safety recommendations when preparing and eating foods in order to reduce the risk of food borne illnesses ("Dietary", 2010).

As you can see, these guidelines are not recommending that you give up your favorite foods or eat like a rabbit.  Almost anyone can meet these recommended guideline with a little planning and small daily adjustments.  For more information about the Dietary Guidelines for Americans 2010, please visit http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf

References

Dietary Guidelines for Americans 2010 (2010). Retrieved from http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf

Sizer, F. & Whitney, E. (2011). Nutrition Concepts and Controversies. Belmont, CA: Wadsworth

What Drives our Food Choices?

Whether you eat three large meals a day or five to six small ones, we must make a lot of food choices throughout our lifetime.  Many times those choices may be good and some times they may be not-so-good.  What drives our food choices?  Everyone is different and the foods we choose to eat are many times dictated by various social, psychological, philosophical, and physical factors (Sizer & Whitney, 2011).


Many of our food choices are social based.  Have you ever been offered a brownie and eaten it just so that you won't hurt someones feeling or have you ever indulged in a fattening appetizer just because your friends were eating it too? Making the right food choices can be difficult when faced with possibly hurting someones feelings or perhaps feeling left out of a group.  

Psychological reasons for making certain food choices have to do with your mind and your emotions.  Eating habits are learned and psychological reason why and what you eat are varied ("Influences on", n.d).  Those reasons may include eating a certain food because it offers emotional comfort, eating a food because it is based on a memory whether bad or good, or eating out of boredom or loneliness (Sizer & Whitney 2011). 

Another reason for making food choices are philosophical reasons.  Those choices may be based on a personal belief such as not eating a particular food group because it is against religious beliefs or because it goes against moral values.  Many times people turn to vegetarianism because of animal welfare concerns (Phillips, 2005). 

Last but not least, many food choices are made because of physical reasons. Many times a person will choose a certain type of food that will help them control their body weight or they feel that it is good for their health.  Other physical reasons are because of feelings of hunger and because of the senses.  Sometimes, if something smells good or looks good, people will choose to eat even if they are not really hungry ("Influences on", n.d.).


As you can see, there are many reasons for the food choices that we make.  No matter, what your choice is, it is important to think about why you are eating a certain food before you eat it.  Making a conscious effort to eat foods that are good for you may take time and effort, but is well worth it in the end. 

References

Influences on food choices and food patterns. (n.d.). Retrieved from http://highered.mcgraw-hill.com/sites/dl/free/0070739978/568676/mhr_ffl_sample_ch01.pdf

Phillips, F. (2005). Vegetarian nutrition. Nutrition Bulletin, 30(2), 132-167. Retrieved fromhttp://web.ebscohost.com

Sizer, F. & Whitney, E. (2011). Nutrition Concepts and Controversies. Belmont, CA: Wadsworth