A Healthy Diet

 

Examine the characteristics of a healthy diet, and the challenge associated with choosing the right foods.

It can be very challenging eating a healthy diet it today’s world. 

There are so many foods to choose from and most of us do not even know what is in some of the foods we are eating. It can be very challenging to make the right food chooses with all of the obstacles we face today such as; no time to cook, financial expense, and cravings for junk foods. Another challenge to eating the right foods is that we are social beings and most of our food choices are centered on our culture. Growing up in an Italian family, it would be an insult if you didn’t eat your grandma’s cooking. Another obstacle that keeps us from choosing the right foods is that many of us like to eat food that is comforting like macaroni and cheese. With all of these choices and obstacles it is no wonder most people do not know what to eat.

Because Americans eat more than just whole foods such as vegetables, fruits, milk, protein and grains, it is important to know what is in the different types of foods available today. A nutritious diet consists of five characteristics: variety, moderation, calorie control, balance, and adequacy (Mangieri,2012 ). In order to comply with this list you must be able to recognize a healthy diet. The first characteristic variety simply means that your diet should consist of a variety of different foods with different nutrients. For instance, when eating vegetables we should try and experiment with different varieties and colors. We should eat green ones, yellow, orange, and root varieties. Our bodies need to be challenged and kept in tip top condition. The second characteristic moderation means that all foods should be eaten in moderation. It is okay to indulge in fatty foods on occasion, but should not be eaten every day. The third characteristic calorie control means that you should only eat enough calories to meet your energy needs. So if you work out, it is okay to eat a little more carbohydrates than someone who lives a sedentary lifestyle. The fourth characteristic balance means eating a diet with the right balance of all of the essential nutrients (water, carbohydrates, fat, protein, vitamins, and minerals) the food we eat supplies our bodies with the nutrients and energy that we need. The final characteristic adequacy means eating an adequate amount of nutrients that our bodies require for optimal survival. It is important not to eat too much or too little of these nutrients. If someone eats too much protein in their diet this can be toxic and do more harm than good.

Mangieri, H. (2012). Detecting a nutritious diet; Do you know what you are looking for? Retrieved on February 28, 2013, from http://www.nutritioncheckup.com/docs/Detecting%20a%20Nutritious%20Diet.pdf

Sizer, F. & Whitney, E. (2012).  Nutrition: Concepts and Controversies, MyPlate Update (12th ed.).  Mason, OH: Cengage Learning.

Nutrition and Disease

     Have you ever heard the phrase "you are what you eat" this is a very true statement that basically means that to be fit and healthy you need to eat good nutritious food and avoid those foods that are bad for you. Eating a diet full of fruits, vegetables and low in saturated fat can reduce the risk of diseases such as diabetes, heart disease, cancer, and bone loss. The human body requires six different nutrients found in the foods we eat such as; water, carbohydrates, vitamins, minerals, proteins, and fat. These nutrients are responsible for supporting growth, maintenance, and repair of the body. When we deprive the body of these necessary nutrients, a condition known as malnutrition, the body does not have the fighting power to resist diseases. According to the National Center for Health, the leading cause of death in the United States is heart disease, followed by cancers, strokes, chronic lung disease, and finally accidents (Sizer & Whitney, 2012, p. 3). What is great about this situation is that most of these causes can be prevented by making good food choices. So the next time you are at the grocery store, make it a point to read the food labels so that you know what you are putting into your body. Making simple diet changes can profoundly affect your life now and in the future. 

Sizer, F. & Whitney, E. (2012).  Nutrition: Concepts and Controversies, MyPlate Update (12th ed.).  Mason, OH: Cengage Learning.